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.


What has your Kid’s Fitness Trainer, Lucy Miller been up to?

Running 13.2 miles that’s what!

I applied for the Royal Parks Half Marathon ( back in May – you know one of those things you think sounds like a wicked idea at the time!

It was actually good fun – I did Run To The Beat just two weeks before so I knew my legs could handle it. The problem is I went out far too fast and blew up at mile 9! My legs just didn’t want to go any further. I didn’t give it though. I just walked 50 steps, and ran to the next mile mark, telling myself that every mile I could have a 5–step breather.

That’s the thing with exercise – everyone session and every race is different, you just have to listen to your body and go with it. Sometimes you just can’t push as you hard as you would like to.

I finished three minutes slower than Run To The Beat but felt I gave it everything. My next goal is to beat that 1 hour 40, in another half marathon every next year – goals are so important in life because they keep you focused and motivated.

Now its time for a hot bath and a chill on the sofa – my work today is done!

I can’t wait to see what talents your children have. As I said everyone person is different, which is why I love working with children and helping them make the most of themselves and give them confidence to run their first race, get on the stage for their school dance or be an important team member in that team game. Exercise is fun and should be a way of life. The fitter and healthier you are, the more you can take part in races like I have today. Its so great to sit down on a Sunday afternoon and feel that I have achevived something and had fun doing it! If you want something in life – there is never a good enough reason not to go and get it!

Happy Sunday!

Time for a rest!