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???

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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!


Why you and your Children should step away from the TV and exercise instead!

Ok, we are all guilty of watching the x-factor on a Saturday night (can you believe it was on for 2 1/2 hours on Saturday??!!) but did you know that every hour we spend watching TV shortens our lifespan by 21.8 minutes!!! 

Researchers at the University of Queensland say that all that sitting down increases your risk of obesity, heart disease and diabetes – not good!

I’m not saying don’t watch TV because I know your kids would hate me but why don’t you make TV watching a bit more active by playing TV bingo?

Whatever the show, choose words that will prompt you to get up of the coach. Watching X-factor? Every time you hear ‘Fun’ or ‘sing’ or ‘rubbish’ get on your feet and do a jump.

Or why not do five sit ups every time someone looks at the floor after they have been told by Gary Barlow that they were rubbish?

Who said watching TV couldn’t be fun as well as active?

Meet the UK’s new childrens fitness trainer – Lucy Miller

So who is she?

Lucy Miller (that’s me :-)) is a ex national gymnast and currently The Fitness Editor at Health & Fitness Magazine.

 

She qualified as a level 3 NASM personal trainer three years ago and after transforming many clients into lean, mean fighting machines, she decided to dip into childrens fitness, where her passion really lies. So she enrolled in The Fitness Industry Education’s (http://www.fitnessindustryeducation.com/ChildrensFitnessCoursesforallages.aspx), level 2 Instructing Exercise & Physical Activity for Children course in July and the rest is history!

Since then she has been working with local schools, designing and co-ducting workouts to improve children’s fitness flexibility, strength, stamina, balance and co-ordination.

Her main aim is to increase their enjoyment of exercise because it makes such a big difference when it comes to other areas of their lives!

The fact is that regular effective exercise will improve concentration, enhance enjoyment of other hobbies and motivate children throughout their formative years – it’s so important!

Childrens Fitness Classes are coming!

My next set of Children’s Fitness Classes will be starting on 13th November at 10:30 at:

Combe Bank School
Combe Bank Drive
Sundridge
Sevenoaks
Kent
TN14 6AE

Come on guys. Let’s get kids fit and have fun doing it.

The classes last for one hour and will in-corporate skipping, team work, games, individual moves, balance and co-ordination skills, circuits and lots and lots of fun! Sign up now by emailing me at miller82uk@yahoo.co.uk. Spaces are running out – I can’t believe how many people have signed up already. whoop!

How to keep your children active this autumn….

The darker nights might be upon us but that’s no reason to stop moving!!

Why not have a dance party? Crank the music and get your kids to show you their stuff – you can join in too – there is nothing more fun than a good old boogie! Try it – you will walk away with a huge smile on you face, I promise!!