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.

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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?

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 (http://royalparkshalf.com/) 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!

So why should you encourage your child to be active?

Easy! Here are a few reasons for you:

  • Exercise causes the brain to release chemicals called endorphins, which naturally make us feel happy and healthy.
  • Children with active lifestyles tend to excel in sports.
  • Physically active kids tend to be academically motivated, alert, and successful.
  • Healthy children have high self-esteem.