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!

 

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.

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?

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!

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.

Go walk your dog!

To burn up to 30% more calories, head out with a pup. Dog walkers increased their speed by 28% while human walking partners went only 4% faster. No dog? Shelters always need walkers.

The New Normal

 

 

 

 

 

Were you expecting a review on NBC's new series The New Normal? Sorry it's not, but this idea came to me this morning as I was walking to the gym. On my way to the gym  a neighbor stopped to say hello, she asked where I was going and I told her I am walking to the gym. She then says to me, "you are such a exercise fiend!" What? Really? No! Here is the reality of my situation, yes I am the author of fitness books and I am a certified health foods chef, so I think people often have this misconception of those of us in the Health and Fitness Industry, that we workout excessively, some do, but those of us you have gotten through life injury free understand balance and I do. . Here is my reality... I do some form of physical activity 7 days a week. Now just wait before you label me a "fiend,"  some days I do one hour of yoga or Pilates  other days I strength train for about an hour and on the other days I play tennis. Does that sound too much to you? If it does we need A New Normal for You! If you haven't heard lately...(if this is new to you, you need to pay attention to this) to decrease your chances of cardiovascular disease, strokes, diabetes 2, high blood pressure and other preventable diseases you need to do 60 minutes of physical activity everyday! This is great news and most activities are free! I don't know about you but I want to live disease free and see my children get married and have children, I love life!  If you have the same goals as I do in life, then your new normal should be squeezing in some form of physical activity everyday too! Its all in our mindset, and we carry this mindset to our children as well, my kids are just like me, they are not excessive, they are disciplined, healthy and fit.If you don't have a full 60 minutes in some of your days, then squeeze in 30 minutes in one part of your day and 15 minutes another and 15 at another time. I would love to see our 'New Normal' here in the United States to have active families everyday, wouldn't you?       

Build Exercise into Your Daily Routine

 

This may be a tip that makes you shudder. Of course, you know you should exercise, but you can’t stand the thought of it or can’t even begin to figure out where you’ll work it into your schedule.

Find a sport or exercise game in which you love. Yes I said love. I do not enjoy running on a treadmill, I would rather watch paint dry then to step foot on a treadmill. I am a social person, I love to talk so I found tennis. I can talk while I play, its competitive and after 2 hours I’m exhausted. So I started to make tennis a  part of my weekly routine, by joining a team, now I am held accountable to my teammates.

You need to determine a time of day when you are most likely to follow through. For me, it’s first thing in the morning. In the middle of the day there’s the inconvenience of having to shower again. And at the end of the day, I’m too tired to think about exercise (aside from a leisurely walk after dinner).

Once you decide when you’re most likely to exercise, add it to your daily routine. Schedule around it. Shift commitments around to accommodate it.

Slow Down

 

Our children are a direct reflection of us. Children are taught to have the same eating patterns, the same attitude toward life and exercise, love of family and how to live life on a day to day basis. Teach your children how to slow down. This important life lesson will help them when they become adults too!

Why are we always in a hurry, where are you going in such a rush? The most important things in life are right in front of you...your family. If you disagree with this statement then please read Tuesdays with Morrie, it will help you put your priorities in order.

 

We live in a fast-paced world. Our days are packed with activities and we have information thrown at us everywhere we turn. We scramble to get our email inbox cleared out, “multitask,” and rush in our cars from one place to the next.

It’s not good.

Slowing down can be applied to a lot of different parts of your life. Eating, doing chores, reading to your children, walking, breathing, driving, speaking to someone, it has been shown that slowing down will decrease your stress hormones.

 

Take a look at how you spend your time. Find ways to clear your calendar of commitments that don’t align with your values and interests. Limit your children’s extracurricular activities. Take  a day of rest.

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.

Challenge Your Family To Be More Active!

 

Fit American Families challenges your family to become more active!. Join our Healthy Lifestyle package and get a weekly meal plan that kids love and guess what it only has the top nutrient dense foods so you know your family is eating for good health! Plus this package contains your weekly family fitness program, so for $4.16 per month your family eats healthy and becomes more active. For more information click on the Fit American Meals Flag on the Home Page!

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

Doing More with Less: August 2013

 

DOING MORE WITH LESS!

Overwhelmed, frustrated, over-scheduled? Is it time for a shift in your family life? Don't miss this four week workshop and learn how to receive so much more in life with less.

SIGN UP NOW FOR THIS FREE E-COURSE!

Goal Setting: Coming December 2012

 

Goal Setting

Join this workshop and learn how to set family goals.

Sign up now for this E-Course.

An Inspiration to Us All

 

As a USAF Service-Connected Disabled Gulf War Veteran with over 22 years experience working in the fitness industry, it was a natural progression of my journey to combine my passion for fitness along with my commitment to help veterans into this social-venture we call the Veterans Fitness Career College (VFCC).  With a loving wife, Gina, at my side and 7-month old son to provide for and set an example for, I’m charging forward to help my family and my community.

Myself and the VFCC Team are a group of caring veterans with extensive experience in the fitness industry working together with industry leaders to provide transitioning veterans the knowledge, skills, support, and confidence to get and stay healthy while establishing a rewarding and sustainable career helping others look and feel their best. The result is more jobs for our veterans and a healthier America.

What differentiates us in the market is that VFCC is the only academic institution with an all-veteran staff providing flexible online learning programs, specifically tailored to the needs of veterans along with paid apprenticeships and direct job placement at hundreds of health clubs across the globe within our partner Veteran Friendly Fitness Organizations.

My own commitment to help veterans is fueled not just by my own personal service, but it also comes from my extended family history of military veterans who have served in all branches of service dating back to the Civil War. In fact, my only brother and I both served, my Dad, several of my uncles, my grandfathers, my great grandfathers, and others have all served in the Armed Forces.  As an example, my brother, Dr. David Paschane, is a US Army Veteran who currently works as a Senior Analyst at the Department of Veteran Affairs; is an Associate Research Professor at UMBC; and is the founder of the non-profit Military Alumni Transition Career Headquarters (MATCH).

My own military experience began in the late 80’s when I joined the United States Air Force and served during Desert Storm, Panama Crisis, Somalia, and the Gulf War. However, during my service, I developed multiple debilitating back and joint problems as well as other health problems leading to complications with the health of my liver and spleen due to excessive exposure to toxic chemicals I was required to work around. Regardless of these health setbacks, rating at an 80% service-connected disability, I began an entirely new journey seeking the knowledge and doing the work to get and stay health. With this success of my own, I began a career helping others get fit.

Towards the end of my military service, I served as a United States Air Force (USAF) Diet Therapist, as well as a voluntary Wellness Committee Chairman for the 435th Supply Squadron at Norton AFB. Upon receiving an honorable discharge from the USAF in 1994, I earned my first “Advanced Level: Personal Trainer Certification” and later went on to earn eight (8) other well-known and respected certifications in areas such as fitness, advanced nutrition, rehabilitation, sport conditioning, MMA conditioning, and more. Eventually, I earned an AA with an emphasis in Physical Education, BABC specializing in Entrepreneurship, and an MBA specializing in Entrepreneurship—all with Summa Cum Laude honors.

I worked hard and was able achieve a variety of successes in the fitness industry. As a Professional MMA Strength & Conditioning Coach, I trained several Strikeforce and UFC Fighters and as a Fitness Trainer, I’ve trained countless individuals of all types including many well-known celebrities (e.g. Randy Jackson, Dr. Dre, Paul Reiser, Tim Allen, Wyclef Jean, and many others).

Taking on greater challenges in my career, I worked as a Fitness Certification Instructor at Irvine Valley College and Riverside Community College; owned two well-known fitness studio franchises in California; was a top producing Regional Fitness Manager for Gold's Gym overseeing the Exercise & Nutrition departments for forty (40) gyms in the central US; and I was also the number one producer in the nation from 2000-2004 for Bowflex Strength Training Equipment. In the process of all this, I provided several hundred hours of public speaking at colleges, health clubs, hospitals, and corporations, as well as in the media where I’ve been featured on CNN, FOX, CBS, and more.

Today, as I lead the VFCC Community, we are working to make a difference in the lives of veterans and their families. Focused on our motto: Healing the Health and Wealth of America’s Best”; we strive to exceed the expectations of our stakeholders as we continuously prove why veterans consider us their #1 solution for fitness education, certification, job placement, career guidance, and support. Learn more about Chris Paschane and the Veterans Fitness Career College at www.vfccollege.org.  Chris Paschane may also be contacted at: (714) 362-8618 X100

 

 

 

10 Reasons Why Families Should Exercise Together

 

 

What better way to get fit then to get fit as a family!

There are many reasons to exercise as a family unit but here are Fit American Families Top 10 Reasons Why Families Should Exercise Together.

# 10. Build family bonds.

Happy families have strong family bonds. Parents, as the leaders of the family unit, have to be responsible for strengthening and protecting these bonds. It doesn't happen naturally in our hectic day-to-day lives. Exercising together is a lesson in discipline and family allegiance, and it requires leadership and commitment to your family.  Share this family bond with other families, whether this is within your community or your church, being with other families will strengthen your own family bonds.

#9. Create traditions.

Traditions are practices or beliefs that create positive feelings and are repeated at regular intervals. Often traditions are handed down from generation to generation, but every family can create its own traditions as well, how about a Family Game Night but this type of game requires physical activity like Kickball or a game of Pickle.

 

#8. Create memories that your child remember for a lifetime and pass on to their children

Family rituals help define who is in our family and who we are as a family. It allows time for the family to get together, to share experiences with one another, and to reconnect with each other. Knowing that the family will have time together can help us deal with those times when we are apart. Even though parents may work, children can know that each evening, each weekend (or whenever works for your family) they will have some “special time” with you.

#7. Encourage support for each other.

Encouragement requires communication, verbal and non-verbal communication. Embrace in the moments when your child makes a basket or when dad can run around the block. Kids need and want encouragement from you and kids also love to give YOU encouragement!

#6. Laugh together.

The famous saying "families that play together stay together" could also extend to include families that play together have fun together. Exercise is not a chore it is fun if you have the right mindset, every book and exercise I have developed is with fun and laughter, in other words, parents having a fun time together with their family, says more to your children then buying them the latest video game. Play is not just for kids.  You are never too old to participate in wholesome, fun, recreational activities, and doing so has benefits.

#5. Grow together, learn new sport or skills together.

Have fun learning a new skill or sport together as a family it reinforces your strong family bond.  

#4. Exercise more.

Schedule in family time. Look at everyone’s schedule, and make a commitment, put it on the calendar. It’s a great way to get your heart pumping, burn calories and have fun together.

#3. Motivate each other to exercise harder or longer.

When a family member is too tired or stressed out to be physically active, offer support and motivation to encourage them to spend time with you.

#2. You become a role model.

Your children are a direct reflection of you, your attitude's, beliefs and actions. As a parent you serve as one of the strongest role models in your children's life.

#1 Reason to Exercise as a Family is ...

Spend quality time as a family, its a magical time together.

Regular family time is key to building and maintaining family bonds. A recent report stated the average parent spends only 16 minutes each day with one on one individual attention! Parents and children should aim to spend 60 minutes of exercise together each day. When you are exercising together you can share things that are happening in your life, and ask lots of questions about things your children are interested in. Our family teaches us how to function in the world. It should provide love and warmth to all of its members. A strong family gives its members the support they need to make it through life’s toughest spots. Perhaps most importantly, exercising together brings families together. It gives parents and children the opportunity to have meaningful conversations and to really get to know one another. Often, parents find that devoting time to exercising with their kids prompts natural discussions about personal discipline and how it relates to life.

How-To: Walking Meditation

 

"Exploring the world is one of the best ways of exploring the mind," writes Rebecca Solnit in Wanderlust: A History of Walking.  One of my favorite "alone" things to do is to walk and meditate.  I have one of those "monkey chatter brains" (only  those of you who have the same issue will understand that term!). Walking is the best way to get you out of your  head and to bring clarity to life. Here are a few steps that will help you walk & meditate.

1. Begin your walk with 5 deep inhalations and 5 strong exhalations. Continue this breathing pattern every 5 minutes or when you think about it. What does the air smell like, can you smell freshly laundered clothes? lavender? wet leaves? freshly cut grass? ...

2.Focus your attention on something you see, a beautiful part of  nature like  a ladybug, or a spiders web. Think about that spiderweb and how it came to be, each beautiful silky strand and the beautiful pattern... how does it feel when dew attaches to the web...or when a spider crawls across the web...

3.As you continue to walk, think about this beautiful web.

4. When the thought of the web leaves your mind, find a new object to think about or begin a chant, a song, a poem, a prayer or your favorite mantra, "I am grateful for all the beautiful things in my life...". If I have reoccurring thoughts of a problem I visualize my problem blowing away like a leaf in the wind, or flowing with the current in a stream, and I let it go. Breathe.

5. Hold one hand behind your back. If you find yourself walking too fast, this will help you slow down.

6. Listen to the sounds around you and the sun on your face.

Life is wonderful!

The #1 Excuse for Not Working Out

What's the No. 1 excuse for not working out? Lack of time. Sure, we're all busy handling multiple priorities and rushing around from here and there every day. However, I promise that no matter how busy you are, someone even busier than you are is working out right now. If you look closer, you'll discover that you do have the time to work out—and you deserve to use that time for yourself.

Squeezing in just a few minutes of physical exercise a day has huge benefits on your health, gives you energy and perks up your mood. In fact, a new study published by The Lancet found that if inactive people increased their physical activity by just 15 minutes per day, they could reduce their risk of premature death by 14% and increase their life expectancy by three years. Also, remember that "working out" doesn't have to happen in the gym or last for an hour! Short 10-minute bursts of exercise, accumulated over the course of the day, can add up to big fitness and health gains, too.

Here is what some of the Healthiest Families Know for Sure...
Tip #1 Set aside time for exercise every week, because it never happens if left up to chance.
Tip #2 Even 10-minute increments make a difference
Tip #3 Get your kids and partner into the act makes it that much easier. Combine playtime and exercise. Shoot hoops. Kick around a soccer ball. Go bike riding with your kids or have races to see who can make it across the yard fastest.
Tip #4 Make it part of your routine, you brush your teeth don't you? Are your teeth more important than your heart?
Tip #5 Put on your favorite itunes and dance while you clean the house or make dinner.
Tip #6 Don't go to lunch with a friend go to a walking trail instead. Save money and burn calories...bonus!!!!
Tip #7 Take up sports as a family. Here at Fit American Families we BELIEVE IN THE FAMILY APPROACH!
Tip #8 Getting up a few minutes earlier in the morning can provide you with some quiet time to exercise before the kids wake up.
Tip #9 Give one exercise-related gift at birthdays and the holidays. Checkout our Fit American Products and Books.
Tip # 10 Make date night start with fitness together. Hit the treadmill, go for a long walk or jog, play tennis, go on a bike ride: Do something you can do with your partner that builds in time together with exercise for you both.Now that's romantic.

See You Outdoors Today at 1 p.m.

Take a walk everyday between noon and 1 p.m. Even if it's a quick stroll around the block, here's why, "Around 1 p.m. there's a natural lull in you circadian rhythm that signals the body to release melatonin, which makes you drowsy," says sleep expert Michael Breus. You can prevent that dip by exposing your body to 10 minutes of sunlight at noon. See you outdoors at 1p.m.

Exercise as a Family

Over the past thirty years, overweight amongst children and teens has doubled. Furthermore, overweight has been linked to an increased risk for type 2 diabetes mellitus, high blood pressure, and high cholesterol. Children learn by modeling the behavior of their parents. By maintaining a physically active lifestyle with your family you can improve the health of your child while preventing him or her from developing a lifestyle of sedentary behavior.

Put exercise into your family's schedule.

Make it routine: schedule a time each day as you would other appointments.

Include activities you enjoy so you will look forward to your exercise.

Keep your exercise equipment (shoes, bike helmets, rollerblades) visible and easily accessible.

According to the US Department of Health and Human Services, adults and kids over 5 years old should strive to achieve 60 minutes of physical activity five or more days a week. The biggest problem facing families is how to fit this into their already full schedules. Try some of the exercise tips below to help your family reach their goal.

Everyday

Get outdoors: take evening family walks

Walk or bike to school

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Walk the dog

Walk to the store

Park the car further away

Take stairs instead of the elevator

Play in the garden

On the Weekend

Hire a babysitter to spend time with your younger child while you exercise with the older child.

Take a family trip to the beach or park and spend the day actively playing.

Schedule a family outing that includes biking, walking, rollerblading, or hiking.

Cut Down On

Watching TV

Playing Computer Games

Browsing the Internet

Sitting for more than 30 minutes at a time

Video Games

Watching DVDs and/or Movies