Get Certified as a Circus Arts Leader and Lead Your Own Circus Arts Programs!

Get Certified as a Circus Arts Leader and Lead Your Own Circus Arts Programs!

Circus programs for kids in Nanaimo

Do you want to round out your repertoire with new skills? Do you love working with kids, teaching, and having fun? Are you a school teacher or educator looking to add some new skills to your toolbox?

Learn teachable circus arts and lead your own circus arts programs!

I teach a one-day Circus Arts Leader Certification course, available online or in person in the Nanaimo area, and you’re welcome to join!

 

The benefits of learning Circus Arts leadership skills

Circus teaches partnership. Through connection and trust, we can create wonderful things together. Circus emphasizes cooperation over competition. Circus arts are non-competitive and require collaboration, trust, and support of each other. When every individual shines, we experience true community.

While learning and leading Circus Arts, you can:

  • Expand your creativity, confidence, perseverance, and gain a positive sense of self while teaching life skills that give you a sense of success and recognition.
  • Promote health and physical literacy through diverse physical activity, motor skills refinement, and safe risk taking.
  • Build trust, collaboration skills, and teamwork by creating nourishing environments in which to challenge fears and develop positive personal relationships.
  • Integrate art into daily life by making it accessible to all.
  • Offer artistic gathering spaces in which to dialogue, dream, create and transform.
  • Engage both the left and right hemispheres of the brain, improving focus and concentration, and improve hand-eye coordination. Circus Arts are great for students with learning difficulties.
  • Reduce stress, express yourself, forget your problems for a while. Feel peace, excitement, and a feeling of flow.

In the Circus Arts Leader Certification course, you’ll gain confidence in your ability to juggle with scarves, balls, clubs, hula hoops, spin poi, diabolo, spinning plates, and so much more.

You’ll be filling your toolbox with lots of games and ideas for creating successful, fun Circus Arts programs. You’ll discover the best sources of equipment and how to build your own, and you’ll take away weekly class plans that you can adapt for different age groups.

 

The skills you’ll learn in this one-day course

If you’ve seen Cirque du Soleil, you’re probably thinking of these five main categories of circus arts: dance, acrobatics, aerials, manipulation of objects, and clowning (or theater). Let’s talk about the arts that I focus on in this Circus Arts Leader Certification.

Manipulation

Hula-Hoop NanaimoThis is the main category of Circus Arts in this course, the manipulation of objects. Think poi spinning, hula hooping, flower sticks, and juggling a variety of objects like scarves, balls, clubs, and rings. We’ll also do the Chinese yo-yo (diabolo), and plate spinning.

What I love about manipulation in circus arts is that the only limit is your imagination! I’ve seen people manipulate so many different props, and each prop requires unique skills and creativity. Besides the ones listed above, I’ve seen people using hats, cigars boxes, contact juggling, fans, staff, whip, levisticks, ignis pixels, yo-yo, knives, and kendama, to name a few.

Balancing

We’ll explore balancing: balancing on a unicycle, and the toys that can help you get there, like wheel walkers, balance bikes, balance boards, and slacklines.

Theatre and clowning

So much fun and learning can be gained through theater and clowning! We’ll focus on elements of clowning such as role-playing, improvisation, storytelling, and building characters. To counteract the “scary clown” phenomenon, I often play a superhero. Maybe you’d like to develop your superhero character too! We’ll also explore a variety of games we can do with clowning.

Acrobatics and aerials

This is something that I tell my students right off the bat: If your goal is to learn acrobatics, it’s best if you take gymnastics classes, because it’s much safer to do in a gymnastics school. For aerials, like the trapeze and the rings, you need rigging. So, as a rule, I don’t teach acrobatics.

Once in a while I go to a school that has a small trapeze and I demonstrate some basic skills, but again, if you want to learn aerials, it’s best to find a place that’s suitable and safe.

Dance

If you really want to learn dance, I suggest that you go to a dance school. We do some dancing in the course, but more as a way of feeling a character’s emotion, or incorporating movement in games. In this course you’re not specifically learning how to dance.

Playing with fire

This topic will come up as you start leading classes, because people have seen fire juggling and spinning, and they might excitedly ask: “Can we light this on fire?”

What people need to know is that fire props are specialized. Working with fire is pretty technical, and the props are made to handle contact with fuel and fire. People don’t know that, so it’s good to be able to explain it to them.

If you want to learn about fire spinning, you’re welcome to send me a message and we can talk about it, but that’s not the path we’re taking in this Circus Arts Leader Certification.

All the tools in your toolkit

What I like about having such a variety is that you’ll have a lot of ideas and skills to draw from when you’re teaching kids or adults. You might not come to love all of the skills that you learn, but you’ll have learned the basics at least.

Maybe you’ll love hula hooping, but won’t be so keen on poi spinning. That’s okay. You’ll develop your own toolkit and you’ll be pulling your own favourites out of your bag when you’re leading Circus Arts. That’s why every leader is unique!

Don’t feel any pressure to get good at all of these skills. It’s really just the play and learning that we’re going for.

Circus Arts Class Nanaimo
 

Training your body and mind through play

I’m fascinated by the way the circus arts train our bodies and minds.

When I did my Medical Exercise Specialist certificate, one of the tools that they were recommending for people with shoulder injuries was a rope and ball. Patients would spin the ball at different angles and heights to rehabilitate their shoulders. This blew my mind, because when you spin poi, you also put your arms and shoulders through circular motions at different angles.

I had never suffered from shoulder injuries, and always felt like I had a strong back and shoulders. So I was fascinated to realize that spinning poi might have contributed to that. The same thing can be said for hula hooping: Not only is it fun and entertaining, but it’s really good as a core exercise.

You can say the same thing about so many of the circus arts. I have a friend who’s a psychologist, and she helps clients using eye movement therapy.

She did her Masters thesis on how eye movement patterns are affected by juggling, because if you think about it, in daily life, our eyes are often focused on one thing, or we go from left to right, sometimes moving our eyes up and down a little bit.

But when we juggle, we’re looking up higher, and our eye movements are different from our normal day-to-day movements. I thought that was an interesting concept and exploration to take on.

I’ve heard that in some cultures, jugglers have been seen as people who could help change and cleanse the energy in a space. I really like this idea. When I used to perform at festivals or celebrations, I would deliberately set up a feeling of playfulness and a positive vibe before (and during!) the show.

The Circus Arts Leader Certification course lets you explore and gain skills that have so much benefit for your body, mind, and spirit.

Circus arts really activate different parts of your brain. People might start out saying, “Oh, I can’t do that,” but they will be amazed at what they can do when you lead them through the fun exercises that lead to the circus skills.

I hope you’ve enjoyed hearing about my Circus Arts leadership training.

This certification is recognized by Canfitpro and provides you with 4 CECs for PTS and FIS.

Be sure to check out this blog post too: Play Time! Why Circus Arts Are Appropriate for Everyone

Learn more and register for the Circus Arts leadership training here.

Questions? I’m looking forward to hearing from you!

4 Steps to a Strong Healthy Body

4 Steps to a Strong Healthy Body

4 Steps to a Strong Healthy Body, Choose2be Fitness
 
Learn how to be strong and healthy from the comfort of your own home! I lead in-person workshops on physical movement, teaching participants how to stay strong and healthy. Here I’ve turned the workshop into an online lesson with text and videos so that you can take fitness into your own hands.

These tips are based on my experience as a Health and Fitness expert for the last 16+ years, along with what I’ve learned by healing all the injuries I’ve suffered myself. I’ll show you how you can get stronger, prevent injuries, and heal past injuries. 

My goal is to educate you to be your own best trainer, to know what to do to get stronger and feel confident in your body. We’re going to focus on four steps: awareness and breath, mobility, flexibility, and strength.

Be sure to watch the three 10-minute videos that go along with this blog post. You can find them all on one page here.

  • Mobility: My 10 favorite mobility exercises
  • Strength: My 10 favorite strengthening exercises
  • Flexibility: My 10 favorite stretches

1. Awareness and breath

Before we get into mobility, strength, and flexibility, a few words about awareness and breath. This is based on personal experience: I’ve been through some major accidents in my life! When I was 19 years old I had a major car accident, broke my femur, cracked two ribs, and suffered a pulmonary embolism. Then, three years later I got major whiplash from another car accident. 

Not even a year later I got hit by a 10-wheel truck while cycling and was thrown onto the sidewalk. I’ve also been hit by a pick-up truck at the ferry terminal, and have suffered a lot of smaller accidents. I’ve been through the cycle of pain and have had to learn how to get stronger after all these accidents. 

A lot of people have asked me: How can I stop feeling pain in my body? Prevent injuries? Improve my posture? Feel strong and healthy?

With all my years of experience healing myself and helping others, I’ve come to believe that the answers to all these questions is . . . increasing awareness. There is no shortcut to improving your posture, feeling strong and healthy, and preventing injuries — and the first thing you need to do is increase your level of awareness. 

Lots of people make this mistake: they do exercises and stretches, but then in their daily life, they stand on one leg, round their back, push their head forward, or slouch. 

If you want to feel better, be present and increase your awareness. As a yoga instructor, I see tremendous value in connecting with the breath to increase awareness, to anchor yourself to the present moment. 

Try this: Sit or stand with your spine erect. Put your hands on your belly, breathe in through your nose, letting your belly release out, and your rib cage expand in the front, sides, and back. Feel your chest lifting at the end of the inhale. Exhale, pulling the belly in and up, let your rib cage move in, and let your chest lower. Practice this slow, full, deep breathing as often as you can remember. Always breathe through your nose if you can.

Practice awareness of your posture, the way you sit, stand, and move. Make a practice of being in your body, be aware of how your weight is balanced, make sure you lengthen your spine, and stack your bones as they are designed to be, so that your muscles can relax and not be strained by poor posture. 

When you’re present in your body with increased awareness, you set yourself up for success. That’s the key, and the beginning of your journey to a strong, healthy body. 

What perfect posture looks like

In Western medicine, doctors tend to treat the symptoms rather than the cause of ailments. I believe that a lot of aches and pains can be prevented by having balanced posture, allowing the body to rely on the “right” muscles, and relax the other muscles. A strong muscular foundation will help create more ease in your body.

Have you ever heard of the term “bone stacking?”

Bone stacking simply means aligning the bones vertically to create more strength in your structure. So, basically, it means aiming to have a nice vertical line in the front of your body, from the ankle to the ear.

Let’s start from the ground up.

Stand with your feet hip-width apart, with the weight equally distributed on both feet. Now try to equalize your weight among these three points on each foot: the base of your big toe, your pinky toe, and your heel. If it helps, try to visualize a triangle that links these three points under the feet. 

If you’re barefoot, or if your shoes allow you to, lift all your toes up, spread them, and put them back down. Also try shifting your body weight forward and back from heel to toe and side to side before finding that perfect place where your weight is evenly distributed. 

As you’ll see, there are constant shifts and adjustments happening to maintain this position. Don’t expect your posture to be static, but more a constant awareness of alignment, engagement, and relaxation of the right muscles. 

Pro tip: You can also try grabbing something with your toes to help lift the arches of your feet.

Then start making your way up the leg, stopping at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs (keeping their legs totally straight). That hyperextension can create tension in the lower back. Feel the connection between your knees and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. This isn’t possible if you’re locking your knees. Make sure that your knees are in alignment with your second toe.

From there, keep moving your awareness up the leg to the pelvis. Place the pelvis in a neutral position. Pretend that your pelvis is a bowl of water. You want to make sure that the bowl is not “spilling any water” towards the front or the back, but that it stays even without spilling. Try pointing the tailbone down and engaging the lower abs while keeping the glute muscles relaxed.

Then, bring the rib cage down, engaging the upper abs. When you breathe in, feel the air filling the rib cage to the sides and back, not just to the front. Roll the shoulders up, back, and down to create an opening in the upper chest. Something that helps me to have nice posture is to roll my shoulders back and turn the palms of my hands forward, feeling the upper back muscles firing. Then I release the palms of my hands to a neutral position while keeping my upper body externally rotated.

The last element of the posture is the head. Many of us are so lost in our heads, thinking, that we forget about our head placement. If you feel tension in the upper back and neck, it may be because your head is pushed forward. To help bring it back, move your head back until your ears are above your shoulders, and tuck your chin in. You might need to exaggerate this at first, as if you were trying to create a double chin. Finally, extend up from the top of your head, thinking of making your spine as long as possible.

Commit to doing a posture check many times a day. If you do it for a while, it will become automatic. Posture checks will help you engage the right muscles, and relax the ones that might be exhausted unnecessarily. You can prevent problems that might develop over time from having poor posture. Even while sitting, the same posture rules apply.

To summarize, stand tall, keep your weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders rolled back, and your chin tucked in. From there, take a nice deep mindful breath. Enjoy the feeling, and your new awareness!
 

2. Mobility

Take ten minutes now to do my 10 favourite mobility exercises with me.

Joints: the difference between mobility and stability

Did you know that different joints have different needs? To fully understand which exercises are beneficial for you and whether you need to strengthen or stretch your different muscles, you need to better understand how your body works. 

First, let’s define the terms:

Mobility is the ability to move.

Stability has to do with being not easily moved, firmly fixed.

Let’s talk about what these words mean in the context of the joints in your body, using hinge joints and ball and socket joints as examples.

Your elbows and knees are hinge joints. They’re meant to  flex and extend only. I compare them to the hinges of a door. Hinge joints require stability, which means that they need strong muscles to support their extension and flexion. 

For example, the elbow needs the muscles above it (biceps and triceps), and the muscles below it (forearm muscles) to be strong to support the flexion and extension. It’s very common for women (I am one of them) to have hyperextension of the elbow, which can indicate weak muscles, especially the triceps muscle. So again, for hinge joints like the elbow and knee, stability is the priority, so it’s important to strengthen the muscles above and below the joints.

Now let’s talk about ball and socket joints, like shoulders and hips. These joints need mobility; they need to move freely. If the hinge joints are like hinges of a door, then the ball and socket joints are like doorknobs. 

If the range of motion is compromised in one of these joints, it might cause problems with the joint that is above or below it. For example, if you have a really tight shoulder when you lift your arms above your head, you might push your head forward or bring the rib cage out to give you a greater range of motion in the shoulder. 

Something similar could happen in the hip joint, where your tight hips might start affecting your knee joints or lower back. When you want to improve your mobility, I would advise you to do dynamic movement, stretches, and self-myofascial release. 

I hope you’re starting to see the importance of body movement and function, and how they help you feel stronger and healthier in your body.
 

3. Flexibility

Take ten minutes now to do my 10 favourite flexibility exercises with me.

What’s the difference between mobility and flexibility?

You might think that mobility and flexibility are the same thing, but flexibility is just one component of mobility. Mobility indicates how well and efficiently we move. Good mobility helps prevent injuries. It enables us to perform functional movement patterns like a full squat, for example, with no restrictions in the range of movement. 

You can be flexible and still lack the core strength, balance, and coordination to be able to do the same movements as a person with good mobility. 

Here’s a simple definition by Tony Gentilcore, Co-Founder of Cressey Sports Performance:

Mobility: how a joint moves

Flexibility: the length of a muscle

If you’ve been trying to improve your flexibility but you’re not getting the results you’re looking for, it might be a good idea to start thinking differently and work on improving mobility instead. Stretching temporarily improves the length of the muscle, but it will return to its original state afterwards. It’s actually the health of the joint that dictates the range of motion.

For fitness enthusiasts, it’s better to focus on mobility rather than flexibility. Mobility exercises should be part of your lifestyle and fitness regime to keep you injury-free and to help you reach your full potential. Don’t wait until you have injuries and pain to address your mobility.

If you have mobility problems, your body is not moving the way it’s meant to, and this will create wear and tear. Other areas of the body (often the lumbar spine) will need to compensate if you don’t have good mobility.

For example, if you have tight hamstrings, and you keep stretching them without improvement, it might be because you have a hip mobility issue that needs to be addressed.

Improving mobility will prepare your body for movement, increase the overall range of motion and control of your joints, and translate into improved performance and joint health. To address mobility problems, you need motion/movement.

Common areas that have limited range of movement: hips, shoulders, knees, and upper back. There is a lot you can do to prevent injury, speed recovery, and improve performance, including:

  • Tissue Work
  • Stretching
  • Strengthening

One form of tissue work, Self Myofascial Release, can be done using a foam roller, balls, a massage cane (like Thera Cane), or even parts of your own body (your elbow, for example). I’ve even seen people use a rolling pin on their tissue! Be creative and use what you have handy! You can also see a therapist like a chiropractor, massage therapist, or physiotherapist if you have the resources.

How to integrate mobility and flexibility exercises into your workout

Mobility exercises are best performed before a workout or exercise. They will improve your range of motion so you will be more likely able to reach a full range of motion while exercising. This will allow you to move better and keep your joints healthy. Mobility exercises can also be used as warm-ups, and will help the synovial fluid (fluid in your joints that help cushions and lubricate) work to reduce joint friction. Joints don’t have blood supply, but are nourished via synovial fluid. 

Pro tip: Calcium deposits, or joint salts, can be dissolved with gentle, high-repetition mobility exercises. 

Flexibility exercises should be performed at the end of a workout or at the end of the day because they help you relax your nervous system. Relaxing your nervous system decreases your ability to produce strength and power; that’s why you should not perform passive stretches before a workout. Relaxing your muscles will help you enhance recovery after a work-out.

So, use mobility exercises as your warm-up, and do flexibility exercises after a work-out as part of the cool-down process to restore tissue length and prevent long-term injuries.
 

4. Strength

Take 10 minutes now to do my 10 favourite strengthening exercises with me!

Why such a big fuss about glutes workouts?

Because the gluteus maximus is the strongest muscle in your body and has multiple functions! Did you know that a lot of people suffer from gluteal amnesia or “sleepy glutes” from too much sitting? Our gluteal muscles give us the ability to stand upright, but many of us spend most of our day sitting. You might also have tight hip muscles, especially the hip flexor, which pulls your hips out of alignment and can also cause an inability to activate the muscle properly. A muscle that is not activated won’t experience the same growth as the other muscles during exercise, and other muscles will have to compensate for the malfunction. We’ll focus on the body-mind connection to help you to feel the exercises in the right places. 

When your butt muscles are strong, you have less risk of injuring your lower back. We actually have three layers of gluteal muscles: the gluteus maximus, which we tend to hear a lot about, plus the gluteus medius and gluteus minimus, which are smaller and deeper layers. They keep our hips in place when we walk, prevent our knees from caving in, and help with hip extension, abduction, and rotation.

The many benefits of strength training

Here are 14 reasons to incorporate strength training activities like weight lifting, bodyweight training, and High Intensity Interval Training (HIIT) into your weekly workout. It’s time to build your strength!

  • Increase your metabolism: The more muscles you have, the more calories you burn, even when you sleep. Amazing! 
  • Improve your health: Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, obesity, in order to live a more independent lifestyle even as you age.
  • A stronger immune system: Exercise increases the production of macrophages, the cells that attack bacteria so you can heal faster. With consistent exercise, you can improve your immune system in the long term as well. A word of caution: be careful,  as overtraining can have the opposite effect. Health is all about finding that balance.
  • Appearance: Muscles take less space than fat! If you don’t know about this, read my article: Muscle Versus Fat. By increasing your muscle mass, you can look lean and toned and fit into your clothes better. Even if you have a thin frame, you can create beautiful curves in your body.
  • Controls blood sugar and decreases the risk of diabetes: Muscle mass will help maintain a healthy weight and prevent long term disease. Part of the reason aging people experience a rise in their blood sugar is because of the loss of muscle mass.
  • Decrease your resting blood pressure: Strength training makes your heart stronger so that it can pump more blood with less effort.
  • Physical performance: Once you get started, your nervous system might need up to 8 weeks to adjust to your new routine. Afterwards you will start seeing gains in strength and performance.
  • Decrease risk injury: When your body is strong, mobile and flexible, you will decrease your risk of injury. When you do weight bearing exercises, not only will your muscles get stronger, but your tendons and ligaments will as well.
  • Live longer: A study from Tufts University found that the more muscles you have, the better your chances of a longer life. More than either blood pressure or cholesterol, muscle mass was determined to be the top biomarker for longevity!
  • Have more energy: When you’re stronger, you can handle more. You will be better equipped to deal with life’s stresses.
  • Stronger bones: That’s right, resistance training even strengthens your bones!
  • Improve your posture: Look and feel better.
  • Elevate your mood and reduce harmful stress. When you work out, your body releases opiates, which are natural painkillers.
  • Sleep better at night, which helps everything!

Metabolism

I can’t let you go without mentioning this: your metabolism is not to be blamed for your weight. Ultimately, your physical activity, food, and beverage intake will determine how much you weigh. There are some factors that we may not have much control over to help our metabolism burn more calories, such as genetics, lifestyle, environment, sleep, and stress. One factor that we can control, though, is strength training to increase muscle mass.

The American Council on Exercise has found that the average person loses approximately one-half pound of muscle per year after the age of twenty. To even maintain the muscle you have today, you need to take action and build strength.

Now you know how to stay mobile, strong, and flexible! Questions or comments? Get in touch with me.

 

Read these posts for more tips:

Release back tension with spine undulation

Bodyweight training or weight training

Have you seen my online programs? Get full lessons on:

Deadlift: A Powerlifting Movement Accessible To Everyone

Deadlift: A Powerlifting Movement Accessible To Everyone

Deadlift: A Powerlifting Movement Accessible To Everyone

Do you practice deadlifting? Why is it a movement that should be integrated into your workout? Here’s a few benefits of deadlifting and why you should consider adding this exercise to your workout routine.
 

 

Deadlift movement mimics picking something off the floor.

It’s a great movement to learn to have a safe movement pattern when picking something up, and also it’s one of the exercises that engages the most muscle. It’s an excellent exercise when done correctly. I like doing deadlift in my workout routine and I practice them at a comfortable range of 8-12 repetitions. I prefer using comfortable and safe weight for my body.

It is one of the three powerlifting exercises, along with the squat and bench press. The deadlift is arguably the best exercise for training the posterior chain (hamstring, glutes, lower back). It will strengthen many other muscles as well, making it a very effective exercise for whole-body strength. Deadlifts are a great exercise, and usually should be part of your routine.

 

 

The Main Benefits of Deadlifting

  • The deadlift works more muscles than any other exercise
  • Deadlifting engages all of the muscles responsible for posture which will help keep your shoulders, spine, and hips in alignment.
  • Practicing deadlift increases core strength and core stability
  • Lifting weights will burn more fat than just dieting or dieting with cardio
  • Deadlifting transfers to real-life situations: anywhere from lifting groceries, lifting a bucket of water, or any other situation where you are being asked to lift something
  • The deadlift is one of the safest weightlifting exercises you can perform
  • Deadlifting improves your grip strength
  • Helps you to prevent injuries by supporting joints with strong muscles – especially low back and hamstrings

The Main Cues For Deadlift

  • Straight back; stick butt out, squeeze shoulder blades, neck follow the movement…
  • Hinge from hips
  • Keep knee unlock or bent depending on deadlift kind we are doing
  • Slide bar on thigh and make sure it stay in contact on tibia (lower legs)
  • Squeeze glutes at top movement

Keep arms straight

Thank you to Gabriola Island Fitness Center for the resources on the benefits of deadlift, and why it’s important to add this exercise into your workout routine.

I also offer online pre-recorded packages that you can do at your own pace and at your own time.

Increasing Awareness Through Breath: The Place Your Journey Starts

Increasing Awareness Through Breath: The Place Your Journey Starts

Awareness and Breath: The Place Your Journey Starts

I’ve been leading workshops to talk about physical movement and how to stay strong and healthy for many years. This is based on personal experience: I’ve been through some major accidents in my life! At 19 years old I had a major car accident, broke my femur, cracked two ribs, and suffered a pulmonary embolism. Then three years later I got a major whiplash from another car accident. Not even a year later I got hit by a 10-wheel truck while I was biking and got thrown onto the sidewalk. I’ve also been hit by a pickup truck at the ferry terminal and suffered a lot of “littler” accidents. I am sharing this with you so that you understand that I’ve been through the cycle of pain and have had to learn how to get stronger after all these accidents.

A lot of people have asked me:

  • How can I stop feeling pain in my body?
  • Prevent injuries?
  • Improve my posture?
  • Feel strong and healthy?

Increasing awareness through breath

With all my years of experience healing myself and helping others, I come to believe that the answers to all these questions is increasing awareness. There is no shortcut to improve your posture, feel strong and healthy, prevent injuries, you need to increase your level of awareness. Lot of people make the same mistakes, they will do exercises and stretches, but then in their daily life, they’ll end up standing on one leg, rounding their back, pushing their head forward, or slouching.

Try this to improve your breathing habits

Sit or stand with your spine erect. Put your hands on your belly, breathe in through your nose, letting your belly release out, and your rib cage expand in the front, sides, and back. Feel your chest lifting at the end of the inhale. Exhale, pulling the belly in and up, let your rib cage move in, and let your chest lower. Practice this slow, full, deep breathing as often as you can remember. Always breathe through your nose if you can.

If you want to feel better, be present and increase your awareness

As a yoga instructor, I see tremendous value in connecting with the breath to increase awareness, to anchor yourself to the present moment. Then practice awareness of your posture, the way you sit, stand, and move. I make a practice of being in my body, to know where the weight of my body is, to make sure I lengthen my spine, to stack my bones as they are designed to be so my muscles can relax and not be strained by poor posture. When you are present in your body and increase awareness, you set yourself up for success. For me that is the key, and the strong start of your journey through awareness and breath.

Let me know your thoughts, and the experiences you’ve had using breathing techniques to help increase your awareness.

I offer online pre-recorded lessons that you can do at your own pace and at your own time.

You might like to read more:

Mobility vs Stability: How to Better Understand How Your Body Works

Mobility vs Stability: How to Better Understand How Your Body Works

Mobility vs Stability: How to Better Understand How Your Body Works

Did you know that different joints have different needs? To fully understand which exercises are beneficial for you and whether you need to strengthen or stretch your different muscles, you need to better understand how your body works. First:

What Is the Difference Between Mobility and Stability?

Mobility and stability are two completely different functions in your body, determined by different bone and joint systems.

Mobility is the ability to move

for example: leg swing, knee circle …

Stability has to do with being not easily moved

altered or firmly fixed, for example: squat, deadlift …

Let’s talk about what these words mean in the context of your body joint. Our body is composed of many joints. The two I like using to explain this concept are the hinge joint and ball and socket joint.

What Are Hinge Joints and Ball and Socket Joints?

The hinge joints are the joints of the elbow and knees. They are meant to only flex and extend. I like comparing them to the hinges of a door. For that type of joint, hinge joint, they require stability which means strong muscles to support their extension and flexion. Again, if we talk about the elbow, we need the muscles above (biceps and triceps) and muscles below (forearms muscles) to be strong to support the flexion and extension. It’s very common for women – I am one of them! – to have hypertension of the elbow and that can indicate weak muscles (especially triceps muscle). For hinge joints like the elbow and knee the priority is stability, so it is important to strengthen muscles above and below the joint.

Now let’s talk about ball and socket joints, like shoulder and hips. These joints need mobility, they need to move freely. Again, to come back to my example of the hinges of a door for the hinge joint, then the doorknob would be like a ball and socket joint of your body. If the range of motion is compromised in these joints, it might bring problems to the joint that is above or below. For example, if you have a really tight shoulder when you lift your arms above your head, you might push your head forward or bring the rib cage out forward to give you a greater range of motion in the shoulder. Or something similar could happen in the hip joint where your tight hips might start affecting your knee joint or lower back. When you want to improve your mobility, I would advise you to do dynamic movement, stretches and self-myofascial release.

I hope you start seeing the importance of understanding the body movement and function to have a better game plan on how to feel stronger and healthier in your body.

I also offer online pre-recorded packages that you can do at your own pace and at your own time.

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Best Mobility and Strengthening Exercises | Video Guides for Stretches

Best Mobility and Strengthening Exercises | Video Guides for Stretches

Yoga - Nanaimo - Vancouver island - Yoga Teacher Training - Flexibility - meditation - mindfulness - coaching - self help - relaxation - counselling - vinyasa yoga - flow yoga - yin yoga - mobility - self care -bootcamp - HIIT - high intensity interval training - workout - toning - strength - weight loss - personal training - personal trainer - zumba -coach - online -counsellor

Best Mobility and Strengthening Exercises: Video Guides For Stretches

How do I maintain a strong healthy body? Let’s explore ways to stay, mobile, strong and flexible together.

During this workshop Veronique will lead you through her own healing experience with all the injuries she suffered and her experience as a Health and Fitness expert for the last 16+ years. We will explore how injuries can be prevented, how we can get stronger and heal past injuries. We will be exploring breath, posture, and learning about how the human body works. My goal is to educate you to be your own best advocate, to know what to do to get stronger and feel confident in your body. We will learn simple biomechanics principles that will help you know what to do.

Through the years I’ve accumulated a lot of knowledge and have also experimented on myself and others. I can teach you proper biomechanics to help you release pain and tension in your body. I also know how to get strong and prevent injuries. Let’s explore this together!

10 Best Mobility Exercises

10 Best Strengthening Stretches

 

10 Favourite Stretches