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.

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.

Get your bike out of the garage

 

 

For some of us who live in the southern states, we can ride our bikes most of the year. I am not bragging  I miss cross country skiing and outdoor ice skating on a pond, so we have other "winter activities" to keep up moving.

Yes, it is January as long as weather permits its still cycling season. So move some stuff around in your garage and go for a bike ride and take you kids with you. Did you know a  135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes. Plus riding a bike is a great workout for your core, quadriceps, hamstrings and calves.

Simplify, and Savor Life

‘The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.’ ~Thich Nhat Hanh

Post written by Leo Babauta. Follow me on twitter .

These days we have an abundance of luxuries, but I’ve found that excess actually decreases my enjoyment of life.

Sure, we can get massive amounts of rich foods, feasting to our heart’s content, stuffing ourselves in alarming displays of gluttony … but is that really enjoyable on a regular basis?

And yes, television can be fun, and so can ridiculously large parts of the Internet, but if it’s always on, if we’re always connected, doesn’t that lower the fun factor?

Excesses lead to all kinds of problems, but the biggest problem is that life is less enjoyable.

I’ve been finding that simplifying things means I can savor life more fully.

Savoring life starts with a mindset. It’s a mindset that believes that excess, that rushing, that busy-ness, that distractedness, isn’t ideal. It’s a mindset that tries instead to:

• simplify


• do & consume less


• slow down


• be mindful & present


• savor things fully

It’s the little things that make life enjoyable: a walk with a loved one, a delicious book, a chilled plum, a newly blooming tree.

And by simplifying, we can savor life to the fullest.

Some ideas I’ve been considering lately:

1. Coffee: Instead of ordering a latte, mocha, cappuccino with whipped cream and cinnamon and shavings … simplify. Just get pure, good coffee (or espresso), brewed fresh with care and precision, with quality beans, freshly roasted. Make it yourself if you can. Drink it slowly, with little or nothing added, and enjoy it thoroughly.

2. Tea: I recently had tea with Jesse Jacobs, the owner of Samovar Tea Lounge, and he poured two different teas from tiny tea pots: Nishi Sencha 1st Flush and Bai Hao Oolong tea. It was fresh, hand-made tea from real leaves, not a tea bag, and it was simply delicious. Drink it slowly, with your eyes closed, fully appreciating the aroma … wonderful.

3. Workouts: I’ve been a fan of simpler workouts recently. While others might spend an hour to 90 minutes in the gym, going through a series of 10 different exercises, I just do 1-3 functional exercises, but with intensity. So I might do some sprint intervals, or a few rounds of pushups, pullups, and bodyweight squats. Or 400 meters of walking lunges. Let me tell you, that’s a simple but incredible workout. Another I like: five rounds 85-lb. squat thrusters (10 reps) alternated with pushups (10 reps). Today’s workout was three rounds of 15 burpees and 800-meter runs. No rest unless you need it. These are great workouts, but very simple, and very tough. I love them.

4. Sweets: I used to be a sugar addict. Now I still enjoy an occasional dessert, but in tiny portions, eaten very slowly. What I enjoy even more, though, is cold fruit. A chilled peach, some blueberries, a few strawberries, a plum: eat it one bite at a time, close your eyes with each bite, and enjoy to the fullest. So good.

5. Meals: While the trend these days is super-sized meals of greasy, fried things (more than two people need to eat actually), I have been enjoying smaller meals of simplicity. Just a few ingredients, fresh, whole, unprocessed, without chemicals or sauces. My meals usually include: a breakfast of steel-cut oats (cooked) with cinnamon, almonds, and berries; a lunch of yogurt, nuts, and fruit; a dinner of beans or tofu with quinoa and steamed veggies (or sauteed with garlic and olive oil). These simple meals are better because not only are they healthy, each ingredient can be tasted, its flavor fully enjoyed.

6. Reading: While the Internet is chock full of things to read, I’ve been enjoying the simplicity of a paper book, borrowed from the library or a friend (borrowing/sharing reduces natural resources consumed). When I read online, I read a single article at a time, using either theReadability or Clippable bookmarklet to remove distrations, and in full-screen mode in the Chrome browser (hit Cmd-Shift-F on the Mac version or F11 in Windows). It’s pure reading, no distractions, and lovely.

How Many Calories Do You Actually Burn In A Day?

How many calories should I consume in a day? Well the answer depends on the weight
you want to be and the amount of calories your body needs just to function.

Here is a formula that will determine how many calories your body needs just at rest; (
This formula is good, the example came from Wikipedia Answers)

To determine the amount of calories you burn at rest, you need to know your: weight,
height, and age. With this information, you can determine your BMR (amount of energy
your body needs to function at rest). Use the formula below which only applies to adult
females:

655 + (4.3 x weight in lbs) + (4.7 x height in inches) – (4.7 x age) = ____ calories

Fill in your weight, height and age. This number will be your daily calorie intake (or how
many calories your body needs) without any exercise. This calculation will tell you how
many calories your body needs-or how much it ‘burns.’

Example: A woman who is 25 years old, weighs 140lbs, and is 70 inches tall.

655 + (4.3 x 140lbs) + (4.7 x 70 inches) – (4.7 x 25) = 1469 calories

This woman would only need 1469 calories a day for her body to function at rest. Be
sure to type this calculation into your calculator all at once, or else you might be getting
answers close 9000 which is incorrect. To make sure you calculate your BMR correctly,
try typing in the example above and see if you get the right answer.

For an easier calculation, I use the following formula:

Lets say you would like to weigh 120 pounds. Take that number and multiply by 10.
So you should consume about 1200 calories per day. Please do not use this rule with
children, it is best to discuss your childrens weight and BMI with your pediatrician.

To Your Good Health,

Kim Wechsler

How Intense?

Today I want to discuss how to help your kids bring intensity to their workouts. Older
children ages 16 and up can use the Karvonen system to determine their target heart rate
during physical activity. (check my previous blog for THR)

But for younger children it is easier to determine if they are exercising hard enough to
make a difference in their bodies by the Sweaty Head Rule.

Talk to your kids about sweat:

Explain to your children that sweat is good, (if your child sweats excessively, please
discuss this with your pediatrician). Our bodies try to maintain a body temperature of
around 98.6 degrees Fahrenheit. When you add a physical activity for example running,
this motion causes your internal organs and muscles to work harder. Remember our
bodies sweat all the time, even when we sleep but we don’t notice it until we sweat
harder. The hard work of running produces heat. Our bodies adjust to this heat by
releasing this moisture through millions of pores throughout our bodies, its our bodies
way of cooling us down. For each pearl size bead of sweat our bodies produce it can cool
nearly one litre of blood by 1 degree Fahrenheit.

Have fun with sweat:

Ask your child where they think they have more sweat glands, under their arms, feet,
head…

Have your child taste their sweat, (I know your are saying eeeuuuwwwww) but trust me
kids think its funny. Ask them what it tastes like.

Go for a walk and have them tell you when they first start to feel sweaty.

See who can get sweatier, you or them.

Carry a tissue with you and when they work up a sweat see if they can make an entire
face print of sweat on the tissue, (I know what you are saying, but I have done this in the
schools and kids think its funny.

Keep in mind, through sweat, urination and breath work our bodies are depleting the
water within our bodies, so keep hydrated by drinking 6 ounces of water for every 15
minutes of exercise.

To your good health,

Kim Wechsler

31 Ways to Motivate Yourself to Exercise

 

 

“80 percent of success is showing up.” – Woody Allen

Post written by Leo Babauta. Follow me on Twitter.

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question every now and then, and I have the feeling I’m not the only one.

A few weeks ago, I wrote 4 Simple Steps to Start the Exercise Habit … and the fourth and final step was to add motivation as needed until the habit sticks. This post is to help you with that fourth step.

There are a million ways to motivate yourself to exercise, actually, but these are a few that have worked for me. And trust me, I’ve had days when I’ve struggled with exercise. Most recently, the things that have helped include finding a workout partner (one of the best motivators!), logging my exercise, reading magazines, books and websites, and rewarding myself.

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”


2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.


3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.


4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.


5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.


6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works.


7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.


8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.


9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.


10. Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.


11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.


12. Fitting into new clothes. Wanna look good in a smaller size? Work out!


13. Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.


14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.


15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.


16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.


17. A workout partner. Best thing I’ve done.


18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.


19. A coach or trainer. Worth the money, just for the motivation.


20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.


21. Your before picture. You often don’t realize how far you’ve come. Take pictures.


22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.


23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.


24. Living long enough to see your grandkids … and play with them.


25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.


26. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.


27. Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.


28. Motivational quotes. I like to print them out or put them on my computer desktop.


29. Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!


30. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.


31. An upcoming day at the beach, or a reunion. Nuff said.

 

Stress Buster

How do you handle stress?

Scream? Punch pillows? Throw an object across the room? Get a shot of vodka? Smoke a cigarette?  Bite your nails? Use profanity? Use nasty or sharp words to an innocent person? Call a friend to complain to? 

Admit it, at times we have probably done one of these or all of these at the same time. I confess I have done most of the above...that is until I learned this technique...

But before I share this technique with you, how do your kids react to stress? I bet I know...the same way YOU DO.

My niece at 3 years old knew exactly the moment and the tone to say the word "sh#t"! I witnessed this moment and at first I thought it was funny, but I held my laughter inside and I looked at my sister, embarrassed she said to me "who did she learn as that from?" I held my tongue, ( I think you know the answer.)

Learning to de-stress is a learned skill. Its not an easy skill to learn or to remember to do when you're in the heat of the ##!!! moment.

So it will take a lot of repetition to get this technique down so it pops in your head when you need it the most, and if your life is alot like my life, you'll have plenty of opportunities to practice to perfection! But as your are learning teach your kids at the same time.

Here you go...

The 4-7-8 (or Relaxing) Breath is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.

The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.


• Close your mouth and inhale quietly through your nose to a mental count of four.


• Hold your breath for a count of seven.


• Exhale completely through your mouth, making a whoosh sound to a count ofeight.


• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Now don't you feel better?

4 Simple Steps to Start the Exercise Habit

Post written by Leo Babauta. Follow me on Twitter.

I have to admit that I have my ups and downs with the exercise habit.

So I know that it’s not the easiest habit for most people, and most people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again.

I’ve written before about how to build the exercise habit (and even have a guest post on it), but today I thought I’d revisit the topic for those who still have trouble.

The Main Problems
So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

1. Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.


2. Too many goals. Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit sweets, and stop drinking soda. Well, those are multiple goals, and you cannot focus on the exercise habit if you’re trying to do all the others at the same time. Or we might start with one goal, but then get caught up in another goal (to stop procrastinating, for example), and lose our focus on the first one.


3. Not enough motivation. It’s not a lack of discipline, it’s a lack of motivation. The most powerful motivators, in my experience, are logging your habit and public pressure. There are many others that help as well.

The 4 Simple Steps
So how do we solve those problems? Keep it simple. Here are the 4 simple steps to start the exercise habit (and keep it going). I should note that you can use these 4 steps to start any habit.

1. Set one easy, specific, measurable goal. There are several keys to setting this crucial goal:
   
   
   
   • Written: Write this down. Post it up. If you don’t write it down, it’s not important.
   
   
   • Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 10 minutes after a month. Then go to 15 after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.
   
   
   • Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.
   
   
   • Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.
   
   
   • Measurable: By measurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.
   
   
   • One goal: Stick to this one goal for at least a month. Two months if you can bear it. Don’t start up a second goal during that 30-day period. If you do, you are scrapping this goal.
   
   
   
   


2. Log it daily. This is the key habit. If you can log your workout, you will start to see your progress, and it will motivate you to keep going. And you have to make it a habit to log it right away. Don’t put it off, and say you’ll do it before you go to bed. As soon as you’re done working out, log it. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did.


3. Report to others. I think this is key. You can do it on your blog, on an online forum, with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. However you set it up, make it part of the process that you have to report your daily workout to other people. It could be using an online log, or on a forum, or through email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know your goal, and that you are going to report to them, and be sure that they are expecting it every day.


4. Add motivation as needed. The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.

Fit Living Everyday!

 

 

 

Meet a Fit American Families

Jennifer and Sal Lazar from Texas

I get frustrated that we have to call it "exercise".  I think of it as fit living, or just normal everyday activities.  "Conveniences" have taken away so many things that we used to use our bodies to do.  For example, carry your groceries.  By using canvas bags that hold a lot, I can usually get all my shopping in two bags and carry them to the car.  I use my core and arm strength - and it strengthens bone density to carry the extra weight.  I don't really think of that, I just carry them to the car.  Take the stairs instead of the elevator or escalator.  Park a few aisles further and walk.  Send the kids to the neighbors on their bike (why do parents drive their kids everywhere?? when the distances are not far and they could walk or ride a bike?).   Who started driving their kids to school now we all have to do it?  Buy an apple instead of cut up apples slices in a bag of chemicals.  Whatever happened to cut orange slices after soccer or football practice?  Now it is pre-packaged junk food that is supposed to be nutritious?  What parent started bringing that junk?  Kids used to have a blast making orange smiles - AND give their bodies what they need after physical exertion - now they eat junk provided by parents.

And parents these days don't have a clue.  Yesterday I was in line at a buffet (after a golf tournament) and the lady behind me said she was skipping the salad.  I said jokingly, "to save the calories?"  (and eat the chocolate cake at the end of the buffet).  She said "yes!  you know salad has no nutritional value!"  She probably doesn't eat fruit either because of the sugar.  HA!  My son is on the ketogenic diet and I have the calories and nutritional content of almost every food because I must calculate a very specific ratio for every meal.  Fruit and salad have next to no calories - when compared to a piece of bread, or scoop of rice, or bowl of pasta (not even counting cookies, cakes and such).  The general public has no clue.  And fat!  Oh, the fat phobia.  Fat is what is missing from our diets (I contend)!  We NEED it!  Yes, it should be good fat, but we are so fat-phobic we buy fat-free peanut butter, and fat-free dressing when nut oils and olive oil should be consumed by the tablespoons.  We have simply replaced fat with sugar and look where it has gotten us.

My son gets so frustrated with me but I read every label.  If it has HFCS, I won't buy it.  Period.  He knows, and will find something else.  I look for products with ingredients that I can read.  If you can't read it, you shouldn't eat it.  The produce area has no labels.  We should shop on the exterior of the store and stay out of the aisles.  I am sure you have heard that before.

4 Simple Steps to Start the Exercise Habit

 

 

Post written by Leo Babauta. Follow me on Twitter.

I have to admit that I have my ups and downs with the exercise habit.

So I know that it’s not the easiest habit for most people, and most people’s experiences consist of starting and stopping and starting again. Which is fine — don’t beat yourself up about it. The important thing is starting again.

I’ve written before about how to build the exercise habit (and even have a guest post on it), but today I thought I’d revisit the topic for those who still have trouble.

The Main Problems
So why do most people have trouble making exercise a regular habit? Well, there are probably a number of factors, but here are the main ones as I see it:

1. Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to run 30 minutes every day!” The problem is that the goal is too difficult to sustain for very long. You can do it for a few days, but you soon run out of energy, and it becomes a drag to do it.


2. Too many goals. Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit sweets, and stop drinking soda. Well, those are multiple goals, and you cannot focus on the exercise habit if you’re trying to do all the others at the same time. Or we might start with one goal, but then get caught up in another goal (to stop procrastinating, for example), and lose our focus on the first one.


3. Not enough motivation. It’s not a lack of discipline, it’s a lack of motivation. The most powerful motivators, in my experience, are logging your habit and public pressure. There are many others that help as well.

The 4 Simple Steps
So how do we solve those problems? Keep it simple. Here are the 4 simple steps to start the exercise habit (and keep it going). I should note that you can use these 4 steps to start any habit.

1. Set one easy, specific, measurable goal. There are several keys to setting this crucial goal:
   
   
   
   • Written: Write this down. Post it up. If you don’t write it down, it’s not important.
   
   
   • Easy: Don’t — DO NOT — set a difficult goal. Set one that is super, super easy. Five minutes of exercise a day. You can do that. Work your way to 10 minutes after a month. Then go to 15 after 2 months. You can see what I mean: make it easy to start with, so you can build your habit, then gradually increase.
   
   
   • Specific: By specific, I mean what activity are you going to do, at what time of day, and where? Don’t just say “exercise” or “I’m going to walk”. You have to set a time and place. Make it an appointment you can’t miss.
   
   
   • Trigger: I recommend that you have a “trigger” right before you do your habit. For example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and because of that, you never forget to brush your teeth. Well, what will you do right before you exercise? Is it right after you wake up? Right after your coffee? Right when you get home? As soon as you take off for lunch? A trigger that you do every single day is important.
   
   
   • Measurable: By measurable, I mean that you should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 a mile. Do 3 sets of 5 pushups. Each of those has a number that you can shoot for.
   
   
   • One goal: Stick to this one goal for at least a month. Two months if you can bear it. Don’t start up a second goal during that 30-day period. If you do, you are scrapping this goal.
   
   
   
   


2. Log it daily. This is the key habit. If you can log your workout, you will start to see your progress, and it will motivate you to keep going. And you have to make it a habit to log it right away. Don’t put it off, and say you’ll do it before you go to bed. As soon as you’re done working out, log it. No exceptions. And don’t make the log complicated — that will only make you resist doing the log. Just the date, time, and what you did.


3. Report to others. I think this is key. You can do it on your blog, on an online forum, with your spouse, or friends or family, or a workout partner, or a coach, or a group, or a class. However you set it up, make it part of the process that you have to report your daily workout to other people. It could be using an online log, or on a forum, or through email, or the phone, or just by telling your co-workers what you did this morning. But be sure that they know your goal, and that you are going to report to them, and be sure that they are expecting it every day.


4. Add motivation as needed. The first three steps might be enough for you to get the habit going. But if not, don’t just give up. If you miss two consecutive workouts, you need to look at why, and add a new motivation. Rewards, more public pressure, inspiration, whatever it takes. Read this article for more on this. You can add one additional motivator, and then see if it works. If you miss two more consecutive workouts at any time, add another motivator. And so on, until the exercise habit sticks.

Perceived Exertion

 

 

When someone says to me, I have been exercising for months now and I am not losing
any weight. Several issues come to mind, but I want to discuss only one for now. Last
week we talked about intensity, and how it relates to exercise. Well intensity may be one
reason why you may not be seeing a change in your body. What I mean by this is…(sorry
this may hurt) you may not be exercising as hard as you think you are. What I mean by
using the word hard is the intensity of your workout. A personal training client of mine
used walking as her form of cardiovascular exercise. She expressed a concern to me that
she has been walking for 4 weeks now and hasn’t seen much a of a difference in her
body. So I suggested for that mornings session, that we take a walk. She lived in a
beautiful gated community, there were so many well manicured yards, a lake, landscaped
bicycle path and neighbors out for a morning stroll. As we began our walk, we passed the
first house and she slowed down to tell me to look at this most perfectly shaped magnolia
tree. It was beautiful, but to really study it, we had to slow down. I told her we needed to
gradually pick up our pace to the point we were breathing heavy and started to feel
sweaty. But again, she stopped to thank a neighbor for picking up her newspaper while
she and her husband were gone for the weekend. (we stopped completely). Now we had
to start up again and for the next 10 minutes we held a pretty good pace, I challenged her
with a few minutes of powering walking and slow down to her normal pace and then
once again pick up the power walk. She said for the first time walking, she felt herself
glisten, according to her southern women don’t sweat they glisten. Okay… so we were
now glistening and walking when we came upon another house in which she started to
tell me how this neighbor was going to add on to the enormous house they had already. I
told her I don’t mean to be rude but keep walking don’t stop. After 45 minutes, she
wanted to stop so we slowed our pace and headed back to her house. She said she was
pooped. My pint in sharing this story with you is yes, you may be going through the
motions of a cardiovascular exercise but are you really exercising with intensity?

To keep it real, I use a pulse rate monitor. I wear it around my wrist like a watch and I
believe it is pretty close to being accurate. The most accurate method would be to take
your own pulse, for a one minute period, but for most people you have to slow down to
really focus on counting each pulse you feel, so to avoid slowing down I use the monitor.
A pulse rate monitor will indicate your current pulse per minute. What should your pulse
rate be if you are working out?

While there a few different methods out there to determine your Target Heart Rate,
(THR) I prefer to use the Karvonen Formula. To begin you need to take your pulse rate
for 3 consecutive mornings, this means even before you swing your feet off the bed you
must lie still and take your pulse, be sure to have a clock to count your pulse for one full
minute. To take your carotid pulse, place your index and middle fingers directly under
your ear, slide your fingers down until under the jawbone, press lightly. For your radial
pulse, place your index and middle finger over the outside of your opposite wrist, wiggle
your thumb and place your two fingers at the base of your thumb. Count each beat for
one full minute. For our example, lets say for three mornings you recorded your resting
heart rate (RHR) at 74, 76, 75. Now add these RHR together and divide by 3. This would
figure out to be 75 RHR.

Now take 220- age= maximum Heart Rate. Lets say you are my client from above and
you are 40 years old. Her RHR=75. She is 40 years old. So 220-40=180.

Next determine if you are a beginner or want only a low fitness level your target would
be 50-60% of your maximum heart rate.

For an intermediate or average fitness level aim for 60-70% of your MHR.

For advanced or high fitness level aim for 75-85% of your MHR.

(Other factors that you should take into consideration for determining your heart rate
should be your fitness level, your age, injuries, and any medications you may be taking. I
advise you to ask your doctor to determine your THR.)

(MHR-RHR)xIntensity+RHR=THR

220-age= Max Heart Rate (220-40=180 MHR)

MHR-RHR= 180-75=105

Her level is a beginner so her range will be;

105 x .50 (minimum intensity) + 75 (RHR)= 128 Beats Per Minute BPM

Her maximum beginner intesity is

105 x .60 (Max intensity) +75 (RHR) = 138 BPM

So for my client when she is walking her heart rate needs to be within 128 – 138 BPM to
make a difference in her body.

I hope this helps you in your quest to maintain a healthy lifestyle.

The Gift Basket of Health

Health and Fitness Baskets 

Our health and fitness baskets offer a unique and individual gift for anyone. Let our team of buyers design a creative fitness basket for your special person. Give the gift of fitness with our gift baskets.

A great way to say I love you and respect your health.

 

• Congratulations on Good Grades Basket


• Basket of Good Health


• Happy Birthday Basket


• Family Fitness Basket


• Mom to Be Basket


• Birthday: Here’s To Another Good Year of Health Basket


• Bride-to-Be: Bootcamp Basket


• Welcome to Your New Home


• We Will Miss You Basket


• Summer Fitness Basket


• Welcome to Winter! The Hibernation Fitness Basket


• Baskets with a Sports Theme, (basketball, baseball, soccer, swimming…)


• Healthy Lifestyle Basket


• Take to the Beach Basket


• We offer Corporate Fitness Baskets


• Great idea for pool companies to offer as a thank you to customers

 

We custom make each basket based upon your request. Prices and shipping costs will vary based upon each order. No perishable items will be included in your order. (Small card included.)

 

Let your gift make a statement, show someone you care about their health! We carry the finest in Fitness Baskets.

Give us a call and tell us a little bit about who this wonderful gift basket is for and we will custom design the ultimate in a Health and Fitness Basket.  Our personal trainers will help design a basket perfect for giving!  214-407-8865.  Orders may take up to two weeks for delivery, depending on size.

Item # K 121  Health and Fitness Basket…start at $49.95 

Kids + Water Exercise = Fun

 

Water is a great environment for kids to stay healthy. Kids will burn up calories, tone muscles, strengthen their cardiovascular system and have so much fun. At Fit American Families we offer our Books 101 Cool Pool Games also in Spanish and we offer our Splash Cards for Kids.

Splash Cards for Kids© can also be used for:

 

Ÿ         Interval Training: Add a cardiovascular activity in between each card.

 

Ÿ         Partner Training: What better way to spend quality time with your kids and exercise at the same time? Choose a group of exercises and enjoy some active play.

 

Ÿ         Personal Training:  In the beginning introduce your child to these exercises/movements one card at a time. Be sure to read the description thoroughly, eventually your child will be able to look at the illustration and know exactly how to perform that particular exercise. Choose 5 exercises per day then add on 5 new exercises the following day.

 

Ÿ         Obstacle Course: Create your own obstacle course by placing a series of cards around your pool. Families must navigate their way through the challenging series of exercises while being timed.

 

Ÿ         Relay Races: If you have more than one child in the pool, you can use the Splash Cards for relay races. Have the children line up at one end of the pool and you are at the opposite end of the pool. Choose one card and have the children perform and travel this movement down to your end of the pool.

 

Ÿ         Flash Cards Free Style: Just like when we learn our multiplication tables, have a supervised adult flash each card and have partner. Combine water and land cards for a challenging workout.

 

Ÿ         Pyramid Style: Start with one card, then add two more, repeat from beginning and add on three more repeat from beginning.

 

Ÿ         Choreograph: Link the moves together to have a choreographed routine. You can even add music to your workout.

 

Ÿ         Birthday Party Games: Create teams or use cards for individual challenges.

 

Ÿ         Family Challenges: Make a goal for each family member, use Splash Cards for the workout challenge and watch each family member achieve their goal.

 

Ÿ         Splash Olympic Games: Take a group of Splash Cards or choose individual ones to create an Olympic Challenge. Award medals for “The Best…”

Splash Cards for Kids ages 6-16

 

 

Splash Cards for Kids©  

The Original Water Exercise Cards for Kids

Exercising in water is magical! Kids will feel weightless in water so they can jump higher and longer. Their muscles will be strengthened in water because water provides constant resistance, think about how you feel when you run in water, it feels like your running in molasses. The harder you push in water the harder the water pushes against you, and range of motion is increased because of the supporting qualities water provides. Great exercise for kids who don’t like to sweat. Besides all of these advantages, water is so much fun, it doesn’t feel like exercise.

 

Splash Cards for Kids©

The Original Water Exercise Cards for Kids

These water fitness cards are recommended for kids 6-16 years old.

• Each set contains 25 challenging water exercises.


• Use them by your pool, on the beach, anywhere there is water.


• 5x7 waterproof cards.


• Colorful background.


• Equipment is optional.


• One side is an illustration of the exercise, the other side is a written description.


• Store in a reusable plastic bag.

 

Item # K110    Splash Cards for Kids©………$ 17.95

Do You Believe? October 2013

 

 

DO YOU BELIEVE?

The happiness of your life depends upon the quality of your thoughts. Don't miss this online interactive 4 week workshop on discovering your beliefs.

SIGN UP NOW FOR THIS FREE E-COURSE!

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The Family Tree July 2013

 

THE FAMILY TREE

What are you growing in your tree? You have made it this far! Now lets take an interesting journey as you discover your tree.

SIGN UP NOW FOR YOUR FREE E-COURSE.

Mindfulness: February 2013

 

MINDFULNESS

This is the latest buzz word in the health and fitness industry. This four week workshop will enlighten you!

Sign up now for this free E-Course

Fact Tuesday: Losing Weight

 

 

 

It seems like everyone asks me how to lose weight. Well if you know me well enough you know I don't believe in diets that restrict any "real" foods. But I highly recommend people to stay away from prepackaged foods.



 

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires a reduction of 500 calories per day. You can do this by increasing your calorie-burning activity or by eating fewer calories -- or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

 

 

 

 

60 Minutes a day

Children, teenagers, and adults need to accumulate at least 60 minutes of moderate activity each day. However, it's estimated that only one in three American children participate in daily physical activity. And about one-fourth of all adults and young people from the ages of 12 to 21 are getting no vigorous exercise at all.