FITNESS FOR KIDS MADE SIMPLE

I was recently asked by a parent confused about what to do when it comes to getting their kids active. "What program should I enroll my son in?" or "How can I find time in our hectic schedule to take my daughter to another appointment?" Outside of you leading by example and getting off facebook, your child must understand the importance of fitness. They also must be convinced that it is enjoyable and not actually exercise. Very few children like to exercise unless it is made fun!

It's understandable that parents are overwhelmed by their busy lives and also that they are confused due to all the information on proper parenting being thrown at them. The promising notion underlying these questions is that most parents understand the importance of getting their kids fit. But where to start?
When parents come to me with these "barriers" to exercise, I always recommend a simple body weight program that can be completed at home. There is no need for equipment, machines, or a lot of space; basically there are no excuses. This home training program is great for any child up to 12 years old. Of course, you may have to adjust the intensity level based on your child's abilities. As kids get to 13 years and older, I usually recommend including some light weights, medicine ball and resistance bands.

7-Step Home Training Program for Kids after the jump...

1. Start with a light aerobic-type of exercise for 2-3 minutes. This can be walking or jogging on the spot or jumping jacks. This gets your heart pumping and warms up your joints and muscles.

2. Follow this with 2-3 minutes of light range of motion movements or active stretches. Try working from your head down to your toes. Side-side neck rolls, shoulder and arm circles in both directions, trunk twists in both directions, hip circles, leg side-side swings, standing toe touches. These types of movements allow kids to learn body awareness. This helps them learn new skills and develops balance and flexibility. With my younger ones, I always direct them to "reach to the left with your right hand," turn the right leg outward, etc. It's great to see how fast they progress from totally confused to actually feeling the stretch and doing the movement properly.

3. Push-ups from your knees or against a wall. Do as many as you can without stopping.

4. Body Squats: Feet shoulder-width apart, hands on your hips, lower your body as if you're sitting in a chair behind you. Repeat this for 1-2 minutes without bending your knees more than 90 degrees.

5. Stomach Crunches: Lying on your back with your knees bent, feet on the floor and hands on your thighs. Raise your shoulders off the ground until your hands slide up your leg and cover your knees. Return to starting position and continue for 1-2 minutes.

6. Wall Sit: Leaning against a wall with your feet shoulder-width apart, slowly lower your body to a sitting position. Make sure your feet are in line with your knees and not too close to the wall. Stay in this position for up to 2 minutes.

7. Shake your body out, get a sip of water and repeat #1-6 in order two more times.

1. This program will take anywhere from 15-25 minutes, depending on your child's fitness level. Try this program at least three days a week. Don't forget to change things up every couple of weeks to keep your kids interested. Switch the order of exercises often, have your kids train you by leading the exercises, and substitute exercises with whatever comes to mind. I have found that when the children lead and feel they are training you, it builds a level of confidence in them that is unmatched by anything else. My children really enjoy when they show me something they didnt think I knew.  The main point is that your kids are moving on a regular basis, getting stronger every day and developing a life-saving habit. Keep in mind that this is simply one piece of a child's daily activity routine as the Surgeon General's recommendation is 60 minutes a day, most days of the week.

WHATS YOUR FLAVOR! WATER MADE BETTER!

Despite the health benefits of water and the public awareness, people still love to drink juice and soda. Unfortunately, these beverages are usually empty calories filled with sugar that do little in the way of hydration — even diet soda can be harmful and damaging. I personally think that water tastes great, but sometimes I get bored with drinking it all the time. Instead of giving in to juice and soda cravings( I crave Mountain Dew from time to time), I've decided to start making my own flavored water at home. Not only does it taste great, it's extremely economical.
My advice is to keep a few flavors in your fridge at all times; that way you'll always have a bit of variety and never get bored. Because I only like a hint of flavor in my water, I don't add a ton of stuff. I recommend you find what works best for you and your taste buds!
Here's a few ideas on how you can make your own:

• Add fresh citrus juice to water. I especially love the combination of lime and orange.
• Add herbs to your water. I love putting a few sprigs of fresh mint in my H20 pitcher.
• Add freshly cut cucumbers. This small addition really gives water a clean and refreshing taste that is ever so subtle.
• Add fresh sliced ginger, and you've made yourself a cure for motion sickness.
• Add pickle juice to water and make your own electrolyte replacement drink. It might sound gross but it really works!( now you know what to do with that leftover pickle juice)
• For a hint of sweetness, crush up some berries or pomegranate seeds into your water. I love mixing strawberries and kiwi together.

These are options, but why pay so much for something that can easily be made at home? Making your own flavored water is easy, delicious, refreshing, all-natural – and impressive when you have your friends over.
The anoher great technique to use is similar to that of making a mojito.( dont ask how I know LOL) You need to start with a fresh herb, some crushed ice, and a whisk or other utensil that can crush the two together.

Mint Water:
½ cup of mint leaves
2 cups of crushed ice
8 cups cold, filtered water
Place the ice and mint in a pitcher and muddle(crush) together. (This process breaks down the mint leaves and releases their flavor.) Then add the water and let infuse in the fridge for at least an hour or ideally for four hours.

If you decide to add fruit, I’d recommend cutting it into pieces and placing it in the pitcher. But don’t muddle it as it will make the water cloudy and not visibly appealing.

Citrus Water
1 whole lemon (washed)
1 whole orange (washed)
1 whole lime (washed)
2 cups of crushed ice
8 cups cold water

Slice each piece of fruit into round wagon-wheels. Put slices in the pitcher with the ice and the water and stir. Let sit for at least four hours (longer is better) and serve with a couple of pieces of fruit in each glass.
For citrus mint water, simply mix the two recipes above.
Making flavored water at home will save you money, ensure there are no added ingredients in your beverage, and impress your friends and family, and it’s better for the environment because there are no wasteful plastic bottles to ship all over the country.( I have children so yes I care about the earth)
Give it a try and enjoy creating something simple and special.

GET AKB FIT