How Fit is Your Family?

Whether you have kids of your own, nieces or nephews, or even grand kids I think we can all agree we have our hands full with things we need them to learn.  We teach them generosity, manners, how to be a good friend, respect, and the list goes on.  Somewhere in there we are doing a poor job of teaching health, nutrition, and wellness.  I know this because as these children mature into young adults they are among the heaviest and highest paying health care populations in the world.   I think it's about time to bring self care and family wellness to the front of the line with regards to the important characteristics we need to teach.  It is no longer ok that kids can't name a green vegetable or that some think fruit snacks are in the "fruit group".  FYI...There is no food group for fruit snacks! 

As I really push hard to lose weight, train for a race, and grow my business I realize the importance of teaching young children wellness concepts.  Just think, if every American taught their kids to eat 3 veggies/day and 2 fruits/day and lean animal protein everyday we might just save our kids the headache of high health care costs in the future.  Toss in some exercise and fresh air and you've got yourself a pretty healthy nation ready to keep passing it on down the line. 

The new addition to my business is called Fit 2b Kids.  The idea is to teach young children (3-5yrs)wellness concepts that will last a lifetime.  Do your kids a favor and consider making the 3 things below your goals for the summer.

1. Your 3-5 year old should be able to name 6-8 vegetables.  (start with the ones on their plate..who cares if they dont' like them...)

2. Pick a day and take on 1 new "family" activity each week.  (bike ride Sundays, Frisbee Saturdays, Soccer Fridays etc.)

3.  Fresh, Fresh Fresh & Fresh!  Fresh cooked meals (no more boxed foods).  Fresh fruit always out in plain sight and reach for little hands.  Fresh meal ideas (buy a new summer cookbook).  Fresh fruit and veggies at every meal. 

If your interested in exercising while your child attends a fun active class contact me to find out about Fit 2b Kids.  Classes start in May as our Fit 2b Moms classes move outdoors!  Really, it's win win.  Moms exercises on her own or with her stroller aged child while her older child has a great time learning how to make health and wellness a habit!

http://www.fit2bmoms.net/

Time Crunched? Go Intense....Less time!

Someone asked me this question yesterday and I thought it deserved a more detailed answer.  It's also something I'm sure many of you have pondered.  "Is it just as good to exercise everyday for 10-20 mins vs. 30 mins 3-4 days a week?"  Seems like a logical question. Mathematically it all comes out to the same amount of time but is it the same quality?  Research is ongoing on this subject.  If you want my opinion as a personal trainer, and busy mom you can rack out a pretty great workout in less than 30 mins.  However, (you knew there would be a however) it needs to be very intense and constant for that 10-20 mins.  That being said if your someone who is typically sedentary and you have over 30 lbs to lose your going to see improvements to your body with either form of exercise.  So if getting started seems less daunting with daily 10 min workouts with greater intensity...go for it.  My suggestion, be sure to have a few different weight variations available. 

For beginners: 5lb and an 8lb
Intermediate: 8lb and 10lb
Advanced: 10lb and 15lb

*exercise ands and tubing are awesome and cheap ways to vary your weight.  I love the Muscle Bar!  It's a weighted bar that you can attach a resistance band to.  Go to www.musclebar.com and type in Momsinmotion upon purchase for a discount. 

So if your having a busy week and just need to get in a few quick workouts check out the one below. 

Overall, if you want to see long term gains and increased weight loss, endurance, or speed...go for the longer duration more frequent brand of workout. 

10 Min Intense Workout:
(have a wall timer or something you can see count down the time.  Start the timer at 15 min (march/jog in place for 5 mins before starting timer)
*The idea is to rest when you need to.  For example: if you need to rest 30 sec. into the squat jump rest and come back.  If the minute has already passed you move on to the next exercise.

1 min squat jumps (squat down jump up)
Push-ups (1 min)
Bicep curls with squats  squat down curl, stand up curl....(1 min)
Run in place with hand weights (lighter side based on above level) (1 min)
Chest press from floor in bridge position (use heavier end weights)  (1 min)
REPEAT series 5 times (no rest between unless your body needs it. 

Have fun and if you need clarification on these exercises email me. 
Be sure you've been cleared by your doctor to exercise with this intensity.