Strength Training for Kids??

 

Why should you involve kids into fitness/exercise and eating clean?  Do you know that Child Obesity in AMERICA is on HUGE RISE!  One in three American kids and teens is overweight or obese, nearly triple the rate in 1963.  We need to STOP the epidemic of Obesity in America, by EDUCATING and HELPING each other!  We need to educate the parents to teach and lead a healthy lifestyle for themselves AND for their children!

LET'S END THE TREND OF OBESITY!!!

It’s best to get your kids to start exercises at early age! Yep! Muscle-building exercises can increase strength and bone density, reduce the risk of sports-related injuries, and improve heart health.  It is a way for your child to increase muscle endurance and strength. It is not to meant to body-build or bulk up.  No dumbbells needed here, kids can benefit by using their own body weight.


First, try to make sure aerobic activity adds up to more than 60 minutes a day. Aerobic activity is anything that gets your heart going — like biking, swimming, hiking, dancing, or running. Then take a few minutes for some strength training. Exercises like the ones below help build muscle to boost metabolism and keep joints working well.  Flexibility is the third component of well-rounded exercise. Yoga is one best way to stay flexible.
You want to set a good example, be the role model for your kids.  Do the fun exercises/workouts with them! Most of the time when I do my exercises/workouts or go out for running or swimming, my kids would tag along!  There are several KIDS workouts through Beachbody that you can order for your kids. My kids enjoyed the Fitness workout DVDs we have to do it at home.


There are some good website links for young kids/teenagers, even parents too.  Check out these links:

• http://kidshealth.org/
• http://learntobehealthy.org/parents-teachers/educational-materials/nutrition/?gclid=CJy81IuCwbACFYuc7QodUzFajw
• http://www.bestbonesforever.gov/
• https://www.presidentschallenge.org/ 
• http://kidsatheart.org/about-2/learn-the-facts/

There are few examples of strength training for your kids that you can do it at home:

•  BALL JUMP: Have your child place a lightweight ball between her feet and jump across the room, keeping the ball in place.  Repeat 7-10 times.  BENEFIT: This helps your child build strength in her quadriceps, hamstrings, and glutes while providing a fun cardio workout.

• CURL-UP TOSS: Have your child lie down with legs bent and ball on chest. He should slowly come up all the way, keeping chin off chest. At top of curl-up, he can toss the ball up and catch it, then slowly lie back down.  Repeat 7-10 times.  BENEFIT: Builds core strength.

• SQUAT JUMP:  While she’s holding the ball, she should squat down, then jump up as high as possible while lifting the ball above her head. Repeat 7-10 times. BENEFIT: Helps build lower-body strength.
• PLANK WALK: In a push-up position, have him place ball between ankles.  Keeping body in a straight line, have him walk forward with his hands for 10 seconds.  Kids can work up to 30 seconds, making sure they maintain proper form. BENEFIT: Improves core and upper-body strength..

Beachbody Workout DVDS for Young Kids/Teenagers

Shaun T's Fit Kids Club

Tony & the Kids!

Get Real with Shaun T.

Hip Hop Abs - Shaun T

There are also some fitness programs from Beachbody that young kids/teenagers can do and enjoy.  My kids had done some Rockin' Body, Hip Hop Abs, Turbofire, P90X, Insanity, Insanity-Asylum, and few others.  For more videos and find the best recommendations for your kids - CONTACT ME!

Struggle with Time? Make the change, start NOW!

CLICK the LINK below to watch my VLOG 

"Struggle with Time? Make the Change, start NOW!!"

 http://www.youtube.com/watch?v=05ebDZ_-N0c&feature=youtu.be

Transcript below on my vlog on "Struggle with Time? Make the Change, start NOW!"

Hi Hi Hi!!

I want to share something with you that really touch my heart…  I really love what I do.

I get several emails, text messages, Facebook messages, wall posts, etc.

Thank you for supporting & believing in me, keep accountable, many different messages, including questions.  One questions pops as it’s very common.  Basically everyone asks me the same question.  What is it?

TIME

Some of you asked me… how can you make the time for it?  My response – “I do NOT have time HOWEVER I make the time for it.”  WHY?  My health is more important to me, to stay consistent, be strong, be happy, feels good inside.  You need to make the time for it!

Everyone struggles with making time for themselves, of course, I struggled with that too.

SO….

Time is NOW!  If you haven’t started, start NOW!  Don’t wait until tomorrow.  Don’t wait until next week.  Next month.  Next year.  Especially you don’t want to wait until you hit ROCK BOTTOM!

WHY?

Dramatic mentally and physically struggles.  It can be from family death, emergency illness, family illness, job laid off, depression, family member heart attack, your heart attack, or anything…

DON’T WAIT!!  DO IT NOW!!  Start, take action on taking care of yourself, take care of your body, and get yourself healthy.  If you are a mom, or a dad, you would want to be the role model, the best examples to your own kids.  Same with me, I want my 4 kids to look up to their mom, mom being active, involved, healthy, eating clean, exercises daily… they look up to me.  Same with you.  We are no difference.  Same with everyone.

You need to make the time for YOURSELF!

You make the time for yourself to change, feel healthy & good, lose weight, and get in a better shape of your life.  It’s not 30 days, not 60 days, not 90 days transformation.  It’s a LIFE-CHANGING TRANSFORMATION.  You will go through your life journey, mentally, physically and spiritually… you will go through a lot of challenges.  You need to change your life for better, for yourself, for your kids, family…

If you are thinking right now…

·         I love FOOD!

·         I love DRINKING!

·         I am too LAZY!  I do not feel like it.

·         I am too BUSY!

·         I don’t have TIME!

·         I am too TIRED!

·         I am so SORE!

Let me tell you…. you are willing to risk your life over these reasons, for unhealthy lifestyle????

DON’T!!  Make the change NOW!

I discover the 6 major, important keys through your life-changing journey – it applies for me, too.

1.    DECIDE – you need to decide why I am doing this, when start date of my journey

2.    MY WHY – why are you doing your journey, losing weight, exercising, reasons to keep you motivated & driven to reach your goals

3.    GOALS – to set discipline yourself; for example I want to lose 30lbs in 3 months. Aim and make the goals! Push and discipline yourself to reach your goals, I will achieve losing 30 lbs., stay on track, keep yourself accountable and be consistent.

4.    DISCIPLINE – you need to have the right mindset, discipline yourself through your journey, through challenges, patience.  You always will have ups and downs through your journey.

5.    PATIENCE – this is the most common we all struggle with.  You need to know this is not overnight changes, not get-quick changes; it’ll be 3 months, 6 months, 9 months changes and for rest of your life journey.  It takes TIME!  You will feel GOOD!  Your health will IMPROVE!

6.    BELIEVE – you have to believe in yourself.  You know you will achieve your goals, your dreams.  Believe in yourself 100%.  Patience is the most important key to keep you consistent & motivated. 

If you need help, anything, questions, need accountability, need positive encouragements, or how to start exercises/workouts, contact me.  I’d be happy to help you.  I’m here to help you get healthy.  My important priority is to get everyone healthy and reasons why I love what I do!

THANK YOU!

Have a GOOD day!

What is Vegan?

"What is Vegan? Veganism?", "What do you all eat?", "Do you get plenty of protein a day?", "It is expensive, isn't it?", etc..

This is what my whole family have been asked hundreds of times from people we meet, neighbors, friends, parents at school, kids' friends, families...


Are we used to it? Yes, sure. Many are not familiar, do not know, and need educate on Veganism/Vegan.




What is Veganism and Vegan?

Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and ALL other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines.   

Vegan refers to either a person who follows this way of eating. Vegan is an herbivore, or plant eater, who lives solely on plant products and excludes all animal flesh, including that of poultry and fish, any product made by an animal such as milk and all other dairy products, eggs, gelatin, and honey.

Vegetarian avoids eating meat, poultry, and fish.  There are several types of vegetarianism.



What do you all eat?

Our vegan diet includes all grains, beans, legumes, vegetables and fruits and the nearly infinite number of foods made by combining them.


Do you get plenty of protein a day?

Yes! Absolutely! What you have heard or told that you wouldn't get enough protein a day as vegetarian or vegan is not true! Average of protein a day recommended by USDA for men is around 56 grams and for women is around 46 grams.

It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Great link to see where most of protein we get in our Vegan Diet - http://www.vrg.org/nutrition/protein.htm


It is expensive, isn't it?

HA! No, it's very inexpensive! Seriously! Many of you eat meats and dairy, buys organic meats, organic dairy, many others... We only get oatmeal, almond butter, organic fruits and vegetables, gluten-free pasta, tomato sauce, corn flour to make tortillas, jasmine and brown rice, MANY varies of beans, Japanese and sweet potatoes, and common produce can be relatively inexpensive.
Moreover, simply comparing supermarket prices doesn’t take into account the true costs of animal agriculture, some of which are described in a New York Times article - http://www.nytimes.com/2008/01/27/weekinreview/27bittman.html?_r=1



I highly recommend you to learn and watch Forks Over Knives documentary DVD.