Archive for category: Equipment

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

Family Vacation Exercise Problem Solved

A few weeks ago as I was packing for a family vacation, I needed to come up with a way for my daughter to get exercise while we were away.  The hotel had a pool, but I wanted more for her to do.  Then I had one of my more ( I think) brilliant ideas.

Cutie pie was given in a birthday party goodie bag an inflatable beach ball. This wonderful beach ball has now been added to the extra bag I carry around with items cutie pie may need. As you can see in the video she had a great time playing with it on our trip.  She certainly had her heart pumping and her whole body moving.  After I put the camera away I joined in on the fun.

We have used the ball a few times since then in appropriate places.

Here is a list of beach ball activities to get your child’s heart pumping while having fun.

1-Catch

2-Keep it up- either alone or with some friends

3-Kicking

4-Dribbling with hands or feet

5-Volleyball

6-Bounce off a wall

Any other suggestions?

Stability Ball Exercises

The stability ball is a great tool for overall muscular strength.

You may not realize that you can go beyond the crunch.

The above video shows you examples of the ball roll out, plank on the ball, jack knife, bridge, and leg curls.

Enjoy!

 

 

 

Dumbbells, Pumpkins, and a Parade

Here is a rundown of the above workout.

Warm up
A. 3 rounds
10 Dumbbell swings
10 Push-ups
10 Squats
rest
B. 3 Rounds
10 High Pulls
10 Shoulder Press
10 Step ups
10-12 Bent over rows
rest
2 rounds
C.5 squat thrusts
rest
Yesterday was Labor Day.  Today many are complaining that the summer is over. There will be no more fun until next June. Boo Hoo! Please
Don’t get me wrong the summer is great, but …
I, for one, love the fall.
9 reasons why:
1- Notre Dame football- Yes, I know, they did not play that well  this weekend, but I love rooting for them. It is a family tradition.
2- Leaves changing color on the trees and falling gracefully to the ground.  NO I don’t mind raking them up. Bonus workout. I use the backyard leaves for compost in the garden.
3- Pumpkins- I plant them in the spring as directed.  If they survive the summer they are a lot of fun to watch grow and then change color.
4- Apple and pumpkin picking- kiddie rides, hay ride, cider, and a fresh doughnut
5- Halloween!
6-Thanksgiving and the Macy’s parade-Perhaps I will take the little on into the city this year.
7-More hiking and biking since swimming outdoors is out.
8- My little one’s birthday
9- Going to the beach when few people are there.  My daughter can run all she wants and loves it.
Do you enjoy the fall?

Avoiding the Freshman 15- Part 1

What a great adventure you are about to go off on!  I LOVED college!  Meeting new people.  Learning what you want to learn.  Learning about yourself.  I did learn that not only college, but life is a lot more fun when you are HEALTHY and STRONG.  So many opportunities come your way.  Let’s learn how to make sure that happens.

Get Prepared! If you fail to plan, then you plan to fail.

1-Schedule- Write out now in a planner or spread sheet your class schedule for the week.  Then look up the hours your college’s gym is open. Next fill in your workout times on your schedule.  Block off about an hour for at least 4 days a week.  Eliminate the excuses for not going. If you plan on playing intramural sports find out that schedule too and plug it into your week.

2-Clothes-If you do not have workout clothes, then go buy some. Doesn’t have to be anything fancy.  I do suggest a good pair of sneakers though.

3-Snacks for your room- Skip the soda, sweetened tea, and juices.  They add minimal nutritional value to your diet and lots of extra calories.  They also make your wallet lighter.  What you want to bring is a water filter if you don’t trust the  water in the residence halls, water bottles, tea, coffee, and a tea kettle to heat up water for tea.  Also skip the cookies, chips, and other junk food for the same reason as the soda-minimal nutritional value and lots of calories. Pack dried fruit, nuts, popcorn kernels, and oil to pop it in.  You can bring fruit too. Taking what you would need for a day from the dining hall maybe a good move too.  You also have oatmeal and prepackaged fruit in a cup with 100% fruit juice as options.

4- Two notebooks- One for a daily food journal, helps tremendously in keeping yourself in check.  If you lose too much or gain too much weight a food journal helps you see where you need to make adjustments. The other is a goals book.  Get in the daily habit of writing ten goals you would like to accomplish.  You will be AMAZED at how much you accomplish and at the speed it takes you to accomplish them.

5- Procrastinate?- Eat that Frog by Brian Tracy is an excellent resource to learn how to overcome this.You can have it read in one weekend.

I recently asked my Facebook friends what they wished they knew in college, that they know now about staying healthy and in shape. Here is what they had to say.

“That we aren’t going to be young forever.  And that it is just as hard to stay with a workout routine after college as it is in college(at least for me) and that you have to make time for it, and I should have worked at it harder in college.:)”- Stacey

“What she said and to get those killer abs when you are 18 is much easier.”-Dawn

“That in addition to getting your body in shape, working out helps you relieve stress, sleep better, etc.  I wish I had seen it as a form of relaxation that would help me when I was busy and stressed rather than yet another thing I “had” to fit into my schedule.  Oh and keep touching your toes, while you still can.. haha.”-Jessica

Next post will have advice from current college students who successfully avoided the Freshman 15.  So make sure you come back and visit!

Take it to the playground!

Remember how excited you were as a kid when you got the opportunity to play on a new playground.

You’re running around it checking out, looking for something new.  Challenging yourself on a new set of monkey bars.  Climbing to the top of the highest part.

Just because you are a “grown-up” doesn’t mean the fun ends.

Here is some video of others tearing it up!

Playground 1

Playground 2

Playground 3

Playground 4

Monday I rode my bike to the playground.  Did  a dynamic movement warm up.  Then completed 4 rounds of the following:

-assisted pull ups using a bridge

-push-ups

-lateral step ups on a stairway landing

-run a lap  around the basketball court and back to the playset with a not so pretty fence hop over a three foot wall.

Finished up ,obviously, with a bike ride home.

 

Great Article on Building Your Own Garage Gym!

I was playing around on Google plus and I found mymadmethods.com.
Here is a great article I found on what you need to build an awesome garage gym.
The author gives you three levels, depending on how much you are willing to spend.

 

http://www.mymadmethods.com/articles/conditioning-articles/778-build-the-ultimate-unconventional-home-gym