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Lead By Example

Lead By Example

Published by on July 15, 2019 | Leave a response

Whether you’re running a multi-million dollar company in Raleigh, NC, or running a household, you have to lead by example to be your most effective. It’s hard for a child to believe there’s any truth that eating healthy and exercising is good for you, especially when parents don’t do it. There’s a lot of examples where children follow the actions of their parents, rather than their words. Children learn what they live, not necessarily what they hear. To make sure your child or family is healthy, you have to make changes in your life toward a healthier lifestyle.

Start children off right with healthy meals.

What you serve at meals provide the options children have when they eat. While you might not be able to control what they eat when they’re not at home, you can control their eating habits there. Have nutritious meals ready for every meal. If you’re working outside the home and think that’s impossible, it’s not, as long as you plan ahead. One day is used to plan a week’s menu and create a shopping list. Plan to make double recipes, so there’s enough extra to freeze for meals another week. Do your shopping on the next day and cooking on the weekend or your day’s off work. After a few weeks, you’ll only have to make one or two dishes, the rest will already be frozen and ready.

Get active and take your family with you.

Take a walk after dinner, go to a park on the weekend or go hiking. Make sure you carve out a half hour to an hour a day to do something active with your family. Instead of buying the latest and greatest new iPhone, invest the money in bicycles for the whole family. They don’t have to be new. In fact, some pawn shops and second hand stores have great bikes at a reasonable price. Kids learn to be active by making memories with you.

Get the family involved in your workout.

Smaller children love this. They love working out with mom and dad, mimicking their every move. While teens might think it’s a bit hokey, they also might actually join you or secretly watch and do it in their room when you’re not watching. The fitter you get, the more weight you lose and the more muscles you build will act as incentives for your children and even your spouse.

  • Make sure you have healthy snacks that are ready to eat when your kids want to munch. Serving sizes of nuts, veggies, fruit and dip all qualify and normally are kid approved. Have water, not juice, Kool-Aid or soft drinks in the refrigerator in reusable bottles.
  • If you work with children, make sure to remember to get them up and moving once every fifty minutes. Teach the kids to watch the clock and let you know when fifty minutes is up so everyone can stretch. Studies show that sitting any longer is detrimental to health.
  • Put away computers, cell phones and electronic devices for meal time. Too much time on the computer is bad for young brains, according to recent studies. Meal time should be spent enjoying each other’s company and savoring the food.
  • Walk as much as you can. Don’t circle the store, hunting for the best parking spot. Use the stairs and walk, don’t drive, to the neighbor’s house.
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Give Your Kids A Choice

Give Your Kids A Choice

Published by on July 2, 2019 | Leave a response

Most people just go along with the crowd and do whatever is popular at the time, regardless of how it affects their health or well-being. That’s not true with parents who teach children to think for themselves and use common sense to live a healthy lifestyle. You can give your kids a choice, but if you aren’t sure what a healthy lifestyle is or how to achieve healthy eating, you may need to educate yourself before you can help them. It’s one of the reasons we have the Parent’s Fitness Education Workshop. We teach parents the latest in fitness and healthy options for children.

Getting kids to eat healthy isn’t hard when you have help.

Just because a package says no gluten, doesn’t mean it’s good for kids. Some of those kid favorites that lead you to think they’re healthy with the packaging, aren’t really smart choices. Maybe you switch out cola for fresh juice. That’s a good start, but your child would be better off drinking water and eating the fruit whole! There’s a lot to learn when it comes to eating healthy and we can help you get the knowledge you need.

Exercise should be normal for kids, but that’s just a memory from the past.

When your parents and grandparents were kids, their mother’s often opened the door in the morning to let them play outside, only to come back into the house for lunch and dinner. They ran, played tag, dodge ball and kick the can. Today, playtime often means a video screen is in front of your child’s eyes and their bottom never moves off the couch. To make it even worse, there are studies that show too much computer time isn’t healthy for young brains. It’s time to help your child make a change and give them better choices.

Getting your kids active is the first step.

Maybe you don’t have anywhere you can go to shoot hoops, but you might have a great place to walk and enjoy the scenery. Young children love walking trips, especially to local parks or preserves. Our fitness program is one option that helps get children in shape. They often find that they prefer it to video games because it makes them feel better when they finish a session.

  • Helping kids to grow up healthy is a matter of giving them healthy options. Working out and learning to eat healthy is a start, but there are far more ways to continue the path they’ll find once they start feeling fit and strong.
  • You can help your child make good choices by starting your own fitness program and becoming a great role model for them.
  • When you stock the refrigerator with snacks for after school or mid morning, give a lot of options, but make them all healthy ones.
  • You don’t have to go overboard for healthy eating. Having some cake at a birthday party won’t hurt, but eating cake with each meal will.
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Motivating Your Kids To Move

Motivating Your Kids To Move

Published by on June 26, 2019 | Leave a response

If you want active adults, you have to start with active children. Getting and staying active is learned early in life and can be a habit that keeps people healthier into adulthood. That’s why motivating your kids to move more can be one of the best things you can do for their health. It’s as important as teaching them how to eat healthy, although it takes both of those things and more for a healthier lifestyle.

Moving more is a habit that often comes from mimicking parents.

If you’re constantly sitting and watching television, the chances that your child will become that type of adult are greater. If you want to help your children the most, get active yourself. Kids learn what they live, so the more active you are, the more active they’ll become. Take them for walks, enjoy a more active version of the things you love, like walking through a large museum rather than watching a documentary of it on the television. Walk your children to school if possible, rather than taking the car.

Get the whole family involved in a sport or activity.

While walking more and hiking is one activity everyone will enjoy, there are others. It can be something as simple as hanging a hoop above the garage door and spending a few minutes to an hour with one on one ball or shooting hoops. I know a parent that ran races to a neighbor’s house with their child, which sounds simple, but it really worked. The child always lost until she became about ten, from then on, it was no contest. The child also joined the track team in high school an did quite well.

Make a family fun event an active event.

Bike riding can be a great exercise and it’s even better when it’s a family event. It takes more than just riding together, it takes learning biking safety. Some parents even learn how to work on their bikes to do minor repairs with their children. If there’s no safe place to ride bikes in your area, consider going to some state or local parks where there are biking trails.

  • Join an exercise group. We have special classes for children of all ages and ones for adults. You won’t have to worry about a baby sitter for your five year old when you workout, just get them enrolled in private or group sessions.
  • Get the kids to workout with you if you workout at home. Younger children love the fun of moving with mom or dad and older kids love to challenge and beat you.
  • Get hula hoops and learn together. See how many different moves you each can make. It’s fun and good exercise. Balance balls are also fun.
  • Use a special trip to get everyone in shape. One popular trip, to a large amusement park, requires a lot of endurance. Start getting in shape a few months before you leave. It’s an incentive to strive toward.
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Bustle Fitness Tips Article with Olo Onuma - Contribution

Bustle Fitness Tips Article with Olo Onuma – Contribution

Published by on June 25, 2019 | Leave a response

An effective workout isn’t only determined by the type of exercise you’re doing or for how long. According to experts, what you do before you workout is just as important as what you do during and after. In order to make the most out of your efforts, there are a few key things you should never do before you exercise. READ MORE…

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Best Healthy Snacks For Children

Best Healthy Snacks For Children

Published by on June 16, 2019 | Leave a response

Serving healthy snacks for children, helps make changes in their eating habits and what they consider good food. While you probably won’t get most toddlers to beg for another Brussels sprout, they won’t be begging for junk food either. In fact, serving healthy snacks sets the stage for healthy eating, since most kids think that snacks are “the good stuff.” It trains their palate for less sugary treats that are often addictive, such as candy or pastries, while providing a great time to boost nutritional intake.

Keeping it simple and easy is important.

Having easy to make snacks takes some hassle out of the day. A healthy snack can be as simple as air popped popcorn sprinkled with some Parmesan cheese and a few drizzles of butter. Individual containers of plain live culture yogurt with added fresh fruit can be a delicious healthy treat. Homemade trail mix with mixed nuts and dried fruit (think raisins to save money) can be divided into individual serving plastic bags.

Have snacks ready in the refrigerator for snacks.

As kids get older, they don’t need you to set out snacks for them. They help themselves. That’s why having cut up fruit and vegetables ready in containers can be a huge benefit. As soon as possible after grocery shopping, cut up fruit, such as melons to bite size pieces. Wash berries, cherries and grapes and put them in a bowl. Cut up veggies, such as celery, carrots, colorful peppers, cauliflower, broccoli and cucumbers. Have healthy veggie dips available and you’ll see those veggies go fast. Any left over at the end of the week can be added to soup or as a supper side.

Get creative and have some homemade treats ready.

One favorite recipe is for what we called balls. They’re made by combining a little honey, peanut butter and wheat germ, then rolled in wheat germ and put in the refrigerator until eaten. Another is also balls that boost energy. They’re made with freshly ground flaxseed or whole chia seeds, nut butter of your choice, honey, oats, dried fruit and a bit of vanilla for flavor. Roll the ingredients in balls and coat with wheat germ, then store in the refrigerator.

  • Homemade kale chips or homemade sweet potato chips are oven baked and slightly salted. These are an excellent alternative to store bought chips.
  • Ants on a log are a long time favorite for kids. Stuff a celery stick with nut butter (normally peanut butter) and top with ants—which are really raisins.
  • Slice an apple in wedges and either peanut butter on each piece or make a dip by mixing some plain yogurt with crunchy peanut butter until it’s dip consistency.
  • A sliced apple or celery stick goes great with thin slices of cheese. You can cut cheese to fit into the channel on the celery.
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Ways To Exercise With Your Kids

Ways To Exercise With Your Kids

Published by on June 3, 2019 | Leave a response

Many of my clients in Raleigh, NC are devoted parents who want the best for their children, including helping them develop healthy habits. That’s one reason they find ways to keep the kids active. You can do the same by making a few changes to your lifestyle that allow you to exercise with your kids, making both of you healthier by doing so. It can be traditional workouts or just an active lifestyle. It all starts by limiting time in front of computer and TV screens and using that time to get everyone moving, including parents.

Younger children can actually be part of the workout.

There are a number of exercises you can do with preschoolers that are fun for them and fun for you. It’s never too early to get children moving. Take time to show your young child how to do each move in your exercise routine. If they don’t do it exactly right, don’t worry. You can also include smaller children as part of the routine by carrying them during the workout or making your workout their game. Doing a crunch where you keep your toddler on your tummy and kiss or tickle them when you lift up your head or creating a plank tunnel they can crawl through are just two ways to modify your workout.

Make family outings active outings.

While you can have a lot of fun going to a show, you’ll have just as much fun going on a hike and having a picnic, plus you’ll get more exercise. That’s good for both you and your children. Going to the zoo or even amusement parks provide a lot of walking. If you’re planning a trip to one of the amusement park destinations, it’s the perfect time to encourage your kids to get into shape by taking nightly walks or going to exercise classes before you leave. The trip is the incentive and the preparation to get into shape can make everyone less crabby at the end of the day.

Make gifts include the gift of family time.

Rather than giving the latest computer game, why not do everyone a favor when it comes to giving a gift, make it an active gift. Get yourself a set of roller blades and one for your child or children for a family activity you can all do together. (Xanax) Putting up a hoop above the garage and giving a basketball for hoop time together creates memories and bonding. Bikes for the whole family doesn’t have to be expensive. In fact, pawn shops are a great place to get a bike for a low cost. Whether taking bike hikes in the park or learning how to do bicycle repairs together, it can get you and your kids moving.

  • It might not seem like fun, but household tasks can be fun, especially when you do them with speed and lots of elbow grease. Make it a game where speed counts. It turns work into fun and healthy exercise.
  • Have a special song and dance together. One of my fondest memories was dancing fast with my parents. It was always the same song and we even had a routine that got your heart pumping.
  • Teens can go to the gym with you and join classes geared specifically for those thirteen to nineteen. For children between five and twelve, we have youth fitness training that can be group, individual or virtual.
  • It takes more than just working out to be healthy. Make sure your children also learn how to eat healthier, too.
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Boosting Your Body's Stem Cells

Boosting Your Body’s Stem Cells

Published by on May 29, 2019 | Leave a response

You’ll protect your health and improve your appearance by boosting your body’s stem cells. There’s been a lot of talk about stem cells, some of it positive, some negative. However, most people equate stem cells with fetuses and embryonic stem cells. They shouldn’t. Many of the recent studies deal with adult stem cells. Stem cells have the ability to become a multitude of different cells. They’re like the raw material for cells that are used to repair damaged cells and divide to increase the number of cells. (www.endeavornews.com) Each person has stem cells in their body.

There are medical techniques to use your own stem cells.

For quite a while, doctors have used bone marrow stem cells for transplants in the treatment of specific types of cancer. More recently, doctors are using the body’s stem cells as therapy for degenerative diseases and conditions, such as osteoarthritis. The doctors collect the stem cells from bone marrow and adipose fat, put them in an centrifuge to create a concentrate and inject them back at the site of the damage. It helps joint related issues and helps repair the damage, lower or eliminate pain and boost healing.

Exercise is one way to boost your own stem cells.

The more active you are, the more stem cells your body creates. Which is why doctors who use stem cell therapy to repair joints often recommend increasing activity to boost the production of the cells. Nothing just chance when it comes to how the body functions. The more active you are, the more you need stem cells to repair the damage or replace the older cells lost in exercise. Increasing your activity is just one of the ways to boost your stem cells and probably part of the reason that exercise can help relieve the pain of arthritis.

Consider changing your eating habits.

That doesn’t just mean eating healthy foods, it means changing how and when you eat. Although eating healthy can promote stem cell growth. There are studies that show calorie restriction and fasting can boost stem cells. Even intermittent fasting, the act of eating during an eight hour window and fasting the other sixteen hours, can boost the number of stem cells. One study showed that fasting for a few days boosted stem cell production. It makes sense that when fasting mice were compared to those that ate normally, fasting mice looked and acted years younger than their counterparts who ate on demand.

  • A study of people taking Tai Chi showed that it boosted their stem cell production by several fold.
  • Your body repairs itself when you sleep, so getting adequate sleep can boost stem cell production. Studies show that it’s true. Burning the candle at both ends could mean you age faster.
  • Radiation can damage stem cells. Whether you have dental x-rays, chest x-rays or just go out in the sun, take precautions to prevent stem cell damage. Make sure that shield covering your body at the dentist covers adequately.
  • Ironically, the sun’s radiation can damage stem cells, but the vitamin D3 the body makes from the sun’s rays boosts stem cell production. Practice safe sunning.
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