Author Archives: riannaposkin

About riannaposkin

I'm at stay at home mom/entrepreneur. My kids inspire me and my work motivates me! I live an active, green, and healthy life in both work and play. I want to help others meet their personal, family and business goals while having fun along the way!

Better then squats, push-ups and planks!

plan

What powerhouse move could possibly be better then squats, push-ups and planking?

by Rianna Poskin

 

PLANNING!

If you do one squat, one time per week, you’re not going to see any gains. If you PLAN and implement 3 sets of 15 squat jumps 5 times per week, you’ll see (and feel) a lot of gains!

One of the main reasons people want to work with a personal trainer is to have someone come up with a plan, help them accomplish the plan, and get results from the plan.

Many people know how to exercise and they know how to eat healthy, but don’t always do so regularly. If you don’t know why you’re not accomplishing your goals, you might need to look at what you’re actually doing.

First thing: write down a typical week. Write down when you work, when you eat, what you eat, how long you sleep, when you exercise, when you go grocery shopping, when you cook, and any other detail you might find important in order to making change.

Here’s the plan:

Write down what your goals are…

How do you want to achieve your goals…

How long will it take to get to the goal…

What steps need to be taken in order to get to the goal…

Now create the timeline:

Write down what needs to be done today…

Write down what needs to be done by the end of the week…

Write down what needs to be done by the end of the month…

Finally what results do you want to see by the end of the year…

Stay accountable:

Schedule your tasks to get you to your goal and make sure those around you keep you on track! This plan will only work if it’s implemented, so others need to respect your time and help you on your way!

For fitness tips follow me on Facebook

Kick start healthy living by choosing 1 of 8 packages designed with you in mind (affiliate).

You have the tools, now it’s time to use them!

 

 

Moving with kids

happy move

Moving With Kids

by Rianna Poskin

Image from:http://blog.movingcompanyreviews.com/stress-busting-tips-for-a-happy-move-day-with-the-kiddos/

This is our second and last move! Our first move was when our boys were 3 and 1. This time we’ve added one more to the family; kids aging 5, 3 and 1. My worries probably were worse then my kids as they adapt quickly at this age. It was a matter of working through the kids anxieties surrounding the move that made them transition well. Our biggest concern was that our 5 year old would have to change schools and meet new friends. When I think back to my kindergarten years I don’t even remember who I hung out with. The majority of us in kindergarten split off in our own directions to build new and wonderful relationships elsewhere.

If you’re moving and have young children here’s a few things that made our move a success:

1. Emotional reassurance:

We told our kids a few months in advance that we would be moving and tried to prepare them as best as we could for the change. As we progressed through the months before the move one of the biggest things that stood out that we didn’t think to address was: WE WOULD ALL BE TOGETHER and ALL OF OUR THINGS WERE COMING WITH US.

There was some emotional distress in the brains of our little ones over the unknowns. They had no problem moving but they did have a hard time leaving their stuff behind. Surprisingly it wasn’t really a materialistic concern, more of a comfort concern. For example it was the kids beds and furniture that needed to come with us. I guess the safe space of their rooms was important to recreate at the new house.

The other main thing to address was that we were all going. No one would be left behind and no matter where we were so long as we were all together it would be a fun adventure.

Once the 2 biggest calming factors were addressed, the family and our items, the stress dissipated and the excitement could begin.

2. Packing:

One of the most dreaded parts of moving is packing up and storing things away.

Here are my tips on making packing easy:

  • I would recommend decluttering months ahead of time and storing the things that you don’t need on a regular basis.
  • For the kids sake keep their rooms in tact until 2 weeks before the move.
  • Get a bunch of boxes ahead of time and pack one box at a time so that you’re not packing up the whole house all at once.
  • Things you don’t need are usually: garage items, decorative items, seasonal clothes, basement items. Pack these up first.
  • Pick toys that the kids play with the most and keep them out until the very end. Pack up the other toys and decrease the clutter.

The week before the move talk to the kids again about where all of their items are going to be and make it fun for them to open at the new house. They can decorate their own boxes so they know which ones are theirs!

Moving day:

  • Have someone the kids know well watch them and have fun with them.
  • If possible have the kids be a part of the beginning of the move, seeing the moving truck, putting something in the truck and then letting them play the rest of the day elsewhere.
  • Let the kids see the change happening and mentally process it without it being shocking.
  • Set up the kids rooms right away if possible so that when they get there they’re excited for their new space.
  • If the kids are into something cool and want a new element added to the new room pick something to decorate with and have it ready when the kids enter their room.

We all know that young kids get excited about new things. (It doesn’t have to be brand new, but new to them). Our son was really excited to have his own room after sharing with his brother. We put in a used desk which was really exciting for him to have his own quiet space to work on his own creations without anyone interrupting him or touching his things.

We are now close to 1 month into our move and we’ve had a really good adjustment. There have been a few times where the kids have said they miss the old house and neighbourhood. We reassure the kids that we will have play dates with our friends from the old house and attempt to stay connected.

One of the other things that I’ve found useful is getting into a routine quickly. My 5 year old is at school and he’s meeting new friends right away. My 3 and 1 year old are home with me and I make an effort to get out to play groups or new places so that we are excited to be in our new community and our new home.

I hope this helps!

Good luck with your move!

5 Minute Workouts For All Levels

5 Minute Workout

5 Minute Workout For All Levels

by Rianna Poskin

Weight Loss articles are now recognizing that success comes from 80% of good nutritional plans and 20% from exercise. Without a doubt exercise is important and should be done daily. Since this new research is pointing at not having to do as much I’ve put together a 5 Minute workout to complement your nutritional plan.

Start with this workout before you do anything else during the day. Set your alarm 5 minutes sooner and get this in so there are no excuses by the end of the day.

Want to add more exercise into the day? Awesome! At least you’ll know that if you don’t get to the gym or go for a run you’ve moved, sweat and circulated fresh blood to your entire body!

PLEASE NOTE: Always consult with your healthcare practitioner before starting any new workout plan. When you’ve got the green light pick your intensity and feel great!

5 Minute Beginner Workout:

5 Minute Intermediate Workout:

5 Minute Advanced Workout:

 

Commit to making simple lifestyle shifts that are realistic! Everyone has a spare 5 minutes, put them to good use!

Want Simple Nutritional Tips? Get my FREE Road Map to better health:

5 Best Acupressure Points Everyone Should Know

woman-getting-acupressure5 Best Acupressure Points Everyone Should Know

by Rianna Poskin

 

 

 

Before resorting to over the counter medication to help resolve common health problems, see if you can try an ancient technique; acupressure.

There are 5 acupressure points that everyone can benefit from. No need to know what the acupressure point does or how acupuncture works in general. Just keep it simple and know where the point is and what symptoms it can resolve!

How to do acupressure: massage the point with deep, downward pressure for 2-3 minutes until you feel a strong sensation. Sometimes you’ll be able to feel warmth as the point opens up energy along the energy channel (meridian) and on to the rest of the body. When you feel this warmth you’re doing it right!

1. LI 4 (Large intestine 4): Common pain point. This point has a direct connection with the head and the face therefore helping with headaches, sinus problems, and toothaches. This point is really powerful and should not be used during pregnancy as it can stimulate contractions. If you’re not pregnant but in pain use this point and see if you can calm the flare up before masking it with pain medications.

Uses:

  • Headaches
  • Constipation
  • Toothaches
  • Neck pain
  • Migraines
  • Sinus Infections
  • Red and swollen eyes
  • Pain around the body

Location: In the webbing between the thumb and the index finger

Side bar: There’s another depression on the inside of the hand called the snuffbox want to know why it’s called this?

No word of a lie it’s because it’s the perfect little holder to place powders and snuff them up your nose! (you can guess what kind of powders…don’t do drugs!)*

 

li4-migraine(1)

 

2. PC 6 (Pericardium 6): Common calming point. This point is particularly good to help calm an anxious person. 

Uses:

  • Nauseousness, seasickness, motion sickness
  • Opens and relaxes the chest: asthma, angina, palpitations
  • Sleep disorders
  • Nervousness
  • Stress
  • Poor Memory
  • Carpal Tunnel Syndrome 

Location: Inside of the wrist in between the two tendons just up from the wrist

PC6diagram

 

3. Taiyang: Common headache and stress relief point.

Uses: 

  • One sided headaches or migraines
  • Toothache
  • Facial Paralysis
  • Dizziness
  • Sinus problems

(Combine this point with LI4 to help with pain issues)

Location: in the crease just below and away from the eyebrows

taiyang

 

4. LV3 (Liver 3): Common pain and stress relief point

Uses:

  • Headaches, dizziness, canker sores.
  • Eye issues – blurred vision, red, swollen, painful eyes.
  • Menstrual issues- dysmennorrhea, amenorrhea, PMS, breast tenderness.
  • Genital issues – pain/swelling, hernia, impotence, seminal emission.
  • Digestive issues- nausea, vomiting, constipation, diarrhea 
  • Calming point – anger, irritability, insomnia, anxiety.

Location: In the webbing between the big toe and second toe between the two tendons

LV3

 

5. GB 20 (Gallbladder 20): Common point for cold, flu and cough

Uses:

  • Fever/chills, stiff neck
  • Paralysis, twitching, tremors, numbness, dizziness, vertigo
  • All issues of the head, brain (seizures, memory, mental/neurological disorders)
  • Face, throat and sense organ help (eyes, ears, nose, tongue).
  • Headache, especially at the back of the head
  • Eye issues
  • Issues of the neck, shoulders and/or upper back – pain, weakness, stiffness.
  • Hypertension

Location: At the back of the head just below the skull bone on either side of the spine

GB-203-300x225

 

Try these points combined to make a “treatment protocol” the next time you’re feeling run down, stressed out or in pain!

The more you use pain medication the less your body works to heal itself. Give your body just a little nudge in the right direction and it will respond by healing itself!

Feel better soon!

Don’t feel like doing acupressure? Let this do the work while you relax! (affiliate)

 

Resources:

www.yinyanghouse.com

 

 

 

5 Ways Yoga Hip Openers Help With Emotions

hips don't lie 5 Ways Yoga Hip Openers Help With Emotions

by Rianna Poskin

 

1. Opening the hip joint can help overcome stress: our body will resort to moving into a fetal position when under attack to protect our vital organs. Our big muscles in the hips will initiate this defense position. Our psoas muscle is connected to our diaphragm which changes our breath when under attack. The firing of each of these muscle groups creates a contraction/tightening action which adds stress to our system. Through the practice of opening the hip musculature the diaphragm is able to relax and move freely while the organs become well nourished with better blood flow to them.

2. Opening the hips releases tension stored in our hips due to our repetitive lifestyle which affects our mental status: sitting, walking, and running are all activities that don’t challenge the hip joints to open up the way they’re designed to. Over using specific muscle groups in these linear positions creates imbalances in the muscles surrounding the hips. The muscles that are constantly being innervated will get stronger and the others will remain the same or get weaker. By opening the hips through yoga poses it helps to stretch muscles that are tight and challenge rotating muscle groups to get stronger through stabilizing and maintaining the poses. Any movement that stretches muscle groups will allow for more blood flow to penetrate areas that could otherwise be blocked thus releasing both physical and emotional tension.

3. Opening the hips can unpack emotional storage: The hips are not only the body’s physical stabilizers but also our place of emotional storage.  “Our junk drawer” (Sara Novak) that stores emotions when we don’t know where else to put them. Sadness, anxiety, depression, anger and frustration can build up and get tucked away in our hip joints. If left to reside for too long the emotional build up will start to affect other areas of the body creating a negative shift in our health. Feeling like you need to cry after doing a few hip opening poses means a release has taken place and the emotion can surface.

4. Opening the hips helps Prana or Qi (our life force energy) to move smoothly through the body. Tight musculature blocks the energy creating undernourishment in vital areas of the body. Energy travels through the body in many ways. Meridians (energy channels) create a pathway for energy to move and nourish other parts of the body. Although these pathways cannot be seen they exist to create a circuit to connect the entire body by bringing nourishment to areas that are depleted and move waste from areas of excess. If the pathways become blocked the energy cannot get to where it needs to. Blockages then affect the corresponding areas at the end of the pathway. These areas all have emotional connections and if left unattended will further develop deepening the existence of emotional imbalances.

5. Opening the hips helps our nerves: Neurological signals need to pass through the hips which becomes difficult when tight musculature impedes these messages by narrowing the space they travel within. Sensations of pain or aches, pins and needles can be associated with neurological impedance. Nerves need to pass messages along to the rest of the body but if they get blocked the messages can’t get through. By opening up the hips we can create more space for nerves. The signals can get carried along helping to create balance in both mind and in body.

Start with these hip openers:

Triangle pose

photo 1

Low lunge

photo 4

Then progress to:

Lizard pose

photo 3

Ankle to Knee pose

photo 5

Butterfly pose

photo 2

Start by releasing your hips and realize how you’ll be releasing mental blockages as well!

 

 

 

references:

http://www.ekhartyoga.com/blog/yoga-hip-openers

http://naturallysavvy.com/care/what-are-your-tight-hips-telling-you

One Simple Step To Decrease Stress

peaceOne Simple Step to Decrease Stress

by Rianna Poskin

Have you ever had a time where you looked at a picture, heard a song, or had a flash back memory that made you shiver? There was something about the memory that made you trigger an emotion that caused discomfort. Often these emotions are suppressed because they’re uncomfortable. There is a way to deal with these negative emotions and manage them.

When an emotion comes up that is uncomfortable try and pause for a second and really focus on what’s going on. What was it that you looked at, that you heard, or that you remember to feel this negativity.

Next write it down:

emotion

 

1. When the Emotion comes up make note of what it is: fear, panic, sadness, distress, anxiety…

2. Find out what triggered this emotion. Was it something someone said, smelled like, something you looked at, a song that was playing…. make note of the connection.

3. Take a second to understand what the emotion is telling you and if it was from a past memory or something going on now. Write down everything about it. This memory could have already been resolved, or it could have been ignored and pushed away.

4. Take the time to consciously acknowledge the situation. If the situation has not been dealt with yet make a plan to deal with it. If the emotion has been dealt with then reassure yourself over and over again that this is in the past and no longer needs to be addressed.

5. Move forward.

When we live in the past we live in regret.

When we live in the future we live with anxiety.

When we live in the present we live with peace!

Our emotions hold many clues to our health. In order to feel the good stuff we must take care of the bad stuff.

Dealing with one emotion at a time will eventually lead us to a place of greatness!

like facebook

Image from:http://megaemoji.com/news/most-popular-text-signs-and-symbols/input-type-peace-signs-%E2%98%AE-%E2%9C%8C 

 

7 Yoga Poses to Boost Fertility

yoga7 Yoga Poses to Boost Fertility

by Rianna Poskin

Exercise is a crucial part in making sure we stay healthy and strong. When trying to conceive (TTC) it becomes a challenge to know what exercises are safe and which ones could be causing more harm then good. Here’s a quick run down of 7 amazing yoga poses that are not only safe when TTC but can also help your fertility efforts!

Yoga is a practice that can connect the mind and the body. Always aim to stay present and focus on an intention. A beautiful image to have in mind when doing fertility yoga is a healthy and happy baby!

1. Cobbler’s pose: This pose opens up the pelvic region. It allows for fresh blood and nutrients to circulate through the lower abdomen. This pose can be done lying back to help with pain during menstruation.

Hold pose for 45 seconds to 2 minutes

cobblers

2. Legs up the wall pose: The blood from the legs and the feet become redirected to the pelvic region. Toxins are removed from the lymphatic system. This can calm the central nervous system and help your endocrine system. *NOTE* Do not do this pose when menstruation

Hold pose for 5-10 min

legs up tree

 

3. Cobra Pose: Brings energy and blood flow to the ovaries, uterus and pelvic area. It can help regulate your hormones.

Hold pose for 30 seconds and repeat 3-4 times

cobra pose

4. Supported Bridge Pose: Brings blood and nutrients to the uterus and ovaries. This pose can help if you have thyroid problems. Use with caution during menstruation.

Hold pose for 30 seconds to start and gradually increase as you get stronger. Gently come down out of the pose and then slowly lift back up.

photo

5. Head to knee forward bend (single leg bent): relaxing pose to loosen the back and hamstring muscles.

Hold pose for 30 seconds – 2 minutes. (You should be bent over your straight leg with your head over your knee…I didn’t show this one bent over!)

bent forward pose

6. Seated Head to knee forward bend (straight leg): stimulates the ovaries and uterus. Helps to relieve stress and depression.

Hold pose for 30 seconds – 2 minutes

seated straight leg

7. Corpse Pose: helps to create a mind body connection. Calms the body down, gives you a moment to set your intentions and focus on your fertility goals.

Hold pose and relax for 5-10 minutes

corpse pose

 

 

References:

http://www.blossomclinic.net/2014/09/13/enhance-fertility-5-yoga-poses-practices/

http://www.zoombaby.co.uk/5-yoga-poses-for-increasing-fertility-naturally/

http://www.momjunction.com/articles/yoga-asanas-that-boost-fertility_003039/

Alternate Nostril Breathing

Decrease stress and lower Cortisol with Alternate Nostril Breathing:

  1. ›Block the right nostril with the right thumb
  2. ›Inhale through the left side
  3. ›Block the left nostril with the right ring finger
  4. ›Exhale through right side
  5. ›Breathe comfortably
  6. ›Repeat 5-10 times

Alternate Nostril Breathing (source)

  • Balances the left and right brain hemispheres and thus balances and calms the nervous system…
  • Works on the pituitary gland to regulate the whole hormonal system
  • It can be very helpful for those suffering from PMS and menopause
  • Clears the mind and improves concentration and memory
  • Is a very calming technique and can help to reduce feelings of stress and anxiety while at the same time increasing vitality
  • Prepares for meditation – bringing the mind quite quickly into theta brain wave – deeply settled mind
  • Helps you breath properly and sleep at night
Stress Warning Signs and Symptoms
Cognitive Symptoms Emotional Symptoms
  • Memory problems
  • Inability to concentrate
  • Poor judgment
  • Seeing only the negative
  • Anxious or racing thoughts
  • Constant worrying
  • Moodiness
  • Irritability or short temper
  • Agitation, inability to relax
  • Feeling overwhelmed
  • Sense of loneliness and isolation
  • Depression or general unhappiness
Physical Symptoms Behavioral Symptoms
  • Aches and pains
  • Diarrhea or constipation
  • Nausea, dizziness
  • Chest pain, rapid heartbeat
  • Loss of sex drive
  • Frequent colds
  • Eating more or less
  • Sleeping too much or too little
  • Isolating yourself from others
  • Procrastinating or neglecting responsibilities
  • Using alcohol, cigarettes, or drugs to relax
  • Nervous habits (e.g. nail biting, pacing)

(Source)

Try this technique to help alleviate these symptoms!

Get Those Kids Moving!

Keep those kids moving!

Hi Everyone! I was just at my local drop in playgroup with my boys. There’s a really great event coming up May 20th, 2014 that we’re going to participate in called YMCA Kids challenge. This challenge is to get together across the province participating in movement!

Our local “Y” will have activities for the kids to do all together on this specific event day. It’ll be great exercise, community involvement and a way to fundraise for all of the hard work the YMCA does year round.

The YMCA has an AMAZING program called “The Early Years” across Ontario. This program is government funded. Preschool aged kids can go to any activity they want, accompanied by an adult, for free! I go all of the time. Since I’m a stay at home mom my kids don’t socialize as they would in other preschool programs. By attending these Early Year programs my kids socialize, have fun and learn. The people running the programs are educated in Early Education. They are so great with the kids.

The baby’s can go to Mom and Baby yoga, music programs, Stroller fit classes, and more. The older preschoolers can do arts and crafts, story time, music programs, gym activities, and more. Every day of the week has something going on. If the vibe is good in my house that particular day we head down to the center and hang out for a few hours. Sometimes when the vibe is not so good these programs are a life safer in getting us out of the house and changing the energy!

The really great part is that if you have to leave for any reason there’s no monetary loss if something comes up! Sometimes we force our kids to participate when they’re just not into it. This program lets them feel out a whole range of activities to open our children up to new experiences.

Not only are these programs great for the kids, but for the parents as well. I never felt truly connected when I moved to my new town until I had kids. My kids forced me to get out of my comfort zone and meet all kinds of new people. The feeling of walking into an environment full of familiar faces is so inviting! I feel good socializing with other parents as well as my kids. I’ve made life-changing relationships through these programs and I am really grateful to have found them.

Look into this in your community. The program across Ontario is the “Early Years”. You might have something similar! As a new parent experiencing all aspects of parenthood I really recommend getting out, talking with other parents, and learning from Child Educators. It’ll make the transition into this new stage of your life really enjoyable!

Sincerely,

Back to Basics Blogger

Rianna Poskin

How To Work Out With Your Kids

HOW TO WORKOUT WITH YOUR KIDS!

There are only so many hours in the day. I often got weighed down trying to fit in as much as possible in a day. Some days are better than others and I’ve learned to role with it. I am getting better at keeping my days simple and fun!

My hardest adjustment when I became a parent was not having as much personal time anymore. I was constantly my own roadblock because I felt like things could be done the same as they were pre-babies. This caught up on me quickly and I realized life was not the same anymore! I realized that if I wanted to be able to do a lot of the same daily activities as before having my kids, my kids would now be incorporated.

I kept on hearing people say that when their babies were sleeping they’d do dishes, clean the house and do laundry. That seemed like a decent way to keep everything in order. But that didn’t work out for me for very long. I really didn’t want to be doing those tasks on my few moments of quiet time. So I changed things up! My kids are young so they think helping me is fun…that will probably soon change…but in the mean time I can clean and do laundry with my kids and I feel they’ll be better for it.

That brings me to fitting in my workouts.

I wanted uninterrupted “me” time and would wait until the kids were asleep before going for a run or working out. But there were some brutal nights, well weeks, well months, ok close to 2 years of sleeplessness! By the end of the day I was done, spent, exhausted. Again something would have to change. We were hoping the sleep business would change but while it wasn’t I had to workout during the day other wise it just wasn’t going to happen.

When I first started working out with my kids I would get frustrated because I would often be interrupted. I was expecting too much from my kids and it just wasn’t always working. I quickly came to the realization that they weren’t the problem, I was! I had to change the way I thought about my expectations. More movement was better than none, so whatever I could get in was what I was going to have to accept.

As a parent, you know the good, the bad and the really ugly times of the day! If you are looking to get anything accomplished like cleaning, laundry, being on the phone, going to the bathroom (HA!), grocery shopping, etc. then you know you have to pick and choose your times wisely, unless you’re ok having meltdowns in the middle of the grocery store…I am not! It is completely useless to try and start anything productive when you’re kids are close to those magical meltdown times. So the first thing you have to do is figure out when you’re kids are happiest and will be motivated to join you in your exercise routine.

My kids are best in the morning, so I aim to workout with them then. I wear workout gear every morning with the hope that I’ll get a good sweat on.

Things to bring if you’re going outside: toys to keep your kids busy, snacks, a workout plan (exercises/routine that is predetermined) and a really positive attitude.

Your kids might actually join you for the entire workout; you never know when they’re going to surprise you!

If they’re not into doing what you’re doing that particular day don’t worry about it. It’s still good to have your kids see you exercising and making time for something that is important to you. Incorporate them where you can but don’t stop moving.

Activities that your kids can do with you:

  • Running Races
  • Game of Tag
  • Sports, ie. Soccer
  • Piggyback rides (which can lead to lunges, squats, sumo squats and calf raises with your child on your back!) If you’re just starting out, be careful, you don’t want to get light headed and hurt yourself and/or your child.
  • Bring a ball and get creative: have your child throw the ball for you to sprint out and bring it back, with multiple kids you can have a relay race where the ball is the baton.
  • Figure out what your child is into and make it fun for them. If your kids like cars, pretend to be on a racetrack and you are racing to win the big tournament. If your kids are into gymnastics, practice what they’ve learned in their classes: somersaults, kart wheels, walking on beams. It’s not always about you…I know that’s hard to swallow! They, our children, are people to and will respond much better if we peak their interest!

Your kids will model your behaviour so try and be the best example that you can be. No matter if you’re just getting back into an exercise routine or you’re in great shape, do your best and feel good about what you’re able to fit in.

Tomorrow will bring another day so if it didn’t work out today, keep trying, you’ll get better at this and your kids will to!

For more information stay in touch and we’ll work on this together!

Check out my video: http://youtu.be/idNVwpKsyo8

Sincerely,

Back to Basics Blogger,

Rianna Poskin