FamilyInShape

PUMP it up with PUMPkins

You know, there are those days when picking up weights to get a workout just isn't in the plans, particularly when the kids are involved.  In this article, Nancy has some fun ideas to  inspire you to step outside the box and use whatever is handy or "in season" and apply it to your workout routine, in this case a good ol' pumpkin is all you'll need...and hey, why not get the kids involved in the fun too.

 

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A pumpkin is a great seasonal exercise tool that essentially mimics a medicine ball and thus has the same practicality. The only drawbacks to pumpkin training are that eventually the poor pumpkin rots after several weeks and you can’t slam or bounce a pumpkin like a med ball... unless your goal is to spray pumpkin shards everywhere! Below for just some of the amazing benefits of pumpkin training:

- Pumpkins can successfully be used as a training tool for all exercise categories: total body, upper body, lower body, core, cardio, sport-specific, etc.

- Pumpkins allow you to train your core in a standing position for maximal improvements in functional performance and athleticism in addition to increasing the recruitment of the key core muscles (abs, hips, lower back) during lower body exercises like squats and upper body exercises like push-ups

- Pumpkins allow you to train your body with multi-joint/compound exercises in multiple
planes AND directions of movement for a more complete training experience and a better
carryover for sport-specific training

- Pumpkins allow for a greater range of motion on many exercises when compared to
traditional weight training equipment, thus allowing for greater improvements in muscle flexibility and joint mobility

- Pumpkins are great for partner training to develop team work and rapport in group training settings

- Pumpkins allow for quick exercise set-up AND quick transition time between exercises for more seamless workouts

- Pumpkins are both safer and easier to use than traditional bulky and metal-based weight training equipment

- Pumpkins are FUN and allow for some cool exercise variety to spice up your workouts


If  you're in the area, join us FREE Friday for our Pumpkin workout at GetFitNHBootcamp.
Give us a shout to let us know you'll be coming.

Family, Fitness and Fighting Fat

It is not suprising that so many children are being diagnosed with adult diseases at such an early age.  It is a sad situation but we (family, educators, neighbors) need to step up to the plate and set the example. We have to get up, get moving, and show kids the fun side of living a healthy, active lifestyle.  Guest blogger, Sarah Scrafford  has written this really great article with some excellent tips on getting the whole family moving to get and stay healthy.  Read on.

Stay Well, 

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You and your spouse are your children’s first and most influential role models, so it’s up to you to do the right things so that they will want to emulate you. And this is why, in a nation that’s filled with junk food and obese children, it’s important to get your butt off that couch and set the pace on a routine that’s sure to keep your kids on their toes, and as a result, fitter, slimmer and healthier. Instead of family affairs centered around the television or the new PlayStation, plan outings that involve equal amounts of activity and fun. You’ll be surprised at the positive effects that such a schedule reaps. Here are a few ways to make exercise and fitness a family affair: 

·     Plan trips that involve cycling to picnic spots close to where you live. You could make it an all-day affair with lunch on lush green grass, games like tag and catch after your meal, and a refreshing ride back home.

·     Coach a junior team in a team sport like baseball, softball or basketball. This is a surefire way to get your kids interested in sports.

·     Take a trip to the park or the beach and play catch using a ball or a Frisbee. Include your family dog in the game and see how boisterous things become in a short while. You’ll find yourself both laughing and breathing hard as you try to keep up with the boundless energy your kids seem to have.

·     Take a trip to the community pool and play a game of water polo there. Alternatively, you could race each other to see who’s the fastest or swim continuously to see who has the most stamina and is the last man standing (or swimming).

·     Make rainy days fun indoor affairs with games of active charades or a session of dancing with the stereo on. You’ll be surprised at how much your kids love to see you let down your hair and have a blast.

·     Cook healthy meals for your family and encourage them to eat snacks that are low in processed starch, salt and trans fats. Fruits and vegetables pack the most nutrients in the least amount of calories making them an ideal in-between meal munching choice. Also make sure that your kids don’t stay up late and that they get enough sleep.

·     Set up a basketball hoop above your garage door and shoot baskets with your children. Even half court games played with one or two players a side can get intense and competitive. Other sports like tennis can also be taken up at a young age.

Besides these methods, encourage your kids to participate in all sports activities and games at school. Exercise not only keeps your family fit, it also helps them keep lifestyle diseases at bay as they grow into adults. So get started today, and make fitness a daily affair for the whole family.

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This article is contributed by Sarah Scrafford, who regularly writes on the topic of ekg tech salary. She invites your questions, comments and freelancing job inquiries at her email address: [email protected].

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 Photo credit: Peer Lawther

Stress...it sometimes does that to you

 

Photo by Inkygirl

Over the last few days, weeks, maybe even months (not sure, I've lost track of time), I've been working through all my to-do's and following the schedules given to me by my children's schools, my job and my own schooling.  As one would imagine, something had to give eventually.  Remember me? I was the one feeling excited because the kids were going back to school and we were going back to a "routine."  Oh wow, routine it is.  Unfotunately, the kids' school schedule is not flexible, therefore, many things have to be planned around them, not me.  Anyway, somewhere along the way I skipped a chore, postponed an appointment and procrastinated on a project which means I personally threw the schedule off balance, leaving me with more to do in a shorter period of time.  Great!  Just what I needed.  However, I think if I stay up all night for several nights I will be able to get back those lost hours and hopefully get all  the projects done yesterday.  Have I learned my lesson about procrastination -- YES!  If you're gonna do it, do it right!

But seriously, I started to feel the pressure of what I HAVE to do last night when I was up at two A.M. working on a simple 250 word essay about Hammurabi's Code.  Then I spent the next few hours dreaming about how it really didn't take much for someone to get severly punished back then.  Well, at least he had the laws written in stone, pun totally intended.  An hour later the alarm went off and it hit me... this was my last chance at sleeping until bed time tonight.  CAFFEINE, where are you my friend!!  

Now, here's what happens when I'm stressed AND tired:

1.  I eat more carbs than usual because I want fast energy.  Who cares what happens an hour later, I can always eat more carbs.

2.  I crave salty and sweet foods because sometimes I can justify how I feel and treat my symptoms with food crap!

3.  My workouts are not efficient and I do repeat to everyone within ears shot "I didn't sleep well last night," as if they cared.

4. I don't sleep well because for some reason I need to go over my to-do list in my head.

5. I'm cranky (not be confused with hormonal).

Unfortunately, this causes a cycle of bad choices and bad attitudes and more stress because even though I have a to-do list dictating what I HAVE to do as opposed to the general chores that should get done before company comes, I stress about each and everyone one of those items on my list I should have done two weeks ago.  Meanwhile, nothing gets done and I get overwhelmed.  What the hey!  I got up this morning with a plan to get over this issue because the last thing I need is to add bad carbs and inefficient exercise to my routine. (oh yes and lack of sleep zzzzzzz).

1.  I will do the bare minimum chores because no one is coming to visit--but if someone shows up, just put them to work.

2.  I will break down my projects (school essays, redecorating, organizing closets, etc) so that I do a little everyday, therefore completing the project over several days or weeks instead of several hours.

3. Take a nap... I will take a nap today... I must!

4.  I will continue to exercise--that's a habit not worth breaking.

5.  I will make a concious effort to feed my body not my cravings

Check out this article about Stress on MedicineNet written by  Peter J. Panzarino Jr., MD, FAPA  where he states that "Stress is related to both external and internal factors. External factors include the physical environment, including your job, your relationships with others, your home, and all the situations, challenges, difficulties, and expectations you're confronted with on a daily basis. Internal factors determine your body's ability to respond to, and deal with, the external stress-inducing factors. Internal factors which influence your ability to handle stress include your nutritional status, overall health and fitness levels, emotional well-being, and the amount of sleep and rest you get."

I like the first step solution; according to this article "Exercise on a regular basis helps to turn down the production of stress hormones and neurochemicals. Thus, exercise can help avoid the damage to our health that prolonged stress can cause. "

Well then, go to the gym, get a really good workout, eat a healthy lunch, drink plenty of water and get some well-needed rest.  Most of us know this but it doesn't hurt to hear it, read it and do it again!  As a last resort or maybe I'll put this higher on the list, Get a professional MASSAGE!

Stay Well,