July 13, 2024

Have FUN with your Fitness!

Does your fitness need a little FUN? Fun fitness means you’re more likely to log consistent workouts. Consistent workouts means results! So if you’re wandering through your workout on auto-pilot with little enthusiasm, it’s time to change up your approach. Motivation is waiting for you every Monday!

Pick up exercise tips, gear ideas and motivation solutions while chatting with others every Monday at 5pm(Pacific)/8pm(Eastern) with #HealthyWayMag Fitness Chat on Twitter!

Here’s how to join:

Log into your twitter account. Enter #HealthyWayMag to see the chat feed. You’ll see questions for discussion posed as Q1 for Question 1, Q2 for Question 2 and so on. Participate by offering your Answer to Question 1 by noting A1 and so on. Tag your responses with #HealthyWayMag to interact with others. Chat with others and have fun!


Monday March 7, 2016 #HealthyWayMag Fitness Chat is sponsored by Flip2BFit:

Fitness is more fun with friends and family joining in! Adding physical activity into your day and family time is as easy as a roll of the dice or flip of a card with Flip2BFit! Playing board games, you’ll be teaching your kids about cardio, yoga and strength exercises…all while having fun and setting up healthy behaviors for a lifetime. Check out their YouTube channel to learn more about their award winning products, FITNESS-IN-A-BOX Board Game and BAKARI-Fitness Memory Card Game. Be sure to follow them on Twitter @Flip2BFit to receive all updates. Their games may also be purchased on Amazon and ToysRUs. Makes a great gift for teachers, sports clubs and parent/child organizations!

Teen Fitness 101 by Jennifer Austin

School’s back in session. Why not take the opportunity to start talking about fitness with your youngster. Encourage them to learn the proper principles through a professional, instead of through gossip and fads. Invite their friends to join in on setting up healthy behaviors for a lifetime. Although they’ll probably never admit it, as they grow up they’ll appreciate knowing how to separate the facts of fitness, from the fiction of what they may see and hear.

Stay engaged with your teen to manage their activity by keeping a few points in mind:

Invest in professional instruction. Private instruction, community class or sport clubs will provide the basic principles of fitness.

Designate a space. Whether it’s a space in the garage, a corner of the room or shared living space, designate the area as the gym.

Allow their creativity. Posters, music and having a say in the location of the workout space will empower teens to want to make the effort to participate.

Base principles on science. Many mixed messages exist in the media and it’s only natural for young people to confuse what they read, see and hear with the facts of physiology.

Praise efforts. Anytime active time is better than inactive time!

Preach balanced behavior. Being mindful of words and attitude toward wellness will go a long way to establishing and setting a healthy example.

Listen. What kinds of statements are you hearing from your youngster regarding health and fitness. Don’t let mumbles or words during a quick passing of self-doubt or low self-esteem go unnoticed.

Park Workouts that Work! By Gen Levrant

Park workouts that work!

A park visit can benefit the whole family. Not only is it a great opportunity for fresh air and sunlight (both essential factors of health) but the workout possibilities are endless – and FREE! (Consult your physician before beginning exercise. Perform exercises at your own risk.)

Hill sprints
This is a fantastic cardio workout and excellent example of high intensity interval training (HIIT) Most parks have a hill or steep slope. Start by running to the top as fast as you can. Walk back down slowly to reduce your heart rate. Repeat as many times as you can or set yourself a time to see how many you can complete.

Monkey bars
A great functional training tool, not just for the kids! They enable us to develop strength the way we were designed. Try hanging knee raises (bringing your knees towards chest) or toe raises (keeping your legs straight and lifting them out in front of you) to strengthen your core. Or just try swinging from one bar to the next, seeing how far you can get!

Lunge walks
You don’t necessarily need a park for this, but it’s a great leg toning exercise to do in a large open space. Lunge walk for as far as you can, going uphill to make it more challenging.

Ladder press/pull
If you struggle with press ups, the slide’s ladder rungs are a great progression tool! As they get easier, go one rung lower until you can fully press up from the floor. Lat pull ups can also be done standing on the ‘wrong’ side of the ladder and pulling yourself up towards it.

Gen Levrant
FASTER Personal Training Southampton

3 Simple Exercises for Kids by Brett Klika, C.S.C.S

Research suggests active kids get better grades, are less likely to become obese, and are more likely to continue being active into adulthood.  The same research goes on to suggest active families create active kids! With television, video games, and other inactive distractions, sometimes today’s youth need some encouragement to get off the couch and get moving.

What’s more encouraging than a little friendly family competition that gets everybody moving, smiling, and making exercise part of a happy, healthy lifestyle? Try these 3 fun, simple exercise “contests” with your kids.

For video on these family challenges, CLICK HERE! (http://spiderfitkids.com/fit-family-challenges/)

#1: The Mobility Master
1.  Grab a broomstick or other rod about 3 feet in length.
2.  While standing, place the broomstick on your back, in line with your spine.
3.  The hands should hold the broomstick in the small of the back and behind the neck.
4.  Keeping the back of the head, upper spine, and tailbone in contact with the broomstick, bend at the hips as if you are bowing.
5. Knees can be slightly bent at the start, but cannot continue to bend.
6. If the head, upper spine, or tailbone lose contact with the broomstick, you are out.
7.  The winner is the one who can bend the furthest keeping everything in contact with the broomstick.

#2: The Get- Up Guru Challenge
1. Sit on the floor with the arms crossed across the chest.
2.  Using any movement strategy you wish, except for crossing the legs or rotating the entire body to face another direction, come to a standing position without using your hands or arms.
3. If you can get up straight from your rear to your feet without coming to your knees or crossing your legs, you are a Get-Up Guru!

#3: The Jumping Jack Speedster
1.  Set a timer for 20 seconds
2.  When the timer starts, perform as many jumping jacks as possible in 20 seconds.
3.  For a repetition to count, arms must remain straight, they must touch the sides of the legs at the bottom and the hands must touch above the head.  Crown the fittest family member!

A family that moves together, THRIVES together!

Brett Klika, CEO of SPIDERfit Kids (www.spiderfitkids.com) is an award winning personal trainer, author, and international motivational speaker inspiring men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.  To contact Brett with questions or comments, email him at brett@spiderfitkids.com.

Thank You for Encouraging Healthy Lifestyles

Encouraging health living by example is a powerful trait. Check out the following businesses who believe in healthy living and are passionate about sharing the benefits with others. Simply visit their website to learn how they can assist in your healthy lifestyle!

JOIN US on Twitter every Monday at 5pm(Pacific)/8pm(Eastern) for our Motivational-Monday Fitness Chat!

THANK YOU to our December Fitness Chat Sponsors!

Flip2BFit. Peak your kids interest to be active through the innovative games. Ideal for the whole family to play on a weekend, for a group activity at a birthday party, or for teachers to have on hand as a rainy day activity. Their games encourage self-esteem all realized through the spin of a wheel and the flip of a card! Follow them on Twitter @Flip2BFit.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

All3Sports. All3Sports is your triathlon training and racing solution! You’ll find everything the sport of triathlon requires including apparel, bikes and wetsuits. You’ll also find everything needed for the independent sports of Running, Swimming and Cycling. With one click to their website you’ll enjoy top products complete with professional knowledge and excellent customer service. For new product and special promotion information, follow them on Twitter via @all3sportscom.

Should Kids Lift Weights? By Brett Klika C.S.C.S.

“How old should my child be to lift weights?”

In working with a large number of youth, this is one of the more common questions I get from concerned parents. Urban legends of stunted growth, fractured growth plates, and prematurely inflated physiques have made parents, and society for that matter, reticent to involve youth in weight training.

The fact is, there is no scientific evidence to suggest that there is a perfect chronological age to start weight training. Research has not demonstrated any negative health consequences for weight training in youth, assuming proper movement is introduced and enforced concurrently with appropriate progressive increases in training load.

Despite what myths have been created around the subject, the current data suggests youth weight training injuries are primarily due to equipment accidents (weight falling on them, tripping in the weight room, etc.) or overzealous coaching rendering improper program introduction and progression.

Proper resistance training in youth has been demonstrated to improve fitness, favorably affect bone density, improve movement ability, and decrease the likelihood of athletic injury. Weight training is merely loaded movement.  More simply put, it’s challenged movement.  If basic movement becomes easy, we can challenge by adding something extra to continue to provide a training effect.

If a child can do a squat pattern perfectly for repetitions, holding a 2- pound medicine ball adds additional load.  Once they can overcome this load with proper movement, they can hold a 4- pound ball.  All semantic hubbub aside, this is weight training.  One doesn’t have to be lifting barbells and dumbells to be training with weight. If a child can’t do a squat pattern perfectly, adding additional load would make no sense.  They have demonstrated they do not need any additional challenge.  The movement pattern itself has provided enough load.

The critical questions in regards to youth and weight training become:
1.    Are they able to focus on the proper execution of task?
2.    Are they able to execute and repeat an unloaded task with proper movement and cadence?
3.    Are they mature and coordinated enough to respond to coaching cues?
4.    Are they interested in weight training?
5.    Is the person in charge of their program experienced and knowledgeable about movement and progression?

If the answer to any of the above is “no” it doesn’t matter the age of the human, they are not ready for weight training.  In this case, I would focus on merely learning how to move properly through a variety of movement patterns without additional challenge or load.

The best answer to “When should my child begin lifting weights” is “when they need to.”  When a child is able to focus on an organized training in which they execute and repeat all of the involved skills and drills correctly, add a challenge and slowly progress over time.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10 and founder of www.brettklika.com, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.