Noreen Veffer - In Home / In Office Certified Personal Fitness Trainer

Serving clients in the Bergen County, NJ area since 2008.

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Weekly Web Round-Up

I wanted to share with you some of the links to some wonderful and informative posts that I found this week on the web.  Every morning I post a new link to a blog post or recipe that I think will help you reach your goals of being healthy on the Desirefitness Facebook Fanpage

1- Motivation- Read this article from pickthebrain.com to help you develop confidence, focus, and direction. http://www.pickthebrain.com/blog/how-to-motivate-yourself/

2-Kale Chips- I have not made them yet.  I have been seeing them on a few healthy/fitness blogs lately. The plan is to make them this week.  If successful I may bring them to the family Christmas celebration.  Here is the recipe I am going to try. http://askgeorgie.com/?p=1754 

3-Healthy Snacks- Wholeliving.com has posted 50 healthy snacks for you to try.  My 2 cents though with this list is to watch the portions you eat. http://www.wholeliving.com/photogallery/best-snacks-for-work/

 4-Exercise- The Burpee- The Burpee is a full-body combo exercise that builds strength and gets the heart pumping.  You do not have to do too many of them to start breathing heavy and sweating.  The Art of Manliness does an excellent job explaining and showing you video of this great exercise. http://artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/ 

Let me know what you think of any of this information.  Try one of the recipes? I want to know how it turned out.

Have a great week!

 

 

17 Holiday Gifts to Keep Your Kids Playing Outside

I recently read an article  from National Wildlife Foundation, 8 Simple Ways to Grow Active Healthy Kids.  The article discusses that children today in general have become “indoor” kids and the implications for their health.  We do want our kids to be healthy and encourage them to play outdoors. 

With the holidays approaching I have formed a list of toys that should keep your children playing and having fun outside for hours on end. 

1. 

    Bicycle- Once children learn how to ride a bike, there are endless possibilities of fun ahead of them.  Races, adventures, tricks, and freedom are all part of the experience not to mention strong legs, lungs, and heart. 

2. 

    Roller Skates- Gliding in and out of obstacles, performing tricks, or just rolling along with friends is a lot of  fun.  Roller skating birthday parties are practically a right of passage in the United States.

3. 

     Snow sled- For children who live in the colder areas that get to have the pleasure of snow days from school.  Flying down snowy slopes with the neighborhood kids or your friends from school is such an awesome experience. At some point a snow ramp will be built with teamwork.  Here is a tip- If you cover your ramp with water after the last run, the next day the ramp will be ice and even faster.

4. 

    Wagon- An outstanding tool for outside play is the wagon.  Pull supplies for any activity in a good, sturdy wagon.  A fort may need to be built.  Big trucks need to be brought to the sand pit.  School supplies need to be set up in a pretend outdoor classroom. More beach equipment can make its way to the oceanside from the motel. A wagon is an excellent mode of transportation. With some creativity a wagon can become any vehicle. 

5.

   Scooter- A scooter is just as much fun as a bike. Being smaller than a bike and in many cases able to be folded up, makes a scooter more convenient to travel with and store than a bike. If a child is not quite ready to ride a bike a scooter is a great tool for learning balance.

6.

    Skateboard- Cool mode of transportation.  Riding and doing tricks with a skateboard is great for all over body control and mental focus.

7. 

     Basketball- My Favorite By the Way – As with many sports playing basketball leads to great physical shape, learning teamwork, knowing how to win and lose, and long lasting relationships.

8.

   Hockey Goal- The great thing about a hockey goal is that it does not have to be just used for hockey games.  The goal can be used for mini soccer games.  The kids can put it on the side of a built in pool and play water polo.  

9. 

    Playground ball- Possibilities are only limited by your child’s imagination. Kickball, dodgeball, SPUD, basketball, soccer, catch, four square, etc.

10. 

        Football- A football, some friends, and a little open space is all you need for running, throwing, catching, teamwork, and forging friendships.

11. 

     Baseball Glove- Baseball is not considered America’s pastime for no reason. Playing baseball is a lot of fun. The entire block can be a part of the game. Baseball is filled with running, throwing, hitting, catching, sliding, scooping, diving, strategizing and playing a unit.

12.

      Swing set- A swing set builds confidence and climbing skills.  Swinging in the air is just plain fun.  Great conversations have taken place on the swing set.

13.

      Playhouse-  Imagination abounds with a playhouse.  The playhouse could be anything.  House, school, firehouse, clubhouse, fort, store, library, post office, bank, or it can be what ever building you can think of. 

14.

      Some children have a lot of fun catching insects outside and observing them.  Sure beats sitting in a desk at school reading about them from a book.

15. 

       A driveway, playground, or sidewalk has such potential for fun with a box of sidewalk chalk. Stories can be told through pictures. Bases can be marked off. Start and finish lines can be established.  The score can be kept. A hopscotch board can be drawn out.  Do not for get to trace around your friend laying down on the sidewalk.

16. 

       Jumping rope rhymes are always fun. A contest to see who can jumprope the most times without missing is great too.

17.

      The tennis ball is not only great for playing the game of tennis, but it can also be used for playing wall ball, stickball, baseball, and catch, plus being used in imaginative play.

 

Single Kettlebell Workout

Hope everyone has a great week ahead of them.

I started off with this single kettlebell workout in which I used a 8kg kettlebell.

After a warm-up I completed 4 rounds of

10 KB deadlifts

10 push-ups

10 KB two handed swings

10 KB two handed high pulls

20 second plank

5 L/R KB presses

10 L/R goblet  KB split squats

10 L/R  KB bent over rows