Fun ways to keep kids in shape!

 

Obesity in kids has nearly doubled in the last ten years, to almost 16 percent. To stem this growing epidemic we've got to get our kids to become more active. I came across this article recently and I really like it, so I am going to share it with you!! They have listed some things that kids will enjoy doing that actually keep them in shape, and as usual, always go the extra mile!!!

Dots This is a great way to create fun in your basement, driveway, and patio or in a hallway or even in your bedroom if you have space. They’re called agility dots. You can create your own foot patterns. This is good for motor skill development in children. The set includes 6 six-inch multi-colored dots. They’re made out of flexible rubber to provide traction while you use them. You set them up in a configuration to perform hops and jumps. Put the dots in a zig zag line and hop from one to the other on both feet and then back, hopping on one foot. Then change to the other foot. It’s also good for balance, speed, agility and getting the heart rate up. A parent can use a stopwatch for one minute and see if the child can stay on the dots for that length of time. Kids can challenge their parents to see if they can go for one minute hopping from dot to dot. Price is $29.95 a set. You can buy it at power-systems.com or call (800) 321-6975.
Sidewalk Chalk In any house with kids you'll probably find a pack of sidewalk chalk. For the most part it's used for drawing pictures on the driveway or seeing how cool you can write your name. Here’s another use for the chalk. Holding a piece of chalk in one hand, bend down and mark where your heel is on the ground. Next, still holding the chalk, do a standing broad jump and leap forward as far as you can go. Then bend down and mark where your heel is now to see how far you jumped. If you want, you can use a tape measure and chart your progress -- otherwise you can just look at your mark from the last time and try to jump farther. Do 5-8 jumps each time you do it. Chalk is available in your local drugstore or at Toys-R-Us.
Obstacle Course First, the hurdle: start by jumping over the hurdle with both feet or goes over it like an actual hurdle. Then hop on one foot through two rings. Then on two feet, jump through two more rings and hop into the last ring on one foot. Next, cones: they are spread far apart with two on one side and three on the other. Run to one on the side, touch it and run to the other side and touch it. Then back to the first side and so on. Then jump the hurdle again to the finish line. You can also change the course. It comes with sample courses.
The "backyard obstacle course" is made by Wham-O and is $14.99 at target stores. It comes with an inflatable ball, a stopwatch, a Frisbee, hurdles, 5 rings, cones, and start and finish lines.
Twister Moves This game is for ages 8 and up and you can have 1 to 4 players. You twist, dance and move to the music. You put your feet on the yellow footprints, put on the CD that comes with it, and the object is to keep in the groove and follow the moves, doing what the DJ says to do. This is a fun way to move around on a rainy day with friends or with mom. Kids like this game because it's fun, you have to listen, and you have to use coordination and flexibility. It’s made by Milton Bradley and costs $24.99. You can get it at target or toy stores.

Exercise: "Move it or lose it!"

 “If you don’t move it, you’ll lose it!” Wise words my great grandma has always told me. Coming from a ninety-five year old woman who is still mobile and still keeps an exercise routine, it sounds legit to me.  Exercise can not only enhance your life, but it can save it as well. Exercise releases chemicals into your brain that make you happier and gives you more energy, which ultimately makes you more of an asset in our very busy world. It’s also the primary antidote of depression.  There are many well-documented benefits from just keeping an exercise routine. Some more significant than others, but enough to prove the exercise is actually crucial to your health.  Regular exercise has the ability reduce the risk of disease and promote quality of life and well-being.

Despite what most may believe exercise plays a key role in your health. Exercise keeps your blood pumping and flowing which supports good blood pressure and a healthy heart. An exercise such as cycling or swimming can actually unclog arteries, which is the leading cause of both a heart attack and stroke. With just thirty minutes of exercise a day you can help maintain your health, by keeping your muscles strong and vigorous. Keeping your muscles strong and blood flowing allows your body to work the way it was intended. Which is why exercise also has a high success rate of helping people avoid common chronic illnesses altogether.

Forming exercise as a habit can keep you from chronic illness and medication dependency. Medication usually only camouflages the symptoms and deceives its existence. Exercise can actually prevent illness and in some cases ease or even cure it naturally. My family and I incorporate a few yoga positions in our nightly routine that has completely got rid of my heartburn; we are now involving our children with this exercise. Exercise also is extremely convenient. You can partake in physical activity anytime anywhere, while sitting, standing, and even laying down. It also can be free, you can exercise in your own home or even while sitting at your desk at work. Try taking the stairs instead of the elevator, and parking your car furthest from the grocery store to give yourself an extended walk. However you decide to exercise, one thing is for sure, the outcome is nourishing and the satisfaction you feel with yourself and your body is exceptional. Exercise is infinite and makes you feel great.

It’s been consistent that exercise promotes good health, happy people and is budget friendly. Not only does exercise keep illness down, it also keeps insurance rates down, which all employers can appreciate. Well all like happy employers. Research shows that when there are area’s in company budgets that can be extended, usually the employee’s benefit, such as promotions and raises. In addition it can lead to cheaper insurance which also puts more money in your pocket, and once again, makes happier people. Exercise has numerous benefits, all in which help accomplish a happier, healthier and longer life span.

In conclusion, the benefits of exercise clearly outweigh any other option. Let’s restate the facts: you can lower your risk for chronic illness, the cost of medications and insurance, while looking and feeling good just by exercising regularly. You can also cure some illness by picking up a routine, just like my family did.  The bottom line is exercise, does indeed play a key role in your health. It also can play a key role in your pocket. Now it’s your turn to act, I encourage you to maintain an exercise routine and limit your medication intake. Strive for that extra walk and taking the stairs, dare yourself to go for a jog or enjoy a bike ride.  After all you are the only one in charge of your body, it’s the only one you have, don’t let it down!

Yoga because "My tummy hurts!"

So we are officially into week 2 of my educational journey, this week I am working on an essay on exercise. I've decided to focus on Exercise vs. Medicine. As I'm writing and going over my outline, I realize I've been slipping on my beliefs! My son has some gastrointestinal issues, he always complains his "tummy hurts" and throws up A LOT! I try to "coat" his tummy with milk, yogurt, and even ice cream, but I also immediately setup an appointment with the gastrologist. Well, this entire time I should have been doing yoga poses with him!!! Yoga is a system of exercises practiced as part of this discipline to promote control of the body and mind. I happen to know and do some specific poses for myself, that would help my two year old son with his tummy aches! So last night I setup the living room and had my kids (aged 1 &2) do yoga with me! Now, this isn't the first time we have done yoga, we do it often, but its the first time we have done yoga for a health reason. They loved it! This morning as he was getting ready for school I saw him doing some of the poses he learned last night, I couldn't help but to smile and join him!!

Hopefully this is the start to less tummy aches, I encourage you to not only practice natural health in yourself but imply it in your household as well!

Now a couple useful yoga poses for indigestion and heartburn!

Warrior II

Warrior II is a great yoga position to help with heartburn because it not only stretches muscles in the chest and therefore helps to alleviate some of the symptoms associated with the condition, but also allows the participant to take deep breaths, which can also be important in the treatment of heartburn. To perform this yoga position, start by standing tall with both feet flat on the floor. Slowly step your left foot back approximately two feet behind your body, and angle your foot so that it is pointing to the wall at a 45 degree angle. Drop your right knee until your right thigh is parallel to the ground. Now carefully rotate your torso that that your shoulders are over your knees. Finally, raise your arms to shoulder height, extending them out from your body. Hold this pose for as least thirty seconds before switching to the other side.

Side Airplane

Side Airplane is another great pose for alleviating heartburn due to its similar properties as Warrior II. To perform Side Airplane, start by rolling your body so that you are resting on your right side. Rest your right elbow on the ground and put your head in your right hand. Alight your body so your left leg is comfortably resting on top of the right. Take a few deeps breaths while in the position. As you exhale your next breath, carefully lift your body off the ground, so that you are resting on your right shoulder and feet. Your body should be in a straight line from your feet up to your shoulders. Finally, carefully extend your left arm, reaching it up to the sky. Hold this pose for at least thirty seconds before switching to the other side.

Corpse

Finally, corpse is a great pose to end any workout, especially if you suffer from heartburn. Start by lying flat on your back. Relax your legs and feet, allowing them to fall to the sides. Rest your arms by your sides, and let the palms of your hands face up. Close your eyes. Take deep breaths from your abdomen, and try to relax your body as much as possible. Once you feel relaxed, let your feet fall from side to side. Do this for around two to three minutes. Finally, make a fist and slowly begin circling your wrists first in one direction, and then the opposite. Do this for a few minutes as well.

Goodbye 2012

Okay, So I'm back now! My winter classes have started. We are back in action!! First of all, let me just say GOODBYE 2012! Words literally can not express how last year dramatically changed my life. So we won't even go there! But I am very excited for this year! I, not only want to get myself back into shape, but help you, my readers as well! For now I will give you a few snacking tips, and quick tummy workouts, but stay tuned for deets on everything!!!

So lets talk toned tummys!!!
Lots of people think that you need lots of time and the perfect place to workout. Luckily for us, thats not true!! You can tone your abs while walking, sitting, and even standing! Here are four easy tricks to get that tummy looking yummy!

Crunches First Thing in the Morning

Toning your stomach doesn’t have to take hours of sweat in the gym. One way to give your abdominals a workout is to do a quick set of sit ups when you wake up in the morning. Make it the first thing you do before hitting the shower. On the floor in your bedroom or other part of your home, do a set of crunches. As you get used to this routine every morning, challenge yourself by increasing the number of crunches and doing twists to work out the muscles on the sides of your torso.

Achieve a Toned Stomach While Walking and Working

Another activity that can be considered a form of multitasking is to be conscious of your abdominal muscles when you’re walking and sitting. When walking to your car in the morning or to your office from the parking lot, tighten your abdominals while walking with a perfectly straight spine. You can also do this as you’re sitting in your chair at work. You might find that when you get in the habit of doing this, you will often do it naturally without thinking about it. Just be sure to breathe naturally as you pull in your stomach muscles.

Sit Your Way to a Toned Stomach

Anytime you find that you have an extra moment during the day--while sitting at home watching television or at your office when no one is looking--you can exercise your abdominals. Sit with an upright spine and your feet on the floor. Make sure the chair is stable. Then tighten your stomach as you lift your feet off the ground. You can do this with bent legs or straight legs.

Another exercise that will work your abdominals while sitting in a chair is to place your hands behind your head and twist from side to side. Reach your elbow to the opposite leg as you lift it off the ground. Be sure to keep your spine as straight as possible during this exercise.

A Standing Abdominal Exercise

Dancers often have very toned stomach muscles because many of the balancing exercises they do require core muscle strength. One dance exercise you can do quickly throughout your day is to stand with your feet together and then lift one leg off of the floor. Try to keep your back straight and your abdominals engaged. As you extend your leg, you will find that your stomach muscles will feel this exercise. Repeat this activity while balancing on the opposite leg.

Here are 30 healthy snacks with less than 200 calories.

Craving salty?

• 5 olives (any kind) (45 calories)
• 1 small Martin's pretzel (50 calories)
• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
• 1/4 cup hummus, 3 carrot sticks (80 calories)
• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
• One 1-oz package tuna jerky (90 calories)
• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
• 15 Eden's Nori Maki Crackers rice crackers (110 calories)
• 1 cup unshelled edamame (120 calories)
• 50 Eden's Vegetable Chips (130 calories)
• One 1-oz package of Planters NUT-trition almonds (130 calories)
• 1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)
• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
• 1 Subway Turkey Breast Wrap (190 calories)

Craving sweet?

• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• 1 packet O'Coco's Mocha cookies (90 calories)
• 1 Jelly Belly 100-calorie pack (100 calories)
• One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
• One 100-calorie Balance Bar (100 calories)
• 1 Starbucks Mocha Frappuccino bar (120 calories)
• 1 package Back to Nature Honey Graham Sticks (120 calories)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
• 2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
• 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
• 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
• Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
• 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
• 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)

Keep in mind that eating healthy and exercise DOES NOT have to be horrible!! There are things to do and eat for everyone! Think of something you enjoy doing or eating, email or comment it to me and i'll give you an idea or two! ;)

This is my journey...

I recently discovered that a size 6, yes SIX, is the new PLUS SIZE model; and for some reason I just can't get my mind off of it. Well I am on a mission, uh oh world watch out! I want to show the world that you DO NOT have to be super skinny to look good!

I will be sharing my journey to get fit, I will post pictures, tips, and exercises, along with all of my success stories! I will make a promise to you all, when I get fit, I will not be a size ZERO, I will have curves and I will simply be FIT LIKE A LADY!

Please email me @ FitLikeALady@gmail.com if you would like to participate in this journey. Please note you will need to provide progress photos with brief descriptions.