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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

Pool Games and Fitness

8/6/2014

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Summer is in full swing and, for many of us, that means time by the pool! It is so easy to just sit out in the sun and let the kids tire themselves out swimming around. Why not turn pool time into family fitness time by incorporating some awesome games and challenges to take on by the water? Some of my favorite summer memories were of throwing a ball by the pool or beating my dad is a swimming race (he may tell you he won, but I know the truth ;) ). There a great ways to accidentally get a workout in while sitting by the pool and enjoying the summer with the kids.

Play flying catch: Grab a football or a softer nerf ball and head to the water. One person sit in the water and throw the ball, with a good arch, into another part of the water. Have one person start outside the pool and jump into the pool to try to catch the ball as it flies through the air. Let both kids and adults play on both sides to get a great work out and have some competitive fun. As always, watch your kids around water and ensure the pool is deep enough to safely jump into. Explain to your kids how to jump far enough from the edge of the pool that they are safe. You can make this game more safe by both parties remaining in the pool and leaping from side to side within the water to catch the ball. 

Relay races: Choose some "olympic" swim strokes and have the kids (and the adults too!) race back and forth across the pool to see who is fastest. You can also use pool toys or a ball to throw and see who can get to the item fastest and bring it back to the starting point. Making fitness competitive and playful allows people to forget they are even working out.

Muscle group swimming: Grab a float or a pool noodle and race around the pool using only your arms or only your legs (first to cheat loses!). It is a great way to exercise, get some sun, and laugh at all the different techniques people use to get around. 

While many of these are common summer play for people, some people do not think of making the pool into a fitness game. Try these out and enjoy exercise with your kids this summer!


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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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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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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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Circuit Training (small space)

11/12/2013

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    With little room and time to train while on vacation or in the home, it is hard to come up with a useful circuit that gets your blood pumping without bothering the neighbors or forcing you to get out of the house. Here is a circuit just for you: the traveling, the studying, and the busy of this world.

    Try as many sets as you can accomplish in the time you have (so do an AMRAP--as many reps as possible--in 20 minutes, if that is the amount of time you have available).

1.) Abdominal holds: Pick yourself up from the table and hold your legs straight out for as long as you can (shoot for  10-15 seconds).

2.) Up-down planks: Hold plank position and drop each arm to your elbows and get back up, one arm at a time. Do this as fast as possible within your time goal (try 1 minute).

3.) Upright rows: Using your small duffel bag of heavy items (as explained in an earlier post), get into a good squat position, as pictured, and keep your back straight. Lift the bag straight back from starting position, only engaging your arms and upper back. (Do these for 30 seconds to a minute).
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Cardio (no equipment)

9/16/2013

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 After working on that vacation body, why lose it for lack of a treadmill or track? Here are some cardio exercises that can be done anywhere. Burn some calories so you can enjoy your vacation properly.
 You do not have to spend a lot of your vacation time on your cardio. Even 15 minutes a few times a week can increase your metabolism as well as keep you mindful of how far in your fitness program you have come.  (modified version at the end)

Exercises for time:
Mountain climbers
  • Enter a push-up position and pull each knee to your chest as though you are running.
  • Keep your back straight, your core tight, and your arms at  90* to your body and the floor. To get the best workout, move hard and fast!
  • Don't wake the neighbors in the hotel room by "running" too loudly!
Stair climbing
  • Run, walk, or even squat jump up the stairs. Just push yourself and make the
    time matter!
  • If you decide to squat jump, be sure to squat properly with your knees not bending past the plane of your toes.
  • Wear proper foot gear so that you do not stub your toes.
  • Remember: You do not have to search for areas with many floors of stairs. An entry-way with 4-5 stairs is enough to do squat jumps and small-sprints.
Jump rope
  • Ok, you need equipment for this, but you can pack it in your backpack.
  • Try different kinds of jumps and find what works for you-one foot at a time, running style, double jumping, etc. Re-live recess!

Exercises for reps (try sets of 10-15):
Squat jumps
  • Watch out for waking guests in the hotel room below you by jumping too loudly!
  • Can be done in your room straight up and down for jumping height.
  • Can be done down the hallway for jumping distance.
  • Make sure to perform a good squat each time with your knees not bending past the plane of your toes, your chest facing forward, and your head upright.
Burpees
  • This is a cardio blaster! Do as many as you can each time
  • Bend down and put your hands on the floor into a crouched position and spring your feet back into a push up position. 
  • Do a push up then bring your feet back to a crouch (by jumping your feet toward your hands).
  • Stand up straight and use your upward momentum to jump into the air.
  • Repeat for each rep. This should become one fluid set of motions.
Jumping jacks
  • Kicking it old school for cardio!
  • Try a variety: Regular, one footed, kick forward, kick backward, or even spin in a circle. Have some fun with this and let loose!
Modified cardio for difficulty walking
Chair sits
  • Do modified squats by sitting into a chair or onto a bed and then standing back up with out using your hands. 
  • Make sure to use those quads and press up out of the sit position.
  • You can do this based on time or by counting reps!

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Cardio Time in a Crunch

9/3/2013

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  On vacation, we typically have plans and schedules in mind (or at least we want
to get out of the room to enjoy the trip). Here is a great cardio idea on a fixed schedule. You will need a small gym or some outdoor space. Enjoy!



 Peak  8  Workout
 This only takes you 16 minutes (plus a few minute warm up) and burns over 250 calories. Use an exercise bike, an elliptical, or run outside. Be sure not to use a treadmill because you can not slow it down under control as you get fatigued. 
After a brief warm up, set your clock on two minute intervals. Sprint as hard as you physically can for 30 seconds. Rest and walk for 1 minute 30 seconds.
Repeat this 8 times. Pretty straight forward, huh?

Benefit: Increases growth hormone release which burns fat and builds muscle... all in 16 minutes! 

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