AGE APPROPRIATE EXERCISES

Exercise plays a crucial role in healthy living.  From toddlers to adults it improves health and wellbeing.  Its especially important for children to develop active lifestyles to improve their future and life expectancy.  Here are some fun, age appropriate activities to stay fit this winter and keep your kids active and happy!

 ↴ FAMILY FUN ↴

EXERCISE OF THE WEEK; Week 8

Here is another full body exercise to add to your routine.  This combines some previous exercises incorporating your arms.

Exercise of the week: 

FORWARD LUNGE WITH ARM DIVERS

Proper Form: Stand with your feet together and your arms raised at shoulder height (see photo 1).  Slowly lift one foot off the floor, stabilizing your body on the supporting leg. Avoid any sideways tilting or swaying in your upper body, keep your core tight (think belly button to spine). Hold this position momentarily before stepping forward.  
Lunge forward keeping your arms straight. Maintain a flat back and drive your extended arms toward the floor (in a pressing motion). Hands should reach somewhere below your knees. Firmly push off with your front leg, activating your quads and glutes (thigh and butt) to return to your upright starting position.

***TIP - As you lunge forward, focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone and prevent injury

Muscles Engaged: This exercise incorporates all your major muscle groups in your body, to make this a great full body exercise. The majority focus in on the abs, butt, hips, thighs and shins and shoulders.

SOUP TIME!

Hello winter!!! Nothing screams "snowy day" like a pot of soup for dinner.  On the flip side, there is nothing quite as bad as a snowy trip to the grocery store for soup ingredients.  

This handout is all you need to create the perfect soup, all while avoiding that snowy grocery store trip. (see handout below, or click HERE )

CREATE a soup was designed to help normal people, make normal healthy soups, with food they already have at home.  Simply follow the instructions. Choose a food from each category and CREATE you own, healthy soup for dinner tonight!!!

OR give my famous protein packed Chili recipe a try, CLICK HERE for a recipe that will blow your mind!!!

EXERCISE OF THE WEEK / Week 7

 This week our focus will be on our core.  Core work trains the muscles in your pelvis, lower back, hips and abdomen to work in harmony.  This leads to better balance and stability, whether in a specific sport or in daily life.  Core exercise is also a great tool in loosing weight and building muscle mass.

Our exercise of focus this week is: 

Reverse Crunch. 

Proper Form: Begin this exercise on your back.  You may choose to lie on a mat or blanket for additional comfort.  Extend your arms out to your sides and raise your legs 90 degrees, (see pic 1).

Breath out and slowly raise your hips off the mat, rolling your spin, thinking knee toward head, (keeping the 90 degree knee shape). 

Slowly and controlled, lower your hips slowly back to the floor, rolling through your spine again to prevent stress on your back.

Perform this exercise for desired reps, rest and repeat until our 10 min daily goal is achieved. 

***TIP-breathing in core work is important, it helps engage your core for increased results.  Exhale as your hips lift off the floor, you want your exhale to be on your working position.

Muscles Worked: This exercise targets all areas of your core.

EXERCISE OF THE WEEK: Week 6

Here's an exercise that will get your heart pumping.  Set an attainable goal and start the clock.  Remember, were striving for only 10 min a day!  Do your reps, rest and repeat for the full 10 minutes.  You'll see your stamina increase throughout the week.  

This weeks exercise: Squat jumps.

Proper Form: Start in a standing position with your feet hip-width apart, arms by your sides, pull shoulders down and back (without arching your lower back).

Begin shifting your hips backwards. Continue to lower yourself until your feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. With ONLY a very brief pause, explode upwards through your lower body (pushing and extending your ankles, knees and hips simultaneously). As you jump into the air, keep your feet level with each other and parallel with the floor.

***TIPS- Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels. Always push your hips backwards and drop them downwards to absorb the impacting forces.

Repeat until you’ve achieved your desired repetitions.

Muscles Impacted: Glutes (butt), hips, calves, legs and thighs.

HAPPY MUSCLE TONING!! :)

CITRUS IS A MUST

Citrus is in season, and a wonderful way to add fruit to your day.  Citrus fruits such as; oranges, grapefruit, mandarines and tangerines, are excellent sources of immune-boosting vitamin C; which is why you should be reaching for these fruits this cold and flu season.  

Citrus fruits also contain fiber, which keeps us full and helps decreases hunger, and increase weight-loss.

Citrus foods also have a relatively low glycemic-index.  Which means it won't spike your blood sugar, rather it releases slowly in your blood stream, offering steady energy rather than a sugar spike and crash later.

With a wide array of health benefits, citrus fruit is a must this sick season, AND on sale at both our local grocery stores this week! Give this "citrusy" recipe a try at your next family mealtime.

https://whatscooking.fns.usda.gov/recipes/myplate-cnpp/citrus-chicken

WEEKLY EXERCISE: Week 5

The exercise of the week this week, is unique from past weeks.  This exercise focuses on your core and lower back, but impacts your whole body.

Floor Y-T-I Raises

Exercise Form: This is a 3 exercise combination move, you’ll simply perform 8-12 repetitions of each exercise, one after the other without resting. (So do 8-12 reps of the “Y raise”, immediately followed by 8-12 “T raises”, followed immediately by 8-12 reps of the “I raise”.

Y Raise: Lie facedown on the floor with your arms resting on the floor, completely straight and at a 30 degree angle to your body, so they form a “Y”. Your palms should be facing each other, so that the thumb side of your hand points up. (image below)

T Raise: Perform this, like the Y raise, only move your arms so that they’re out to your sides - perpendicular to your body with the thumb side of your hand pointing up, raise them as high as you comfortably can.

I Raise: This time move your arms so that your body forms a straight line from your feet to your fingertips.  Your palms should be facing each other, with the thumb side of your hand pointing up. Raise your arms as high as your comfortably can

Muscles Impacted: Your entire body is engaged during these workouts, primarily your lower and upper back, shoulders, triceps, and your core.  Making this a great muscle toning exercise, no equipment necessary!