Hey Gang – Last week I spoke to you about exercise and caloric intake. I got a lot of positive feedback from that posting – Thanks! Regular exercise and an active lifestyle are most effective when coupled with a nutritious diet. I am always advocating that as a Nutritional Consultant.
So as Summer winds down and our thoughts turn to cooler days, what kind of exercises can we do when we are indoors? There are lots of options such as running stairs or game systems such as the Wii Fit. There is also the type of structured exercise regimen that I teach on my Healthy Lifestyles Video.
Below you can view a video of the “Ball Pass” exercise, which works kids’ abdominal muscles and improves stability. Please click on the video below to see my demonstration and my Helper Jake’s first attempt at the Ball Pass.
In the coming months I will show some videos of different exercises from my website, give you recipes for healthy snacks, discuss goal setting for your children and exercise solutions to fit into busy lifestyles.
Please don’t hesitate to contact me with any questions you may have.
Enjoy your last week of Summer!
-Diana
Monday, August 30, 2010
Tuesday, August 24, 2010
Calories In vs Calories Burned
Hey folks – thanks for checking in today! I want to get right to work with you regarding Childhood Obesity. There are two critical components that contribute to this epidemic. They are sedentary lifestyles and high caloric input. At its essence, these are the root of the problem and the fix is not difficult – especially if healthy eating habits are developed early in a child’s life.
Using a Calorie Count Calculator, I was able to determine that an 11-year old male child who has a sedentary lifestyle (i.e 2 hours of computer/video per day plus 1 hour of TV per day) will burn approximately 1100 calories per day. This is assuming a child is 4’2”, and 75 pounds. (This is within healthy weight range).
So how does this child become obese? They simply take in more calories than they burn. Have a bowl of cereal and orange juice for breakfast and you are at 200 calories. Add a snack at some point (such as a doughnut, cookies pop-tart, etc) and you are up to 500 calories. Next they have a soda. You’re up to 650 calories. Have a peanut butter sandwich with potato chips and a juice bag and you are at 1200 calories. Now add an after school snack of fruit rollups, a healthy dinner of chicken potatoes and a vegetable plus milk and you are at 1700 calories. What did I just hear? The Ice Cream Truck?! Wow! We just crossed the 2000-calorie milestone!
Now, let’s add 1 hour of moderate exercise such as playing tag or soccer moderately to this same child’s day. You can take away 235 calories or have 1335 calories burned that day. So we need to still lose 665 calories.
Let’s replace the morning snack with a healthy snack such as carrots & celery and you are at 1735 calories taken in. Remove the soda and potato chips and replace them with water and an apple and you are at 1485 calories taken in. Finally, replace that fruit rollup with actual fruit and we are pretty much square! Heck, we can even still get our kid the ice cream! (Let’s just not do it every day!)
So you see? It really isn’t that hard to keep our kids on a healthy path. Encourage them to eat well and get off that couch! They will enjoy a more healthy body and the healthy benefits that come along with it.
Please know that these caloric numbers are based off of online calculators from a number of sources. They are estimates. These online calculators are a great way to track your Child’s progress and caloric intake.
Until next time,
Diana
Using a Calorie Count Calculator, I was able to determine that an 11-year old male child who has a sedentary lifestyle (i.e 2 hours of computer/video per day plus 1 hour of TV per day) will burn approximately 1100 calories per day. This is assuming a child is 4’2”, and 75 pounds. (This is within healthy weight range).
So how does this child become obese? They simply take in more calories than they burn. Have a bowl of cereal and orange juice for breakfast and you are at 200 calories. Add a snack at some point (such as a doughnut, cookies pop-tart, etc) and you are up to 500 calories. Next they have a soda. You’re up to 650 calories. Have a peanut butter sandwich with potato chips and a juice bag and you are at 1200 calories. Now add an after school snack of fruit rollups, a healthy dinner of chicken potatoes and a vegetable plus milk and you are at 1700 calories. What did I just hear? The Ice Cream Truck?! Wow! We just crossed the 2000-calorie milestone!
Now, let’s add 1 hour of moderate exercise such as playing tag or soccer moderately to this same child’s day. You can take away 235 calories or have 1335 calories burned that day. So we need to still lose 665 calories.
Let’s replace the morning snack with a healthy snack such as carrots & celery and you are at 1735 calories taken in. Remove the soda and potato chips and replace them with water and an apple and you are at 1485 calories taken in. Finally, replace that fruit rollup with actual fruit and we are pretty much square! Heck, we can even still get our kid the ice cream! (Let’s just not do it every day!)
So you see? It really isn’t that hard to keep our kids on a healthy path. Encourage them to eat well and get off that couch! They will enjoy a more healthy body and the healthy benefits that come along with it.
Please know that these caloric numbers are based off of online calculators from a number of sources. They are estimates. These online calculators are a great way to track your Child’s progress and caloric intake.
Until next time,
Diana
Tuesday, August 17, 2010
Welcome to The Kids Fitness Blog!
Hello Friends and welcome to the first Kids Fitness Blog! I am Diana and I am a certified Personal Fitness Trainer and Nutrition Expert. In addition to my Personal Fitness Training Business I am also an owner at My Kids B Fit. mykidsbfit.com is a site where you will find health & nutrition information focused on children.
There is an epidemic in this Country that is Childhood Obesity. Type II Diabetes in children, early puberty and asthma are more common than ever. Kids need to maintain a healthy lifestyle by developing healthy habits now. There is way too much time spent inside playing video games or surfing the web. Our Children need to get off that couch and get active! Our exercise videos and equipment will help kids get in shape and have fun doing it! It's also a program that parents can do right along with their kids.
The video above should give you a good idea of what we are all about at My Kids B Fit! In the future, our blogs will offer information relevant to kids' health, nutrition and exercise. Look for our blog often and please forward this on to anyone with children.
So until next time, stay healthy and GET OFF THAT COUCH!!
-Diana
There is an epidemic in this Country that is Childhood Obesity. Type II Diabetes in children, early puberty and asthma are more common than ever. Kids need to maintain a healthy lifestyle by developing healthy habits now. There is way too much time spent inside playing video games or surfing the web. Our Children need to get off that couch and get active! Our exercise videos and equipment will help kids get in shape and have fun doing it! It's also a program that parents can do right along with their kids.
The video above should give you a good idea of what we are all about at My Kids B Fit! In the future, our blogs will offer information relevant to kids' health, nutrition and exercise. Look for our blog often and please forward this on to anyone with children.
So until next time, stay healthy and GET OFF THAT COUCH!!
-Diana
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