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Family Fitness Tips

Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of :
Sam Hawley
The Fitness Prescription

I hope you enjoy these tips. Feel free to browse our extensive archive for past posts and tips.
**As with all fitness activities, please consult your physician before participating in any activity or diet.

If you wish to receive day-to-day fitness advice, click the link below to follow them.

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Fitness Anytime Anywhere

4/29/2014

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Many people are so ingrained in associating the gym with working out that they forget that they can train anywhere at any time. All you have to do is be creative! You do not necessarily need to put aside a consecutive hour of your life to get a great workout on any given day. Why not plan mini workouts throughout your day.

Above is an example of a study session workout, but you can use this format between errands, during commercials on TV, and even after each cleaning chore in the house (one set after unloading the dishes, one set after putting away groceries, one set after bathing the kids, etc.)

In our busy lives, sometimes we need to think differently about the way we schedule our time. If training and staying fit is a priority in your life, on busy days, try this method of working out. The kids can join in the fun with you! Getting fit together is a great way to bond and share in the journey.

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Board Games Transformed (Twister) #2

4/22/2014

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I LOVE the game twister in its natural state, but there are so many ways to use the mat and spinner to make a new game out of a traditional one.

Place sheets around the house or living room with colors matching those on the twister mat/spinner. At each colored station, have an exercise. When a color is spun, the players run to the placed color, do the exercise and run back. The first player back to the mat gets to put a marker (A toy, a card, a sheet of their favorite color) on top of one of the circles of the matching color on the mat. This is to symbolize that they won that round. The winner is determined by the first player to make a straight line (like in connect 4 or bingo).
You can play as many times as you would like, changing the exercises or the bingo design needed to be made on the mat in order to win. Have some fun and get creative!

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Board Games Transformed (Yahtzee) #1

4/15/2014

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Need a way to entertain kids AND get them moving without having to break the bank with camps and classes? Try transforming traditional board games into fitness activities with a competitive twist! Pull out the board games you have always loved and have a family game night in a new way. Check out the first of these examples and then get creative and make your own.

Yahtzee: Play the board game the traditional way, but add a fitness twist. Use the score sheet as your workout guide, for example:

1's: Push ups for each 1 you record
2's: 2 Burpees for each 2 you record
3's: 3 Sit ups for each 3 you record
4's: 4 jumping jacks for each 4 you record
5's: 5 leg raises for each 5 you record
6's: 6 high jumps for each 6 you record

*For the more exciting rolls, make more exciting workouts!
Chance line: Do 6 star jumps or run to the front door and back
Yahtzee: You can pick someone else to do any of the other workouts listed
3 of a kind: Pick 2 other players to do one workout with you
4 of a kind: Do 4 jumping jacks x the number of your 4 of a kind (if you got 4 sixes, 4x6=24)
Full house: Run and touch the door of every room in your house as fast as possible
Small straight: 30 second plank
Large Straight: 1 minute plank

Get creative with your board game fitness. Do what works for you and what you have in your house. Tailor the workouts to your own family's level of fitness and ages. Have some board game fun!

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Quick and Healthy Berry Jam

4/8/2014

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I hate when I run out of something in the fridge and do not have time to go get it. I hate even more that when shopping for healthy groceries, I have to spend more money for less quantity. When I discovered that jam could be made out of fresh ingredients in my kitchen, I was SO EXCITED. Now, I can share that discovery with you! Not only is this easy, it is healthy and full of protein and nutrition too. Add Chia seeds where you can in your cooking if you tolerate chia seeds well.

Chia Jam
Ingredients:
1-1.5 cup Fresh berries (frozen work too, or improvise and use whatever fruits you like)
1/4 cup Water
2 tsp Chia seeds
Honey or agave nectar to taste

Blend of food process all ingredients until mixed well. Put into the fridge over night. The juice will thicken to be a delicious jam! It's that easy. You may have to play with the ratio of water to chia seeds given some chia seeds are more absorbent than others. Let me know how you like it!

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High-Intensity Interval Training

4/1/2014

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HIIT workouts are becoming popular for their speed and their effectiveness in building muscle and burning fat. The problem is finding a basic outline for how to make YOUR OWN.

Try out this interval workout and then use the outline to make your own with different drills. You can tailor the program to be 30 or 45 second intervals. Do what works for you and train your way to longer intervals.

Enjoy!

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