May 24, 2024

What fitness example do you set?

Get Fit Quick Tip:

Encourage fitness by setting a healthy example!

Youngsters hear and see everything. Even when you think they aren’t paying attention, they are! If you pull on your jeans and grimace. If you complain how much you ate and now you “feel so fat”. If you are on the tennis court and whine how bad you are, can’t do anything right, or are so out of shape, you are setting an example. They look up to you, they think you are strong and capable. You’re the grown ups, after all. Set a strong, balanced, and empowered example of healthy living and smart fitness choices by using positive words and taking positive actions.



Burpees: Love to Hate Them?

Get Fit Quick Tip:

Try Burpees for high-energy cardio fitness!

Consider adding burpee intervals into your fitness routine for a cardio-burst and total body challenge. Simply mention the word, burpee, and you’re sure to be greeted with a few moans and groans. However, here’s the bottom line: They work for cardio conditioning and strength building for just about every muscle. There are many variations and modifications. Here’s how to begin:

Begin standing. Squat down and place both hands flat on the floor in front of your body. Kick or step out both legs behind you into a pushup position. Perform one pushup. Hop or step both feet in to a squat position. Immediately jump straight up with both arms overhead, and with both feet up off the floor or stand up straight to complete one rep.


*Consult a physician before performing exercise.

Encouraging Healthy Habits for Teenagers by Brett Klika

How to help teenagers exercise and eat well, without putting on the pressure of weight loss:

Getting kids of any age to exercise and eat well is a function of familiarity, exposure, and experience that transcend weight loss. If a child grows up in a household with a culture of wellness, it becomes a familiar way of life. If a child grows up in a household where exercise and eating well are seen as punishment for indulgences, this is exactly how they will view a healthy lifestyle: punishment. 

Expose children at a young age to fun physical activities that involve the entire family. Food works much the same way. Make sure kids see where real food comes from and how it is made. Grow a garden and cook with your kids if you are able. Physical activity and healthy eating then become a positive experience that will develop life-long behaviors

Focus on “now.” Telling kids of any age that food is fattening or unhealthy is not very effective. They do not have the cortical processing to base their current activity on future outcomes. They need to understand how things work in the now. By doing this, youngsters develop an awareness of what they are eating. It is independent of “fat” or “skinny.”  It becomes a decision of “do I want to eat a chemical that I have no idea what it is?” The younger they can begin the better. 

Creative positive experiences. Much of the above attitudes and behaviors are formed by the time kids are in their teens.  To continue to facilitate physical activity and healthy eating through the teenage years, continue to make these a positive experience. Find physical activities your children enjoy doing and facilitate those activities however possible. They don’t have to be sports!  Have healthy food around the house, go to high quality food sources for groceries, make restaurants a treat, and family dinners whenever possible. Teenagers are programmed to rebel as they go through the process of forming their own identity. Overall behavior is a collective of multiple decisions made throughout a day, week, month, year, etc. The more positive experiences you can create, the more favorable decisions they will make in regards to their health and wellness. Multiple favorable decisions form positive lifetime outcomes!         
Brett Klika
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