Children’s Fitness Academy; Yummy Mummy’s – here’s how to work your abs at home!

What a great standing abdominal exercise you can do at home with just a belt? Easy! what you need to do is place the belt loosely around your waist, now engage your deepest abdominal muscles by pulling your belly button in tight, hold this and now fasten your belt to your smaller waist, then as soon as you stop working your abdominals you will instantly know as your belt will feel tight, which will remind you to pull them straight back in!

A great time to do this is ironing, cooking or even drying your hair!

Children’s Fitness Academy; The best weight loss tip ever!

If you want your kids (or you) to stop cramming food into their mouths too fast then why not challenge them to eat with their non-dominant hand?!
Research shows that it can make you pay attention to what your doing and makes everything a bit slower. Try it-just be prepared for a bit of mess! 

 

Children’s Fitness Academy; Habits of Healthy Families. Lose fat, get fit!

Every wonder how families stay healthy, fit and thin? Well I have some answers for you! Notepads at the ready!!

Don’t go hungry – To stay at a healthy weight, you have to eat, not starve yourself. If you don’t fuel up regularly, you’ll become insatiably hungry, causing the hunger hormone, ghrelin, to spike. Keep healthy snacks around the house like almonds, chopped fruit and credites and don’t be surprised to see your kids nibbling on them throughout the day.

Make breakfast and lunch part of your day – Without a healthy go-to option for each, you’re far more likely to make bad spur-of-the-moment grabs. Starts the day with a bowl of oats with flaxseed oil, a few walnuts, and some raisins  for sweetness and make some soup for lunch. You can even ask your children to help you. You chop the ingredients up and then they whizz it up in the blender. Fun!! Serve with a wedge of crusty wholemeal bread!

Exercise 20 minutes a day—at home –  You don’t have to go somewhere to exercise, and making your way to the gym is just too time consuming! 20 minutes at home is simple; skip in your back garden, and alternate with crunches and push-ups; or do 20 minutes of a workout video; there are loads to choose from!

Be the food decider in your house – I know this can be tough for parents, but the big decisions about what to eat must be made by you at the supermarket; If you bring crisps and chocolate home, your kids (and you) will naturally want to eat them. Keep healthy snacks on hand (like nuts and pretzels) and fruit and veggies washed and chopped in your fridge. Kids will eat healthy snacks when they get hungry enough!

Children’s Fitness Academy; Ways To Get Fit With Your Kids In 2012

This year, make sure your New Year’s fitness resolution includes your kids. Doing so could make working out and losing weight a lot more fun!

Top get them and you in the swing of things, my advice is to engage them with fun things and even make exercise a little unusual to get them excited about working out.

For example, if you say, we’re going to take the kids out for a walk this evening, most kids are going to say, ‘Wait, we have to leave the playstation?” so you need to make the activity fun while making it something that is sports-oriented or game-oriented!

Children need at least 60 minutes a day of physical activity, including muscle-strengthening exercises. Here are some ideas to get you started:

1. See the lights. Around Christmas and Halloween, there are plenty of interesting light displays to see in your neighbourhood – go to the areas that can’t be seen from the road and surprise them.

2. Aim for two to three activities a week, tol help you reach your daily fitness goal of 30 minutes of moderate activity five times a week.

3. Walk to school. That burst of activity in the morning can change their day and boost their concentration levels!

4. Replace pizza and a movie night with family fitness night at least once a month.Have a match using the Wii, do a dance off using a Zumba DVD or play golf, by putting the ball in a teacup. Get the kids excited about it.

5. Check out the fitness attractions your city offers. How about Kid’s bootcamp classes like mine or a running group or rock-climbing?

6. Make a fitness wish list with the kids. Write down every physical activity they’d like to do, and let them choose a few every month.

7. Play like a kid. A half-hour of IT, British ball dog or Traffic Lights is good exercise for you and your children. Ask them to teach you a new game that they might play at school!

8. Take it outside.  Go to a park or nature preserve and climb muddy hills, climb over stilies or feed the horses carrots in the local field.

9. Make eating out or after-dinner treats a physical activity. Walk to the restaurant or shop from home

10. Join a running club or event like Park Run, or a netball or football group. They all offer opportunities for you and your kids to have fun getting fit. 

Children’s Fitness Academy; Let children play in the street to prevent them getting fat,

Over-protective parents must let their children play in the street to save them from obesity, Labour’s Diane Abbott recently the Standard (thisislondon.co.uk).

Ms Abbott, the shadow public health minister, said: “I think London kids are especially at risk because so many mums and dads are fearful about letting them play in the streets. I think parents need to be tougher on their kids’ diets to save them from ill-health. Carrying on with the chips and PlayStation 3 culture is not an option.”

NHS figures have revealed that more than one in five children in London are obese by the time they leave primary school. The problem is worse in the capital than in any other UK region.

Ms Abbott, MP for Hackney North and Stoke Newington, said Londoners needed a “revolution” in their approach to children’s lifestyles.

“Schools should be on the front line in the battle against obesity. Healthy school dinners and the teaching of domestic science are crucial tools in improving health.

“It is important that we develop an environment where people can make healthy choices – and that we understand the significance of issues like safe play areas for kids, physical activity and also of the advertising of junk food, sugary soft drinks and alcohol.

Childhood obesity costs the capital £7.1 million a year to treat, and the National Child Measurement Programme found that 21.9 per cent of London children were obese when they left primary school, compared with 19 per cent nationally and 16.5 per cent in the South Central region, which includes Oxfordshire and Hampshire.

Children raised in towns and cities were more likely to be overweight, suggesting that outdoor play and exercise could be a factor.

Scary figures eh?

I think we do have to be very careful of letting our kids run around in the streets. But if you have a big back garden why not encourage them to get outside and play. Playstations and computer games are really not as fun as old-fashioned games like IT or tag. Why not take advantage of parks too? Swinging and climbing and swinging all use far more muscles that pressing a remote control, which burns calories and helps fight this obesity crisis affecting us. Come on parents, its time we took charge of getting our children fighting fit and in the best shape for their future!

 

 

Get Your Children Moving With These Children’s Books

Happy to Be Girls – In this book, author, Sarah Davies celebrates that it’s cool for girls to be strong, adventurous, and athletic, whether they want to be girly or tom boyish. The energetic rhymes and delicate illustrations depict young girls unicycling, skateboarding, climbing trees, and inspires them to use their bodies to explore their world. Plus it has a sweet ending: “Loud girls, Proud girls, Stand out in the crowd girls. Being just themselves — Just girls!!”
Hop a Little, Jump a Little – This board book will inspire movement for the little ones in your lives. It shows girls and boys skipping, patting a knee, bending, stretching, and moving as they explore the world around them. I love that it ends with a yawn and a nap, showing tots how exercise can help them sleep.

Children’s Fitness Academy; A bit about me! Lucy Miller

I was recently asked to write this about my self for my work – so I thought I would share it with you guys 🙂

Lucy Miller has been Health and Fitness Magazines Fitness Editor for 18 months now, after spending three years doing a similar role at Men’s Fitness Magazine. Lucy has also worked on Cycling Weekly, Cycle Sport and MBR Magazine, where she started her career at IPC Media.

Lucy has been involved in sport and fitness from a young age. She started training to be a gymnast at eight years old and took three national titles during her career. After quitting the sport to focus on her exams, she then became a part time gymnastics coach and studied nutrition at Premier Training International, obtaining a certificate in Nutrition For Health and Fitness. Since then she has become a level 3 personal trainer with NASM and also has qualifications in circuit training, kettlebell training and Instructing Exercise & Physical Activity for Children. As well as writing for fitness enthusiasts, about the latest fitness news, trends, and training methods, she can be found in the gym in her spare time or running with her running club. Lucy has also commentated on fitness related subjects for The Independent, The Sunday Times and in-house business-to-business publications.

Children’s Fitness Academy; Let’s get motivated

This time of year we can often find it hard to get our fitness mojo back. It’s cold and often winter can make us simply want to hibernate! So here are some incentives and ideas that will make you and your kids want to jump up and put your trainers back on! Xmas may be just around the corner, but this time of year is as good as any to get started. 

 

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Get walking – one of the best exercises we can do is walk! Walking for me is the ultimate exercise because it engages nearly every muscle. Persuade your kids to walk to the shops, get off the bus a few stops early or walk to your friends and families house – by doing so you’ll burn off calories, increase your fitness, tone your legs, bum and tum all while enjoying the great outdoors.

 

Get Motivated With FaceBook – Everyone loves Facebook, so why not use it to your advantage and use it to create your own Fitness Challenge. This is a great way of getting you and your kids motivated and it’s totally free. Simply set up a group and set a weekly challenge for you and your kids and their friends – like walk to school four times a week. Once you have done your set challenge, let everyone know and ask them to record there’s too. The more in your group the more creative you can get. Why not set a challenge to walk from London to Paris? The total mileage is 218 Miles, so walk with your kids as many miles as you can each week and see how quickly as a group you can walk to Paris by accumulating your weekly walks. The miles will soon add up. You can plan your routes on nifty websites like www.walkingrouteplanner.co.uk or www.walkjogrun.net

 

 Make a Date; Give your kids that extra push to get you going and book a one-off personal training (with me? Email me at miller82uk@yahoo.co.uk) session? ask for a programme you can do at home together or in the park as well as a fitness test, then agree to book another session at the end of the month to re-do the results. This should give them enough motivation to do their weekly fitness sessions so they can be the teacher’s pet at the end of the month. You could also agree a wee shopping trip if their results improve or an extra hour on their playstation as a reward?!

 

Sign Up; Put your names down for a race or a challenge for a great cause. You can do Race for Life (raceforlife.cancerresearchuk.org) or just a local 5k like Park Run – a free weekly 5k in you local park. You could also give your child a fitness journal and ask them to write and draw about how they felt during each training session. They will soon pick up some great tips along the way, which they can share with their friends or use it for motivation when they need an extra push. Reading back at how good they felt when exercising could give them a little push when they have lost their way a little. 

 

Children’s Fitness Academy; Gifts for under £10

Christmas needn’t be about spending loads of money and sitting down watching christmas movies all day. It can be about fun, fitness games too – for all the family! 

Why not buy a fitness gift for under £10 – you will be suprised at how much fun you can have and how much better you feel about eating all those mince pies! 

Here’s some cool ideas for you; 

Nike basketball £9.99. shoot some hoops or make a team and see who can keep hold of the ball for the longest. 

Skipping rope £9.99 from Sweaty Betty – put on some music and each take a turn to skip to the whole song. You can also count who does the most jumps without getting their feet caught. 

Pedometer – wrap up warm and go for a walk after dinner – a pedometer will count exactly how many steps you take – compare with the rest of your family when you get home. 

Speedo goggles – ok so you may not go for a swim on xmas day – but how about on Boxing day? 

Londsdale boxing gloves – great fun! Pair up and get someone to hold the pads – punch for two minutes, then run on the spot for 1 minute. Repeat five times to work your arms and heart – lovely! 

Fitness DVD – there are loads to choose from! Get the family involved and see who can keep up for the whole duration. Grannie and Grandad too!! Image