Saturday, February 19, 2011

Childhood Obesity...it's an epidemic and we can help!

One of my life long goals being in the health and fitness profession is to end the increase in childhood obesity, this is now what we see in Children across the nation. I will be competing in Miss Macomb this coming March 27th and Stopping Childhood Obesity and Inactivity is not only my passion but my selected platform of choice. If I obtain the once in a life time chance to recieve the title of Miss Macomb, I would advance to the Miss Illinois Pageant in June. Most importantly this opportunity would allow me to finally voice my opinion on this issue and get into those schools promoting my programs....such as "Ervin's Get Fit, Stay Fit", programs that I have all ready introduced to Rushville sports teams. Someone has to be proactive in this issue! Here are some facts that I think everyone should know!

P.S...more will come on my platform. I have some cool ideas I will share! =)

get your kid in action - the importance of exercise


In order to live a well-rounded healthy lifestyle physical activity should be incorporated into your child’s daily activities. Exercise helps our bodies to reach peak performance and is known to reduce health risks like cardiovascular problems. Exercise also aides in building overall strength, bone density, healthy joints and muscles all while helping to maintain a healthy weight.

In addition exercise has also been shown to help in other ways as well. Children who get the appropriate amount of daily exercise also enjoy the ability to sleep better as well as reduce stress levels.
Even given all the health benefits that come with exercise 50% of American adults still don’t get enough exercise. Just like with our nutrition, the exercise habits we create when we’re young are usually carried over into our adult life. So get your kid moving now to keep them healthy well into future.

Scary Stats:
There are some disturbing trends that are forming among children and teens as far as the level of physical activity they’re getting. Overall kids 2-19 aren’t getting nearly enough exercise to maintain a healthy lifestyle. Below are some recent statistics on children and exercise.

As of 2006 less than one third of 15 years olds got the minimum amount of required physical activity during the week and on weekends it dropped to just 17%

On average kids spend 5 ½ hours a day on media driven sedentary activities

3 hours of the 5 ½ is spent watching television

Teens spend an average of 6 hours a day on media driven sedentary activities
1 in 3 children in America are overweight or obese

The likelihood of cardiovascular disease, Type II diabetes, asthma, sleep apnea, and certain types of cancer in children is increased by obesity

Only 10% of schools offer daily physical education classes, and many of those don’t meet the time requirements of weekly exercise

How much physical activity does my child need?

Studies by the Department of Health and Human Services (HHS) have revealed that the majority of children should be getting approximately 60 minutes of physical activity basically every day. The activity itself isn’t as important as making sure it hits on the 3 criteria of healthy exercise: strength, endurance and flexibility.

I keep finding fun and different (yet healthy) cooking ideas!! =)

Black Bean Salad with Feta

2 (15-ounce) cans black beans, rinsed and drained
1 sweet red bell pepper, cored, seeded, and chopped
2 cups finely chopped cabbage
4 green onions, chopped
4 ounces feta cheese, crumbled
1/4 cup chopped fresh parsley leaves
1 clove garlic, minced
1/4 cup fresh-squeezed lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper to taste

In a large bowl, combine beans, bell pepper, cabbage, onion, feta cheese, parsley, garlic, lemon juice, olive oil, salt, and pepper; toss to mix. Cover and refrigerate until well chilled.

Makes 8 servings (1 cup each)


Each Serving Totals - 6.1 Fat Grams,138.6 calories, 3.2 WW Points

Delish Chicken Recipe!!!

Balsamic Chicken with Pears

6 chicken breasts halves (3 to 4-ounce each), boneless and skinless*
Salt and freshly-ground black pepper
1 tablespoon extra-virgin olive oil
1 shallot or green onion, chopped
2 medium pears, peeled, cored, and sliced
1 cup chicken broth or stock (all fat removed)
1/4 cup good-quality aged balsamic vinegar
2 tablespoons sugar
2 teaspoons cornstarch
1/4 cup dried tart cherries

Each Serving Totals - 4 Fat Grams, 26.2 Carbohydrate Grams, 233 calories, 5.5 WW Points

Saturday, February 5, 2011

Ten Ideas to Keep You Moving and Fit During These Winter Months!! =)

**It is very hard to stay active, let alone motivated during these gloomy, long winterws months. I am a huge fan of working out outside and running outside as well. So when it basically gets to nasty or cold to go out you have to brainstorm creative and fresh ways to keep moving and NOT ditch your workout! Treadmills and indoor cardio equipment are life savors for sure!!...however, sometimes we have to mix it up to keep things fun and different. After all variety is the spice of life! haha =)

**Here are 10 ideas you should try!


1. Swim - We have a great pool at the campus recreation center and there are various times every day to swim either alone or as a family. You can also check out local YMCA pools. Swimming is one of the best exercises for the entire body and it is low impact so I try to take advantage of the opportunity as much as I can.

2. Yoga - One of the most relaxing and full body stretching of activities. You do not have to be an expert. Simply get a beginners yoga dvd and practice. The beautiful thing about yoga is that you use your body's natural resistance and weight and you can go at your own pace.

3. Dance - Dance is a great way to get fit! If you are a dance.. then do some technique or make a routine! Its great cardio, toning, and stretch for the body. If you are not a "dancer" so to speak..it's OKAY! Put on that radio, Ipod - music of any type and dance! Do your own thing but move and burn off the calories.

4. Climb Stairs - Do not take the elevator - climb the stairs. Or just find a set of stairs and do as many sets as you can!!

5. (If it is too cold to walk outside) -Go For a Walk Around Your Local Mall - I've never been a part of them but I have seen many groups that meet in our local mall and walk.

6. Jump Rope - Simple enough and can be done anywhere in the house.

7. Jog - Either in place in your office or around the house. I like to play chase with my dog when I am bored. You will be surprised that you will work up a sweat.

8. Calestenics - Stretch. Jumping Jacks. Push ups. Ab Crunches. Chair dips, Calf stretches off stairs. Use your body weight! (see former post for body weight workout ideas!)

9. Free Weights - Even you do not have a set of weights, ordinary household products such as bags of sugar, flour or books will suffice. But if you DO have weights...hit um up!!!!!!!

10. Housework - Vacuuming, cleaning, scrubbing the floors, laundry - it all adds up!! There is also an added benefit to climbing the stairs if you have them ;)


Now............GET MOVING PEOPLE!!!!! =)

Enjoy

Basic But Good Treadmill Workout

I know, I know....It's winter and we are all sick and TIRED of the boring indoor cardio workouts on the treadmills and elipticals ect. But..unless you have an indoor track or weather permits for you to bundle up..we have to make sure we still get our cardio workouts in! The thing is, we need to constantly change the workout up and alter the speeds, inclines, ect. By doing this we not only keep our bodies from hitting a training wall, but we also keeps ourselves occupied and focused by following a new list of treadmill alterations rather than focusing on how tried you are!
Here is a very basic tread. workout I did one gloomy day. The constantly changing speeds and alterations kept it fresh. This workout is challenging but not extremely hard.

•0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).
1st Set
•3-6 minutes. 3 minute tempo run (speed 6.5).
•6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
•9-12 minutes. 3 minute tempo run (speed 6.7).
•12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).
2nd Set
•15-20 minutes. 5 minute tempo run (speed 6.7).
•20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
•26-30 minutes. 5 minute tempo run (speed 7.0).
•30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).
3rd Set
•33-36 minutes. 3 minute tempo run (speed 7.0)
•36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
•39-42 minutes. 3 minute tempo run (speed 7.0)
•42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).

Print this out on a small piece of paper and give it a try!!!