Strong Body, Strong Mind: A Corporate Wellness Workshop
Are your employees feeling drained, stiff, or stressed? It’s time to help them reconnect with their bodies and minds through our “Strong Body, Strong Mind” workshop—an immersive 2-3 hour experience designed to empower your team with tools to boost productivity, reduce injury, and enhance overall well-being.
As modern work environments become more sedentary, many employees face chronic tension, reduced mobility, and stress. Our workshop equips participants with practical strategies for physical and mental wellness that can be applied both at work and in everyday life.
Boost Employee Wellness
At Choose2Be, we’re committed to improving Employee Wellness through our comprehensive Corporate Wellness Workshop programs. Designed to enhance well-being, prevent injuries, and increase productivity, our workshops target the specific needs of your business. Whether it’s addressing Injury Prevention in the Workplace, promoting Workplace Fitness Programs, or providing strategies to Improve Productivity through Fitness, we’ve got you covered.
What We’ll Cover during the workshop:
Awareness of Breath & Posture: The Key to Present-Moment Focus
Learn how the breath connects the body and mind. We’ll teach techniques for deep, mindful breathing that helps regulate the nervous system, reduce stress, and improve concentration. We’ll also explore the difference between nose and mouth breathing and how correct breathing habits positively impact health.
Understanding Your Nervous System: How Trauma and Stress Affect the Body
We’ll dive into how trauma is stored in the body, affecting the nervous system and potentially leading to chronic tension or dysregulation. Discover how breathwork can release built-up tension and help balance the nervous system for better stress management and emotional resilience.
Physical Fitness Fundamentals: Strength, Mobility, Flexibility, and Cardiovascular Health
We’ll explore the four primary components of fitness and how each one contributes to overall health. From strength-building movements like squats and deadlifts to enhancing mobility through stretching, employees will learn exercises they can do right at their desks or at home to stay strong and flexible.
Mobility vs. Flexibility: Why Both Matter
We’ll explain the difference between mobility (joint range of motion) and flexibility (muscle length), and show your team exercises that improve both. We’ll cover active vs. passive stretching and demonstrate essential movements like wall angels, shoulder dislocations, and kneeling knee circles.
Nutrition & Hydration: Fueling the Body for Optimal Health
Understand the importance of a balanced, anti-inflammatory diet that supports long-term health. We’ll also cover the importance of hydration and how proper water intake supports everything from cognitive function to joint health.
Wellness Beyond the Physical: Exploring the Dimensions of Health
True wellness is multidimensional. In this section, we’ll discuss how physical health is connected to emotional, spiritual, social, and mental well-being, and how employees can create balance in their lives to support their full well-being.
Why Choose the “Strong Body, Strong Mind” Workshop for Your Team?
By offering this workshop at your workplace, you’re providing more than just a learning experience—you’re giving your team the opportunity to enhance their health, well-being, and productivity. Participants will leave feeling energized, informed, and ready to implement small but powerful changes to improve their workday.
Key Benefits:
Improved focus and productivity
Enhanced physical health and reduced risk of injury
Greater understanding of how to maintain mobility and strength
Practical tools for managing stress and tension
Increased overall well-being, both at work and in life
About the Facilitator:
Veronique Rioux is a health and fitness expert with over 20 years of experience. She has led yoga teacher trainings, fitness classes, and personal training sessions for individuals and groups. As a registered counsellor, integrates holistic approaches to wellness, focusing on the mind-body connection to support overall well-being. She brings compassion, knowledge, and practical tools to every workshop, helping participants feel empowered in their health journeys.
Book the Workshop Today
Ready to give your employees the tools they need to thrive? Book the Strong Body, Strong Mind workshop for your company today! Let’s create a healthier, more resilient workplace together. If you want ot learn more about Veronique Rioux read post Choose2be: Inspiring Health and Fitness.
Contact us at info@choose2be.ca or call me (250) 740-0886 to learn more.
Frequently Asked Questions:
How long is the workshop?
The workshop is 2-3 hours long, with a mix of education and movement-based activities.
What do participants need to bring?
Participants should wear comfortable clothing for light movement and bring a water bottle. All other materials are provided.
Can the workshop be customized for my team?
Yes! We can tailor the workshop to meet your company’s specific needs, whether it’s focusing more on mobility, strength training, or stress reduction.
Boost Your Team’s Well-Being and Productivity with “Strong Body, Strong Mind.”
Book now and see the difference a healthier workplace can make!
If your business is on Vancouver Island, don’t miss out on our Wellness Workshop Vancouver Island and Nanaimo Corporate Wellness offerings. Led by an experienced Wellness Coach for Businesses, our Holistic Health Workshop focuses on breathwork, posture, strength training, and more. Help your employees thrive with our Fitness Workshop for Employees, part of our comprehensive Vancouver Island Wellness Program and Corporate Wellness Nanaimo initiative. Prioritize the health and happiness of your team with our tailored Employees Wellbeing Workshop today!
When we think about flexibility, we often imagine yoga poses or the impressive splits performed by gymnasts or martial artists. One famous example is the legendary Jean-Claude Van Damme doing a full split between two trucks in motion 🚛🚛—an incredible feat of strength and mobility. But what most people don’t realize is that achieving something like a middle split isn’t just about how flexible you are. It’s just as much about how strong your muscles are, particularly your adductors (inner thighs) and outer hips.
Understanding the Role of Adductors and Hip Mobility
Your adductors are the muscles that run along the inside of your thighs, helping to bring your legs together. They also play a crucial role in stabilizing the pelvis and supporting core movements, making them essential for overall strength and balance. When we aim to work on flexibility, particularly for moves like the middle split or straddle split, these muscles need to be both strong and flexible to prevent injury.
Likewise, outer hip mobility is equally important. It’s easy to assume that hip mobility is a one-size-fits-all concept, but the truth is, we all have different bone structures. The shape of your femur, the angle of the femur head, and the depth of your hip socket vary from person to person. This means that for some people, certain ranges of motion might feel more challenging or even impossible, while for others, they might come naturally.
If you’re in Nanaimo or anywhere on Vancouver Island and are looking to improve your mobility or strengthen your adductors, it’s important to work within your body’s limits and focus on gradually building strength alongside flexibility.
Strength First, Then Mobility
A common misconception is that to achieve a split, all you need is flexibility. While mobility plays a part, strength is equally, if not more, crucial. Eccentric strength, where your muscles are lengthening while under tension, is key to controlling movements like the middle split. This is especially true if you’re just starting your mobility journey, and it’s something I emphasize a lot in my personal training and online mobility coaching sessions.
So how do you build this strength? Start by incorporating movements that challenge your muscles as they lengthen.
Steps to Build Strength and Control for a Middle Split
Start with Socks:
One of the best ways to practice is by wearing socks to help you slide slowly into the split. This reduces friction and allows you to control your descent, which is where the magic happens. If you’re not sure about your balance, use a sturdy chair or surface in front of you for support.
Control Your Descent:
Lower yourself slowly into a middle split position. Pause at regular intervals to build that eccentric strength in your inner thighs and hips. As you progress, try pausing for a little longer each time, feeling the muscles working to support your body weight as you lower down.
Use a Chair or Bench:
When starting out, I recommend sitting on a chair or a low bench. This takes the pressure off your muscles and allows you to practice the movement without straining. Once you’re comfortable, gradually lower yourself onto the floor.
Press Up from a Seated Straddle:
After you can comfortably control your descent into a split, it’s time to challenge yourself in reverse! Start from a seated position in a straddle (legs spread wide) and press your legs outward and upward, engaging your adductors and outer hips. This builds the strength needed to actively move into and out of the split.
Why Eccentric Strength is Key
Developing eccentric strength in your adductors is what gives you control over your range of motion. For example, if you lower yourself into a split without control, you’re likely to overstretch or injure the muscles. But by practicing slow descents with pauses, your muscles get used to supporting your body weight while lengthening. This not only helps you achieve the split safely but also improves your overall functional strength and balance.
In my work as a personal trainer in Nanaimo and across Vancouver Island, I’ve seen firsthand how many people underestimate the role of strength in flexibility. Whether it’s online mobility coaching or in-person training, I encourage everyone to focus on eccentric strength, especially when working on splits or deep hip stretches.
The Role of Hip Anatomy in Mobility
As I mentioned earlier, not everyone has the same hip structure. Some people may feel more restricted in certain movements due to their bone anatomy, and that’s okay. Your ability to do a full split is not necessarily a reflection of your overall fitness or flexibility. That’s why, whether you’re training with me in Nanaimo or joining my online sessions from anywhere, we always start with an assessment of your current range of motion, strength, and mobility.
For many, a middle split may feel impossible due to structural limitations, and that’s where mobility work becomes essential. Mobility is about optimizing the range of motion that you can access, not about forcing your body into positions that don’t feel natural. With consistent training, you can improve mobility and, with it, your ability to perform more dynamic movements safely and effectively.
Practice and Patience: The Split Journey
The road to achieving a full middle split requires time, dedication, and a lot of patience. Here’s a breakdown of how you can approach it:
Warm-Up First
Before attempting splits, always start with a proper warm-up. This could include dynamic stretching, light cardio, or specific mobility exercises targeting your hips and thighs. Warming up prepares your muscles for the deeper stretches ahead and helps prevent injury.
Consistency is Key
Like any goal, achieving a split requires consistent practice. Even just 10 minutes a day can lead to noticeable progress. I always remind my clients in Nanaimo and those joining my online personal training sessions that patience is part of the process. It’s not about how fast you get there but how well you maintain control throughout the journey.
Take Care of Your Body
Listen to your body and respect its limitations. If something feels painful, ease off. Flexibility is a gradual process, and overworking yourself will only lead to setbacks. Gentle, steady progress is more sustainable and healthier for your body.
Incorporate Strength Training
Along with practicing the split itself, be sure to include strength exercises that target your inner thighs, hips, and core. Movements like lunges, squats, and glute bridges are great for building the supporting muscles that will help you hold your split with control.
How I Can Help: Personal Training and Online Mobility Coaching
If you’re in Nanaimo, Vancouver Island, or even looking for online mobility coaching from anywhere, I offer personalized training plans that help you safely build both strength and mobility. Whether your goal is to master the middle split or simply improve your overall flexibility, we’ll work together to create a program tailored to your unique body and goals.
Working with me as your personal trainer or mobility coach means focusing on a holistic approach to movement—one that respects your body’s limitations while gradually pushing the boundaries of what’s possible. Let’s work together to unlock your body’s full potential, build strength, and achieve goals you might have thought impossible. Check out my post about Embarking on a Journey of Self-Esteem: My Reflections on Transformation and Empowerment
Final Thoughts
Achieving a middle split requires a balance of strength, mobility, and patience. For those of you in Nanaimo and across Vancouver Island, or if you’re joining me through online mobility coaching, the process is all about progress, not perfection. Remember, every small step forward is a victory.
If you’re ready to begin your journey, whether it’s improving your flexibility or building strength, I’m here to guide you every step of the way. Let’s commit to this process together! Check out my post about Strengthening the Back to be Free of Pain and Improve Posture.
Knee pain during squats is a common hurdle for many lifters, often leading to frustration and even abandonment of the exercise altogether. However, with the right approach, it’s possible to overcome this challenge and return to squatting pain-free. In this comprehensive guide, we’ll delve into the various causes of knee pain during squats and provide practical solutions to help you regain confidence in your squatting abilities.
Identifying Symptoms and Types of Knee Pain
Before delving into solutions, it’s crucial to identify the symptoms and types of knee pain you may be experiencing. Dr. Michael Mash, from Barbell rehab, distinguishes between “cranky” knees and acute traumatic injuries. If you’re experiencing symptoms such as unexplained swelling, locking, or buckling, seeking medical attention is paramount. However, if you’re dealing with conditions like knee arthritis or patellofemoral pain syndrome, the strategies outlined in this guide can be immensely beneficial.
Assessing Range of Motion in knee
An essential first step in addressing knee pain during squats is assessing your range of motion (ROM). Its important to highlights the importance of sufficient knee flexion for different squat variations. Techniques such as heel slides can help identify and improve limitations in knee ROM, ensuring you’re prepared to perform squats safely and effectively.
Optimizing Knee Tracking
Efficient knee tracking is essential for preventing knee pain during squats. Emphasizing the alignment of the knees with the hips and ankles to distribute stress effectively. Techniques such as hip abduction and proper foot positioning can promote optimal knee tracking, reducing the risk of discomfort during squats.
Programming and Dosage
Effective programming is key to addressing knee pain during squats. I would advised against excessive training volume and intensity, recommending a rate of perceived exertion (RPE) of 7-8.5 for optimal results. By adjusting your training intensity and volume, you can alleviate stress on the knees and promote pain-free squatting.
Adjusting Stance Width and Toe-Out
Stance width and toe-out angle can significantly impact knee mechanics during squats, wider stances and increased toe-out angles to shift emphasis to the hips and minimize knee stress. By experimenting with different stances, you can find the optimal position that alleviates knee pain and maximizes performance.
Choosing the Right Bar Position
Selecting the appropriate bar position can further mitigate knee pain during squats, low-bar squats for individuals experiencing discomfort, as they minimize forward knee translation and emphasize posterior chain engagement. By adjusting your bar position, you can tailor your squat variation to suit your specific needs and alleviate knee pain.
Utilizing Tempo Squats
Tempo squats offer a valuable tool for addressing knee pain and improving joint tolerance, implementing tempo variations to slow down the movement and facilitate structural adaptations. By incorporating tempo squats into your training regimen, you can enhance knee stability and resilience, paving the way for pain-free squats.
Managing Meniscus Tears
Addressing meniscus tears requires careful consideration of individual circumstances, seeking medical consultation for acute injuries, while emphasizing the benefits of exercise for degenerative tears. By selecting appropriate loads and variations, you can safely incorporate squats into your routine and manage meniscus-related discomfort.
Exploring Alternative Exercises
In cases where knee pain persists despite modifications, temporary cessation of squatting may be necessary, focusing on posterior chain-dominant exercises to maintain strength and stability while allowing the knees to desensitize. By temporarily shifting your focus, you can create a conducive environment for pain-free squatting in the future.
Overcoming knee pain during squats requires a multifaceted approach that addresses biomechanical factors, programming principles, and individual considerations. By implementing the strategies outlined in this guide, you can mitigate discomfort, optimize performance, and regain confidence in your squatting abilities. Remember, persistence and patience are key on the journey to pain-free squats.
🌟 Dive into the exciting world of family fitness in Nanaimo with Choose2Be! We’re not just about workouts; we’re about crafting memorable family adventures that blend fitness, laughter, and togetherness. From toddlers to grandparents, discover a treasure trove of ideas that promise not just a healthier lifestyle but a whole lot of fun for every generation. Join us on this journey where fitness becomes a family affair, and well-being is woven into the fabric of your everyday life. Let the adventure begin! 🚀💪 #FamilyFitnessNanaimo #Choose2BeActive #FitnessFun
Toddler Trailblazers: Start ‘Em Young!
👶 Backyard Olympics: Transform your backyard into an Olympic arena! From mini hurdles to a makeshift balance beam, create a fun obstacle course for your little ones. It’s a fantastic way to boost their motor skills and keep them active.
👶 Nature Scavenger Hunt: Explore the great outdoors with a nature scavenger hunt. Create a list of items to find, from pinecones to interesting rocks. It’s a playful way to connect with nature while staying on the move.
KidFit Carnival: Energy Unleashed!
👧👦 Bike and Picnic Adventure: Plan a family bike ride to a scenic spot for a picnic. Pack healthy snacks, enjoy the ride, and savor a meal surrounded by nature. It’s a double dose of family bonding and fitness.
👧👦 DIY Ninja Warrior Course: Let your kids unleash their inner ninjas by setting up a DIY Ninja Warrior course in the backyard. Use ropes, hula hoops, and cushions to create challenges that enhance agility and strength.
Teen Tribe Thrills: Empowering Teens
👩👦👦 Beach Volleyball Tournament: Head to the beach for a friendly family volleyball tournament. Feel the sand between your toes, enjoy some friendly competition, and soak up the sun. It’s a great way to boost teamwork and fitness.
👩👦👦 Hiking and Picnic Expedition: Choose a scenic hiking trail and embark on a family hiking and picnic day. Connect with each other while exploring the beauty of Nanaimo’s landscapes. Don’t forget to capture those breathtaking views!
Family Fitness Fiesta: Bonding Beyond Borders
👨👩👧👦 Kayaking Adventure: Explore Nanaimo’s waters with a family kayaking adventure. Paddle together, discover hidden coves, and enjoy the serenity of being on the water. It’s a unique way to blend fitness with nature.
👨👩👧👦 Outdoor Movie Night: Combine fitness and entertainment with an outdoor movie night. Set up a screen in your backyard, choose a family-favorite movie, and enjoy some light exercises like yoga or stretching while watching.
Why Choose2Be for Family Fitness in Nanaimo?
✅ Adventure-Focused Philosophy: Choose2Be believes in the power of adventure to make fitness exciting for families. Our approach is about creating lasting memories through movement.
✅ Inspiration Over Classes: We inspire families to find joy in movement beyond structured classes. It’s about discovering the endless possibilities of staying active together.
✅ Community Connection: Joining Choose2Be’s family fitness adventures means becoming part of a larger community. Share your creative ideas, inspire others, and celebrate the joy of active living.
Start Your Own Family Fitness Adventure: Your Way!
🌐 Explore Our Adventure Ideas: Visit our website for a treasure trove of adventure ideas that suit your family’s interests and energy levels. From outdoor escapades to creative indoor activities, the options are limitless.
🚴♂️ Plan Your Adventure: Create your family fitness adventure bucket list. Whether it’s a weekly biking expedition or a monthly themed day, let your imagination run wild with possibilities.
📸 Share Your Adventures: Join the Choose2Be community by sharing your family fitness adventures on social media. Use #FamilyFitnessAdventure and inspire others to embark on their own creative journeys.
The Adventure Awaits!
In Nanaimo, the adventure of family fitness with Choose2Be is not just a destination; it’s a thrilling journey filled with laughter, learning, and love. Start your family’s fitness adventure today, and let the joy of movement become a cherished part of your family story. 🌈👨👩👧👦✨ #FamilyFitnessAdventure #Choose2BeActive #NanaimoWellness
As the clock ticks down to the dawn of 2024, many of us find ourselves contemplating the age-old tradition of New Year’s resolutions. Beyond the typical goals of shedding a few pounds or hitting the gym more often, this year presents an opportunity for a transformative approach. At Choose2Be Fitness in Nanaimo, we invite you to shift your focus from mere resolutions to a mindful journey that encompasses not just what you want to achieve, but more importantly, how you want to feel. Let’s delve into the concept of Core Desire Feelings, realistic goal setting, and the power of envisioning your path to wellness through practices like vision boarding. Goal Setting: Why is it So Important for Your Health and Fitness Journey?
Understanding Core Desire Feelings
At the heart of a meaningful New Year resolution lies the essence of how you want to feel throughout the year. Instead of fixating solely on external achievements, consider the emotions that truly matter to you. Whether it’s cultivating a sense of joy, feeling grounded, or experiencing fulfillment, these Core Desire Feelings become the guiding light for your journey. Ask yourself: What emotions do I want to invite into my daily life? How can my resolutions align with these feelings?
Setting Realistic and Sustainable Goals
While the allure of ambitious goals is undeniable, it’s crucial to strike a balance between aspiration and realism. Break down your overarching desires into smaller, achievable goals that contribute to your Core Desire Feelings. If joy is a key emotion you seek, perhaps setting a goal to incorporate activities that genuinely bring you joy on a regular basis would be more sustainable than aiming for drastic lifestyle changes. Realistic goals not only boost motivation but also lay the foundation for long-term success.
The Power of Envisioning: Creating a Vision Board for 2024
One powerful tool for aligning your goals with your Core Desire Feelings is the creation of a vision board. This visual representation of your aspirations serves as a daily reminder of what you’re working towards and why. Gather images, quotes, and symbols that resonate with your desired emotions and goals. Whether it’s a picture of a serene nature scene for tranquility or words that evoke empowerment, let your vision board inspire and motivate you on your wellness journey.
Your Mindful New Year Resolution for 2024
Reflect on Core Desire Feelings: Take time to identify the emotions that truly matter to you. Whether it’s joy, peace, or adventure, these feelings become the foundation of your resolutions.
Set Realistic and Aligned Goals: Break down your desires into achievable goals that resonate with your Core Desire Feelings. Consider how each goal contributes to your overall sense of well-being.
Create a Vision Board: Assemble your vision board with images, quotes, and symbols that capture the essence of your resolutions. Place it in a visible spot as a daily reminder of your path to wellness.
Embrace the Journey: Recognize that the journey is as significant as the destination. Embrace each step towards your goals, and celebrate the progress, no matter how small.
Seek Support: Share your mindful resolutions with friends, family, or a supportive community. Having a network that understands your journey can provide encouragement and accountability.
A Year of Mindful Transformation
As you step into 2024, let your New Year resolutions transcend mere goals and become a vehicle for mindful transformation. At Choose2Be Fitness in Nanaimo, we believe that wellness is not just about what you achieve but how you feel throughout the journey. Craft resolutions that align with your Core Desire Feelings, set realistic and sustainable goals, and visualize your path through the power of a vision board. Check out this post: Navigating the Path to Personal Growth: Understanding the Distinction Between Coaching and Counselling. Embrace the coming year as an opportunity for mindful growth, and may 2024 be a year of profound well-being and fulfillment. 🌟💚 #MindfulWellness #NewYearResolutions2024 #Choose2BeFitness
Are your employees feeling drained, stiff, or stressed? It’s time to help them reconnect with their bodies and minds through our “Strong Body, Strong Mind” workshop—an immersive 2-3 hour experience designed to empower your team with tools to boost productivity, reduce injury, and enhance overall well-being.
About the Facilitator:
About the Facilitator:
Understanding the Role of Adductors and Hip Mobility
Selecting the appropriate bar position can further mitigate knee pain during squats, low-bar squats for individuals experiencing discomfort, as they minimize forward knee translation and emphasize posterior chain engagement. By adjusting your bar position, you can tailor your squat variation to suit your specific needs and alleviate knee pain.
In cases where knee pain persists despite modifications, temporary cessation of squatting may be necessary, focusing on posterior chain-dominant exercises to maintain strength and stability while allowing the knees to desensitize. By temporarily shifting your focus, you can create a conducive environment for pain-free squatting in the future.
👶 Backyard Olympics: Transform your backyard into an Olympic arena! From mini hurdles to a makeshift balance beam, create a fun obstacle course for your little ones. It’s a fantastic way to boost their motor skills and keep them active.
👩👦👦 Beach Volleyball Tournament: Head to the beach for a friendly family volleyball tournament. Feel the sand between your toes, enjoy some friendly competition, and soak up the sun. It’s a great way to boost teamwork and fitness.
👨👩👧👦 Kayaking Adventure: Explore Nanaimo’s waters with a family kayaking adventure. Paddle together, discover hidden coves, and enjoy the serenity of being on the water. It’s a unique way to blend fitness with nature.
At the heart of a meaningful New Year resolution lies the essence of how you want to feel throughout the year. Instead of fixating solely on external achievements, consider the emotions that truly matter to you. Whether it’s cultivating a sense of joy, feeling grounded, or experiencing fulfillment, these Core Desire Feelings become the guiding light for your journey. Ask yourself: What emotions do I want to invite into my daily life? How can my resolutions align with these feelings?
One powerful tool for aligning your goals with your Core Desire Feelings is the creation of a vision board. This visual representation of your aspirations serves as a daily reminder of what you’re working towards and why. Gather images, quotes, and symbols that resonate with your desired emotions and goals. Whether it’s a picture of a serene nature scene for tranquility or words that evoke empowerment, let your vision board inspire and motivate you on your wellness journey.