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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.

Follow The Fitness Prescription

Choose a Bicycle tour

12/30/2013

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So your out and about and on your dream vacation, maybe you have a cute little umbrella in your drink right? Well don't think getting a little exercise has to be all hard work. Consider an optional tour that has exercise as an added bonus. So many of the tours around include activities such as bike riding tours. You can actually see places that you can not get to from a car or that would be too far and tedious to walk to.
Calories burned biking in easy, moderate and high levels:

Some of the bike tours include a pub stop or two so just enjoy yourself knowing you at least burned of some of the calories you added to your tour!

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Kids' Fitness Game

12/24/2013

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     A few years ago, I realized that there are not many resources for how to get children interested in or excited about staying fit. Knowing most kids, the best way to get them interested in anything is to make a game.

    An awesome game to get kids moving and excited involves only a deck of cards and whatever fitness or sport equipment you have nearby. Gather the kids and assign each card an activity (A: run to the apple tree and back, K: kick the soccer ball, 3: five push-ups, 5: five jumping jacks... and so on). Explain each station and card to the kids, maybe even make up a board with the card assignments and label each station with the card that correlates with the activity.

   Start game time by having one kid at a time draw a card at random, hold up the card and say "Go!" and have them race to complete the station. The bonus is that they use more energy racing to the event! You can make this a competitive activity where the first to complete the task gets a point or you can just give completion credit to the kids. Tailor this activity to how the kids best learn and play while being creative! You can even have a treasure box with small toys and treats from which the winner of each round could choose.

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Gifts for the fitness and wellness junkie

12/17/2013

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With only a little over a week left until the Christmas, some people are still struggling to find those last-minute gifts (guilty as charged). Look no further if you have a fitness-freak on your list, or even just someone looking into getting healthier and starting new habits. Here are some ideas from multiple price ranges that are guaranteed to knock their compression socks off.

1. Vitamix blender: $$$ but an awesome item for everyone who uses the kitchen (and especially those making healthy meals!). Some varieties can heat soups, make ice cream, work as a food processor, and even make juices.

2. Compression socks: $$ I wasn't joking above, people who lift often need compression socks to make sure and protect their veins while lifting. They come in fun colors and designs and can be knee-high or calf-high. Range from $25-$80 depending on the brand.

3. Underarmor superhero line: $$ Their new line of shirts is dedicated to superheroes of all sorts, and it is AWESOME!

4. Specialty nut butters: $ May sound weird, but many of these almond and coconut butters can not be purchased in the store. There are some really tasty nut butters that are healthy, clean, and would make an awesome gift for the healthy and the snacking alike. Try youfreshnaturals.com for butters, eatingevolved.com for healthy chocolates, and ingreatients.com for more nut butters.

5. A home fitness basket: $-$$$ You can be creative and get jump ropes, medicine balls, training bands, agility ladders, sprinting sleds, weight vests, you name it! And instead of a bow, tie it with athletic head bands and you are all set!

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Food Prepping!

12/10/2013

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Food prepping has become a craze in the health world and should be considered as a good way to keep track of what you are eating. There has been ample research that shows that preparing your food in advance for the week actually encourages you and your family to eat better, watch their intake, and make better food choices (http://www.ncbi.nlm.nih.gov/pubmed/17126631).

If you have time, surprisingly it takes a lot of unnecessary food-making time out of the whole week, prepare foods that can be eaten throughout the week. Make bags of crockpot meals for the freezer that can be dropped into the pot in the morning, bake healthy desserts for easy snacking, make frozen breakfasts to take on-the-go, pre-cut the ingredients for smoothies and freeze for use in the morning. There are so many simple ways to prepare yourself to eat healthy. Join the food-prepping craze and see the difference it makes on your health and wellness!

How do you like to food prep?

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Importance of Breakfast

12/3/2013

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We are so often torn between taking time to eat breakfast and simply rushing out of the door. This is the same for those at home and on vacation alike. Yes, we have always heard "breakfast is the most important meal of the day", but is this true? Do we really need to spend time and calories on breakfast? If you are like me, sometimes it is just too much work to have a descent meal in the morning.

According to many studies, for children and adolescents, breakfast is a MUST. It increases focus, cognitive abilities, readiness to learn, and alertness throughout the day. (ncbi.nlm.nih.gov/pubmed/15883552)

In adults, there is less evidence of the importance of breakfast, but missing breakfast has been shown to increase insulin resistance (this causes type 2 diabetes) and can also lead to weight gain over time (ncbi.nlm.nih.gov/pubmed/15698226). Breakfast consumption is associated with lower BMI, better blood sugar control, and better suppression of hunger throughout the day.

Based on these facts, it is important for you to grab breakfast even if it is on-the-go or a full meal. To make this easier, keep some healthy breakfast bars or food to warm up while your coffee is brewing. The sausages pictured above are healthy and are cooked easily in the microwave for a filling and delicious breakfast on-the-move. Another way to ensure you eat breakfast is to pre-cut fruit and place in easy-to-grab tupperware so that you can eat it fresh or blend into smoothies.

If you have any questions or need any healthy breakfast bar recipes, please feel free to comment below :)

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