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.

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:

• Trick them—but don’t 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.

• 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!

• 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.

• 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.

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  – Good 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 🙂

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.

 

 

 

 

What exercise did you and your children get up to this weekend?

Was you active? I don’t know about you but I love the crisp autumn mornings – they are perfect for long walks and spotting wildlife! We went for a long walk on Sunday and saw two deer in the field amoung the frost – I wish I had my camera!

There are loads of activities you can do inside with your children too, especially if they feel the cold! Why not replicate movements we use in the gym such as squats by placing things on the floor and getting them to pick things up or shoulder presses by lifting toys in the air 20 times. You could also get some bean bags and see who can sit on the floor and then stand up while balancing the bag on their head? Yes you’ll drop them but isn’t that half the fun???

Children’s Fitness Trainer – doing her own fitness things!

I learn a lot writing for Health and Fitness Magazine, especially when it comes to how to use your workout time effectively!

At the moment I am on a strict Paleo diet – where you literally eat like a caveman e.g. If you couldn’t get it back in the caveman days then you don’t eat it. So lots of green veg, nuts and fresh lean meat so to be honest I haven’t got the energy to go and do some crazy long and hard run at the moment. So instead of sitting down and wishing my energy levels would rise I went to my local park and did some running drills.

I basically found a football pitch and did one minute of skips, running backwards, side running, high knees and leg kicks mixed in with two minutes of sprinting up one end of the pitch and then recovering to the other end. I got a really good workout, all without being too far away from my house.

Next week I plan to do hill sprints. I would have finished the 14-day strict paleo by then so should well and truly have my energy back.

The thing is you really need to listen to your body when exercising. I knew I couldn’t afford to go all out today so I didn’t BUT the key is I didn’t skip my workout. I tailored it to my needs and did what I could.

Exercise is definitely a way of life and this is what I want to get across to your children – exercise is fun and a necessity – especially if they grow up to have office jobs. It really does help to get moving before or after work to counter-balance all that sitting down, the yummy office lunches and off course it helps concentration levels too!

Children’s Fitness, Children’s Food

To stop children getting too hungry, and lacking in energy, which can result in MOOD swings and LACK OF CONCENTRATION, we need to be feeding them every two to three hours. Adults also need this – it will help to get the metabolism going and help you deal with stress etc.  However, it’s not always easy to think of snack ideas to have between main meals. Here are a few ideas to get you started:

* Apple and a handful of unsalted nuts

* Low fat yogurt pot

* Cashews and raisins

* Mixed seeds and dried cranberries

* Raw fruit bar (read labels carefully for added ingredients)

* Cucumber and carrot slices with humus

* Mashed avocado on wheat free rye bread

* Rye bread with almond butter

* Yoghurt, blueberries and crushed almonds

* Roasted veggies and humus

* lean ham and melon slices

Cup of vegetable soup

* 2 x Hard boiled eggs

* Avocado and Prawns

Your snacks are the ideal opportunity to get in as many good nutrients as possible rather than simply be hungry between meals (that’s no fun!!!).  If you still feel hungry after snacks you may be dehydrated, so  have a glass of water to fill that gap. Coconut water is also another yummy option!