20 Ways to Exercise with your Kids

Even though summer is over and the kids have gone back to school, there's still plenty of time to play outdoors. Maximize the time spent outdoors with your children by fitting in a workout, too. Involving your kids will not only be FUN for them and you, but it also sets a great example for your children on taking care of yourself and exercising. Involve your kids on your weight loss journey. Remember, anything is better than nothing!

1. Hopscotch
Go to the local elementary school or get some sidewalk chalk at the drugstore and make your own hopscotch. 

2. Elementary school playground

Monkey bars for hanging crunches or pull-ups, stairs for jump ups or jump and switches, climb the slide, park bench tricep dips, swing ab curls (like TRX) and bridge and curls, laying pole taps ( via TheBetterMom.com) 

3. Middle/High School track

Run around the track with your kids. You can alternate from running, to skipping, to running backwards, etc! If you have little ones, they can play in the middle of the track in the grass. 

4. Jumping Rope

Jumping rope is one of the best cardio workouts. It is cheap equipment that can scorch calories in minutes and can be used by the whole family. You and your kids can each have a jump rope, or your kids can each hold an end while you jump rope in the middle. 

5. Ride Bikes

Ride bikes to run your errands or just to burn some of the kids' energy while you get a workout in. 

6. Rollerblading

Rollerblading is another awesome form of cardio that is low impact and FUN. But, don't forget your safety gear!

7. Organize a game of kickball at the park with family or friends

8. Sprints in your neighborhood 

You can run sprints up and down the street. Your tinier kids can help you keep count of how many times you've sprinted. 

9. Running 

Your kids will think it's fun to bike or roller blade beside you + they're good entertainment!

10. Ring around the Rosie 

Sitting down and standing up using is great for your quads, glutes and abs. 

11. Jumping Jacks

12. Airplane

Playing airplane with your child makes for a great at-home leg press!

13. Relay Races

Crab walk (great for your abs!), two legged jump, wheelbarrow, frog jump etc. 

14. Marching in Place (high knees)

15. Swimming

Swim laps as a family, or you jump in the lap lane while your kids keep time and count of your laps while playing. 

16. Yoga

We all know kids love to imitate you. Get them their own yoga mat and have them sit down with you next time you put in the yoga DVD. 

17. Run the stairs

Run the stairs in your home. No stairs? Head the nearest high school or middle school stadium and run the bleacher stairs. There are stairs all over you city. Find your favorite (maybe even one with a view!) and make it a weekly field trip. 

18. Jump on the trampoline 

19. Play tennis
Go to the park and play tennis! Make it a point to run to every ball that you have to get, and let your kids be your "ball kids" for you. Or, run "suicides" using the lines on the tennis courts. 

20. Run the bases
See how many times you can run the bases in a certain period of time. Let the kids run with you or keep count of many times you've run them all.

Do you have any other great ways to exercise with your kids outdoors? Share them with us in the comments below! 

Back To School: Avoiding the Freshman 15

Pizza at 3 AM? Ramen noodles every night for dinner? All you can eat fro-yo at the dining hall? Yep, that's right: the Freshman diet. We have all heard warnings about the "Freshman 15." College students are away from their family dinner table for the first time with the ability to eat whatever they want, whenever they want. While the Freshman 15 may be somewhat of a myth (15 pounds is an average; most gain 3-7 pounds, but many gain more), first year college students do tend to pack on the pounds due to a host of reasons like late-night eating, alcohol use and abuse, all-you-can-eat buffets in dining halls and lack of exercise. Here are some tips to take with you back to school to help you avoid the Freshman 15 and stay healthy among the stresses, temptations and FUN that goes a long with being a college student. 

1. Stick to a Schedule

Eat breakfast (don't ever skip it!), lunch and dinner just as you would at home (normal times) and eat healthy snacks in between meal times. The challenge is really learning how to incorporate healthy eating and exercise into a schedule that is very demanding. 

2. Adopt a Healthy Food Attitude; Be Aware of Your Emotions 

As a college freshman, you experience new schedules, hard classes, and new social circles all of which can cause a lot of stress. Be aware of your stressors and avoid emotional eating when you are upset. Take a short walk outside for some fresh air, call home, or spend 30 minutes in the gym when you are emotionally worn out. Don't take it out in the dining-hall with pasta and ice cream...times two! 

3. Have Healthy Snacks Handy 

Freshman year schedules can be very demanding and are often very different from high school. Packing snacks in your back pack are ideal to keep you full and focused on your longest days in the classroom. Not only will you perform better in the classroom, you will avoid over-eating at lunchtime after a morning full of classes (which will cause fatigue for your afternoon classes) but your waistline (and metabolism!) will thank you, too. 

Source

4. Navigate the Dining Hall With Care

Most food services on college campuses are all-you-can-eat buffets that are often open all day long. This makes it easy to load up on unhealthy foods throughout the day. In the dining hall, take your time to observe your options. Don't jump in line immediately without weighing your options. And, you don't always have to go for the salad bar first either. There may be better options down the line like grilled chicken, vegetables and whole wheat pasta. Don't be afraid to ask the service workers "how is that prepared?" or "can I get this without butter?" They're likely more than happy to fulfill your request. Be aware of your portion sizes and avoid going back for seconds. 

Source

5. Don't Skip Meals 

Don't skip meals during the day just to prepare for drinking/eating later. This is called "drunkorexia" and it is a growing problem on college campuses across the nation. Restricting food calories during the day will make alcohol effect you more quickly that night. When alcohol has a rapid affect, it drops your blood sugar and triggers the need to eat and alcohol also lowers your inhibitions. You can end up eating as many calories, if not more, than you would have if you ate throughout the day and still had a drink at night. Eat during the day if you are planning to drink, so you don’t drink too much or eat too much.

6. Educate Yourself

If you want to learn more about nutrition, most campuses have nutrition counselors that would be happy to discuss nutrition with you and help you navigate the food options on campus to best suit your needs. The internet is also a good resource with all sorts of nutrition information to help you better understand your body's needs and how to cater to them in a healthy and responsible way. However, you have to funnel through the garbage. Go to reputable sites for good nutritional information, and do not believe the fast, quick, and easy way to drop 5 pounds. You simply cannot lose 5 pounds in 2 days. 

7. Don't Smoke

Source

It's not secret. Smoking is bad for you. Many college students tend to pick up the bad habit due to stress and social pressures. Smoking not only increases your risk of cancer and lung and heart disease, but it also makes exercise and normal activities, like walking across campus or up stairs, more difficult. 

8. Be Aware of your Alcohol Consumption

While technically Freshman shouldn't be drinking alcohol in general, we are not naive to the fact that it happens, and often. Excess alcohol consumption not only can cause health problems, but beer and liquor are also high in calories (and often sugar) and can cause weight gain. It's called a "beer belly" for a reason! 

9. Get Enough Exercise

Researchers found that students who exercised at least 3 days a week were more likely to report better physical health, as well as greater happiness, than those who did not exercise. Try to work 30 minutes of exercise into your daily schedule. Find a class at the Student Recreation Center that you enjoy and go with friends. If you don't enjoy organized exercise, make it a point to walk to your classes across campus rather than ride the bus and take the stairs rather than the elevator. Making exercise a priority will not only keep you in physical shape, but it will also make you more mentally alert. 

10. SLEEP 

Sleep is more important than ever especially for college students, who tend to not catch near enough Zs. Getting enough sleep has been linked to maintaining a healthy weight. Don't nap too much and be cautious of your caffeine consumption. When you can, take 30 minutes before bed to wind down, preparing for a good night's rest.  

More than anything, avoiding the Freshman 15 is about nurturing yourself as whole. Give your body what your body needs: good nutrition, exercise and plenty of rest. Paying attention to all of the above will help keep you physically and mentally healthy for a successful college career! 

Sources: http://www.today.com/parents/myth-freshman-15-how-survive-college-diet-1D80049575; http://kidshealth.org/teen/school_jobs/college/freshman_15.html#; http://www.webmd.com/diet/features/expert-qa-avoiding-freshman-15-connie-diekman?page=2

Jamal Thruston's BODYSHAPE Workshops

Jamal Thruston, a Milestone Personal Trainer and Weight Management Specialist has 8 workshops coming up in the next few months! Topics include: 

Weight Management Workshop (FREE): September 6th, 10 AM

Nutrition for Fat Loss: September 20th, 10 AM

Emotional Eating: September 27th, 10 AM

Exercises for Fat Loss: October 11th, 10 AM

Gaining Muscle with Exercise: October 25th, 10 AM

100 Pounds Gone: Success Stories (FREE): November 1st, 10 AM

Holiday Fat Loss: November 15th, 10 AM

Relapse Prevention and Motivation: December 13th, 10 AM 

All workshops except for the Weight Management Workshop and 100 Pounds Gone: Success Stories are $30 for members and $35 for non-members. Jamal is a great, educated, and experienced resource for you. Sign up via phone by calling (502) 896-3900 x0 or sign up at the Service Desk today! 

Stay Strong - Stay Fit Giveaway

Summer is nearly over, but that doesn’t mean the fun stops here. Enter our Stay Fit - Stay Strong Giveaway and let us help you get motivated and stay healthy, even once Summer is over! Enter now through Aug. 29th and you could win a 3 month Membership and 2 months of Personal Training with us!

How to Enter:

• Click here and “Like” our Facebook page
• Complete your entry form between 8/15/14 through 8/29/14 at 12pm EST
• After you complete your entry you’ll have the chance to share this giveaway with your Facebook friends and receive 1 bonus entry for every Facebook friend who enters.

Prize Details*:

• 3 Months Membership
• 2 Months Personal Training

*Personal Training will include up to 8, 30-minutes sessions and must be used within first 3 months of free membership.

Back To School: Making Healthy Choices in the Cafeteria

For many kids, eating lunch in the school cafeteria might be the first time they get to decide for themselves what to eat. For parents, that may be a frightening thought especially knowing that school cafeterias also offer junk food in addition to healthy options. School cafeterias are notorious for serving up less-than-healthy fare. Here are some tips to help ensure your child makes good decisions on their own when you're not there to control what they put on their plate. 

SHOW THEM GOOD NUTRITION AND WHAT PORTION CONTROL MEANS AT HOME

Make it a habit to serve healthy foods at home. This will allow your children to recognize healthy foods and choose them in the lunch line. When eating dinner at home, try to follow the MyPlate Guidelines from the USDA. If your children are used to eating this way at home, they're more likely to make up their plate similarly in the cafeteria.  

PACK A LUNCH A FEW DAYS A WEEK

Encourage your children to pack their own lunch a few days a week. This will allow you to have some control over what they're eating and teach them how to pack a healthy and balanced meal for themselves. This can be a fun activity. Tell them to try and put as many colorful items in their lunch as possible so they can "taste the rainbow" - and no, we don't mean Skittles!  

HAVE A CAFETERIA CONVERSATION

Let them know how you expect them to eat in the cafeteria. For example, lots of families create rules like "French fries only one day a week," or "chocolate milk if you have a salad with it." Communicating with your kids about what they are eating can go a long way in terms of helping them to make healthy choices. We love these tips from Education.com:

Brown is beautiful. Go with whole grains. Encourage your child to replace refined white-flour products with whole grain ones as much as possible. 

Add fruits and veggies. The more the better. Fresh is best, but canned or frozen will do if necessary. 

Pack some protein. Include some protein at lunchtime, not just carbs, to provide lasting energy. This can take many different forms - sandwich fillings like peanut or other nut-butters, lean meats, tuna, and cheeses. Cottage cheese, string cheese, or yogurt may be available, and are also good protein choices. 

Fluids are important too. Suggest your child pass on the sugar-laden 'fruit cocktails' and 'fruit-flavored' beverages in favor of water, milk, or 100% fruit juice. 

GET INVOLVED WITH YOUR SCHOOL'S LUNCH PROGRAM

If you're not pleased with what's being served in your child's lunchroom, get involved. See if you can play a role in getting healthier options in your cafeteria. Often times, schools send home menus for the week or will post on their website. Go over the weekly menu with your children and discuss with them their best options. 

Overall, the key to ensuring your children are making healthy choices in the cafeteria is to have conversations with them and involve them with planning their choices. Explain why it's important to have a healthy lunch; it helps them feel better, think better, and have more energy!

Sources: http://thestir.cafemom.com/food_party/125437/6_tips_to_help_kids; http://www.education.com/magazine/article/School_Cafeteria/

How to Prepare for the First Day of School

Tomorrow marks the first day of school for Jefferson County! Hooray! Here are some tips to ensure your kids look and feel their best (and you, too!) on their first day back at school:

SHOWER

Showering at night before bed saves time in the morning and sends the kids to bed feeling calm and relaxed.

PICK OUT AN OUTFIT FOR THE NEXT DAY

If your children don't wear a uniform, pick out an outfit for the next day before going to bed. This eliminates running around in the morning trying to find the perfect outfit and will likely help avoid the dreaded morning meltdown.

PACK A HEALTHY LUNCH

If your kids don't eat in the school cafeteria, pack them a nutrient-dense lunch (or ensure they pack their own) prior to going to bed. If they eat at school, have them put their lunch money in their backpack before bed.

BE READY FOR THE MORNING

Have an idea of what the kids are going to eat for breakfast. Serve a healthy breakfast and pack a healthy snack. Children need nutritious food for their brains. 

GET UP A LITTLE EARLY

Allow yourself 15 minutes to have a cup of coffee or read the newspaper before your little ones get up. For the first day of school, get them up a little earlier to make sure you have plenty of time. Make it a household rule that no TV or electronics may be turned on until everyone is completely ready to go to school. Leave the house early and expect traffic! It's the first day of school!

CELEBRATE THE FIRST DAY OF SCHOOL

Celebrate the first day of school from the minute they jump off the bus or into the car! Be ready to listen when the kids get home from school. You know this, kids love to tell you every little thing that happened on their first day of school. Have dinner as a family and enjoy a small treat and some time outdoors before you do it all over again.

We hope you and your little ones have a great first day back! 

It's been a great summer! 

Sources: http://www.wikihow.com/Prepare-for-School-the-Night-Before; http://www.albertahealthservices.ca/2576.asp; http://healthykidstoday.org/2014/08/back-to-school-tips-2/

Exploring the Chakras Workshop | Sunday, August 17th

Enroll today and explore the 7 Chakras with Tami on Sunday,  August 17 | 1:30-3:30 PM

WHAT ARE CHAKRAS?

Within the body exist a series of minor and major energy centers called chakras. The word chakra is Sanskrit for "wheel" or "disk". Each of the seven major chakras has its own distinct character and relates to a unique aspect of our being. The chakras correlate to levels of consciousness, body functions, colors, elements, sounds, and much more. The blockage or energetic dysfunction in the chakras is believed to give rise to physiological, psychological, emotional, and spiritual disorders.

Louisville Goes Back to School: Setting a Routine + Healthy Lunches

The kids are back in school or just a few weeks away from being back in school which means new routines are developed. We know that getting back into the swing of the school year takes time. It's important to make sure you're taking the right steps to ensure the back-to-school transition is an easy one for you and your children. Sleep, physical activity, and nutrition are 3 areas to focus on to ensure your kids are ready for and thriving on their new schedule. 

SLEEP

School-aged children need at least 10 hours of sleep per night (10-12 hours is recommended). Adults need 7-8 hours. Set a sleep schedule, going to bed and waking up the same times each day. Keep room temperature on the cool side. Bedtime difficulties often arise with school-aged and preteens due to after-school activities, sports, TVs, computers, video games, and hectic family schedules. Lack of sleep causes irritability or hyper types of behavior which inhibits children from paying attention in school. At back-to-school time, it is more important than ever to have a consistent bedtime and limit TV, computer or video game usage as these (especially in the bedroom) can be a distraction. 

PHYSICAL ACTIVITY

For adults, physical activity means going to the gym, taking a group fitness class, lifting weights or working out with a personal trainer. But for kids, exercise means playing and being physically active whether it's during recess, playing tag after school, riding bikes, or participating in after-school activities such as soccer or dance. We all benefit from exercise but physical activity can help kids feel less stressed, feel better about themselves, feel more ready to learn in school, maintain a healthy weight, build strong bones, joints and muscles, and sleep better at night. Kids learn by example and love to mimic adults. Be a good example for your kids and be physically active yourself. Go on a bike ride as a family, take a "wog" (walk/jog) before or after dinner, or go play on the playground. 

NUTRITION

Nutrient-dense foods such as fresh fruit and vegetables provide children with many essential nutrients needed for optimal growth and health. Consuming nutritious foods will help your children feel good about themselves and help them grow and develop both physically and academically. Studies show that children who eat breakfast perform better in school. According to reports from the American Dietetic Association students who eat breakfast have better problem-solving abilities, recall, memory, verbal fluency and creativity. They are also less likely to be absent (source). It's also important to be aware of what your children are eating at lunch. If they eat lunch at school, talk to them about making good choices in the cafeteria. If they take their lunch to school, keep in mind what you pack for them. We've pinned some great lunch box ideas that are balanced and nutrient-rich on our Back To School board on Pinterest. 

Do you have any back to school tips that works well for your family? Share them with us in the comments below!

Sources: http://www.nlm.nih.gov/medlineplus/magazine/issues/fall13/articles/fall13pg20.html; http://kidshealth.org/parent/nutrition_center/staying_fit/exercise.html; http://www.abc15.com/news/local-news/water-cooler/tips-for-making-back-to-school-time-easier-stress-free-and-more-fun