Mobility vs Stability: Understanding Your Body for Better Health and Fitness on Vancouver Island, Nanaimo

by Veronique Rioux | Apr 6, 2021 | Fitness

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

Are you feeling like your body is not moving the way it used to? Are you unsure of which exercises are beneficial for you and whether you need to strengthen or stretch your different muscles? Understanding the difference between mobility and stability can help you better understand how your body works and how to improve your overall health and fitness.

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, while stability has to do with being not easily moved, altered or firmly fixed.

To put it simply, mobility is about moving your body freely, while stability is about keeping your body steady and strong.

What Are Hinge Joints and Ball and Socket Joints?

Our body is composed of many joints, each with their own unique structure and function. To better understand mobility and stability, let’s take a closer look at two types of joints: hinge joints and ball and socket joints.

Hinge joints are the joints of the elbow and knees. They are meant to only flex and extend, much like the hinges of a door. For this type of joint, stability is key. Strong muscles are needed to support their extension and flexion. For example, for the elbow, we need the muscles above (biceps and triceps) and below (forearm muscles) to be strong to support the flexion and extension. Weakness in these muscles can lead to hypertension of the elbow and other joint problems.

On the other hand, ball and socket joints, like the shoulder and hips, need mobility. They need to move freely to function properly. If the range of motion is compromised in these joints, it can lead to problems in the joints above or below. For example, tight shoulders can lead to head forward posture or rib cage protrusion, and tight hips can affect the knee joint or lower back. To improve your mobility, dynamic movement, stretches and self-myofascial release are recommended.

Why Is Understanding Mobility and Stability Important?

Understanding the difference between mobility and stability is important for several reasons. Firstly, it helps you to identify which joints need more focus on mobility and which joints need more focus on stability. Secondly, it allows you to choose exercises that will benefit your body in the most efficient and effective way. For example, if you have tight hips, you can choose exercises that focus on increasing hip mobility, such as lunges and squats. If you have weak triceps muscles, you can choose exercises that focus on strengthening these muscles, such as tricep dips or push-ups.

Finally, understanding the difference between mobility and stability can help you prevent injury and improve your overall health and fitness. By knowing which joints need more mobility and which need more stability, you can work to improve your overall body movement and function. This can lead to improved posture, increased flexibility and strength, and reduced pain and discomfort.

In summary, mobility and stability are two different functions in your body, determined by different bone and joint systems. Understanding the difference between these functions is key to improving your overall health and fitness. By knowing which joints need more mobility and which need more stability, you can work to improve your overall body movement and function, prevent injury and improve your overall health and fitness. Remember to focus on dynamic movement, stretches and self-myofascial release to improve your mobility, and strength training exercises to improve your stability. With the right mindset and tools, you can achieve a healthier, stronger, and more mobile body.

Boost Your Mobility and Strengthening: Expert Guide to Injury Prevention and Body Confidence in Nanaimo and Vancouver Island

by Veronique Rioux | Mar 18, 2021 | Fitness, Online Program

Best Mobility and Strengthening Exercises: Video Guides For Stretches

Maintaining a healthy and strong body is essential for a good quality of life. Whether you are an athlete, fitness enthusiast, or someone who is simply looking to stay healthy and mobile, incorporating mobility and strengthening exercises into your routine is crucial. In this article, we will explore some of the best exercises for improving mobility and strengthening the body, with a focus on Vancouver Island and Nanaimo.

Veronique, a Health and Fitness expert with over 16 years of experience, will be leading us through a workshop that will provide us with the tools we need to stay mobile, strong, and flexible. Throughout the workshop, we will be learning about Veronique’s own healing journey, as well as the ways in which we can prevent injuries and heal past ones. We will be exploring breath, posture, and gaining a deeper understanding of how the human body works. Veronique’s ultimate goal is to educate us on how to become our own best advocates, so that we can confidently and effectively care for our bodies.

As Veronique has accumulated a wealth of knowledge and experience over the years, she will be sharing her expertise with us. We will learn proper biomechanics, which will help us release pain and tension in our bodies, prevent injuries, and get stronger. These simple biomechanics principles will empower us with the knowledge we need to take care of our bodies and improve our overall health and well-being.

Now, let’s dive into some of the best mobility and strengthening exercises that Veronique will be teaching us during the workshop.

Boost Your Mobility and Strengthening Videos

10 Best Mobility Exercises

10 Best Strengthening Stretches

10 Favourite Stretches

10 Best Calisthenics Exercises to Build and Strengthen Muscles Without Equipment on Vancouver Island and Nanaimo

by Veronique Rioux | Apr 16, 2019 | Fitness

Calisthenics exercises are a great way to build muscle and strength, and they require nothing but your own body weight to perform. If you’re looking for effective ways to build and strengthen your muscles without lifting heavy weights or purchasing expensive gym equipment, then incorporating calisthenics exercises into your fitness routine is an excellent option. In this article, we will be discussing the top 10 best calisthenics exercises to build and strengthen your muscles.

Push-ups

Push-ups are an excellent exercise that targets different muscle groups in your body, including your arms, chest, abdomen, hips, and legs. They are easy to perform and require no equipment, making them an excellent option for beginners. To perform a basic push-up, get into a plank position with your hands shoulder-width apart and your feet together. Lower your body until your chest nearly touches the ground, then push yourself back up.

Dips

Dips are an excellent upper body workout that targets the muscles in your chest, shoulders, and arms simultaneously. While calisthenics athletes use a dip station, you can use a chair or parallel bars in outdoor parks to practice your dips. To perform a dip, place your hands on the bars or chair and lower your body until your arms form a 90-degree angle, then push yourself back up.

Lunges

Lunges are a great way to work out your abs, thigh, and butt muscles at the same time. To perform a lunge, stand with your feet hip-width apart and step forward with one foot. Lower your body until your knee is at a 90-degree angle, then push yourself back up and repeat with the other leg.

Planks

Planks are an excellent exercise for building ab muscles and developing core strength. To perform a plank, get into a push-up position, but instead of lowering your body, hold your body straight in a plank position, with your arms straight and your feet together.

Jumping Jacks

Jumping jacks are a simple exercise that targets the muscles in your calves, hips, shoulder, and abdomen, giving you a total body workout. To perform a jumping jack, start with your feet together and your arms at your sides. Jump up and spread your legs apart while simultaneously raising your arms above your head. Jump back to your starting position and repeat.

Squats

Squats are an excellent exercise that strengthens your legs, butt, hips, thighs, calves, and abdomen. To perform a squat, stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair, keeping your back straight and your knees over your toes.

Burpees

Burpees are a full-body strengthening exercise that will get you out of breath even just after a few reps. But if you want to build muscle, burpees should be your best friend! This is because every rep targets your arms, chest, quads, glutes, hamstrings, and abs. To perform a burpee, start with your feet shoulder-width apart and your arms at your sides. Lower your body into a squat, then jump back into a plank position. From there, jump forward into a squat and jump up, raising your arms above your head.

Superman

The superman is an essential exercise that will give you a stronger core and strengthen your back muscles. To perform a superman, lie face down with your arms and legs extended. Lift your arms, chest, and legs off the ground simultaneously, then lower back down.

Pull-ups

Pull-ups are an exercise that you should be working towards mastering to increase your chest, abdominal, and arm muscles. They also help improve your grip strength. To perform a pull-up, hang from a horizontal bar with your palms facing away from your body and your arms shoulder-width apart. Engage your core muscles and pull your body up towards the bar until your chin is above it. Lower your body back down to the starting position and repeat. Pull-ups can be challenging, especially if you are a beginner, but they are a highly effective exercise for building upper body strength and increasing muscle mass. If you are having trouble performing a pull-up, you can start by doing assisted pull-ups with a resistance band or by using a pull-up machine at the gym. Over time, as you get stronger, you can gradually decrease the assistance and work your way up to doing unassisted pull-ups.

Chin-ups

A chin-up is different from a pull-up as it uses an underhand grip on the bar instead of an overhand grip. While chin-ups and pull-ups work the same muscle groups, they target them in different capacities. Strong and Steady These 10 calisthenics exercises are perfect for everyone – from beginners to fitness athletes. You can easily upgrade these exercises to increase their intensity depending on your individual fitness levels.

Aerobic vs. Anaerobic: Understanding the Two Systems and How to Train Them for Optimal Fitness on Vancouver Island

by Veronique Rioux | Mar 19, 2019 | Fitness

Aerobic vs. Anaerobic: Understanding the Two Systems and How to Train Them for Optimal Fitness on Vancouver Island

If you are into fitness and health, you have probably heard the terms aerobic and anaerobic before. These two systems play a significant role in our body’s ability to produce energy and sustain physical activity. But what are they, really? And how can you train them for optimal fitness? In this article, we will dive into the science behind aerobic and anaerobic systems and explore how you can use them to improve your overall fitness on Vancouver Island, specifically in the city of Nanaimo.

What are the Aerobic and Anaerobic Systems?

To understand these two systems, we need to take a closer look at how our body produces energy. Our body uses adenosine triphosphate (ATP) as its primary source of energy. ATP is produced through a process called cellular respiration, which takes place in our cells’ mitochondria. This process requires oxygen, which is why it is called aerobic respiration.

However, in some cases, our body needs energy faster than we can produce it through aerobic respiration. In those cases, our body switches to another system called anaerobic respiration. This system does not require oxygen and produces energy much faster than aerobic respiration. However, it can only sustain high-intensity activities for a short period before fatiguing.

Benefits and Risks of Aerobic Training

Aerobic training involves activities that require a continuous supply of oxygen to produce energy, such as running, cycling, and swimming. When you engage in aerobic activities, your body increases its oxygen consumption, and your heart rate and breathing rate also increase. Aerobic training has many benefits, such as:

Improved cardiovascular health
Lower blood pressure
Reduced risk of chronic diseases such as heart disease, diabetes, and obesity
Improved endurance and stamina
Better mental health and reduced stress

However, aerobic training also has some risks. Overdoing it can lead to injuries such as shin splints, stress fractures, and tendonitis. It can also cause muscle loss if you do not include strength training in your routine.

Benefits and Risks of Anaerobic Training

Anaerobic training involves high-intensity activities that do not require oxygen, such as sprinting, weightlifting, and jumping. When you engage in anaerobic activities, your body produces energy through the breakdown of glucose without using oxygen. Anaerobic training has many benefits, such as:

Increased muscle strength and power
Improved speed and agility
Increased metabolism and fat loss
Improved bone density
Improved mental toughness and resilience

However, anaerobic training also has some risks. Overdoing it can lead to injuries such as strains, sprains, and muscle tears. It can also cause fatigue, muscle soreness, and decreased immune function.

How to Train Both Systems for Optimal Fitness

To achieve optimal fitness, you need to train both the aerobic and anaerobic systems. Here are some tips on how to do it:

Incorporate both aerobic and anaerobic activities into your routine: Mix up your workouts with activities that require continuous oxygen supply and activities that do not. This will help you train both systems and improve your overall fitness.
Use interval training: Interval training involves alternating between high-intensity activities and rest periods. This type of training is an effective way to train both systems and improve endurance and power.
Gradually increase the intensity: Whether you are doing aerobic or anaerobic activities, it is essential to gradually increase the intensity to avoid injury and fatigue. Start with low-intensity workouts and gradually increase the intensity over time.
Listen to your body: It is crucial to listen to your body when it comes to exercise. Pay attention to how your body feels before, during, and after exercising. Your body will give you clues as to whether you are overdoing it or not pushing yourself enough. If you experience pain, dizziness, or shortness of breath during exercise, stop immediately and seek medical attention if needed.

On the other hand, if you never feel challenged during your workouts, you may need to increase the intensity or duration of your exercises to see progress. It’s also important to rest and recover properly between workouts to allow your body to repair and rebuild muscle tissue.

Another way to listen to your body is to track your progress. Keep a log of your workouts and note how you feel each day. Are you feeling stronger, more energized, and healthier? Or are you feeling tired, run down, and burned out? Use this information to adjust your workout routine accordingly.

It’s also important to remember that exercise is just one part of a healthy lifestyle. Proper nutrition, hydration, and sleep are all important factors that contribute to overall health and fitness. Listen to your body and give it the care it needs to perform at its best.

In summary, listening to your body is key to a safe and effective exercise routine. Pay attention to how your body feels, track your progress, and take care of yourself through proper nutrition, hydration, and rest. With these practices in place, you can achieve your fitness goals while maintaining good health and avoiding injury.

Helping Your Child Recover: Tips for Coping with Injury and Encouraging Healing

by Veronique Rioux | Jul 13, 2017 | Fitness

Journey to Recovery from a Broken Leg to Walking Again: A Parent’s Perspective

As a parent, it’s tough to watch your child suffer from an injury. It’s even tougher when the injury is severe, like a broken leg. My oldest son, Elohw, broke his leg (tibia) two days after his sixth birthday. His broken leg was in a full cast from mid-thigh to toe for six weeks. The orthopaedic surgeon and our family doctor advised us not to let him put any weight on his leg while in the cast so his leg would heal better.

Even though we got him a pair of crutches, I never forced him to use them while his leg was in the cast because I feared he would over-compensate and develop bad walking habits. At the same time, we needed to follow the specialist’s recommendations to make sure Elohw’s leg healed as well as possible. We were all excited when it was time for him to get his cast off, but we didn’t realize that this would be just the beginning of a long journey to recovery.

Recovery from a Broken Tibia

Once the cast was off, the orthopaedic surgeon warned us that his broken leg might grow crooked and that we needed to be careful for a year to prevent complications. He also told us that the fracture was not fully healed and said, “If he were an adult, we would have to put him back in a cast. But because he is a kid, he will heal fast enough.” We were a bit puzzled by this and asked whether we should take Elohw to physiotherapy. He advised us not to waste our money. We left the doctor’s office with our son and his “brand new leg” – and decided to do what seemed right to us based on our experience with our own bodies.

I am so grateful for all my training and my experience with pain because I was able to support my son in his recovery. It has also made me wonder how many parents find themselves at a loss in a similar situation. I broke my femur when I was 19, and I know from experience that we compensate to avoid pain and create more pain in other places in our body, usually in the spine and hips. I kept reminding my son about his posture – repeatedly!

Exercises to Regain Mobility after a Fracture

I knew that the first thing we had to focus on was regaining the mobility in his joint even before gaining strength. I showed him two simple exercises: pointing and flexing his foot and flexing and extending his knee. I soon realized that our son had a very low pain threshold and had gotten used to being carried or scooting around on his butt! I had to deal with a lot of resistance and screaming. I tried encouraging him to use the crutches but to no avail. I also discovered that I could stretch his leg while he slept, to help speed the recovery.

At a second visit with our family doctor, she explained that he needed to start standing and, using crutches, put weight on the leg in order for the bones to grow. She told him that astronauts in space lose bone density because, without gravity, they don’t bear any weight.

We also took our son to the physiotherapist to see if she knew a way to speed up the process. Most kids, she told us, are eager to get up and moving, and usually have to be encouraged to slow down to not get hurt. Elohw wasn’t typical. He was anxious about the pain and needed a lot of encouragement. She also explained that his ankle had been compressed by the cast and might be swollen for a few weeks.

During our session, the physical therapist showed us a more natural way to use crutches for walking, where we step the opposite foot and crutches at the same time instead of hopping without putting weight on the foot. She also confirmed that my current approach was helpful and advised Elohw to work through the pain and move his leg as much as possible. She explained that experiencing some pain is normal, but if you feel pain for 20-30 minutes after simple exercises, it’s a sign that you’re pushing yourself too hard.

Dealing with mindset can be tricky. Despite my son’s initial negativity, I encouraged him to breathe and told him, “Yes, you can!” This approach paid off, as he eventually started walking without the help of crutches. I also put him on his bike as soon as possible to help him regain his strength and mobility.

If you’re a parent going through a similar situation, I hope my experience helps you. I welcome any advice or thoughts you may have to help us on our journey to healing.

5 Quick and Efficient HIIT Workouts under 20 Minutes for Burning Fat and Building Muscle

by Veronique Rioux | Jun 29, 2017 | Fitness

High-Intensity Interval Training (HIIT) is an effective and efficient way to stay fit. HIIT workouts involve short bursts of intense exercise followed by a short rest period, and they have been scientifically proven to help people burn fat, build muscle, and improve their overall fitness levels. HIIT workouts are perfect for busy people who don’t have a lot of time to spend in the gym because they can be completed in as little as 20 minutes.

Here are five HIIT workouts that are perfect for people who want to stay fit but don’t have a lot of time to devote to exercise:

AMRAP HIIT Workout The AMRAP HIIT workout is a circuit-based workout that targets all major muscle groups and keeps your heart rate elevated. To complete this workout, you will need to perform as many rounds as possible (AMRAP) of two bodyweight circuits in 10 minutes each. The first circuit includes mountain climbers, reverse/rear lunges, squat jumps or tuck jumps, plank jacks, and V-holds. The second circuit includes single leg deadlifts, bodyweight squats, forearm planks, YTIs, and butt kickers. Rest for 1-2 minutes after completing each circuit.
Kettlebell HIIT Workout This HIIT workout requires kettlebells and a treadmill. Repeat five exercises listed for 10-15 reps or duration as fast as possible. Rest for 15-30 seconds before starting from the beginning again. The circuit includes burpees, kettlebell goblet squat with overhead press, two-handed kettlebell swing, the Heisman (lateral jump), and a 20-30 second all-out treadmill sprint.
Rowing Machine HIIT Using a rowing machine, perform two different circuits. In Circuit 1, row for 150 meters, perform dumbbell military press for 12-15 reps, row another 150 meters, complete push-ups for 15-30 seconds, and row another 200 meters. Rest for 15-30 seconds between circuits and complete three to four rounds. Circuit 2 includes rowing for 100 meters, mountain climbers for 30 seconds, Romanian dumbbell or kettlebell deadlift for 15 reps, bodyweight squats or squat jumps for 15 reps, and burpees for 5-10 reps. Rest for 15-30 seconds before repeating the circuit for three to four rounds.
Tabata HIIT Workout Tabata is a type of HIIT workout that involves performing an exercise for 20 seconds at maximum intensity followed by 10 seconds of rest. Repeat this cycle for eight rounds. You can choose any exercise you like for your Tabata workout, but some popular choices include burpees, jumping jacks, mountain climbers, and push-ups.
Bodyweight HIIT Workout This HIIT workout requires no equipment, making it perfect for people who want to work out at home. The circuit includes jumping jacks, high knees, mountain climbers, push-ups, and plank jacks. Perform each exercise for 30 seconds with a 10-second rest period in between. Repeat the circuit for three to four rounds.

It’s important to warm up before starting any of these workouts to prevent injury. A good warm-up might include jogging in place, jumping jacks, or a few minutes of light cardio on a stationary bike or elliptical machine. Stretching after your workout can also help prevent muscle soreness and stiffness.

In addition to these HIIT workouts, it’s important to maintain a healthy diet to support your fitness goals. Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help you maintain your energy levels and build muscle.

HIIT workouts are a great way to stay fit

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