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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

Healthy Food Around the World #2

6/17/2014

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We all like trying new foods around our home town or being adventurous with local foods while we are traveling. The problem is that, while being adventurous, we rarely know exactly what we are eating and cannot judge the healthiest option on the menu. I love trying new foods everywhere,  but do not often know enough about the foods I am eating to choose what will keep me on track. Below is a list of some healthy choices everyone can try in certain countries and at cultural restaurants. Hope this helps!

Japanese: Sushi is a safe option that can align with your health goals. If you want to be very healthy, go for the ones with less rice and more seaweed. If you are someone who eats soy, miso soup is a low calorie option. Edamame, as a an appetizer, can be relatively filling and has omega-3. If you are eating table-top cooking, try the pure meats with fewer sauces such as the chicken or steak rather than the taryaki. You can always substitute extra vegetables in the place of the fried rice.

Korean: Eating at a traditional Korean restaurant is a great way to get access to more pure forms of protein. You are often able to order just meats and vegetables and have control over the sauces put on the meats. Be careful with what you order because some of the meats are soaked in brown sugar and soy sauce for flavor.

Spanish: It can be hard to eat healthily around delicious Spanish food that is full of rice, fried potatoes, and salt. Most places will carry a chorizo or sausage that comes plated by itself that can be a good option for people avoiding carbs. Salty ham is a staple in Spain and can be a good option for protein. While many people love the paella, torta, and croquetas, they are not the most healthful option available to you. My personal favorite are the Salchichas (little spicy sausages).


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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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Healthy Options Around the World #1

10/29/2013

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  No matter if you are traveling the world or just visiting a uniquely ethnic restaurant, it is useful to know which food options are most healthful. Here are some interesting choices from around the world (or your restaurant community) that would be great to try and may stay in line with your eating needs. You do not always have to order a salad when away from home to be healthy!
Greek: While the baklava and gyros look and smell amazing, opt to try some dolmades. These are grape leaves stuffed with some rice and other goodies and cooked in broth. So delicious and a very "local" food.

  German: Schnitzel is tempting, especially when it is sizzling on the table next to yours, but there are a few healthier options that you will love too! They have great veggie options and I recommend the white asparagus as a side dish. Some of the lower fat meats include venison and fish options. Good luck!

  Italian
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With the smells of pizza and pasta taunting you at every turn, we need some good choices in Italy and in Italian restaurants. The antipastas with deli meats and vinegary dressings are always delicious, and caprese salad (with mozzarella, basil, and tomato) is my personal favorite. If you are in need for some gelato, opt for the sorbet options instead of the full-cream ones.

  Chinese: In China, many things are cooked in full-fat oils and it can be hard to find a healthful option. Try traditional Chinese soups as a lower fat option when in need of a lighter meal. Many of them hit the spot! If eating at an American Chinese restaurant or ordering take out, avoid the fried options and replace with kung pao chicken and egg drop soup!


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Healthy Jet-Lag Cures

9/10/2013

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  I hate ruining the first day of my vacation because of jet lag. Headaches and lack of sleep are no fun!
Here are some easy and healthy tips to help prevent and combat the effects of jet lag.

  The causes of the jet-lagged feeling are insomnia and dehydration. It is actually a temporary sleep disorder from the slow reset of your circadian rhythm. The symptoms are caused by time changes, change in cabin pressure, and poor hydration with over-caffeinating. To combat the feeling, we attack each symptom. Check out the slideshow for useful hints!


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