Keeping Your Kids Fit for Life

Have you ever heard a kid say that they were bored? In case you hadn't noticed, kids have shorter attention spans, and it takes constant stimulation to keep them motivated (which is why kids can become such TV and video game addicts). And, to keep them fit for life, it will take just that if you don’t want boredom to set in.

(Photo credit: Wikipedia)

This nation is facing an epidemic. Obesity has not only taken over the lives of adults but children as well. Technology in part has helped us to become a society that sits rather than moves. This is good for the electronics industry but bad for a long healthy life.

And, if adults aren’t moving about, how are kids going to be expected to? They follow the example set for them. Let’s break the cycle of a sedentary lifestyle and teach our kids how to be fit for life.

Here are some ways that you can get your kids up off the couch and moving each and every day.

* Do something you love – For just about anyone this is the biggest boost to motivation. If you try an activity and it doesn’t work for you, then don’t be afraid to try something else. Kids will be quick to tell you that they don’t like something and probably won’t do it again. Ask them what activities they like to do and  choose one each day to participate in. When you like what you do, it feels natural to do it all the time.

* Don’t think of physical activity as exercise – Instead of saying "Let’s go exercise," say "Let’s go have fun." Exercise can sound like work. Make it fun and kids will forget to be bored and just enjoy themselves. It could be as simple as shooting hoops in the driveway after dinner or riding bikes in the park after school.

(Photo credit: Wikipedia)

* Exercise WITH your kids – It’s easy to sit back and tell your kids what to do, but what kind of example would that be? Get going with them. Ride bikes together; hike in the woods; play kickball in the backyard. Before you know it, you’ll feel like a kid again. Not only is your child staying motivated but you are as well!

* Invite their friends along – Exercise is great when you have a partner. If you are getting up a pick-up game of basketball, invite your kids’ friends to participate. Activities like this are more fun when you have lots of people. Form a neighborhood team or get involved with a church team. This promotes competitiveness and keeps kids motivated to get moving.

* Set goals – If your child is a little bit heavier than others their age, the goal could be to slim down a bit. Goals give us something to work towards, a motivation for staying fit. Kids can often be motivated by the same types of things as adults.

Want to keep your kid fit and break the epidemic of obesity? Use these ideas to make it happen - and give them a healthier start to life.

Video - Power Yoga for Beginners with Rodney Yee

This 20-minute workout is designed to get your blood flowing and strengthen and tone your entire body. Don't let the title fool you - this is a challenging workout that will make you sweat! He does start with some small modifications to make the sequence easier, and then gradually ramps up to the full classical versions of the poses.  (Sorry - it's not an HD video, so it can be a little blurry at times depending on your internet connection.)  Please note that yoga should never hurt, so take it easy on your first run through, and modify poses if you need to.  (If you like this, see more Rodney Yee videos below.)

Beginners Yoga Rodney Yee!
20 minute Yoga Routine with Rodney Yee Enjoy!



More Yoga Work Outs With Rodney Yee: 
   

Helpful Yoga Videos for Beginners

With hundreds of yoga videos now on the market, you can imagine the diversity among them - you can find everything from nude yoga to postnatal yoga, and everything in between!

Here are a couple of generally good and helpful yoga videos for beginners or those relatively new to the practice. 

Healing Yoga for Common Conditions

This video promises to improve circulation, promote weight loss and manage the symptoms of diabetes and high cholesterol - all through reaping the health benefits of yoga. Without a medical study it's hard to say if it can really deliver, but the hosts, Lisa and Charles Matkin, come with good credentials.

They have taught therapeutic yoga programs at Beth Israel Hospital in New York and New York Presbyterian Medical Center, working with physicians in using yoga to help people with chronic injuries and illnesses.

The 35-minute video is designed to help you increase your metabolism, according to the Matkins. The couple begin the workout with Lisa demonstrating the moves next to a pool with an ocean in the background while Charles does the voice-over, then they switch, then switch again. Both have soothing voices and good form.

The workout is divided into three sections. The first deals with learning to control your breath. It's a pretty basic segment, teaching you breathing techniques and stretching out the body.

The second is for strength, and involves poses that are a bit more difficult, such as the warrior and downward-facing dog poses.

In the third section, you work on releasing tension and relaxation.

This is a good video for all fitness levels. The moves are explained well, as are the benefits and purposes of yoga. None of the poses is very difficult, and the instructors give you modifications to make the moves easier if needed.

Rodney Yee's Yoga for Beginners

Rodney Yee is known for his calm and relaxed tone, and his vigorous and challenging yoga workout DVDs. This one does offer challenges, but it also includes a great 40-minute segment explaining each pose and how to do it in more thorough detail than most of Yee's videos.

If you are a beginner, or just looking to brush up or get some more instruction, this is a great place to start.

The pose training segment is accompanied by two full-length workouts so you can put what you've learned into practice.  The 20-minute Morning Workout helps wake up your muscles, loosen any morning stiffness, and energize you to begin your day. The 15-minute Evening Workout stretches, soothes, and relaxes tired muscles, and puts you in a relaxed and peaceful state of mind.

For each workout, you can choose full audio instructional guidance through each pose, or simply prompts for the pose changes once you get more familiar with the workout.

Filmed in beautiful Molokai, Hawaii, this is a great introduction to the practice of yoga, and the two workout sessions are likely ones you will want to continue even as a more advanced student of yoga.


Buy Online From Amazon:
 

Yoga for Your Health

There's a reason why yoga is now my favorite form of exercise. It's not JUST exercise - it also has a number of other great benefits - not the least of which is, it's easier on my back than most other forms of exercise, so I can usually keep up with my exercise program even when my back is bothering me. But yoga has some interesting health benefits beyond just helping you get in shape.

Cardiac yoga sample exercise (Photo credit: Wikipedia)

Yoga is a series of postures and positions that originated in ancient India. The word "yoga" means "union" in ancient Sanskrit. The unity refers to the mind, body and spirit being in harmony. The practice of Yoga, which involves the combination of exercise, breathing, and meditation, is said to help harmonize and balance these fundamental aspects of the human being - so it's right in tune with holistic living.

What Disorders Does Yoga Heal, and How?

According to a Yoga Biomedical Trust survey conducted in the 1980s, Yoga has very real health benefits. Here are some of the problems Yoga is reported to help heal.

* Asthma - Yoga's focus on slow, deep breathing is extremely helpful for those suffering from asthma. Yoga also relieves the anxiety often associated with asthma attacks. Other respiratory disorders, including bronchitis and emphysema, have also been improved through the practice of Yoga.

* Hypertension - Because Yoga teaches relaxation and provides regular exercise, it has a positive effect on high blood pressure. There have even been reports of people being able to go off their high blood pressure medication entirely after practicing Yoga. (Note: Don't do this without consulting your doctor!)

* Back pain - Unfortunately, back pain is only too common. Yoga can help this greatly. The postures help align the spine, and enhance flexibility and muscle strength. Stress plays a role in back pain, as it increases muscle tension. Yoga's stress-relief techniques address this aspect of back pain, too. Even the breathing exercises of Yoga help back pain through the specific movements of the ribs, chest, and abdomen.

* General pain - Yoga is said to help the brain deal with pain - it apparently taps into the pain regulating center of the brain and stimulates the secretion of the body's natural pain killers (such as endorphins). Just relaxing muscle tension and meditation - both aspects of Yoga - can help relieve pain, too.

* Prevention - Yoga promotes self-awareness. Being able to "tap into" your body's signs and signals can go a long way in detecting and preventing illness. Yoga practitioners are said to develop a sense of harmony and unity among the body systems, and when one of these systems is off-balance, a Yoga practitioner is likely to be aware of that imbalance sooner.

* Depression - Better sleep, improved energy level, and a more positive outlook are all benefits claimed by those who practice Yoga. All of those things help relieve depression.

Yoga at Wellspring Vancouver (Photo credit: Wikipedia)

* Arthritis - Not surprisingly, this joint-stretching, body-aligning exercise helps relieve arthritis pain. Yoga helps relax muscles and gently increases your joints' range of motion.

* Thyroid problems - Yoga can have a positive effect on the thyroid, including thyroid cancer. Yoga's "guided imagery" or visualization techniques help sufferers of thyroid disease by stimulating your body's own ability to heal.

While you may not suffer from any of these conditions, and even if you do, there's no guarantee yoga will help cure you, it's also a cheap (or free!) method to try, and it could very well end up helping with some of your symptoms, if not all. It's also a great form of exercise, building endurance, flexibility, strength, lung capacity, bone density, and more. And it can be done almost anywhere, with no equipment but a mat and your own body.

If you haven't tried yoga yet, check out our website for some helpful resources to help you get started discovering the benefits today:  http://www.newholisticliving.com/exercise.html

Video - Relaxing Yogalates Workout - Segment 5

This final segment of the Yogalates workout completes the total body workout, using a series of yoga postures combined with dynamic Pilates movements and core principles, and concluding with a lovely series of stretches. We hope you've enjoyed the series!

Yogalates essential pilates workout 5
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...


Get More Yogalates: 
   

Fun Foods to Sustain Energy for Your Run

Long runs can be a wonderful way to build your endurance, strength, and to add miles onto your weekly training program. They’re also a super stress reliever and a good way to learn more about yourself and what you’re capable of. If you’re going to be out running for more than an hour, however, you will need to start consuming calories.

(Photo credit: Wikipedia)

Know Your Calorie Facts

Most experts agree that after running for an hour you will not be able to replace calories faster than you burn them. You’ll burn around 500 calories an hour and you’d have to eat a lot to replace those calories. And if you’ve ever run on a full stomach you know that it’s not a good idea!

However, you do need to consume additional calories to be able to continue working out. A good estimate is around 200 calories an hour. That means eating, or drinking, 200 calories every sixty minutes. Most, if not all, of those calories will ideally be carbohydrates. Your body burns them quickly and they’re easy to digest. Sports bars and gels are an easy resource; however they can get boring and expensive - plus they tend to be loaded with chemicals, sugars, and other stuff that's really not good for your body. Why not try some real food sources instead? Here are a few fun foods to eat on your long runs.

#1 Dried Fruit

Strawberry Rhubarb, Apple Juice Infused dried fruit. (Photo credit: Wikipedia)

Dried fruit like raisins and apricots taste lovely. They’re easy to chew and digest and they’re certainly light enough to carry in a bag or in a pocket. One cup of packed raisins has almost 500 calories. Try banana chips, dried apple and papaya and dried pineapple too.

#2 Fruit

Many runners run with fruit. Bananas are a favorite however grapes and apples work too. Just be sure you have a place to store the peels and cores if you won't have easy access to a good place to dispose of them.

#3 Peanut Butter and Honey Tortillas

If you enjoy peanut butter, make your own wraps. The tortilla makes them easy to hold while you run and a whole wheat tortilla has added fiber. They will contain a nice boost of both protein and carbs. They can get a bit messy but they’re a tasty way to get your calories while you run. Put them in a zip-lock baggie and they should hold up okay for a while.

Pretzels (Photo credit: marlana)

#4 Pretzels and Granola Bars

Finally, some people find that pretzels or granola snack bars work well for them. Make sure, if you’re consuming something dry like pretzels or granola, that you have plenty of water to drink.

It’s important that you experiment to find the right food choices for you and also the right timing. While some people may feel they need to eat every thirty minutes you may feel better if you only eat before and after your run. Some people love to eat nuts and fruit while they run and others struggle to digest and perform better with liquid calories like juice. Experiment to find the best solution for your needs.

Runner's Safety: 5 Tips for Injury Protection

Let’s start off by saying that running is a safe and generally injury free sport. It’s not a contact sport. Additionally, unlike skiing or even cycling, a runner can usually safely come to a stop. That being said, as with any activity there are risks of injury. Fortunately, most running injuries can be prevented with a little attention and forethought.

Tip #1:  Don’t Push It

Injury Prevention (Photo credit: Army Medicine)

One of the most common causes for running injuries is overuse. When you run too far, too fast, too many times you push your body beyond what it can handle and it rewards you with an injury. Common overuse injuries include muscle strains and sprains, joint pain like runner’s knee or shin splints, and sprained ankles and knees. You can even suffer from stress fractures in the bones of your feet, ankles and legs from overuse.

Tip #2:  Stay Hydrated

Cramps, side stitches, and abdominal distress are all caused by dehydration. Let your body become too dehydrated and you can also suffer from heart, lung, and muscle damage. Drink! Make sure you take in at least a few ounces of water every fifteen minutes if you’re running for more than thirty minutes. And the warmer it is, the more you should drink.

Tip #3: Watch Where You’re Going

Many injuries are caused by good old fashioned clumsiness. We’re talking about sprained ankles, broken bones, and torn cartilage. If you’re running in the dark, carry a flashlight or run in a well lit area. Running on trails? Watch where you’re going. The same goes for running on the sidewalk or in the road.

Mild 2nd degree sprain, rotated inwards. (Photo credit: Wikipedia)

Tip #4: Wear Good Shoes (and Socks)

Blisters are often the result of your shoes, or socks, causing friction on your foot. If you get blisters often try different types of socks. Wool socks often work well because they wick moisture away from your foot.

Make sure you have good shoes on too. Your shoes should correct for any foot strike issues and mechanics. Ideally, with the right shoe, your foot will strike the pavement head on and not roll to the inside or outside. When your foot rolls one direction or the other it puts unnatural stress on your joints, bones, and ligaments.

Tip #5: Pay Attention to Your Running Form

When you run do you lean forward at the waist? Do you swing your arms across your body? Do you take long strides and strike the ground with your heel? Each movement your body makes either makes running feel natural and easier or unnatural and harder. The trouble is that if you’ve been running or moving one way for a while it’s difficult to know if it’s the right way. Ask someone to watch you run or better yet, have them video tape you so you can see your running form. The optimal running form usually has a shorter stride, good posture and a nice relaxed arm swing that keeps your arms at your sides. Watch other runners to view their posture so you can begin to get a comparison.

There comes a time in most runners’ lives when they forget one of these five tips and suffer an injury. Hopefully, you won’t be one of those runners. There’s something to be said for an injury-free running experience - it makes it a lot more fun.

Video - Yogalates Workout - Segment 4

This next segment in the Yogalates workout works the upper body - arms, shoulders, and upper back, of course incorporating some lovely Yoga stretches into the Pilates exercises so you get the benefits of both exercise techniques. It also includes a great stretching section, and a quick total body series which works the entire body for strength & flexibility.

Enjoy!

Yogalates essential pilates workout 4
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...
 

More Yogalates:
   

Should Teenagers Join A Gym?

Getting fit is important for everyone regardless of age - and that includes teenagers. But does that mean that they need to join a gym? Healthy teens become healthy adults, and habits established in the teenage years will carry over into adulthood - whether good or bad. But is joining a gym the answer?

There are pros and cons to teens joining a gym. Keep reading to find out more about making the right decision for your teen when it comes to exercise.

Pros

 (Photo credit: Wikipedia)

1. When it comes to working out, it is more fun and motivating in groups. When you can bring a friend, both of you can feed off each other and get the work done.

The gym setting can be great for that. Those gyms that offer family memberships allow everyone to unwind from their day and exercise together. Larger gyms do offer these memberships and a wide variety of activities to participate in. Not only are there weight machines but also cardio fitness like treadmills, elliptical machines and stationary bicycles.

2. Personal training is also a good feature of gyms. For the teen who has never done exercise before or who doesn’t know what to do, a personal trainer can help. They can tailor a program to the needs of someone your teen’s age. Be sure to check to see if they have trainers who are certified to work with young people effectively.

Your child can get individual attention each week to help them combine the right amount of cardio and weights for their health. A personal trainer can also help them to set personal weight loss or fitness goals that they can follow from that point on.

3. Many gyms have a wide range of fun exercise classes. Classroom settings are great because they have done all the thinking for you. For example, if you take a yoga class, your job is to follow the instructor. Depending on your fitness level, he or she will guide your through the moves necessary to achieve success in the class, and your teen may feel less awkward when surrounded by others performing the same activity.

Cons

1. Gym memberships can be expensive. For an individual it can cost around $50 or more. When you throw in a family membership, you are looking at about $100 or more per month. Some families can’t pay that much in an effort to allow their teens to work out in a gym. And, contracts are often for three years. If your teen decides not to go or gets interested in something else, the parents are still paying that fee each month.

(Photo credit: The Killer Biscuit)

2. Not all gyms are equipped the same. They don’t all have instructors that can teach you how to use the equipment. For a teen, that can lead to walking around feeling bored, or doing a little but not really staying motivated.

3. You have to get there to work out. If your teen doesn’t drive, that means that they have to get mom or dad to drop them off. If it is an inconvenient time, then they won’t get to use their membership that much.

Should teens join a gym? If the family is going regularly, then it won’t be much of a stretch to get your teen participating. How much there is to do will depend on your gym. But, once locked into a contract it will be hard to break if your teen changes their mind later. Assess these factors when looking into joining a gym for your teen, and make sure it is a good fit before you sign anything.

Why Exercise Can Help Fight Teen Depression

Are you a parent who is worried about your teen?  Has their behavior changed recently and you think they might be depressed?  If your teen is depressed, you’ve probably looked into antidepressants and found yourself even more concerned, and you should be.  Drugs designed to fight depression in adults can actually increase the incidence of suicide and other destructive behavior in teens.  There are other options.  While seriously depressed teens should visit a therapist, some symptoms can also be alleviated through regular exercise.  Exercise works directly and indirectly to help relive many of your teen’s depression symptoms.

(Photo credit: Eddi van W.)

While there are other benefits, exercise itself can directly improve the mood of your teen.  Exercising produces chemicals in your system that work to improve your mood.  While the effect is short term, regular exercise can help improve your teen’s mood even when they’re not exercising.  As an added bonus, many children and teens in this country are overweight and obese.  Regular exercise will help fight these diseases and leave your child healthier as well.  And when you’re healthy you feel better and are less worn down.

A major factor in teen depression is low self esteem.  By helping your child improve their physical appearance, you can help improve the way they feel about themselves.  Regular exercise will help your child look and feel better.  Even if physical results are minimal, exercise can help make your child feel better about the way they look.

As I already said, low self esteem is a big factor in teen depression, but it’s not entirely determined by how they look.  A lot of teens opinions about themselves come from how they think others feel about them.  There are plenty of exercise opportunities for teens that involve socializing, such as team sports.  These will allow your child to meet new people and make new friends.  Even if they’re not good enough to make their school’s team, there are plenty of other opportunities through the YMCA and other sport clubs.

 (Photo credit: Spree2010)

One big factor in determining whether or not a teen will become depressed is whether or not they have a depressed parent.  A teen with a depressed parent may be up to 6 times more likely to become depressed than other teens.  This may be caused by genetics, or simply by becoming depressed through exposure.  Whatever the reason, there’s great news.  All the depression fighting benefits of exercise for teens also apply to adults.  So if you’re feeling a little down, why not take your teen to the gym or out for a run around the block.  You’ll not only be exercising, you’ll also have some quality time to spend with your child. 

So talk to your teen, and then get them up and moving.  With regular exercise, there's a good chance your son or daughter will soon be feeling much better.

Video - Yogalates Workout - Segment 3

Session 3 of this relaxing Yogalates workout focuses on the core, as well as the backside and back, and also on working and shaping the legs for long, toned shapely muscles. Of course the segment also includes lots of nice yoga stretches to promote flexibility and relieve stress.

Enjoy!

Yogalates essential pilates workout 3
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...


For More Yogalates See: 
   

How Yoga Helps You De-Stress

Over the past decade, the yoga craze has been sweeping the Western world.  What previously was seen as being odd or Eastern superstition has now become a Western staple.  Yoga can strengthen muscles, increase flexibility, and help you sleep better.  But perhaps the most useful effect of yoga is its ability to decrease stress; something we seem to have more and more of every day.  If it seems the world is piling up on you and you just need a break, why not finally give in to the craze and try some yoga exercises?  They’ll not only reduce your stress level, they can also help you live a longer, healthier life. 

(Photo credit: GO INTERACTIVE WELLNESS)

While there are many different kinds of yoga, most revolve around the same principles.  What we refer to as yoga now is a method of balancing the systems of your body using poses and deep breathing methods.  These methods help stretch muscles, massage internal organs, and leave your mind in a peaceful state.  The full concept of yoga also includes balancing diet and other aspects of your life. 

You should choose a method of yoga based on what classes and books are available to you, your dedication to yoga, and your physical skill level.  You should research all options available to you in order to find the best fit.

So why is yoga so good at relieving stress?  First, in addition to the poses and breathing, it emphasizes a healthy and balanced lifestyle, leading to a healthier body and mind. Yoga also helps build stamina and strength which can help you cope better with the physical aspects of stress.  It also helps to calm you physically and mentally.  This helps to relieve the stress you may have built up through the day.  It also emphasizes proper breathing methods.  Generally we take short shallow breaths.  The long deep breaths used in yoga promote relaxation by changing the carbon dioxide levels in the blood.  Lastly, yoga can help promote a full, restful night’s sleep.  Getting enough sleep is very important in helping the body and mind heal.  This leaves you ready to cope better with stressors the next day.

Adding visualization to your yoga exercises can make them even more relaxing and more effective at relieving stress.  The concept is to visualize images that will guide your mood.  If you think of sad things during your visualizations, you’ll become sadder.  This also means that if your mind wanders to work and other stressors, you’ll become more stressed.  By teaching yourself to concentrate on peaceful and relaxing images, you will help relive even more stress from your body. 

While they may take time, practice, and patience to master; yoga and visualization techniques can be great tools to help you relax, unwind, sleep better, and stay healthy and happy. 

Relieve Stress and Anxiety with Exercise

In your busy, stressful life full of deadlines and meetings, it’s hard to find time to get to the gym every day.  Well, what if I told you that not only will daily exercise make you look better and even lose some weight; it can also make your life less stressful?  Getting aerobic exercise can actually reduce anxiety by up to 50%.  Imagine having half the stress you normally do, just because you took a morning run.  While a workout can’t get rid of all the things you need to do during the day, it can help you cope with your stress better.  Here are some of the many reasons exercise is great for lowering your stress and anxiety.

 (Photo credit: Wikipedia)

* Exercise improves your mood.  Aerobic exercise produces chemicals that make you feel happier and more ready to face the day.  It also increases blood flow to the brain; furthering this happy, energetic feeling.  The better you feel about life, the less stress will weigh on you and get you down.

* Exercise gives you more energy.  Stress makes you feel run down and tired during the day.  If you exercise in the morning, you’ll get a great energy boost to keep you going in the late morning and afternoon.  You may feel fatigued during the first few weeks of exercise, especially if you haven't been exercising regularly before.  Be persistent and the energy will come. 

* Exercise helps you sleep.  There is nothing that reduces stress more than a good night’s sleep.  Sleep not only recharges your tense, achy muscles; it also refreshes your mind and allows you to process information from the day.  Getting more, higher quality sleep on a regular basis will help you cope with the stresses of everyday life.  Just remember to do aerobic activity well before bedtime.

(Photo credit: Wikipedia)

* Exercise gives you time to think.  A lot of the stress we face is from our own mind.  Instead of doing work and fixing problems, we’re worrying about doing work and fixing problems.  Exercise gives you time alone to focus on your thoughts and clear your head without a bunch of distractions.  That way, after your work out, you can get to work on fixing a problem instead of worrying about it. 

If you can’t do an aerobic workout, or just don’t think it’s enough; try yoga or stretching.  These exercises are great for soothing sore, tense muscles, clearing your mind, and relaxing you.  Plus, if you have no free time in the morning, these exercises can be done at night without keeping you from your sleep (they’ll probably even help).  Just find a book or DVD (we review and recommend many on this blog), or take a class.  You should be able to find poses and movements that relate specifically to stress reduction and relaxation. 

So make a plan and start a regular workout routine.  If you stick with it, you’ll start feeling less stressed, less anxious, and more relaxed - plus your body will be healthier and less prone to pain and injury.

For ideas on fun ways to exercise that can help relieve stress, visit http://www.newholisticliving.com/exercise.html.