Ten Ways to Exercise With Your Child

This is an article I wrote for Beverly Hills Child Magazine in their September 2010 issue.

As parents, we can be full of excuses for why we aren’t getting enough exercise. One of those excuses, often enough, is our children. We say that we don’t have enough time to exercise because our children take up so much of our time. We complain that we don’t get enough time to spend with our children as it is so how are we supposed to give some of that time up in order to go to a gym?

But we aren’t the only ones for whom getting enough exercise is important. Obesity is becoming a growing epidemic in many first world countries, and it is up to us as parents, to make sure that our children don’t become one of those statistics.

So how do we give up the excuses and make sure that we, and our children, get enough exercise? Here are ten suggestions.

1. Take your child on a picnic at the park. Bring along healthy snacks. Picnics at the park are the perfect environment for playing, running and being active.

2. Take nature walks with your child. Children love to go for walks and try to spot different animals and birds along the way. It’s also a great way to spend some real quality time with your child while she talks to you.

3. Dance with your child. Turn on the radio or find a music channel on the television and let yourself be silly. It will get your child moving and also create a wonderful memory for your child in the process.

4. Plant a garden with your child. Digging in the soil, watering the plants, pulling weeds and pruning the plants is all physical activity that helps to raise the heart rate and makes a great way to exercise while helping the environment and, if growing your own fruit and vegetables, saving money too.

5. Play ball with your child. Something as simple as throwing a ball back and forth with your child is a great way to get him exercising without him even realizing that he is doing any.

6. Sign you and your child up to learn something new such as dance or karate. These clubs are great ways to exercise while learning a new skill and spending time with your child.

7. Have your child join a sports team such as soccer or baseball. Team sports are a great way for kids to get some exercise. Many team sports allow parents to volunteer as coaches, team moms or just to help out during practices, and going to your child’s games will show your child you support her. Don’t just sit and watch her play though. Follow your child up and down the field from the sidelines and cheer for her!

8. Walk your child to and from school each day. Walking your child to school each morning is a great way to spend some time with your child before the school and workday begins, and you will also get to hear about your child’s day while walking home. Not only that, but by not driving, you will be cutting down on pollution and creating less traffic congestion near the school.

9. Take your child swimming. Not everyone has a pool in their backyard, but there are many public places where you and your child can go swimming. If neither of you know how, then you can take lessons together. Swimming is a fun way to get some exercise that works out the whole body.

10. Just play. Kids love it when a parent is willing to run around and play games with them. Play a game of tag or “Duck, Duck, Goose.” There are so many children’s games that will get both of you active. Just get out there and PLAY!



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Ten Things Children Can Teach Us About Staying Active

1. You don't need music or a dance floor to dance.



2. Skirts are meant for twirling.



3. Climbing trees and building treehouses is a great form of exercise.



4. You don't need a car to go places, all you need is your own two legs.



5. If you need to get somewhere fast, ride a bike.



6. Running is not just for exercise; it's also for fun things like playing tag.



7. Any hill, no matter how small, is great for jumping off of.



8. Water was meant for splashing in.



9. There is never a suitable reason not to climb on the climbing frames at playgrounds.



10. Never give up your sense of playfulness.

Walk Your Daughter To Work Day

Today is Walk Your Daughter To Work Day. I can't help but wonder how many people will actually take part in this today. I thought it might be a good idea to help parents make the choice to walk their daughters to work with them today by listing some reasons why it is a good thing to take part in.

Walking is healthy for both you and your daughter. The effort of walking helps with circulation and benefits the heart.

Walking with your daughter is a great way to bond with her. It gives you extra time with your child and allows your child to talk with you. It's a great way to learn more about what your child likes, and, in my experience, children tend to open up and talk quite a lot when out walking with a parent.

Walking with your daughter is a great way to show your child, through your actions, that health and fitness are important to you. Children learn best through the examples that we show them.

Taking your daughter to work with you helps her get to know you better. It's a way for your child to learn a little bit more about what your day away from them is like.

Did you participate in Walk Your Daughter To Work Day?

Finding Time For Walking Despite A Busy Schedule

Walking is one of the easiest ways to exercise throughout
the day. Experts recommend taking 10,000 steps a day for optimal health benefits. You don't have to set aside a large chunk of time and go out for a long walk to get your walking fitness done. There are some easy ways to fit walking into a busy schedule.

Park at the far end of the parking lot when going to work or shopping. You can even park a block away. The few minutes that it will take you to walk that little bit further will increase the amount of steps you take for the day without eating into a large bite of your time.

Use the stairs. If a building you work in or a store you visit has a choice between stairs or elevator, take the stairs. You'll get a quick boost to your heart rate and help get more of your daily steps completed.

Take short ten-minute walks. Just go outside and walk around the block or walk around the building you are working in. Doing this a few times a day adds up to a lot of walking without interfering with your other daily activities.

Walk early in the morning or late in the evening. Setting aside time to walk before your day has begun or once your other activities have been completed means you can spend more time just walking and enjoying the sights around you.

Walk your children to school. Cars can be a hazard near schools anyway, so take the simple approach and walk your children to school. It will help with traffic congestion around the school and will benefit your children’s health as well as your own. If you live too far away, just drive part of the way to the school and walk the rest.

11 Things You Can Do To Help Yourself Lose Weight

1. Write everything down that you eat. It will help keep you mindful of what and how much you are actually eating. Be completely honest.

2. If you're counting calories, don't count the calories in most fruit and vegetables, so you can eat as much of them as you want. (I love, love, love strawberries.) It'll help you choose to eat more of these nutritious foods. Remember some fruits are better for weight loss than other fruits. (For example, while bananas are a healthy food to eat, they are not particularly helpful in weight loss, but strawberries are a great weight loss aid.)

3. Make sure you include some fat-free dairy in your diet. Studies have shown that including more non-fat dairy in your diet, such as the dairy found in non-fat yogurts, can aid in weight loss.

4. Limit your breads, pastas, rice and flour products, but when you do have bread or burrito shells, go for wholegrain ones as the extrta fiber in wholegrain breads, rices amd pastas will help with digestion.

5. Do have desserts, but get creative in cooking up healthy desserts, or buying low-cal versions of things you hate doing without. Telling yourself you can't have nay desserts will just make you start craving them more, but by allowing yourself the occasional treat, you avoid making desserts become too much of a temptation.

6. If you're buying low fat products, check the ingredients. Sometimes "low fat" just means "high sugar." Better yet, stick to naturally low in fat, high in protein foods.

7. Eating things like bacon, ham, beef, pork, chicken, turkey, lamb, etc is fine as long as you go with lean versions or extra lean versions. Lean meats are an excellent source of protein, and protein tends to keep you feeling full for longer than carbohydrate-laden foods.

8. As often as possible, cook your food from scratch. This way you know what's in your food. The more processed something is, the less healthy it probably is. Once you start cooking more, it can be fun to experiment with healthier cooking.

9. Don't obsess. There will be times when you eat something bad for you. Do not see yourself as a failure because of it and then go on to eat more junk. See those times as a momentary blip in your healthy eating plan and go right back to eating healthy. Don't let yourself feel out of control.

10. At meals, fill your plate 1/3 full with vegetables/fruit, then add your meat & whatever else to the space that's left. If you are really hungry and need seconds, that's okay, but do the same thing again (filling plate 1/3 with vegetables).

11. Get some exercise. Even if it's just a bit of walking, it will help your heart and aid in upping your metabolism.

The Courage To Dream

Empowerment

What does the word mean to you? I’m not asking about anything related to electricity or turning your washing machine on. In regards to you as a person, what does the word empowerment mean to you? Do you feel empowered? Or do you feel weak and helpless?

The reason I am asking this is because so many of my friends seem to be embracing the idea of being powerless about making changes in their lives. They have dreams, but they feel as though everything is against them achieving those dreams and that they have no say in whether or not they can make those dreams a reality.

I hear from them, over and over again, phrases such as, “I wish...”, “I can’t...”, and “If only...” I never hear positive phrases such as “I will...”, “I can...”, and “I am...” But in speaking in the negative tones that they speak in, they are, in fact, ignoring any power they have over their own situation. In not even considering the chance that they can do something to change things, they are making themselves helpless. But they don’t have to be helpless, and neither do you.

What is it you want from life? Is it to lose weight and get fit and healthy? Is it to write the next blockbuster novel? Are you unhappy in your current career and want to change it? Do you want to earn a better income or take a trip across the world? Nothing is out of your reach! What do you dream about doing? Tell yourself that you are going to do it! Wouldn’t it be great to empower yourself? Wouldn’t it be great to feel strong and capable and in control of where your life is heading? Wouldn’t it be great not just to have the courage to dream but to have the courage to grab for those dreams too? The only things that stand in the way of your dreams becoming a reality are the limits you place on yourself. And you can remove those limits with nothing more than a thought!

The first step is to have the courage to dream. Make a list of the things that you really want in life. What would you do if you knew you couldn’t fail? Write it down! Have you always wanted to take a vacation in Ireland or Hawaii? Have you always wanted to own your own house? Do you want to lose weight or build up muscle? Are you a banker but always dreamed of being a teacher? Write it down!

The second step is to believe that you are capable of achieving that dream. Sounds simple, right? The good news is that it really is that simple. Believe in yourself. Believe in your abilities. Tell yourself you are strong, capable and even fearless if the need arises. You can do this. You will do this. You will make your dreams come true. Get rid of that negative little voice in your head that whispers to you that you can’t do it, you’re not strong enough, it’s too hard and all of the other negative words. Just ignore it. You know, deep down, that you can achieve your dreams, so follow that deeper inner voice and believe in yourself.

The third and final step is to decide what steps you need to do to achieve your dreams and then take those steps. If you’re dreaming of becoming a novelist, then you need to start writing. You need to set aside time every day to write. Maybe you need to fine tune some of your writing skills so taking a class would help. If you’re dreaming of being a teacher, then you need to get the requisite training and degrees, even if it means taking classes after work while you continue your current job. If you dream of taking a trip to Europe, then you need to find out what it will cost you and start setting aside money from each paycheck. If you dream of owning your own house, then you need to clear your debts, clean up your credit history and save up the deposit. If you want to lose weight, then you need to find out what diet and exercise plan will work for you and you need to start doing it. Fit in exercise every day. Eat less junk and more healthy food. For whatever your dream is, you need to start working in the direction of making that dream a reality. Stop defeating yourself with negative thoughts and empower yourself, not just with positive thinking but with your actions.

You might be asking yourself why I care whether or not you reach for your dreams. I care because I used to feel powerless. I used to feel like all of my dreams were just out of my reach and that there was nothing I could do about it. I used to feel as though I wasn’t strong enough or good enough or capable enough to make my dreams a reality. But all along, I was deceiving myself into inaction. And I don't want anyone else to go through that, to live through feeling helpless when there is no need for them to feel that way.

When I finally started to take charge of my own inner voices, when I started to tell myself that I could achieve my dreams and when I started taking the steps that were necessary to get to my goals, I began to empower myself. And one of those dreams has already come true as a result. And now that I know that anything is possible, that I am capable of making my dreams come true, look out World!

Making Choices

If you’re struggling to lose weight or to maintain a healthy lifestyle, it’s important to think about your choices. Losing weight would be easy if making the right choices was easy. But too often, it’s easier to choose to eat what we want instead of what’s good for us and to choose to sit and watch tv instead of getting up and doing some exercise.

We make these little choices all the time, throughout the day, and though each choice made has a small impact, if we continually choose these things, they add up to having a big effect on our waistlines and health. Choosing the high-in-fat dessert once in a while won’t do any permanent damage to our health, but if we make these choices on a regular basis, the result can be harmful.

Sometimes, the easier choice doesn’t even feel like you’re making one. You just go on automatic and reach for something salty to munch when you’re bored. Or you get home from work, and tired from a busy day, plunk yourself down in front of the tv for a bit of relaxation.

But each thing you do in your life is a choice. You can choose to walk to the store instead of driving there. You can choose to take the stairs at work instead of the elevator. You can choose to grab an apple when you feel like munching something or to go for a run when you’re bored.

Think about the things you do and the choices you are making by doing them. Are those choices helping you make it to your goal or are they hurting your progress? How important is your goal to you? Is that slice of cake and the few moments of pleasure you get as you scarf it down more important to you than feeling healthy and fit or than getting to your goal weight?

Thinking about your choices, once you start to really do it, can lead to helping you in areas of your life other than just health, fitness and weight loss too. Do you really want to chat with friends on Facebook? Or would your time be better spent catching up on writing the novel you dreamed of writing or knitting the scarf you promised yourself you would knit? Does sitting in front of the tv or computer screen mean more to you than spending time playing with your kids?

It’s okay to choose to socialize on the computer, play video games and watch tv sometimes. It’s only when those choices start to take up more of your life and take away from other areas that you have to begin to make different choices. What are your goals? What is it you really want to achieve? If you know what your goals are, then the majority of the choices you make throughout your day should be ones that help you get closer to them.

10 Tips for Eating Healthy

1. Write everything down that you eat, keeping an ongoing total of your daily calories. Some days your calories will be a little higher than your maximum, and other days they will be lower, but try not to ever go below 1,200 calories.

2. If you're counting calories, don't count the calories in most fruit and vegetables, so you can eat as much of them as you want. (I love, love, love strawberries.)

3. Try and have 2-3 fat-free yogurts a day (not the layered kind), and at least one egg a day if not more.

4. Limit your breads and flour products, but when you do have bread or burrito shells, go for wholegrain ones. That also is true for pasta and rice.

5. Do have desserts, but get creative in cooking up healthy desserts, or buying low-cal versions of things you hate doing without.

6. If you're buying low fat products, check the ingredients. Sometimes "low fat" just means "high sugar."

7. Eating things like bacon, ham, beef, pork, chicken, turkey, lamb, etc is fine as long as you go with lean versions or extra lean versions.

8. As often as possible, cook your food from scratch. This way you know what's in your food. The more processed something is, the less healthy it probably is.

9. Don't obsess. There will be times when you eat something bad for you. Do not see yourself as a failure because of it and then go on to eat more junk. See those times as a momentary blip in your healthy eatng plan and go right back to eating healthy.

10. One of the best tips: Fill your plate 2/3 full with vegetables/fruit, then add your meat & whatever else to the space that's left. If you are really hungry and need seconds, that's okay, but do the same thing again (filling plate 2/3 with vegetables).