Why should we exercise as a family?

What better way is there than to share quality time with your family, create an active healthy lifestyle together and have fun all at the same time? Family workout programs are different from the traditional exercise programs. You won’t see endless lists of push-ups, biceps curls, lunges and squats. Family workouts are interactive movements with your kids, combining active games, fitness challenges and movements that keep kids active and families healthy. 

It is a well known fact that people exercise more and at a higher intensity when they exercise with a friend or family member or when there is a challenge involved.

To order this book go to www.Amazon.com/KimberlyWechsler/FamilyGames

How did we become so unhealthy?

The Associated Press’s Greg Keller reports, “Franco Sassi, the OECD senior health economist who authored the report, blamed the usual suspects for the increase. ‘Food is much cheaper than in the past, in particular food that is not particularly healthy, and people are changing their lifestyles, they have less time to prepare meals and are eating out more in restaurants,’ said Sassi, a former London School of Economics lecturer who worked on the report for three years. That plus the fact that people are much less physically active than in the past means that the ranks of the overweight have swelled to nearly 70 percent in the U.S. this year from well under 50 percent in 1980, according to the OECD.”

Europeans are relatively skinny compared to Americans. But they don’t buy any more gym-memberships than Americans. A European lifestyle is naturally more active than an American one. Walking and biking are part of getting around. Physical activity is integrated into daily life as a necessity, not only as recreation.

But there is hope, and the best defense against the decline of Americans health starts at the home front. Each and every family must create a culture within their own family that cultivates proper nutrition and physical activity. That’s why this site is called Fit American Families and when has America ever backed away from any challenge or fight?

But this time our fight doesn’t start in The White House…it starts in YOUR HOUSE.

Get into Nature with an Annual Hike

Kids love exploring nature, so start a tradition of hiking throughout the seasons. Try a fall hike focused on leaf collecting. Who can find the most different kinds of leaves, the largest leaf or the most colorful leaf? In the winter, when the days get short, arm your little ones with flashlights and head out after dark. There's a lot to see, even if you stay on the sidewalk. Check out the night sky, can you spot the Big Dipper? Maybe you'll get lucky and spot an owl. Spring rains frill the rivers and streams with interesting creatures, head out on an annual tadpole hunt. Hot summer days are perfect for hiking to a sandy beach and have an end of summer picnic.
For older kids encourage them to take their camera's and be creative  with nature and  photographs.
"When our inner nature is truly free, we find within ourselves a wealth of treasure: love, joy and peace of mind. We can appreciate the beauty of life, taking each experience as it comes, opening our heart to it and fully enjoying it. Realizing thee qualities within ourselves is the greatest freedom that can be gained. " ~Tarthang Tulka

The Elements of Living Lightly

“Whatever the present moment contains, accept it as if you had chosen it.” ~Eckhart Tolle

Post written by Leo Babauta.

Today I’m going to suggest a small change in mindset that could change your life.

I won’t keep you in suspense. Here it is: think of nothing that happens as either good or bad. Stop judging, and stop expecting.

It’s a tiny change — all you have to do is say, ‘That wasn’t good or bad, it just happened, it just is.’ It’s tiny, but it takes practice, and amazingly, it can knock you on your ass.

Why? Because with this little change, you will no longer be swayed up and down depending on whether good things or bad things happen to you, whether people (and their actions) are good or bad. You will learn to accept things as they are, and move within that landscape mindfully.

You will no longer expect good things to happen (or bad things), but will just take things as they come, and be content with whatever comes. This means you’ll no longer be disappointed, or unhappy.

“When people see some things as beautiful,
other things become ugly.
When people see some things as good,
other things become bad.”
~Lao Tzu

 

A Little Exercise

Think of something good that happened to you recently, and how it affected your mindset. Now think of something bad that happened, and what that did to your mindset.

Now imagine that neither event was good, and neither was bad. They simply happened, existed.

How does that change how you would have felt as a result of those events? How does it change your happiness, your mood? How does it change what you do in reaction?

When you stop judging things as good or bad, you are no longer burdened by the emotions of this judgment, and can live lighter, freer.

Nothing is good or bad

Hamlet said, ‘There is nothing either good or bad, but thinking makes it so.’

He was right. Without the human mind, things just happen, and they are not good or bad. It’s only when we apply the filter of our judgment that they become good or bad, beautiful or ugly.

A weed is only a weed when we don’t like it. Children are only naughty if we don’t like their actions. Life only sucks if you judge it as bad.

But what about truly horrible tragedies, like a plague or tsunami or the Holocaust? Surely those are bad? Sure, through the lens of the judgment we’ve been raised to make, they are terrible. But then again, remove the judgment, and then … they simply happened. Death and cruelty will probably always make us sad, but they’ve always happened and always will, whether we like them or hate them.

Holocaust survivor and author Victor Frankl wrote of a rich woman who went through the Holocaust, and who was grateful for the experience, as much as she suffered, because it opened her eyes. It transformed her. I’m not saying the Holocaust was good, but perhaps we can say that it happened. It serves as a lesson — one we should heed, by the way, in these days of politically charged hatred, of blaming our ills on immigrants and minorities.

There are other tragedies that happen that aren’t necessarily bad. They’re devastating losses, without a doubt, but in life there are always losses, and people will always die. It’s how we judge them that determines our reaction, and determines whether we’re capable of dealing with it sanely.

Great Expectations

The second half of this change is just as small, but just as important: dropping expectations. Not lowering expectations, but eliminating them.

Think about it: when we have expectations, and things don’t go the way we expect (which happens quite often, as we’re not good prognosticators), we are disappointed, frustrated. It’s our expectations that force us to judge whether something is good or bad.

When you expect something of a friend, co-worker, family member, spouse, and they don’t live up to that expectation, then you are upset with them, or disappointed. It causes anger. But what if you had no expectations — then their actions would be neither good nor bad, just actions. You could accept them without frustration, anger, sadness.

What if you went on vacation, to a place you had high expectations of, and it wasn’t what you thought it’d be? You’d be bitterly disappointed, even though it’s not the fault of that place — that’s just how the place is. It’s your expectations that are at fault.

When people disappoint you, it’s not their fault. They’re just being who they are. Your expectations are at fault.

The Why

But why make this change? Why should we stop judging? Why should we stop expecting?

Because judgments stop us from understanding, and can ruin our happiness. When we judge, we don’t seek to understand — we’ve already come to a conclusion. If we stop judging, we allow ourselves to try to understand, and then we can take a much smarter course of action, because we’re better informed by our understanding.

Judging makes us unhappy. So do expectations.

When we leave judgment behind, we can live in the moment, taking what comes as neither good or bad, but simply what is. We can stop ruining our happiness with our thinking, and start living instead.

The How

So how do we start doing this? In small steps, as always.

1 First, start by being more aware. Throughout the course of the day today, note when you make judgments, note when you have expectations, and when things don’t live up to them. Over time, you’ll notice this more and more, and be much more conscious of these types of thoughts.

2 Next, pause each time you notice a judgment or expectation. Take a breath. Then tell yourself, “No expectations, no good or bad.” Repeat this, letting go of the judgment or expectation.

3 Third, seek to see things as they are, and to understand. Be curious as to why things are the way they are, why people act the way they act. Investigate, empathize, try to put yourself in people’s shoes. See the landscape of your life as it actually is, without the filter of judgments or expectations.

4 Next, take what comes. Experience it, in the moment. React appropriately, without overreacting because it isn’t as you hoped or wanted. You can’t
control life, or others, but you can control how you react.

5 Then, accept. When things happen, understand why they do, without judgment, and accept them as they are. Accept people for who they are. Accept yourself, without judgment, as you are. This takes practice.

6 Finally, know that the present moment, being as it is, also contains infinite possibilities. And those possibilities are opened up once you see things as they are, without judgment or expectations.

 

For more information on Leo check out Contribute and Guest Author.

Inspire Kids to Volunteer

If you want to teach your kids that its better to give than to receive get them involved in volunteering. The earlier they start the more likely kids will be to develop a lifelong desire to help people.

Volunteering can teach them about working well with others and that everyone's contributions are important. It can even teach older kids job skills. 
Consider your children's ages and abilities and choose activities accordingly. You might want to volunteer as a family, selecting an organization and task that interest everyone. 
Not sure where to begin? Check out www.volunteermatch.org which lists volunteer opportunities appropriate for all ages.

Enjoy the Last Few Weeks of Summer Vacation

August is here already! It's that time of the year when television commercials are all about returning to school. Enjoy the these last precious weeks with some fun summer playtime. Remember regular playtime is vital for everyone, including YOU!

Get in touch with your own playfulness. Kids really do model what they see. Create a bucket list of fun activities and games the kids would like to do before summer ends. Arrange low-key times with friends and family. This may mean turning down some invitations and setting aside an evening as family night. Make sure kids have regular opportunities to just hang out with family and friends. Eat dinner outside every night!  Make sure kids also have total down time for lying in the grass looking at the sky or sitting on the sidewalk drawing pictures with chalk.
Why not enjoy savor the last weeks of summer...

Summertime and Watermelon

Nutritionists have long appreciated the health benefits watermelon provides. Watermelon not only boosts your "health esteem," but it is has excellent levels of vitamins A and C and a good level of vitamin B6.

           

Vitamin A found in watermelon is important for optimal eye health and boosts immunity by enhancing the infection-fighting actions of white blood cells called lymphocytes.

Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.

Vitamin C in watermelon can help to bolster the immune system's defenses against infections and viruses and can protect a body from harmful free radicals that can accelerate aging and conditions such as cataracts.

A two-cup serving of watermelon is also a source of potassium*, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps.

An easy, fast, no-mess meal!

Ingredients

18 1 inch cubes of watermelon
6 cubes of smoked turkey breast
6 cubes of cheddar cheese
6 coffee stirrers or beverage straws

Instructions

Cut watermelon, turkey and cheese in cubes and skewer on stirrers or straws.

Being a Role Model is Not Enough

Many parents think they’re setting a positive role model for their teens by exercising and staying fit, but the kids don’t seem to care, as study in the Journal of Adolescent Health suggest.  A growing body of research indicates that being physically fit in childhood reduces the risk of cardiovascular disease in adulthood, but the study found there was little correlation between teens’ fitness levels and the teens, had one or both parents who regularly engaged in physical activity.

The problem with this study is that being a role model is setting a good example, but kids need more than “look at me, see what I am doing” involvement. Have you ever known someone who is a show-off? Well, I have and well it turns me off to, I almost want to do the opposite of what they are doing just to say to them...big deal!

Or how about a role model who is so rigid and over the top about being active? This type of role model is doing more harm than good, who wants to hear about health and fitness 24/7 (well maybe I do) ok back to my example, teens especially don't want this nagging.

The third type of bad role model is a do as I say not as I do, well forget you, you are not even a role model.

Fourth type of role model is a parent who has recently discovered how to eat well and exercise more and immediately wants the entire family to join in. This won't work in the beginning either, especially if you have tried and failed in the past, your family will just sit back and expect you to fail once again.

So what can you do to be a Positive Role Model? Try these steps:

1. Visualize your goal, what does this mean to you? More vegetables, a walking program, lose weight? You know your family better than anyone else, so see your goal and list the steps it will take to get there.

2. Commitment: Are you committed to this goal? What obstacles will you and your family face? What will it take to get your family on board?

3.Communicate. Call the family together, I know it sounds cheesey, but it works, you wouldn't expect a CEO of a company to implement challenges without the staff being on board would you? You are the CEO of your family! Create this goal as a family, listen to what each family member says and allow input from everyone.

4. Follow through. You are the CEO of your family, follow through with every step on your family plan, from grocery shopping to family outings.

5. Stay positive. Always, from obstacles (which are only learning experiences) to rewards (non-food).Before you go to bed every night, be grateful from any steps you took today in making your family life more healthy, and when you wake up think of 3 things you will do today to create a healthier home. Your kids will thank you...someday!

Grandpa's Farm

I've never been overweight. I would say it is partly due to genes, partly due to sports interests growing up, a very active family, twenty years as a personal trainer, and a large part due to good food memories. I grew up visiting my grandparent’s farms. My fondest childhood memories were climbing trees, scaling the backside of the barn to hide in the loft, sailing stick and leaf "boats" down the spring run-off river flowing across the fields and raiding Grandma and Grandpa Walkers garden for fresh tomatoes.

I can recall the taste of baby carrots, pulled forcefully with both hands to free them from their garden captor, rubbed semi-clean on my already-soil-covered jeans, and chomped down to the feathery green stems. I know the sweet, crunchy, carrot flavor with a hint of earthy soil. And peas! The sound of the crisp pod snapping open, pushing the row of green beauties into my mouth where they burst with flavor. I chose the young pods for small, sweet, juicy peas or the larger pods for a bigger pop in my mouth.

We'd eat the garden clean if Grandpa didn't emerge from his hiding place behind the row of trees to shoo us kids away after he'd decided we'd had our fill of food and sneaky fun. We thought we were stealthy in our garden raids, but I know Grandpa was stealthier, and most likely had a good chuckle watching us kids enjoy the garden. Grandpa died last year, and I miss him terribly but those early memories left a deep impression on me.

It is forever embedded in my taste buds along with lettuces, strawberries, raspberries, corn, peas, potatoes, and more. It's that taste that draws me to search out the best organic produce and begin my happy dance at the start of Farmer's Market season.

Some of my earliest and best food memories shaped how I have eaten most of my life, and they continue to shape the memories I help provide for my own kids. Fresh, juicy, ripe, local, organic, natural, delicious, and nutritious whole foods make up most of our meals.

I can only guide what my children eat during their years at home while I prepare their meals. Fortunately, my kids did follow my passion for real whole food, they are healthy eaters, who make wise food choices because the tastes that shaped their taste buds are the ones that came from the fresh flavors of the local markets and gardens that we visit and support; along with the small selection of herbs, fruits, and veggies we plant each spring.  

Why Do I Have Cravings?

You know we all get them around 4:00 o'clock the urge hits you, the chocolate chip cookie is whispering your name. It's crazy but cravings happen to most people and if you understand a little bit about cravings maybe you can outsmart them.

Cravings are not the same as just feeling hungry. Instead, you feel driven to have a chocolate chip cookie every afternoon, or you crave a glass of wine after work. Salty foods and late-night snacks can get to be a habit too.

The majority of women have food cravings — especially for sugary, “simple” carbohydrates, salty foods, and alcohol — and many of us feel powerless against them. But when you “give in” to the desire to eat sugar or drink alcohol, you can be consumed by guilt and remorse.

The word “cravings” is not code for lack of willpower. In many women, cravings are signs of hormonal issues, which are often tied to inadequate nutrition. But cravings can also be related to attempts to lose weight, especially if you have metabolic or physiological imbalances that make it very difficult to drop excess pounds. Some of these imbalances even involve the neurotransmitters in your brain. A third option traces cravings to issues with adrenal function.

Cravings mean that the body has its signals mixed up. When you are tired or sad, you will have low blood sugar and/or low serotonin (a “feel-good” brain neurotransmitter). Hormonal imbalance or weak digestion can lead to low serotonin. Low blood sugar or low serotonin sends a signal to the brain that it needs a pick-me-up. It is this signal — which you don’t consciously control — that causes a craving for sugar or carbohydrates.

Look at the foods, deficits and behaviors in your life that are the underlying causes of your cravings.

The primary causes of cravings are:

1. Emotional stress. Eating can be used as a substitute to fill the void for being bored, uninspired, stressed, problems with relationships or any other emotional triggers.

2. Dieting. If someone told you not to think about pink zebras, your mind would be filled with images of galloping pink zebras. The same goes for dieting -- when you ban certain foods from your diet, you are going to crave the very foods you are trying to avoid, and may end up binging on these outlawed morsels. Which, of course, defeats the whole point of a diet. 

3. Water. Lack of water can send the message that you are thirsty and on the verge of dehydration  Dehydration can manifest as a mild hunger. When you start to get the craving, take a drink of water instead. 

4. Lat of nutrients. If the body has inadequate nutrients, it will produce odd cravings. Low blood sugar can cause carbohydrate cravings, since low glucose levels indicate that the body's glycogen stores have become depleted (often due to heavy exercise or going long periods without eating). 

5. Hormones. When women experience menstruation, pregnancy or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

6. Evolution. For early humans, high-calorie foods were scarce, and the human brain became programmed to crave these types of foods since they boosted the body's calorie count. Now, when we go a long time without eating, the first thing most people crave is fatty food because high fat foods have more calories than protein- or carbohydrate-rich food, and will quickly make up for lost calories.

7. It's in your head. Some cravings exist due to habit. For instance, your family may have eaten dessert every night after dinner while you were growing up. Now, if dessert doesn't appear every night after dinner, you crave something sweet.Or maybe the cravings are all in your head. The mind is a very powerful tool, and mental associations can often trigger cravings. Passing a bakery on your way home may elicit a craving for donuts, or a billboard ad for McDonald's may trigger a craving for french fries. Certain activities are also linked to cravings. Watching movies, for example, is heavily associated with eating popcorn and candy, so just the mention of a movie can drum up a craving for junk food. 

8. Seasons. Often the body craves food that balance the elements in the season. Spring we crave detox foods like green leafy vegetables, summer-cooling foods, fall, grounding foods like squash, and in winter, heavy foods like chili.

What you can do about cravings?

1. Try to identify why you have the craving first, then make a healthy decision as to what you should drink or eat.

2. Eat breakfast — and make it a healthy one with a source of protein. Add a serving of fruit or a whole grain, and enjoy a big cup of herbal or green tea. You won’t be hungry ‘til lunch.  Why it works

Starving yourself or skipping meals leads to overeating and sends a distress signal to your brain that triggers cravings. Eating regular nutrient-rich meals and snacks, especially breakfast, can help prevent this from happening.

3. Carry a healthy snack with you. When the urge hits you don't rush off to the vending machine or the nearest gas station or fast food, be prepared! Pack, nuts, seeds, granola bar and fruit and of course water.

Live Healthy Everyday!

-Kimberly

Being a Role Model Is Not Enough!

 

 

 

 

 

 

 

 

Many parents think they’re setting a positive role model for their teens by exercising and staying fit, but the kids don’t seem to care, as study in the Journal of Adolescent Health suggest.  A growing body of research indicates that being physically fit in childhood reduces the risk of cardiovascular disease in adulthood, but the study found there was little correlation between teens’ fitness levels and the teens, had one or both parents who regularly engaged in physical activity.

The problem with this study is that being a role model is setting a good example, but kids need more than “look at me, see what I am doing” involvement. Have you ever known someone who is a show-off? Well, I have and well it turns me off to, I almost want to do the opposite of what they are doing just to say to them...big deal!

Or how about a role model who is so rigid and over the top about being active? This type of role model is doing more harm than good, who wants to hear about health and fitness 24/7 (well maybe I do) ok back to my example, teens especially don't want this nagging.

The third type of bad role model is a do as I say not as I do, well forget you, you are not even a role model.

Fourth type of role model is a parent who has recently discovered how to eat well and exercise more and immediately wants the entire family to join in. This won't work in the beginning either, especially if you have tried and failed in the past, your family will just sit back and expect you to fail once again.

So what can you do to be a Positive Role Model? Try these steps:

1. Visualize your goal, what does this mean to you? More vegetables, a walking program, lose weight? You know your family better than anyone else, so see your goal and list the steps it will take to get there.

2. Commitment: Are you committed to this goal? What obstacles will you and your family face? What will it take to get your family on board?

3.Communicate. Call the family together, I know it sounds cheesey, but it works, you wouldn't expect a CEO of a company to implement challenges without the staff being on board would you? You are the CEO of your family! Create this goal as a family, listen to what each family member says and allow input from everyone.

4. Follow through. You are the CEO of your family, follow through with every step on your family plan, from grocery shopping to family outings.

5. Stay positive. Always, from obstacles (which are only learning experiences) to rewards (non-food).Before you go to bed every night, be grateful from any steps you took today in making your family life more healthy, and when you wake up think of 3 things you will do today to create a healthier home. Your kids will thank you...someday!

 

Summer Fun: Badminton

Badminton

Taken from- Family Games. The Best in Family Game Night, Amazon 2013

Equipment Needed: Badminton set

I always thought badminton was a sissy sport until I saw it professionally played in Montreal. It is a sport that requires power, finesse speed and strategy

You can set up a badminton net and a simple court or playing area in your backyard. The net should measure 5 feet high and the court should measure 40 feet long by 22 feet wide for doubles and 17 feet wide for singles. If you’re playing backyard badminton recreationally rather than competitively, you don’t need a court that fits all the standard badminton court specifications. You can play on any rectangular surface divided in half by a net. To pick the team that goes first, you should toss a coin. The winner can choose whether to serve or receive first, or choose which side of the court to play on first. The player who lost the toss gets to make the other choice. Stand in the right service court when you have no points or an even number of points. The right service box lies behind the short service line and to the right of the center service line. Stand in the left service court when you have an odd number of points. The left service box lies behind the short service line and to the left of the center service line. Serve the shuttlecock cross-court to the service court diagonally opposite. Hit the shuttlecock below your waist to serve. Players hit the shuttlecock back and forth over the net to keep it in play. You must hit the shuttlecock before it touches the ground. If you hit the shuttlecock out of bounds, into the net or under the net, you lose the point. You cannot touch the net or net posts with any part of your body. You cannot reach over the net to hit the shuttlecock. You can win points on your own serve and on your opponent’s serve. Play until one player or team wins 21 points to win the game. If two sides tie at 29-all, the side that wins the next point wins the game. Change sides after the end of the first and second games. In the third game, change sides when one player or team wins 11 points. Serve first in the next game if you won the previous game. Play until one player or team wins two games.

Black and Blue Water

The Fountain of Youth is water, it is the elixir of life. Water has the restorative powers to cleanse, rebuild and restore the body. But do you sip enough from The Fountain of Youth? Most people feel that they do, but perhaps your body is telling you something different. Many people think that substituting sodas, coffee and juice for water is enough to keep us hydrated and healthy, but nothing can beat the original and the best – water.

Water is second only to oxygen in importance for health. Roughly 70 percent of an adult’s body is made up of water. At birth, water accounts for approximately 80 percent of an infant’s body weight. During your day you lose fluid continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health.

Once you drink water, it leaves your stomach in about 5 minutes.

We can survive a month without food, but we’ll die after a week without water.

The weight a person loses directly after intense physical activity is weight from water, not fat.

Here is a delicious way to drink your water. This is from; Why Should I Drink More Water?, (Amazon 2013)

 

Black and Blue Water

Fill a quart jar with cold water. Bundle fruit in cheesecloth. Squeeze the fruit and juices to release the flavor, be sure to do this over your pitcher so you don’t waste any of the juices. Tie off the cheesecloth and submerge the bundle just below the water in the jar. 

1. Black and Blue Water


2. ½ cup blackberries and ½ cup blueberries, muddle gently.


3. Optional add a squeeze of lemon or lime.


4. Let sit overnight in refrigerator and enjoy tomorrow.

Just For Today

Just for this morning, I am going to step over the laundry,

and pick you up and take you to the park to play.

Just for this morning, I will leave the dishes in the sink,

and let you teach me how to put that puzzle of yours together.

Just for this afternoon, I will shut off my phone and keep the computer off,

and sit with you in the backyard and blow bubbles.

Just for this afternoon, I will not yell once,

not even a tiny grumble when you whine for the ice cream truck,

and I will buy you one if he comes by.

Just for this afternoon, I won't worry about what you are

going to be when you grow up, or second guess every decision I have made

where you are concerned.

Just for this afternoon, I will let you help me bake cookies, and I won't

stand over you trying to fix them.

Just for this afternoon, I will take us to McDonald's and buy us both a Happy Meal so you can have both toys.

Just for this evening, I will hold you in my arms and tell you a story

about how you were born and how  much I love you.

Just for this evening, I will let you  splash in the tub and not get angry.

Just for this evening, I will let you stay up late while we sit on the porch and count all the stars.

Just for this evening, I will snuggle beside you for hours and miss my favorite tv shows.

Just for this evening when I run my finger through your hair

as you pray, I will simplly be grateful that God

has given me the greatest gift ever given.

And when I kiss you good night I will hold you a little tighter, a little longer.

It is then, that I will thank God for you  and ask him for nothing, except one more day....

* Author unknown, but I have repeated this poem to myself and my children for many years, and even today although my children are grown-up I still thank God and ask him for nothing, except one more day . 

Easy Fish Taco's

I had my first fish taco 5 years ago in Huntington Beach California, I absolutely love these! The great thing about fish taco’s is you can be creative with this dish. Here is an easy and yummy version;

Fish Taco’s

Any type of white fish, I prefer tilapia. I recommend about one fish per person.

Blackened Seasoning *tortilla’s corn or flour* salsa*avocado*lettuce*shredded cheese ( your choice)

Season each piece of fish with your blackened seasoning, place on a lightly greased baking sheet.   Place in a 375* oven for approximately 7 minutes per side.

Prepare and assemble the tortilla, if you want to warm the tortilla, place in oven for 15 second, they get crispy quickly. Add cheese, lettuce, avocado, and any items of your choice, place the warm fish in each tortilla wrap and enjoy!

Target Heart Rate for Kids

Heart Rate

Q: What is a heart rate?

A: The average number of heart beats per minute; a heart beat is when the heart contracts to pump blood thru your system.

Q: What is a resting heart rate?

A: Resting heart rate is the number of beats in one minute while you are at a complete rest state. Your resting heart rate indicates your basic overall heart health and fitness level. The more conditioned your body is, the less effort it needs to make to pump blood thru your body.

Q: What is a recovery heart rate?

A: This is the heart rate your body will drop to after two minutes, after stopping an exercise session. For instance you exercised for 30 minutes and your heart rate was at 155. Two minutes after you stopped exercising, your heart rate then decreased to 95. This recovery heart rate measure helps to evaluate your overall heart fitness level. Use this measurement to compare between exercise sessions

Q: What is a maximum heart rate?

A: A maximum heart rate (Max HR) is the highest number of beats your heart contracts during a one minute measurement. Max HR is a useful tool to measure training intensities and typically is used to measure or predict the level of exercise. It's always good to measure your Max HR while doing exercises to ensure you stay within a safe range or use it to measure if the exercise is actually working well enough to raise your heart rate to acceptable ranges and levels.

Q: How do I measure a Max HR?

A: The best method of determining your individual maximum heart rate is to be clinically tested and monitored on a treadmill. This is called a treadmill stress testing and is done by a cardiologist or certified physical therapist. Based on your age and physical condition, a formula is used to predict your Max HR. The other method is by using an age-predicted maximum heart rate formula:

WOMEN: 226 - your age = age-adjusted Max HR
MEN: 220 - your age = age-adjusted Max HR

Example: If you are a 30-year-old woman, your age-adjusted maximum heart rate is 226- 30 years = 196 bpm (beats per minute).

*note that this formula allows you to estimate your Max HR. Be sure to consult with your exercise trainer and doctors for the most effective rates that are customized to your health.

Parents often know that their own pulse rate or heart rate should be within about 60 to 100 beats per minute. It is very common for parents to wonder if their children's vitals signs are normal for their ages or sizes. They are often surprised that younger kids can normally have a much higher pulse rate than adults.It is important to know what a normal pulse rate is and what your childs pulse rate is when they are exercising.

Where to Measure the Pulse

The pulse is measured at the areas in which the artery passes close to the skin:

• Neck (Using your pointer finger and middle finger, start at the outer corner of theri eye and slide the fingers down to the neck, around the part of the neck that indents.) Carotid site


• Temple


• Wrist (Have your child wiggle their thumb,at the base of the thumb place your two fingers) Radial site.

In these areas, an artery passes close to the skin.

Once you find the pulse, count the beats for 1 full minute, or for 30 seconds and multiply by 2. This will give the beats per minute. Or press down until you feel the pulse, and then count each beat for 10 seconds. Multiply that amount by 6 to get your child's heartbeat.

How to Prepare for the Test

To determine the resting heart rate, you must have been resting for at least 10 minutes. Take the exercise heart rate while you are exercising.

Why the Test is Performed

Measuring the pulse can give very important information about your health. Any change from normal heart rate can indicate a medical condition. Fast pulse may signal an infection or dehydration. In emergency situations, the pulse rate can help determine if the patient's heart is pumping.

The pulse measurement has other uses as well. During exercise or immediately after exercise, the pulse rate can give information about your fitness level and health.

Average Pulse Rates

A child will usually be close to having an average pulse rate for his age when he is at rest, and is not crying, running, or playing. During crying or physical activity, a child's pulse rate may climb to the upper limits of normal for his age and it may drop to the lower limits of normal when he is sleeping.

• Newborn - 125 beats/min (can range from 70 to 190 beats/min)


• Infant - 120 beats/min (can range from 80 to 160 beats/min)


• Toddler - 110 beats/min (can range from 80 to 130 beats/min)


• Preschooler - 100 beats/min (can range from 80 to 120 beats/min)


• Six years old - 100 beats/min (can range from 75 to 115 beats/min)


• Eight years old - 90 beats/min (can range from 70 to 110 beats/min)


• Ten years old - 90 beats/min (can range from 70 to 110 beats/min)


• Twelve years old (girls) - 90 beats/min (can range from 70 to 110 beats/min)


• Twelve years old (boys) - 85 beats/min (can range from 65 to 105 beats/min)


• Fourteen years old (girls) - 85 beats/min (can range from 65 to 105 beats/min)


• Fourteen years old (boys) - 80 beats/min (can range from 60 to 100 beats/min)


• Sixteen years old (girls) - 80 beats/min (can range from 60 to 100 beats/min)


• Sixteen years old (boys) - 75 beats/min (can range from 55 to 95 beats/min)


• Eighteen years old (girls) - 75 beats/min (can range from 55 to 95 beats/min)


• Eighteen years old (boys) - 70 beats/min (can range from 50 to 90 beats/min)

Talk to your pediatrician if your child always seems to be at either the upper or lower limits of normal -- for example, if he is at the lower range of normal for his pulse rate, even when he is running around and playing, or if he is always at the upper range of normal for his pulse rate, even when he is sleeping.

One exception for the lower limit of normal may include very athletic teens, who can have resting pulse rates as low as 40 to 50 beats/min.

Heart Rate Charts:

Heart Rate Chart: Babies to Adults
AGE	Beats Per Minute (BPM)
Babies to Age 1	100 - 160
Children ages 1-10	60 - 140
Children age 10+ and adults	60 - 100
Athletes:	40 - 60

 

Target Heart Rate During Exercise
Age	Min-max Heart Rate (BPM)
15	123 - 164
20	120 - 160
25	117 - 156
30	114 - 152
35	111 - 148
40	108 - 144
45	105 - 140
50	102 - 136
55	99 - 132
60	96 - 128
65	90 - 120
70	90 - 120
75	87 - 116

 

Q: What is your heart rate reserve?

A: The heart rate reserve is the difference between your Max HR and your Resting HR. For instance, if your Max HR is 150 bpm and your resting HR is 65, this means your heart rate reserve is 95. (150 - 65 = 95)

Q: What is a safe heart rate?

A: Your "safe heart rate" is a heart rate that is prescribed to help moderate and supervise your exercise training so that you don't over do it. This range is typically about 60% of the maximum heart rate and helps to reduce the amount of stress on the heart while gaining good effects of exercise. This is especially important if you have a heart condition or just starting an exercise regime.

Q: What is a target zone?

A: A target zone is a heart rate range that helps you maintain an intensity level while you work out. There are different target zones for different types of athletes and levels of exercise you are following. Target zones typically correspond with a specific exercise goal and helps to effectively grade if an exercise is actually working for you or overworking you.

 

Fitness Target Zones: Heart Rates
Exercise Level	Benefits	Intensity Level (Max HR %)
Light Exercise	Healthy Heart Maintenance	50% - 60%
Weight Loss	Burn Fat & Calories	60% - 70%
Base - Aerobic	Increase stamina & endurance	70% - 80%
Conditioning	Fitness conditioning, muscle building, and athletic training	80% - 90%
Athletic - elite	Athletic training and endurance	90% - 100%

 

Select which level represents your physical condition and then locate the Heart Rate Zones for your age from the Target Heart Rate Chart. For Example: if you want to burn fat to lose weight, select your favorite exercise and keep within 60-70% of your maximum heart rate, based on your age, for at least 30 minutes a day, 3 times a week.

Make Family Memories This Summer

Summer vacation is almost here. So what are your summer plans?
Family vacations bring families closer together. As young people leave behind TV and texting for natural wonders and cultural diversity, it builds their self-assurance and piques their curiosity about things beyond their usual life. And because we know they enjoy sharing the adventure with other kids their age, we ensure the right mix of families to make a trip fun for everyone. Some companies' groups are so small, you can end up traveling with one other family—not nearly as much fun as having a robust number of kids with like ages. Most importantly, we avoid tourist throngs and "canned" activities. On our Family Trips, you won't breakfast with cartoon characters, and there are no midnight buffets. What you will get is plenty of outdoor activity together while discovering a whole new part of the world—and a whole new side of yourselves.
1. Dude Ranch:A dude ranch is the ideal spot to introduce your family (best for 3-year-olds and up) to serious nature, and an ideal spot for one of your family vacations.Get active with the kids,when you’re not playing Uno on the porch of your log cabin or hiking the open spaces, you'll be exploring it on horseback. Wrangler-led rides (for all levels) can introduce your kids and maybe even you to the thrill of horseback riding. Evening entertainment includes a low-pressure family talent show, singing, square dancing and roasting marshmallows.

To find a Dude Ranch visit:http://www.duderanch.org/

2. Get active with the kids on your rafting vacations: White water rafting can be exciting, it will get your adrenaline pumping.There are six different levels or grades of white water:

Below are the six grades of difficulty in white water rafting. They range from simple to very dangerous and potential death or serious injuries.

Grade 1: Very small rough areas, might require slight maneuvering. (Skill level: very basic)
Grade 2: Some rough water, maybe some rocks, might require some maneuvering. (Skill level: basic paddling skill)
Grade 3: Whitewater, small waves, maybe a small drop, but no considerable danger. May require significant maneuvering. (Skill level: experienced paddling skills)
Grade 4: Whitewater, medium waves, maybe rocks, maybe a considerable drop, sharp maneuvers may be needed. (Skill level: whitewater experience)
Grade 5: Whitewater, large waves, large volume, possibility of large rocks and hazards, possibility of a large drop, requires precise maneuvering. (Skill level: advanced whitewater experience)
Grade 6: Class 6 rapids are considered to be so dangerous that they are effectively unnavigable on a reliably safe basis. Rafters can expect to encounter substantial whitewater, huge waves, huge rocks and hazards, and/or substantial drops that will impart severe impacts beyond the structural capacities and impact ratings of almost all rafting equipment. Traversing a Class 6 rapid has a dramatically increased likelihood of ending in serious injury or death compared to lesser classes. (Skill level: successful completion of a Class 6 rapid without serious injury or death is widely considered to be a matter of great luck or extreme skill and is considered by some as a suicidal venture)

For more information on white water rafting go to: http://www.oars.com/rafting

3.Visit a big city. Cities have so much to offer families. Last year we went to Washington D.C. we visited museums, parks, the White House, walked the streets and saw as many monuments, statues, libraries and historical places we could squeeze in.

To check out big city tours: http://www.hotwire.com/theme/big-city.jsp

4.Get active with the kids during your all inclusive family vacations: There are so many wonderful all inclusive trips to take. We love kid friendly all inclusive resorts. There are so many activities for kids, parents and families to do together such as ,golf, tennis, waterskiing -- mixed with the unexpected, such as archery lessons, flying trapeze, pool games, yoga, hiking, day trips and circus school.

Check out the options at :http://www.familyvacationcritic.com/10-best-all-inclusive-family-resorts/art/

 

Make family memories this summer!

Free Book!

In celebration of spending time together as a family, my latest book FAMILY GAMES. THE BEST IN  FAMILY GAME NIGHT. Is FREE!

Get your copy by going to amazon.com and put my name, Kimberly Wechsler and look for the book to download now, you can be having a ton of fun with your family this weekend. This offer is good May 23- 28.

Thank you to all who have served in our honor and to their families who have given so much for all of us. God Bless America!

Fitness Tag

Fitness Tag: This twist on tag gives a physical boost to the classic game. Instead of standing in place once you’re tagged, think of a challenging but fun physical activity, like jumping jacks or balancing on one foot, and continue to do it until you get untagged.

Daily Decisions Make a Difference

Consuming food has such an enormous ripple effect that making small changes, one meal at a time, can reap big benefits. How you choose to prepare, cook, serve, can improve nutrition, weight loss, cost savings and the environment.

1. Decide what to eat. Plants promote health. By eating more plants, fewer animals and less processed food you can lose weight, and improve your cholesterol and blood sugar levels.

2. Grow it yourself. One of the most ecologically conscious things you can do to make a great meal is prepare it with food that you grew yourself. Plant a small vegetable garden and a few fruit tress in your yard. This is a great way to encourage young kids to eat their vegetables too.

3. Drink more water. Cut out sugary drinks and soft drinks. One of my latest books shows you how to naturally infuse water with fruits, kids love the recipes so much they will never miss the soda. click here for more information :http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dstripbooks&field-keywords=why+should+i+drink+more+water

 

Fitness Game of the Week

In celebration of my latest upcoming book : Boot Camp Fitness for Kids I will share with you creative ways of getting your kids to exercise! This weeks exercise is actually a game, kids love it and you can be creative by adding your own variations.

Astronaut
Number of Players:

This exercise/game supports movement patterns and skills: Running & Dodging.
Equipment: One balloon per player.

Purpose: Develop loco-motor and non-loco-motor skills. Develop endurance. Develop group cooperation.
Directions: Four children are selected as astronauts. Each astronaut is given a balloon for air
supply. On a signal the rest of the class (the Martians) chase the astronauts and try to destroy
their air supply (pop the balloons). Once all of the astronauts have their balloons popped, repeat
the game with four new astronauts. Play until everyone has had a chance to be an astronaut.
Teaching Hints: Use a large grassy area for this game. The children can tire quickly, so allow
short periods of rest. Make sure all of the astronauts have balloons popped. Do not allow
children to keep the balloons. A variation would be to use flags; once an astronaut’s flag has
been pulled, they must surrender the balloon to the Martian.

Top 10 Reasons to Shop at a Farmers Market

 

 

What is a farmers market?

A place where local farmers or growers gather to sell their goods directly to the public. It can be held indoors, outside, only during certain months, or year-round. Goods can include fruits, vegetables, meats, dairy, herbs, baked goods, jams, flowers, and other homemade or hand-crafted items.

Along similar lines, you can also obtain local goods from farm stands, natural foods co-ops, pick-your-own farms, natural foods stores, and farm CSA (community supported agriculture) programs.

Farmers markets are easy to find.

1. Produce at a Farmers Market is fresher due to the fact that most was picked within hours of arriving. Several studies have shown that the average distance food travels from farm to plate is 1,500 miles. In a week-long (or more) delay from harvest to dinner table, sugars turn to starches, plant cells shrink, and produce loses its vitality. Food at the Market is picked at its height of freshness. It is crisp, sweet and loaded with flavor. Children and adults alike, delight in eating a tree ripened peach or a vine ripened tomato.

2. Studies show that fresh produce loses nutrients quickly. The fresh-picked food that tastes so delicious is more nutritious as well. Freshly picked ripe food is at its peak in flavor and nutrition. Fresh fruit and vegetables are full of antioxidants and phytonutrients.

3. SNAP and WIC cards are accepted at most farmers markets.

4. You can try a new fruit or vegetable! Have you ever tasted kohlrabi? Many farmers markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious. You will find a large selection and unique varieties of foods not found in supermarkets.

5. Farmers often have good recommendations on ways to prepare their products.

6. Eat healthier foods. Create a healthy plate with goodies from your local farmers market. Visit different booths to pick up seasonal fruits and vegetables, as well as local dairy, grain and protein products so you can build your healthy plate

7. You’re investing in and strengthening the economy of your community.The United States is rapidly losing farmland. Shopping at a Farmers Market offers local farmers the opportunity to sell their products directly to the consumer. Buying your food directly from a farmer helps him or her continue to farm. Farmers markets can be important anchors for vibrant communities. Meet your local farmers, learn about foods grown in your area and catch up with friends and neighbors while stocking up with local goods. Supporting your local farmers market strengthens your community. You’re helping to preserve local farms and farmland..

8. It's a great way to get your kids involved. Let them pick out something new to try, then they can help prepare a meal or snack.

9. You’re reducing environmental impact less transportation costs and pollution, little to no packaging, and you’re cutting out the “middlemen”.

10. You should know your food (where it’s from, who grew it, and how).

Farmers markets are (generally) more affordable and/or of higher quality than supermarkets (it’s difficult to compare local food with supermarket food in terms of prices alone—you need to consider quality, nutrient availability, environmental impact, and growing, processing and storing methods).
It is a great learning experience for you and your family (an opportunity to talk to the farmers, learn new recipes or techniques, and try new foods)

Shopping at farmers markets supports your local farmers and keeps the money you spend closer to your neighborhood.

 

 

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Never Go Over the Rainbow

 

 

 

 

 

Eat the rainbow of 5 different colors of foods a day.

Vibrant color of foods are rich in antioxidants to help lower your blood pressure and cholesterol by incorporating a rainbow of 5 fruits and vegetables into you diet. By making this simple change to your families diet you can also lower your risk of a heart attack. Each color denotes a specific kind of vitamin and nutrient.

In this weeks meal plan we have

Dark green Kale

Scarlett apples

Flame orange carrots

Deep purple grapes.

Are you one of the few families not signed up for our weekly Healthiest Meal Plan and weekly Family Fitness Activities? Sign up now for The Healthy Lifestyle Package.

Family Meditation?

We live in such a fast paced world that we rarely take time for ourselves. What is even worse when we do take time for ourselves we feel guilty about it! We shouldn't feel guilty about taking time out, there are people around the world at this very second who are taking time for them self and enjoying their time. When you don't take time for yourself this type of a lifestyle can build up and store stress and anxiety in the body which over time can lead to illness. Even worse, we teach our children to deal with stress in the same manner we are dealing with stress. Relaxation and meditation rids the body of accumulated stress (both mental and physical) while strengthening the entire mind-body system to work more efficiently. Taking up regular forms of relaxation and meditation can promote not only improved health but also greater clarity, energy, mental awareness, confidence and creativity and fulfillment in life.

Meditation is strongly espoused in many eastern philosophies, people of any religion can practice meditation and derive considerable health benefits from it. With commitment, perseverance and regular practice, meditation can produce life-changing positive effects. By creating time and space to honor our basic need for stillness, we can transform our mental state, emotions, physical well-being and subsequent experience of life.

The stress of internal ‘mental chatting’ is deeply entrenched in our existence. Tragically, we have forgotten the simple pleasure of releasing our worries and finding the underlying thread of peace in each moment. That is not to say that we should ignore stressors and negative influences in our lives. However, mentally agonizing over our problems is counter-productive to health and well-being. Meditation can very effectively halt the vicious cycle of obsessive worry.

Still feeling cynical? Science, the very epitome of cynicism, is even acknowledging the benefits of regular meditation. Meditation has been found to balance our brains’ alpha and theta waves, thus enhancing the synergy of our creative and logical cognitive faculties. Meditators exhibit superior pain resistance to electric currents administered to the skin. Research also indicates that meditation can enhance sleep quality, mood, memory, blood pressure, mental alertness, migraines and headaches, posture and stress tolerance.

Try this exercise with your family. Find a space in your home free of distractions and clutter. Sit on the floor in a comfortable position. Instruct everyone to close their eyes and concentrate on breathing. Inhale deeply through the nose, and exhale through your mouth. Think of your favorite place to visit, maybe a park, the ocean, or beach. Imagine how you would feel if you were there right now. Allow each family member to sit peacefully as long as they can.

Top 10 Fitness Myths Exposed!

The U.S. Centers for Disease Control and Prevention has concluded that more than a third of Americans are overweight, and 30 %  don't exercise at all! So being a personal trainer for over 20 years here are the top 10 Fitness Myths Exposed.

1. Lack of time.

If it is important to you you will do it. Do you eat dinner everyday? Brush your teeth? Watch tv? It only takes 60 minutes per day, don't have 60 minutes at one time, break it down into increments that you can manage.

2. Can't afford a gym.

Walk, ride a bike, jump rope, join our weekly family fitness challenges. No equipment is needed and you can get an unbelievable workout right at home.

3. "I'm too old."

I have heard this one many times, even from some of my own family members. Stop worrying about age and get your body moving! Every little bit will help your body and mind. Try  tai chi, yoga, pilates, rent a DVD. Join the local YMCA.

4. No Pain, No Gain.

Yes, as a Fitness Instructor teaching Hi/Low Aerobics back in the 90's this was our mantra. But believe me, I now teach yoga, pilates, aquatics regularly and this saying couldn't be farther from the truth! So suffering isn't required, aim to push yourself to fatigue not pain.

5. You Must Break a Sweat.

How much or little you sweat does not correlate with how many calories you are expending. Just get out there and move your body!

6. You Must Stretch Before You Exercise.

For the past 20 years this has been a hot topic at every conference I have attended. As an instructor our goal was to warm our clients for 5-10 minutes before any type of class and 5-7 minutes post stretching too. So here is my scoop, the reason why we should stretch is to warm up our muscles before you we use them, it helps with blood flow and oxygen to the working muscles. If you don't want to do 30 minutes of stretching prior to walking, just jog in place, do knee lifts, and swing arms in circles, bend over and touch toes, think about the parts of your body and do little movements that will copy the big movements you are about to do! Be creative!

7.Crunches Melt Away Belly Fat.

Truth is you can not spot reduce! Ab work is great, but ab work will not reduce the fat around your midsection, cardio and diet will do that. But it is important to do ab work because it will help strengthen and protect your back, improve your posture and increase overall muscle mass, which when you have more muscle into fat in your body you will burn more calories even at a resting heart rate.

8. Women using Weights Will Get Bulky.

Not unless you are on steroids. The truth is that most weightlifting women won't end up wit big bulky man like muscles because we simply have less testosterone. Any kind of strength training will help improve bone density, increase muscle mass and decrease body fat in men and women.

9. Dieting is Enough.

No its not!You must combine regular activity  with consuming lean proteins, healthy fats, limited starches and no added sugars.

10. Exercise is Hard.

Then you haven't found the right exercise for you. Don't think push-ups think walk in the park, or yoga, experiment with new types of sporting activities! Fencing, kick a soccer ball with your kids, this type of activity is fun.

Overcome Obstacles

 

 

Given the health benefits of regular physical activity, we might have to ask why two out of three (60%) Americans are not active at recommended levels.

Many technological advances and conveniences that have made our lives easier and less active, many personal variables, including physiological, behavioral, and psychological factors, may affect our plans to become more physically active. In fact, the 10 most common reasons adults cite for not adopting more physically active lifestyles are (Sallis and Hovell, 1990; Sallis et al., 1992)

• Do not have enough time to exercise


• Find it inconvenient to exercise


• Lack self-motivation


• Do not find exercise enjoyable


• Find exercise boring


• Lack confidence in their ability to be physically active (low self-efficacy)


• Fear being injured or have been injured recently


• Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals


• Lack encouragement, support, or companionship from family and friends, and


• Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.

Understanding common barriers to physical activity and creating strategies to overcome them may help you make physical activity part of your daily life.

Suggestions for Overcoming Physical Activity Barriers
Lack of time	Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
	Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
	Select activities requiring minimal time, such as walking, jogging, or stairclimbing.
Social influence	Explain your interest in physical activity to friends and family. Ask them to support your efforts.
	Invite friends and family members to exercise with you. Plan social activities involving exercise.
	Develop new friendships with physically active people. Join a health club or a hiking club.
Lack of energy	Schedule physical activity for times in the day or week when you feel energetic.
	Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation	Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
	Invite a friend to exercise with you on a regular basis and write it on both your calendars.
	Join an exercise group or class.
Fear of injury	Learn how to warm up and cool down to prevent injury.
	Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
	Choose activities involving minimum risk.
Lack of skill	Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
	Take a class to develop new skills.
Lack of resources	Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or boot camp.
	Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.).
Weather conditions	Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Travel	Put a jump rope in your suitcase and jump rope.
	Walk the halls and climb the stairs in hotels.
	Stay in places with swimming pools or exercise facilities.
	Ask if the hotel has an agreement with a local health club to use their facitilies.
	Visit the local shopping mall and walk for half an hour or more.
	Bring your music.
Family obligations	Trade babysitting time with a friend, neighbor, or family member who also has small children.
	Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) and exercise together. You can spend time together and still get your exercise.

 

 

What negative thoughts do you have that could hinder a healthier lifestyle?

 

 

 

How can you change or challenge these negative thoughts?

 

 

List your personal reasons to exercise.

 

 

 

What can you do on days in which you have a hard time sticking with your exercise program?

 

 

It is important even on your “down” days to keep some forward momentum, so write list of the exercises you can do even when you don’t feel like exercising. Keep a list of what you will do if the weather is bad outside and you can’t go for a run, what is your backup plan?

My interview on Fox News

I was so excited to be interviewed by Fox News Health. check it out!

http://www.foxnews.com/health/2013/03/29/7-fun-activities-to-get-your-kids-excited-to-exercise/

My Latest Book!

When you think of exercises what comes to mind? Push-ups? Jumping jacks? Sit-ups? Do these types of exercises leave you wanting more, or do they make you laugh, and do your kids like to do that type of exercise? I’m guessing they don’t and I think I know kids pretty well, I have taught over 75,000 kids fitness and I know what motivates kids to be physically active…fun! I have taught kids fitness in camps, clubs, schools, birthday parties and on tv. I am opening my Personal Training Manual to you and your family to share with you some of my best family exercises. Any type of movement is exercise, so you don’t have to do push-ups to strengthen your body you can play a game of crab soccer and have the same results you would achieve if you went to the gym, the big difference is crab soccer is much more fun and you get to enjoy playing with your family, isn't that the quality time we are all searching for? to purchase this book and any of Kimberly's other books shop in Fit American Families Store or go to www.Amazon.com and search for Kimberly Wechsler.

Louisville Basketball Player

I couldn't stand watching the instant replay of gruesome injury of Louisville basketball player, Kevin Ware. Images like that get stuck in my mind, I guess its a sense of fear and of course sorrow for this young athlete. But as much as I promote sports and always will as a necessary part of staying physically fit, it does come with some risks.

Here are the the TOP 10 Sport Injuries.

Number 10: Achilles Tendinitis

When the tendon at the back of the ankle — the Achilles tendon — is overused, inflammation and pain can occur, which is known as acute Achilles tendinitis. If this condition is left untreated, it can become chronic and the injury can worsen until it becomes impossible to run. Achilles tendinitis is most common among runners and athletes who participate in sports that involve running or jumping.

Prevention and treatment: Stretching and strengthening exercises for the calf muscles can help prevent injury to the Achilles tendon. Rest, ice, compression, and elevation (RICE), an anti-inflammatory medication, and strengthening your calf muscles are your best treatment options. Do not resume sports until the injury is completely healed or it may become a chronic condition.

Number 9: Concussion

A concussion is an injury to the brain that is usually the result of a blow to the head. Symptoms include disorientation, vision disturbance, headache, dizziness, amnesia, loss of balance, difficulty concentrating, and nausea. A concussion does not necessarily involve a loss of consciousness. Concussions are most common in contact sports, such as football, boxing, hockey, and soccer. However, they also occur in sports like skiing and gymnastics. While most people return to normal a few weeks or months after a concussion, multiple concussions can cause permanent damage.

Prevention and treatment: The best way to prevent concussion is to avoid contact sports, but that may not be a viable option for many people. Treating a concussion simply involves resting, although you can take acetaminophen (Tylenol) if you have a headache. Depending on the severity of your concussion, you will have to refrain from playing contact sports for a few hours to a few months. Returning to play too quickly could result in second impact syndrome, a potentially fatal condition.

Number 8: Groin Strain

A strained groin or adductor muscles — the fan-like muscles situated in the upper thigh that serve to pull the legs together — usually happens when you suddenly change directions while running, such as in soccer, hockey, basketball, racket sports, football, and volleyball. Symptoms include sharp pain, swelling and sometimes even bruising on the inside of the thigh.

Prevention and treatment: As with most sports injuries, the best way to prevent a groin pull is to stretch properly before exercising. Also, gradually increasing the intensity of the activity rather than jumping into the activity too quickly may help prevent injury, and strengthening the groin muscles can be helpful too. RICE, combined with anti-inflammatory medications, is the best treatment plan. Don't do anything too strenuous for a week or two after the injury, and when you do resume exercising, apply ice to the affected area after your workout until healed. When you are feeling better, start a stretching and strengthening program.

Number 7: Shin Splints

Shin splints refer to pain on the inner side of the shinbone caused by inflammation of the muscles that surround it. They often affect people who aren't used to exercising; they can be caused by increasing the intensity of your workout too fast, wearing worn-out shoes or by jumping or running on hard ground.

Prevention and treatment: Wearing good shoes, cross training, stretching, and not increasing workout intensity too quickly are the best preventive measures. As for treatment, ice, stretching and anti-inflammatory medications are your best bets.

Number 6: Lower Back Pain

Although lower-back pain is much less common among athletes than among sedentary and overweight people, it can affect runners, cyclists, golfers, tennis, and baseball players. While there are many types of lower-back pain — bulging discs, back spasms, and pain reaching down the leg from the lower back, known as sciatica — the most common reason for sports-related back pain is simply improper stretching. In the case of runners, having even the slightest discrepancy in leg length can cause back pain.

Prevention and treatment: Although some lower-back injuries cannot be prevented, warming up properly before exercising will greatly reduce your risk of injury. While bulging discs and sciatica require fast medical treatment, you can treat a simple muscle pull or back spasm yourself with RICE, anti-inflammatory medication and stretching. Runners with a difference in leg length can get orthotic lifts from a podiatrist to correct the problem.

Number 5: Pulled Muscle

Not warming up properly, fatigue, lack of flexibility, and weakness can cause all types of athletes to pull a muscle. The most commonly pulled muscles are hamstrings (especially in sports involving running, such as jogging, basketball and soccer) and calves (particularly in older tennis players). The hamstrings are the muscles behind your thighs; pulling them is painful and can even cause bruising. While these are the most common, you can pull many different muscles depending on the sport you are performing.

Prevention and treatment: The best way to prevent pulling a muscle is to stretch properly before and after exercising, and avoid working out when you are fatigued and weak. As with most injuries, RICE and anti-inflammatory drugs are helpful, as well as gentle stretches. When the injury has begun to heal, you can begin exercising again, but stop every so often during your workout to stretch until you are completely healed.

Number 4: Tennis or Golf Elbow

Elbow injuries account for 7% of all sports injuries. Tennis elbow consists of tendon degeneration in the elbow due to repeated backhand strokes in tennis. It causes pain on the outside of the elbow. Golf elbow, on the other hand, usually affects the inside of the elbow, although it can sometimes attack the outside. The pain experienced is a result of an inflammation of the epicondyle, the area on the inside of the elbow where the forearm-flexing muscles attach to the upper arm.

Prevention and treatment: The best way to prevent these ailments is to perform forearm-strengthening exercises, such as wrist curls, reverse wrist curls and squeezing a soft rubber ball. Also, improving your swing technique and wearing an elbow brace can be very helpful. Treatment can be as simple as RICE and anti-inflammatory medications, but in some cases physiotherapy and a prolonged break from the sport may be necessary.

Number 3: Ankle Sprain

Ankle sprains are very common among soccer, hockey, basketball, and volleyball players. They are almost inevitable in sports that involve jumping, running and turning quickly; these movements can lead to twisting the ankle and even possibly tearing a tendon or ligament. An X-ray can rule out the possibility of a fracture.

Prevention and treatment: Strengthening your ankles by doing exercises such as ankle lifts on stairs, as well as taping the ankle or wearing a lace-up brace can help, but these measures in no way guarantee that you won't be injured if you fall hard or make a false movement. Treat an ankle sprain with RICE and anti-inflammatory drugs, but don't rest it excessively for more than a day. To help your ankle heal faster, you should try to move your ankle gently to get the circulation going and reduce swelling.

Number 2: Shoulder Injury

About 20% of sports injuries involve the shoulder, including dislocations, sprains and strains. Shoulder injuries are most common in tennis, swimming, weightlifting, baseball, and volleyball — basically, any sport that involves a lot of overhead movement. These problems are generally due to overuse, which loosens the rotator cuff — the group of tendons and muscles that surround the shoulder. Symptoms include pain, stiffness, and weakness and slipping in the shoulder.

Prevention and treatment: To prevent shoulder injuries — which often occur when you haven't been using your shoulder muscles for a while, such as during your baseball league's off-season — be sure to strengthen your muscles through weight training before the season begins. If you do injure yourself, RICE and an anti-inflammatory medication are your best treatment options.

Number 1: Runner's Knee

Knee injuries comprise about 55% of all sports injuries and approximately one-fourth of all problems treated by orthopedic surgeons. Although torn ligaments and cartilage are the most common injuries, many knee problems are grouped into the category of "runner's knee," which includes a variety of aches and pains related to the kneecap. Runners are not the only victims of such injuries; they also strike cyclists, swimmers, people who practice step aerobics, and football, basketball, and volleyball players. Runner's knee occurs when overuse leads to irritation of the tendon below the kneecap or when the region underneath the kneecap is worn or afflicted with arthritis.

Prevention and treatment: Replace shoes and insoles regularly; choose a softer running surface such as an indoor track rather than hard pavement; strengthen your quadriceps through weight training; take more rest days between workouts; and cross train to prevent overuse. If you injure your knee, don't exercise for at least two days and take an anti-inflammatory medication. When you resume your workout, make sure to warm up properly and apply ice to your knee for about 20 minutes afterward.

Prevention is Key

Many sports injuries are due to an improper warm-up or stretching routine or because the level of intensity of the workout was increased too quickly. Therefore, the best way to avoid sports injuries that can keep you out of the game for weeks or months is to stretch adequately before and after your workout, and to pace yourself according to your level of skill and experience in the sport.

March Madness-Bring it Home

The NCAA Men's Basketball Tournament continues, and the March Madness has truly been mad for some and exciting for others. I read today that there are over 52 million viewers of March madness, so how can we bring this madness home? Very easy!

Sports are a celebration of being human. They symbolize and encapsulate competition and co-operation, tenacity, skill, mental toughness, physical excellence and sportsmanship. They are a celebration of who we think we are, what we prize most highly, and how we can strive for more. For thousands of years, sport has been a crucial part of most good education systems, for good reason. Whether sport is played as an individual or as a team, it has important  life lessons to teach us which carry over into the rest of life, and which apply to business, politics, teamwork, leadership and our family life.

Sport teaches both mental and physical agility. Sport teaches us to time our run and to tolerate and overcome physical pain and limitations. Sport is about thinking and strategizing, and its about mental toughness and resilience.

Ultimately, sport is more about the mental challenge than the physical one, ask any of my teammates from my tennis team and you will get an amen from this one!

Sport teaches us sportsmanship, which is essentially how to handle ourselves with grace, dignity and humility in victory and defeat, I always stay seated and watch how the players interact with one another when the game is finished, that's when you see true sportsmanship, grace and honor, be sure to point this out to your kids as well.

We are almost into little league season so this reminder goes to all parents who play an important role in the stands of a little league field, whether we are participants or spectators, to be good sports there can be no complaint, tantrums, weakness or bad grace, and the only tears we are allowed to shed are tears of joy.

In work and the rest of life, sport reminds us to do better, last longer, be stronger and aim higher. And strive, individually and in teams.

Let's Play Ball!

Kimberly to Appear at Addison Wellness Expo!

Kimberly will be appearing at the Addison Wellness Expo in Addison on April 20-21. If you are in the Dallas area please stop by to see her and receive a gift!