Achieving Optimal Alignment: The Importance of Posture and How to Improve Yours

by Veronique Rioux | Mar 9, 2017 | Fitness

How to Perfect Your Posture: A Step-by-Step Guide

In Western medicine, doctors often treat the symptoms rather than the cause of ailments. Many pains and aches in the body could be prevented by maintaining a balanced posture, which allows the body to rely on the correct muscles and relax the unnecessary ones. A strong muscular foundation helps create more ease and prevent issues that may arise from poor posture.

Bone Stacking: What Is It and Why Is It Important?

Bone stacking refers to aligning the bones vertically to create more strength in the body. Essentially, it means striving to have a nice vertical line from the ankle to the ear. Achieving proper bone stacking helps maintain the integrity of the spine, reducing the risk of injury and promoting optimal functioning of the body.

Posture Check: Starting From the Ground Up

Begin by standing with your feet hip-width apart, with your weight equally distributed on both feet. To take this further, try to feel equal weight at the base of your big toe, pinky toe, and heel. Visualize a triangle that links these three points under your feet. If you are barefoot or wearing shoes that allow it, lift all your toes up, spread them, and then put them back down. Shift your body weight forward and back from your toes to your heels and side to side before finding the perfect place where your weight is evenly distributed. Remember, your posture should not be static, but a constant awareness of alignment, engagement, and relaxation of the right muscles. You can also try grabbing something with your toes to help lift the arch of your feet.

Moving up the Leg: Stopping at Your Knees

Are your knees locked? If so, make sure you keep your knees soft. Hyperextending your legs, which means keeping them totally straight, can create tension in the lower back. Instead, feel the connection between your knees and lower back. When you slightly bend your knees, you can more easily place your pelvis in a neutral position, elongating the lower back. Also, make sure that your knees align with your second toe.

Pelvis: Neutral Position Is Key

Place your pelvis in a neutral position. Imagine your pelvis is a bowl of water that you don’t want to spill. Make sure the bowl stays even without spilling by pointing the tailbone down, engaging lower abs, and keeping the glute muscles relaxed. Bring the rib cage down, engaging upper abs. When you breathe in, feel the air filling the rib cage sideways and back instead of just pushing it forward.

Upper Chest: Roll the Shoulders Up, Back, and Down

Roll your shoulders up, back, and down to create an opening in the upper chest. Try rolling your shoulders back, turning the palms of your hands forward, and feeling the upper back muscles firing. Release the palms of your hands toward your body in a neutral position while maintaining your upper body externally rotated.

Head Placement: Mind Your Head

Many people feel tension in the upper back and neck area because their head is often pushed forward. To help bring your head back, place your ear above your shoulder and try tucking your chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally, try to extend from the top of your head, as if you are making your spine as long as possible.

How Often Should You Check Your Posture?

Commit to doing a posture check multiple times a day. With practice, it will become automatic, and you’ll engage the right muscles and relax the unnecessary ones. Checking your posture will help prevent issues that may arise from poor posture over time. Remember, the same posture rules apply when sitting.

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.

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

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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Achieving Optimal Alignment: The Importance of Posture and How to Improve Yours

How to Perfect Your Posture: A Step-by-Step Guide

Bone Stacking: What Is It and Why Is It Important?

Posture Check: Starting From the Ground Up