After-School Olympic Games

The Olympics are just around the corner, so why not get your children into the spirit of things, while getting them fit and healthy?

Give this game a go and get your friends and family involved – it’s so much fun ūüôā

Materials

  • Each child brings a prize, wrapped up (used or new), which is then put in a big bag upon arrival.
  • Big container of lemonade or water

Directions

  1. Make a list of all the events you can remember from the Olympic games. Include other events that might be special to your neighborhood like grass rolling, acorn picking, leaf catching, or creek walking.
  2. Make sure the events are safe and appropriate for the ages of children involved. Here are some things you might include: running races, swimming races, softball throw, long jump, Frisbee throw, tennis tournament, basketball toss, etc.
  3. If you don’t have room in your yard, meet at a park that might have a swimming pool, basketball court, or other extras.
  4. The winner of each event picks a prize from the gift bag.

Enjoy!

Children’s fitness Academy: Children‚Äôs fitness and weight a concern for teachers

Wow – news just in reports that¬†87% of early years professionals are concerned that under- fives are not getting enough physical activity.¬†¬†And 84% of respondents believe that more children are becoming overweight,¬†¬†¬†highlighting concerns that many of the toddlers in their care are becoming ‘couch potatoes’. ¬†Not good!

I’ve said it many a-times, so sorry for harping on but it’s sooooooooo important for¬†children to raise their heartbeats to ‘faster than normal’ for a minimum of 60 minutes a day. This will ¬†prevent fat storage,¬†¬†which can lead to later life health problems resulting from obesity including diabetes and cancer.¬†¬†¬†Making physical activity enjoyable from a young age encourages children that it’s fun to be fit and helps them to meet these guidelines naturally and it’s easy too! Keep reading my blog for some fun tips!

Childrens Fitness Academy: Cardio for kids

As adults we wonder which cardio exercise is better for us. We want to burn off as much fat as possible!

Scientists discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises, your body will burn a lot of fat. These exercises can include running or swimming. But have you tried to get your kid to go running or swimming for the sake of exercise? You were probably met with moans and groans, which is why you need to make it FUN!!!

Kids need cardio, just like adults. The question is how to get them to indulge in cardio exercise, whether it is high or low intensity. Here are a few simple suggestions:

‚ÄĘ Trick them‚ÄĒbut don‚Äôt lie to them. Encourage them to join you on a fun outdoor walk and take a camera or a picnic. Host a swimming party at the local pool and have the children compete to see who can swim the most laps in the least amount of time. These exercises are great for kids.

‚ÄĘ Make it fun for them. A mini trampoline can be used by anyone. This is great for the rainy days when your kids are full of energy they just have to expend. This piece of equipment is endorsed by NASA and can be enjoyed while watching television!

‚ÄĘ Let them be like mum and dad. If you have gym equipment in your home, allow your children to create their own gym. Using adult equipment may injure little bones and joints.

‚ÄĘ Get up a sports team. Not all kids are in organized sports. Get up a neighborhood football league or tennis team. Team sports will provide great cardio exercise!

Cardio exercise will juice up your metabolism even after you have completed your workout. What this means, is that your body will continue to burn body fat hours after you have stopped. And the more cardio you do, the more energy you and your kids will have.

Tips for kids’ healthy eating

Serving children healthy food is often VERY hard work! I don’t know about you but I feel I am constantly surrounded my sweets and crisps, which is not good for my sweet tooth!

To get your children eating healthily and to make your lives a little easier, I have out some tips together.  Yum! 

* LET children join in the planning of meals. Agree on a menu for the week and stick with it.

* Serve one meal for all the family. This will help to stop picky eating, although you need to be prepared for rebellion for a while.

* Make a sticker chart so kids can enjoy reaching healthy-eating goals, like eating five servings of fruit and veg for the day.

* If children turn their noses up at new foods, keep trying. It can take over ten attempts for some to accept a new vegetable.

* Canned fruits still count towards your five a day. Peaches, mangoes and tangerines in fruit juice are great added to jellies, yogurts and smoothies.

* Some children find the taste of broccoli, sprouts, cauliflower and watercress too bitter. Try others like squash, peas or sweet potato instead.

Children’s Fitness; a quick four minute workout

If you want to get your children moving but only have a few minutes before they lose attention, then this is the perfect solution. It only takes 4 minutes and is extremely fun!

Take it in turns to do it; you time them and visa versa!

Try this simple fat busting tabata routine – short and effective and it works the whole body!! Tabata is a fast and effective fat burning interval session, that takes 4 minutes in total!!

Run on spot for 1 min to warm the muscles up followed by 10 squat and reaches.

Then-

For the first 2 mins – skip double footed for 20 secs rest for 10 seconds – (in 2 minutes this will be repeated 4 times)

For the following 2 mins skip with an alternate foot action, jumping the rope like a horse for 20 secs, rest for 10 seconds (this will be repeated 4 times)

 

Jog 60 seconds on the spot to cool the muscles down.

 

ENJOY! 

Children’s Fitness Academy; Kids Ideal Christmas – the must have toys for Xmas

I’m sorry that this post doesn’t have much to do with Children’s Fitness but with Xmas just six weeks away I thought I would give you a list of the most popular toys to buy! Yes I could say – your kids need a ball, a skipping rope and a bike to keep them active – yes they do but hopefully most of them will have these already – right?!

So here goes Рhere is what you need to be buying them, curtesy from  the Toy Retailers Association (TRA), who carried out this research! Have fun shopping and remember to squeeze those glutes with every step as you trawl the shopping centre!

HAPPY SHOPPING! 

 

Girls Top 10 Toys for Christmas

Toy Manufacturer RRP

Barbie Puppy Water Park Mattel £24.99Disney Tangled Sing and Glow Rapunzel Mattel £29.99
Flufflings Vivid £18.99
FurReal Cookie Hasbro £74.99
Lalaloopsy Silly Hair Doll MGA £29.99
Milky the Bunny Flair £59.99
Monster High Lagoona’s Hydration Station Mattel ¬£39.99
My First baby Annabel РTime to Sleep Zapf £29.99Sylvanian Families РBerry Grove School Flair £49.99
Zoobles Mama & Zoobling Nursery Playset Spinmaster £24.99
Boys Top 10 Toys for Christmas
Toy Manufacturer RRP
Bakugan Dragonoid Collossus ‚ĄĘ Spinmaster ¬£39.99
Ben 10 Ultimate Alien РUltimate Ultimatrix Bandai £19.99
Cars 2 Fully Secret Spy Attack Finn McMissile Mattel £30.99
Doctor Who Personalise your own Sonic Screwdriver Set Character £19.99Hot Wheels Wall Tracks Mattel £29.99
Nerf N-Strike Barricade RV-10 Blaster Hasbro £17.99
Nerf Vortex Nitron Blaster Hasbro £44.99
Star Wars Ultimate Force Tech Lightsaber Assortment Hasbro £39.99
Toy Story Turbo Glow Buzz Lightyear Mattel £41.99
Transformers Ultimate Optimus Prime Hasbro £69.99

Pre-School Top 10 Toys for Christmas
Toy Manufacturer RRP
Dance Star Mickey Mattel £69.99Elefun Busy Ball Popper Hasbro £29.99
Fireman Sam Pontypandy РMulti Rescue Set Character £29.99
Imaginext Batcave Mattel £49.99
Kidizoom Twist Vtech £49.99
Lets Rock Elmo Hasbro £69.99
Octonauts Octopod Playset Mattel £34.99
Peppa’s World of Playsets Character ¬£29.99
Thomas & Friends РFollow Me Thomas Mattel £44.99Toot-Toot Drivers Garage Vtech £39.99
Games Top 10 Toys for Christmas
Toy Manufacturer RRP
Angry Birds Mattel £19.99Bop-It! XT Hasbro £27.99
Connect 4 Launchers Hasbro £14.99
Dino Bite Drumond Park £19.99
Doggie Doo John Adams £22.99
Game Of Life: Adventures Edition Hasbro £21.99
Million Pound drop Drumond Park £24.99
Monopoly Electronic Banking Hasbro £26.99
Play-Doh Smashed Potatoes Hasbro £21.99
Where’s Moshi? Game Vivid ¬£9.99

Creative Top 10 Toys for ChristmasToy Manufacturer RRP
Badge It! Bandai £19.99Bizu Style Studio Spinmaster £22.99
Charmies Magic Beader Flair £19.99
Crayola Story Studio РDisney Princess Vivid £15.99Fab Effex Variety Pack Spinmaster £19.99
Gelarti Designer Studio Flair £19.99
Harumika Bridal Bandai £39.99
Hello Kitty Cool Cardz Flair £19.99
Moon Sand Bake Shop Spinmaster £22.99
Play-Doh Twirl ‚Äėn‚Äô Top Pizza Playset Hasbro ¬£17.99
Construction Top 10 Toys for Christmas
Toy Manufacturer RRP
City Harbour Lego £69.99
City Police Boat Lego £28.99
City Police Station Lego £71.99
Doctor Who Dalek factory Set Character £29.99
Geomag 66pc Colour set Flair ¬£19.99Halo EVA’s Last Stand Mega Brands ¬£19.99
Ninjago Fire Temple Lego £91.99
Real Construction Deluxe Workshop Jakks Pacific £29.99
Star Wars Millennium Falcon Lego £129.99
Top Agents Super Racer Playmobil £19.99

Cool & Hot Top 10 Toys for ChristmasToy Manufacturer RRP
Air Hogs Vectron Wave Spinmaster £24.99
Fijit Friends Mattel £54.99
GX Buggy Tomy £39.99
Hexbug Habitat Set Innovation First £26.99
InnoTab: The Learning App Tablet Vtech £79.99
LeapPad Explorer Leapfrog £79.99
Moshling Treehouse Vivid £18.99
Scalextric Velodrome Cycling Set Hornby £69.99
Spy Net Video Watch Jakks Pacific £49.99
Talking Moshi Monster Vivid £14.99

Kids fitness academy; Want your kids to eat well….how’s how you can do it!

  1. Lead by example ‚Äď eat vegetables in front of your children and encourage them to follow your lead. My parents always did this and we have only just recently discovered that all my family aren’t fans of butter beans including my parents ‚Äď but they used to eat them to encourage myself and my brother and sister to eat a mixture of vegetables.
  2. Find a role model – find out who your children are inspired by and refer to those heroes as being big fruit and vegetable eaters. For me I always remember the Green Giant and Popeye as eating Sweet corn and spinach and I wanted to grow up to be big and strong just like them
  3. Communicate with your child Рexplain why it’s important to eat your 5- a day to help them really understand how a balanced diet affects mood, body and performance. It’s not just vitamins and minerals that are important but it’s about looking after your whole body from the inside out. Vegetables are good cleansers and good fillers. They also help you control your energy levels which is good for the whole family to get the right highs and lows at the right time
  4. Encourage inquisitiveness ‚Äď inspire your children to try new types of vegetables. Vegetables come in many different shapes, sizes and colours now and are much more interesting that when I was a child. I remember that as a child my mother would take us around the supermarket and ask us to identify the vegetables to keep us interested. It was considered a game but it was really very clever. I was always fascinated with the purple vegetables
  5. Experiment with taste and texture Рfresh raw vegetables taste different to cooked vegetables. Just because they don’t like cooked vegetables doesn’t mean they won’t eat them raw
  6. Get children involved – you don’t have to start with cooking.¬† Why not¬† go back to the field and ‘pick your own’ to encourage them to cook and prepare the meals with you
  7. Be portion savvy ‚Äď present vegetables in bite sized portions.¬† By putting 10 small bite sized pieces of vegetable on a child‚Äôs plate it is less daunting than a heap which could put them off
  8. Remember you are the adult – encourage choice but at the end of the day you are in charge and need to make sure your children eat the right mix of foods. Use the tactics to encourage them to eat well and live a long healthy life

Childrens Fitness Acedemy; Your Spooky Halloween Workout

Happy Halloween! Follow these exercise moves to blow away those cobwebs and banish your demons…

Share this workout with your friends and classmates for a fun Halloween workout!

CREEPY CRAWLER  РGood for your arms, stomach and shoulders

Begin in a table top position with your stomach engaged. Walk your body forward about 20 steps then walk back again. Repeat three times.

 

SCARED BLACK CAT 

Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest.

Inhale, coming back to neutral “tabletop” position on your hands and knees.

 

My scrummy pumpkin and seed soup recipe below is also ideal for fuelling your kiddie and it’s full of antioxidants too!

Hope you enjoy!¬†I’ve had fun putting it together ūüôā

So here’s the pumpkin soup recipe;

 

Ingredients

 

4 tbsp olive oil
2 onions , finely chopped
1kg pumpkins or squash (try kabocha), peeled, deseeded and chopped into chunks
700ml vegetable stock or chicken stock
142ml pot double cream
4 slices wholemeal seeded bread
handful pumpkin seed from a packet

 

Method

1.Heat half the olive oil in a large saucepan, then gently cook the onions for 5 mins, until soft but not coloured. Add the pumpkin or squash to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.

2.Pour the stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft. Pour the cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.
3.While the soup is cooking, slice the crusts from the bread, then cut the bread into small croutons. Heat the remaining olive oil in a frying pan, then fry the bread until it starts to become crisp. Add the seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

 

 

 

 

Hey kids – how about some Trampolining fun?

Yesterday at Health & Fitness Magazine we did a fantastic photoshoot with an urbanrebounder Рalso known as a mini trampoline!

It made me think that this would be a fantastic piece of equipment to incorporate into my Fitness Classes on Sunday mornings at Coombe Bank School in Sevenoaks. (new 5-week term starts on 13th November at 10:30)

Not only is it such great fun but according to a study by NASA, hopping on a mini-trampoline, also known as an urban rebounder, is 68% more oxygen efficient than other forms of exercise, which means that you can exercise quite vigorously on a trampoline without feeling out of breath, but still gain the same benefits you would from jogging on pavement.

The unstable surface of the bed also forces the body to engage those deep core muscles in your abs and lower back, while the increase in G-Force and pressure created by the bouncing almost triples your bodyweight when jumping, so your body has no other option, other than to respond to this  and get stronger and fitter.

I tend to rebound every Wednesday morning before work. I stick on some of favourite music and bounce away for 30-40 minutes.¬†It’s such fun that¬†I forget I’m exercising and it sets me up so well for the day. I’m in such a good mood all day and had a good workout to boot! I LOVE IT!

I am currently talking to the manager at rebound-uk.com to see if we can get somerebounders on loan and to see if I can get myself on the next available course.

In the meantime jump around as much as you can Рask your children to be a kangaroo for an hour and bounce everywhere Рits great exercise and will instantly put a smile on their faces. Now off you hop!!!

How your children can maintain their energy levels throughout the day….

Kids are funny. They have loads of energy but just when you think they can’t go any more they crash and burn – the thing is you want them to have a consistent surge of energy not a rollercoaster of energy and slumps. To make this work you need to;

1. Always eat breakfast. Include a slow burning starchy food like oats or rye bread, and a source of protein such as yogurt or eggs.

2. Plan a mid-morning snack, such as 2 oatcakes with 2 tsp of hummus or nut butter or some fruit.

3. Don’t leave lunch too late; before 2pm is a good idea. Never leave more than 4 hours between meals or snacks to keep your energy levels up. This is easy when they are at school but remember this at weekends!

4. Include a wholegrain starchy food in their lunch such as wholegrain bread, brown rice, quinoa or couscous. These foods are high in B vitamins, needed to make energy.

5. Eat more foods containing magnesium, also needed to make energy. Magnesium is found in wholegrains (see above), nuts, seeds, beans, lentils and green leafy vegetables such as broccoli.

6. Plan a after school snack to prevent the common 4pm energy slump. A piece of fruit with  8-10 nuts is ideal. Or try a raw food bar, such as a Nak’d bar or 9 Bar.

7. Only have foods high in sugar, eg cakes, biscuits, chocolate, pastries, as an occasional treat. sugar gives a short term energy boost but may be damaging in excess (to your waistline too!).

9. Take regular exercise like my fitness classes!

10. Drink around 1.5 to 2 litres of water, about 6-8 glasses spread throughout the day. Being dehydrated may contribute to fatigue.