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Healthy Holiday Treat Tricks by Betsy Markle

December 19, 2011 By hywo Leave a Comment

Holidays always seem to be filled with mixed emotion. Obviously it a joyous time filled with family, friends, and lots of yummy treats, but then there are also the 500 calorie eggnog drinks, the endless amount of chocolate and candy, the inactivity, the insane levels of stress, and most of all, the guilt that everyone feels by the end of the season.

Luckily, little healthy changes and habits can make a huge impact. Here are three nutrition tips how to be healthy during the holidays without feeling deprived.

Do not skip more than 4 hours between meals. Try to eat a balanced meal or snack every 2-4 hours. With a level blood sugar, your cravings will be minimized and you will stay energized.

Stick with water, water, water and if you want to indulge in an alcoholic drink, choose wisely. Spiced eggnog with rum has approximately 450 calories, 10 grams saturated fat, 60 grams carbohydrates and 50 grams sugar!

Bring a healthy dish to parties. Start a light healthy dish as a holiday tradition. Here are a few recipes to get started:

Bocconcini Tomato Skewers: Festive red, white and green appetizer

20 cherry bocconcini or ovolini cheese, or 5 regular bocconcini sliced into quarters
2 Tablespoons olive oil
2 Tablespoons chopped fresh parsley
1 Tablespoons chopped fresh chives
¼ teaspoon salt
¼ teaspoon black pepper
20 small cherry tomatoes
40 small fresh basil leaves

Put the bocconcini in a bowl with the oil, parsley, chives, ¼ teaspoon salt, and ¼ teaspoon black pepper. Cover and refrigerate for at least 1 hour.
Cut each cherry tomato in half and thread one half on a skewer or toothpick, followed by a basil leaf, then bocconcini, another leaf and then another tomato half. Repeat with more skewers and the remaining ingredients and serve.

Butternut Harvest Apple Soup:

¼ cup ghee (clarified butter) or butter
2 large leeks (white & light green parts), chopped
1 large onion, chopped
2 large potatoes, peeled and cubed
4 cups cubed butternut squash
2 cups diced carrots
2 Granny Smith apples, peeled, cored & chopped
8 cups low sodium chicken or vegetable broth
1 cup coconut milk
½ tsp ground nutmeg
Salt and pepper to taste
¼ cup chopped chives

Melt ghee (or butter) in a large pot over medium heat. Stir in leeks and onions and cook for 5 minutes. Add potato, squash, carrots, apples, and stock. Bring to boil then reduce to medium-low, cover, then simmer for 20 minutes (till vegetables are soft). Puree soup (in batches in blender or with stick blender in pot). Season with nutmeg, salt and pepper; simmer gently for 5 minutes. Ladle into bowls and garnish with chives. Makes a large pot of soup.

Creamy Pumpkin Soup:

2 tablespoons ghee or butter
1 small onion, finely chopped
2 (15 oz.) cans solid packed pumpkin or use your own puree
1 quart water
1 cup coconut milk (I use So Delicious brand – unsweetened)
2 tablespoons raw agave nectar or maple syrup
1/2 teaspoon sea salt
Freshly ground pepper, to taste

Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Add pumpkin, water, coconut milk, syrup, salt and pepper; bring to a boil. Reduce heat and simmer for 10 minutes, whisking often. (Soup can be made 1 day ahead. Let cool and then cover and chill. Bring to a simmer before serving.)

Dairy Free Pumpkin Nut Smoothie: Low sugar smoothie balanced with protein

1 cup unsweetened organic applesauce
¼ cup creamy salted organic peanut butter
¼ cup creamy salted organic almond butter
¾ cup canned organic pumpkin (unsweetened)
1 ½ cups unsweetened almond milk
1 tsp pumpkin spice
¾ cup light coconut milk
Sweetened with agave as needed
Directions: Blend together. Makes approximately 4 x 8oz cups

Betsy Markle, Registered Dietitian & Certified Personal Trainer
www.SunshineWellnessInstitute.com
Phone: 609.849.2222
Fax: 888.849.0169
Please contact us to learn more about our 7 Step Nutrition Workbook & Resource Guide, 9 Day Natural Detox Program and Nutrition Consulting.

5 Ways to Stay Fit While Traveling by Derek Peruo

December 16, 2011 By hywo Leave a Comment

Don’t let the hustle and bustle of the holidays prevent keeping up with workouts! Staying fit while traveling simply takes a little planning and creativity. Here are five ways to stay fit:

CARRY YOUR LUGGAGE
Stop rolling your luggage around, and start carrying it by the handle or on your back! This simple change will work your arms, your legs, and your core without taking any time away from your travel plans. In a large airport or train station, all this additional carrying will add up quickly to a serious workout.

CALL AHEAD AND RESERVE AN APPOINTMENT WITH A PROFESSIONAL FITNESS TRAINER
Call your hotel before getting there and schedule a training session with the personal trainer on staff. You are much more likely to stick to your fitness plan if you have an appointment scheduled. Plus, working with a trainer means you don’t need to think about what to do in the gym; the trainer will take care of that. If there’s no trainer on staff, ask the hotel where the nearest gym is and schedule a training session there.

BRING YOUR OWN EQUIPMENT
Not every hotel will have access to a gym, so you may need to bring your own equipment. Resistance bands or a bodyweight suspension trainer are perfect for situations like this. They are light-weight and come with a variety of pre-planned workouts you can do on your own

DRINK WATER AND PACK SNACKS
Long trips in planes, trains, and automobiles can lead to dehydration. Bring a water bottle where ever you go, and keep it full at all times. This way you know you will always have water on hand. Do the same with snacks: pack them with you, so you know there is always a healthy option available.

Derek Peruo, CSCS, is a personal trainer in New York City, and designs training programs for his clientele. He has written and consulted for Men’s Fitness and Muscle & Fitness magazines. http://bodybydrock.com

Filed Under: Get Fit Quick Tagged With: exercises on vacation, stay fit while traveling, travel exercise

Optimal Exercise by Dr. Bushman

December 14, 2011 By hywo Leave a Comment

What is an “optimal” exercise prescription?
What will bring about the greatest results for the time invested in an exercise program?

A study by researchers at Duke University Medical Center and East Carolina University published in the November 2011 issue of the American Journal of Physiology – Endocrinology and Metabolism provides some insight. The researchers compared aerobic training to resistance training to see the impact on fat stores, along with some other health-related measures, in a group of overweight or obese inactive adults. Although both visceral fat (the fat within the abdominal cavity surrounding the internal organs) and subcutaneous fat (the fat just under the skin) were assessed, the focus was on visceral fat due to its relationship with type 2 diabetes, heart disease, and even some cancers. Researchers found that aerobic exercise including use of treadmills, elliptical trainers, and/or cycle ergometers was superior to resistance training for reducing body mass, subcutaneous fat, and visceral fat. Aerobic exercisers included an equivalent of about 12 miles per week (about 132 minutes) at an intensity around 75% of their peak oxygen uptake while the resistance training group exercised 3 days per week, 3 sets per day with 8-12 repetitions per set, for 8 different exercises.

Based on the study results, for individuals with limited time to exercise, aerobic exercise appears to be more time-efficient and effective than resistance training to reduce body weight and fat. Does this mean that resistance training is of no value? Rushing to that conclusion is premature. Realize this study focused on very specific outcome measures and thus did not examine the effect of resistance training on improvements in other important health parameters like blood pressure or bone mass, both of which have been found to be improved with resistance training in other studies.

Bottom line: Resistance training IS important for improving strength and lean body mass, even if its role in reducing visceral fat wasn’t found in this study. Thus, don’t throw out the concept of a balanced exercise program for overall health, which includes both aerobic exercise and resistance training.

For a complete look at the research study, see http://ajpendo.physiology.org/content/301/5.toc. For more information on the benefits and components of a complete exercise program, see ACSM’s Position Stand on Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromuscular Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise (http://www.acsm.org/access-public-information/position-stands) or a summary of this material at http://www.healthyourwayonline.com/?s=bushman.

Dr. Bushman is a Professor at Missouri State University and is American College of Sports Medicine (ACSM) certified as a Program Director, Clinical Exercise Specialist, Health Fitness Specialist, and Personal Trainer. She is the editor of ACSM’s Complete Guide to Fitness & Health (Human Kinetics, 2011, http://www.humankinetics.com/products/all-products/acsms-complete-guide-to-fitness–health), a book focused on optimizing both exercise and nutrition to improve fitness and health for individuals of all ages. For more health and fitness related tips, join Dr. Bushman’s Fitness ID Facebook page (http://www.facebook.com/FitnessID) to discover, develop, evolve, and personalize your FITNESS ID. Dr. Bushman also is the lead author of ACSM’s Action Plan for Menopause (Human Kinetics, 2005,

Filed Under: Research Update Tagged With: fat loss, overall fitness, research by Duke University Medical Center and East Carolina University

Staying Stress-Free by Juli Shulem

December 8, 2011 By hywo Leave a Comment

Do you become flustered around the holidays between trying to spend extra time with family and friends, more cooking and baking, as well as attending end-of-year parties. Scheduling and planning skills are in high demand at this time of the year!

Here are 6 strategies for surviving the holidays:

Don’t take on any new commitments. Beginning a new project is generally not a good idea unless you had planned on it and scheduled it weeks or months ago.

Plan your week in advance on Sunday night so you know what you have coming up. If there are several parties you plan to attend, you might be able to group certain tasks together in order to lessen the time it takes to get them all done.

Prepare a gift list on a spread sheet or similar program in order to keep good track of who you have acquired gifts for and who is still on your list. Keep a “gift cabinet” or designate an area where you can regularly keep gifts for others. In order to not forget what you got for whom, place a sticky note on the items for specific individuals.

Schedule a day for wrapping and get it all done at once. That way the mess is made and cleaned up in one session reducing the clutter carrying itself all over and creating a bigger clean up job later on.

Note all the events and activities you will attend over the month of December on your calendar. Place the paper related to them (invitations, flyers) in a folder entitled “coming up soon” so you can keep the various papers from getting lost around the office or house. You will find it again when you go to the event and need the address/information.

Make a comprehensive list of all the tasks you would like to complete before year’s end. Be mindful however of your desired outcome for the end of the year so that you don’t place too high of an expectation on yourself and fall short of your goals. Sometimes the goal set is not even worthwhile. Perhaps it has been on your list for months and you feel the need to rush to complete it only to realize it has no importance any longer. Prioritize what is important.

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Efficiency/ ADHD Coach. www.julishulem.com, Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com

Filed Under: Big Picture of Health Tagged With: how to reduce stress, stress free holidays

8 Simple Steps to Fill the Nutritional Void of School Lunches By Dr. Kent Sasse

December 6, 2011 By hywo Leave a Comment

Remember when you went to middle school, and the choices you encountered in the hot lunch line? I still can clearly recall the tater tots and fish sticks as well as a gallon jar of oily peanut butter! Sure, there might have been an apple as well, but the point is when kids are faced with unhealthy options they will gravitate towards them. The school lunch has received attention recently for nutritional void- truth is the hot lunches we dealt with when we were kids are confronting our kids now.

Here are 8 simple steps to fill the nutritional void from school lunches.

Step 1: Take time to pack your kids lunch with them, either the night before or the morning of school. Parents directly influence meal choices their kids make; packing a lunch at home is the best way to prevent poor choices. Understandably, preparing a lunch is inconvenient in what can be a chaotic time of day; sending money in place of a lunchbox is much more conducive. But, first and foremost this is more than just lunch. We are “teaching and educating” kids on how much and what to eat.

Step 2: Completely remove soda and juice boxes. Sodas are responsible for the most extra calories in today’s diets (12 ounces has about 150 calories). If it is carbonation kids crave, introduce flavored sparkling waters that are infused with natural flavors. Try a brand that doesn’t add artificial sugars. Even the tradition milk, or chocolate milk, is a healthier option, packing vitamins and protein.

Step 3: Replace the mayonnaise with mustard. Trade the high fat and cholesterol condiment for the flavorful yellow alternative. French’s classic mustard boasts zero fat and zero cholesterol, and a little mustard goes a long way on sandwiches.

Step 4: Pack lean protein lunch meats. Sure, hotdogs and bologna are a favorite of kids, and adults, but the high sodium and high fat meats pack little to no protein. Protein is an important component in a child’s growing body, from rebuilding muscles to supplying the necessary antibodies to fight off diseases. Think grilled chicken breast, lean turkey or tuna salad as a lunch alternative.

Step 5: Fruit with yogurt is a sweet alternative to store bought dessert. Forget the three C’s: cookies, cake, and candy, it is just as easy to pack an apple or banana. Get creative with a homemade parfait by adding yogurt and granola to the mix.

Step 6: Replace potato chips with something healthy and crunchy. With high sodium, fat and calories, it is difficult to see any redeeming quality to serving chips on a regular basis. Give vegetables a chance to replace the fun and crunchy aspect of chips. Fill celery sticks with almond butter (a great alternative to peanut butter), or pack snap peas and carrots with a side of hummus.

Step 7: Forget the white bread and go for whole wheat bread and pita. White bread has been under scrutiny for years, slowly being replaced by whole wheat options. Whole wheat grains are linked to lower risk of health problems, like diabetes. 100% whole wheat bread or whole wheat pitas are great for sandwiches and provide the necessary grains.

Step 8: Put something fun in your kid’s lunch every day. After all these steps, it may seem like your child may not enjoy their lunch as much as before, but that is why this step is important. A little something special, like a Jello cup or fruit roll up can make a lunch something to look forward to…and hopefully not trade with other kids.

Dr. Sasse founded Western Bariatric Institute and iMetabolic. He is also the author of numerous books and a featured speaker nationally in the field of weight loss.

Filed Under: Kids/Teen Corner Tagged With: healthy school lunches, how to add nutrition to kids lunches

Home Gym Essentials by Brett Klika

December 2, 2011 By hywo Leave a Comment

Home gyms come in all shapes, sizes and most significantly, prices. It’s important to note however, the true worth of a home gym is not in how much it costs; it’s in how much it’s used. Low cost, multi-functional, space saving equipment that is used regularly is a lot more effective than elaborate, expensive, space hogging machines that are used primarily as clothing hangers (can you even find that treadmill you bought under everything you have piled on top of it?) Odds are your exercise preference will change over the years. There is no one way you will want to exercise for your entire life. When you buy equipment that allows only a limited amount of exercise options, you’ll eventually get bored and quit. You will want to buy equipment that can adapt to new trends and keep you challenged no matter how you chose to get fit. Below are 4 must-haves for an effective, adaptable, and useable home gym that won’t break the bank.

Selectorized dumbbells ($300-$500). Regardless of your goals or fitness level, dumbbells are hard to beat for adding resistance to your workouts. They can be used in any activity in a nearly un-ending variety of movement patterns to make an exercise more challenging. The only problem with dumbbells is that you often need to have quite a few of them because different activities require different resistances. This can get expensive as well as space-consuming.

Selectorized dumbbells allow you to use one set of dumbbells and have the ability to change their weight, often from 5 up to over 100 pounds! Different brands use different mechanisms, but you chose the weight you wish to use and when you pick up the dumbbells, it only carries that amount of weight. This not only allows you to do literally thousands of different exercises, it allows you to progress over time.

TRX Suspension Trainer ($120-$150). The TRX is the most significant piece of fitness equipment to hit the market in many years. It’s an extremely simple design, but allows for thousands of exercise variations using your bodyweight as resistance. Developed by Navy Seals to stay strong while in the field, all you need is something sturdy to hang the adjustable nylon straps with handles and foot cradles from. There are an endless number of exercises for strength, power, core, endurance, cardiovascular, and even rehabilitation training. It can be stored in a small bag so you can take the TRX with you if you travel. Multiple videos are available that demonstrate different programs, and TRX constantly updates the information. You will never run out of ways to get fit with this piece of equipment.

Adjustable Weight Lifting Bench ($200-$500). This is one of those no-frills pieces of equipment that has nearly endless uses. A bench can be lied on, sat on, jumped on and stepped on. It can be used to modify exercises to make them harder or easier. It takes up little to no space and offers quite a few opportunities, from the creative to the traditional, to shape the body you want.

Resistance Bands with Handles ($15-$30 each, 3 different resistances are recommended). Resistance bands allow for a unique method of training. Unlike what you can do with the other equipment, resistance bands allow you to work independent of gravity. This offers thousands of exercise options for beginners a well as advanced exercise enthusiasts. With bands you can rotate, push, pull, chop, and do a ton of varied movements, without having to lie on your back or position yourself against gravity.

Seek professional advice to get started on the right foot. Enlisting guidance from a professional fitness trainer is a great way to learn proper techniques and new exercise methods. Additionally, they’ll keep you accountable in the years to come.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a world renowned human performance specialist, motivational speaker, author, and educator. For a copy of his new e-book and exercise program “The Underground Workout Manual- Exercise and Fat Loss in the Real World” visit www.undergroundworkoutmanual.com. To contact Brett, send correspondence to brett@fitnessquest10.com.

Filed Under: Your Fitness Tagged With: home exercise gym, how to design a home gym, working out at home

Ask A Pro by Erin McGill

November 30, 2011 By hywo Leave a Comment

Question: I only have about 20 minutes to workout. What are the best exercises for lower body shaping? -Carol from Phoenix

Answer: When time is limited, the best way to make use of it is through circuit training. In circuit style programming, you will perform one set of each of your strength exercises immediately after one another prior to beginning your second round. This keeps the workout fast paced, increases lean body mass through the use of resistance exercise (which burns more calories 24 hours per day), and allows you to maximize your caloric burning potential. Remember, “shaping up” any part of your body is a combination of body fat loss and increased lean body mass. An example of a circuit style workout could include:

Lunge with Overhead Press. Stand with your right foot about three feet in front of your left. Hold a weight in each hand in front of your body about chest level, with your elbows bent. Bend your left knee toward the floor, lowering your body down. Upon raising back up lift both weights overhead. Change legs and perform with your left foot forward.
Ball Crunch. Sit on a stability ball, and walk out so the ball is under your low back and you’re lying flat on top of the ball. Keeping your feet flat on the floor and your knees bent, curl your torso up about half way. Return to your starting position.
Ball Squat Curl. Hold a stability ball behind your low back against the wall. Hold a weight in each hand. Bend from your knees and hips, and sit back into a squat. As you stand back up, bend your elbows and perform a bicep curl.

Erin A. McGill, MA, NASM CPT, CES, PES
Training Manager
National Academy of Sports Medicine
erin.mcgill@nasm.org

Filed Under: Ask a Pro Tagged With: leg shaping, lower body workout, time efficient workout

Don’t Let the Holidays Weigh You Down

November 28, 2011 By hywo Leave a Comment

The holidays are in full force! The time of year that single handedly instills guilt, adds on extra weight and depletes our ability to just say, “No!” Whether it’s the holidays, a birthday or simply a challenging time, the following tips are designed to help you stay on track and feel great about yourself and your healthy living decisions. Healthy living is not about perfection, it’s more about making healthy changes that make sense for you and your lifestyle!

Know Your Achilles heel. Whether it is ice cream, vino, late-night snacks, or cookies, we all have a weakness in which we find ourselves vulnerable to the black hole of overeating. In fact, different people have different triggers that make saying, “No” impossible. These triggers propel all of us at one time or another into an eating frenzy that leaves us full of food and guilt. The holidays typically magnify this phenomenon. Thus, the best way to avoid this fate is to either plan ahead or avoid situations that trigger the behavior. For example, alcohol is a big trigger for snacking. Hence, if you’re going to a party or to dinner, always have a glass of water before ordering any alcoholic beverage. And from there, keep alcohol and water ratio 1:1. Parties always cause panic in that the food choices are rarely health based. Therefore, bring a couple of your own heart healthy snacks that you feel comfortable nibbling on. And last but not least, never save up your calories for a dinner party, you’ll end up eating twice as much.

Don’t Skimp on Protein. It appears that a correlation exists between an increase in the percentage of protein consumed and weight loss. A study published in the Journal of Nutrition (2005) showed that increased healthy proteins, combined with exercise, enhanced both weight and fat loss. As such, if you’d like to know what your body requires, visit eatright.org to find a Registered Dietitian in your area. Explore the best way to fuel yourself so you can keep your health and appetite in check!

A Little Bit of Something is Better than a Whole Lot of Nothing. Somewhere along the way we were led to believe that if you can’t get in an hour at the gym, exercise is pointless, not true. Whether you have only 10 minutes or 20 minutes, do SOMETHING. The idea is to keep your body active as much as possible. Granted, the holidays usurp what little extra time we have, but the holidays are the most important time to stay on track, not just for vanity, but for sanity. If time is limited, kick up your intensity! And remember, you can’t out-exercise overeating.

Use Sneaky Ways to Sneak in Exercise. In addition to the all or nothing tip with regard to exercise, the same myth exists about gyms. Some believe if you can’t join a gym, your exercise isn’t as beneficial, not true. For example, before bed, a few sit ups and pushups. At the office, dips on the edge of an office chair, wall sits while you’re chatting on the phone. These are all ways to sneak in exercise and let your body know, you’re in charge!

Stay Away from Unrealistic Expectations. All too often, we begin a weight loss program with the expectation that in 6 weeks our life and body will be ideal. You and I know that’s not the case. Most often, 6 weeks later we’re feeling lousy because the diet didn’t work and we didn’t get to the gym every day like we thought we would. It’s imperative to take a look at your life and what changes make sense for today. While we know you do need exercise, stay away from the all or nothing scenario. Plan out your week and see what makes sense. Keep your expectations realistic and you’ll be far more likely to realize a healthier you.

Nicki Anderson is the author of Nicki Anderson’s Single-Step Weight Loss Solution. She also a Columnist, Business Owner, and NASM Certified Trainer with over 25 years in the fitness industry. She can be contacted at nicki@realityfitness.com or www.realityfitness.com.

Filed Under: Your Fitness Tagged With: healthy holiday choices, holiday fitness tips, stay fit during the holidays

10 Tips for Healthful Holiday Eating by Marc Sickel

November 23, 2011 By hywo Leave a Comment

With the holidays upon us, here are 10 tips to avoid overeating.

Exercise more in weeks before the holidays. This will help you burn extra calories that you may eat during the holidays or periods of stress.

Eat breakfast. This will help control your hunger throughout the day and help you avoid overindulging.

Lighten up the recipes. Try using alternative ingredients in your favorite recipes to cut down on the calories.

Watch your portion sizes. Skip the temptation of a second helping and enjoy a dessert instead. There will be leftovers for tomorrow to enjoy again!

Slowly savor your food. Eating slowly will help you to feel full and satisfied without over-indulging.

Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.

Bring your own healthy dish to a holiday gathering. Doing so will eliminate pressure to partake of unhealthy foods, as well as offering a nutritious option to all attending.

Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.

Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.

If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!

For many people, holidays and family gatherings are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories and short on nutrition. With a few minor changes, however, special occasion foods can be both delicious and nutritious.

Marc Sickel, a certified athletic trainer and founder of Fitness for Health located in Rockville, MD, specializes in creating fun, individualized fitness programs for children and adults with varying needs and skill levels. To learn more about Fitness for Health, visit www.FitnessForHealth.org.

Filed Under: Big Picture of Health Tagged With: healthy eating during the holidays, healthy holiday eating tips, holiday nutrition

Ask A Pro by Maggie Ayre

November 21, 2011 By hywo Leave a Comment

Question: How and what are the best ways we can increase self esteem in girls through activities? –Melissa in Colorado.

Answer: It has never been easy to be a teenage girl and experts widely agree that it is getting harder. Girls are expected to be slim, good looking, popular, friendly and polite – all the traditional girl things. They are also expected to be sporty, competitive and athletic – all the traditional boy things. On top of this everyone is supposed to be clever, striving for the best universities and careers. It is a tough ask and something has got to give.

All too often it is a girl’s self-esteem that gives.

We increasingly see girls with a very low feeling of self-worth, not only do they believe they are incompetent or unworthy but they exhibit emotions such as shame, despair and a lack of pride in themselves.

One of the most successful ways of increasing self-esteem is through activity.

Activity wakes up both brain and body meaning that a girl is better able to concentrate and participate in life. Activity enables a girl to appreciate her body, how it moves and the way it feels. Activity develops spatial awareness and a girl will feel proud of her body when she has worked on it.

Studies have also shown that active girls feel happier and more content with life and are better able to get on with other people.

If a girl is suffering from low self-esteem the activity session must be carefully designed.

By initially using activities that a girl feels capable of and is able to perform to a high standard we can build confidence. From here we can develop skills and add variety to the sessions. The sessions must be effective, with clear progression but they must also be fun.

Sessions that develop throwing, catching and movement skills can work very well with teenage girls and the use of an inflatable beach ball adds an element of fun. Skills such as Boxercise, hula-hooping and body-weight strength training allow a girl to see rapid improvements in skill, stamina and body shape which can be hugely beneficial for increasing self-esteem.

Maggie Ayre is the UKs Leading Fitness Coach for Teenage Girls. She has recently developed the 3G Program designed to be run in schools and youth clubs with the aim to get every teen girl active. She also offers Personal Training for Teenage Girls in person and via email, skype and video sessions. To learn more visit: www.maggieayre.com

Filed Under: Ask a Pro Tagged With: girls and self esteem, girls and sports, raising girls self esteem