Add 3 mins Cryotherapy 3X week

Whole Body Cryotherapy provides rejuvenation for the whole body and mind.

Take full advantage of this season’s warmer temperatures and longer daylight hours and get fit without the gym with these outdoor exercise ideas

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PHOTO CREDIT: MICHAEL DEYOUNG/BLEND IMAGES/GETTY IMAGES

The long, warm days of summer leave plenty of time to fit in a workout without having to hit the gym. Try some of these expert-recommended outdoor workouts to burn calories and get fit while enjoying the summer sun.

Stand up paddle boarding

Average Hourly Calorie Burn: 350

Stand up paddle boarding (aka ‘SUP’) might look intimidating, but the way the board is designed makes it easy for anyone to do, according to Kim Truman, a certified personal trainer and outdoor athletic coach. SUP is done on a large surfboard, which provides a wider area to stand on and balance. And while this activity can be almost meditative, you’ll still be strengthening your upper back, legs, glutes and abs while developing balance and coordination, too.

To help maximize your workout — and minimize your chances of falling off — Truman suggests standing with feet hip width apart on the board, maintaining good posture and starting your paddle strokes on your dominant side (right if you’re right handed) to help to find your rhythm, balance and strengthen your connection to both the board and the water. Once you’re steady, start alternating sides after every third stroke.

Hiking

Average Hourly Calorie Burn: 375

Not only does hiking offer a physical challenge, it gets you out into nature, which can boost your mood. And the beautiful scenery and changing terrain shifts your focus to your movement and surroundings, taking your mind off exercising (unlike the boring repetition of a treadmill). “Hiking is one workout you can’t help but fall in love with,” Truman says. Hiking is a great cardio workout that challenges all of your muscles as the terrain shifts (going uphill and stepping over rocks), says Truman. The pace of your hike will influence the intensity of your workout and how many calories you burn, so pick a trail that meets both your fitness level and goals.

Never go alone hiking alone — if you get easy lost or stuck you need a buddy — and plan out a route in advance.

Biking

Average Hourly Calorie Burn: 400

It may have been years since you last rode your bike, but it’s never too late to get back in the saddle! Riding a bike outdoors offers even more benefits than a stationary bike since you’ll have to balance, steer your bike and respond to changing terrain as you pedal. Cycling works your glutes, thighs and hamstrings as well as your core, Truman says.

She recommends trying a pedal stroke interval to amp up your calorie burn and improve your cardiovascular fitness: Pedal as fast as you can for 60 seconds, then slow down and recover for 20, repeat five times in total. “Make it a cardio and mental game knowing you’re getting stronger with each pedal stroke,” says Truman. Wear clothing that is easy to pedal in (such as bike shorts) and stiff-soled or bike shoes.

For more on getting the most out of your ride check out these biking tips for beginners.

Swimming

Average Hourly Calorie Burn: 425

Want a total body workout that’s easy on your joints but still a great calorie burner? Try swimming! “Swimming challenges your muscles because of the density of the water. Your own body weight is your resistance and you are working much harder than you will feel in the moment,” Truman says. Swimming develops strong, lean muscles as well as strengthening your core and low back to help protect your spine and improve posture, she notes.

Truman recommends focusing on your form and breathing with each stroke — if you arenew to swimming, just get comfortable with moving in the water. The faster your pace and the shorter your rest time in between laps, the more intense your workout (and calorie burn) will be.

Beach volleyball

Average Hourly Calorie Burn: 500

Turn exercising into a fun game with volleyball — you’ll get both a strength-training andcardio session. “Volleyball is a fabulous total body workout; it’s interval training at its best. You work hard, using the legs and butt to get under the ball, core to maintain your balance, and upper body to power through, followed by a period of rest, but you never know how long,” says Reebok Global master trainer Sara Haley, creator of the DVD “Sweat Unlimited.” And, playing in the soft, uneven terrain of sand on the beach means you’ll be working even harder (translation: burning up extra calories) than on a flat, indoor court every time you go to spike that ball. If you’re not near a beach start a game of pool volleyball – it’s just as challenging (and fun).

Rollerblading

Average Hourly Calorie Burn: 800

If you love the feeling of running outdoors but find it too hard on your joints, give rollerblading a whirl. “Rollerblading, once you get the hang of it, is an incredibly effective cardio workout,” Haley says. “It’s low-impact, so it places less stress on the joints and muscles then running or aerobics. Plus, you use more muscle groups, especially your core, to maintain your balance,” she explains.

Skating through a park with level terrain and no traffic is a great place to get your bearings and practice building your speed. Don’t worry if you aren’t ‘good’ at it in the beginning — practice makes perfect. “The best way to get better at rollerblading is to just get out and do it. You’ll be having so much fun learning a new skill, you’ll forget you’re working out,” says Haley.

Yoga in the park

Average Hourly Calorie Burn: 175

Summer’s warmer weather makes it the perfect time of year to try an outdoor yoga, which is often offered in local parks as a sunrise or sunset group class. Most outdoor yoga classes are for all levels (check with your instructor first to be sure), making it easy for beginners to join in without any prior experience. “Depending on the type of yoga, you might experience the benefits of flexibility, strength and/or cardiovascular training. Plus, you’ll have the most amazing backdrop, as you see the sun rise or set around you,” Haley says.

Come prepared for class in an outfit that you’ll feel comfortable wearing in both standing and floor postures. Most classes are BYM (bring your own mat) and toting a towel can be helpful if sweat and dirt start to show up on your mat.

Gardening

Average Hourly Calorie Burn: 250

If you’ve never planted a garden, you may not think of gardening as exercise, but it’s a great full body workout! “If you are doing some serious gardening, such as digging holes, planting and weeding, you will exert a significant workload, which can sometimes work the body harder than most typical exercise,” explains Haley. “From raking, lifting, pushing, pulling and shoveling, gardening is a complete body workout for the butt, legs, back, chest, arms and abs,” she says.

Take breaks every hour from that forward, hunched over position by standing up and walking around. Try a few standing back extensions to help relieve any stiffness. Get inspired to dig into the dirt with these amazing garden designs for spaces and landscapes of all shapes and sizes.

Calories burned are based on a 140-pound woman; exact calorie burn may vary depending on workout intensity, body composition and fitness level.

By Jessica Smith

Shape.com

Skip: “Pressed Heels” Sit-Ups

Do: Bent-Knee Pilates Hundred

The “pressed-heels” sit-up is performed like a typical sit-up, except both feet are flexed so that toes point up and heels are pressed into the ground, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Alabama. “It was thought that pressing the heels into the floor would increase the effort of the abdominal muscles while decreasing the load to the lower spine. But actually, EMG (electromyogram) data has shown that pressing the heels into the floor did the opposite.”

The bent-knee Pilates hundred, on the other hand, effectively works the abs with very low hip flexor activity, Olsen says. “And because only the shoulder blades are lifted off of the floor, there is decreased stress to the spine.”

To do the bent-knee Pilates hundred (pictured), lie faceup with knees and hips bent 90 degrees. Inhale and extend arms to ceiling, palms facing forward. Exhale and lift head, neck, and shoulders off floor, pressing arms down by hips. Inhale for 5 counts and exhale for 5, pumping arms up and down on each count (while keeping torso still). Do 10 reps total.

Skip: The Thigh Adductor Machine

Do: Single-Leg Romanian Deadlifts

Why should you skip this popular gym machine? “Think about it, our leg muscles are designed to move our body during walking—sitting in a chair and moving the legs in and out does not work the muscles the way they are designed to move our skeletal structure and is a complete waste of precious training time,” says Pete McCall, an exercise physiologist for theAmerican Council On Exercise.

Instead, train the muscles of the inner thigh, hamstrings, and glutes with single-leg Romaniandeadlifts, McCall suggests.

To do single-leg Romanian deadlifts (pictured), stand with feet together and knees slightly bent, holding a dumbbell with left hand. Engage abs, and balancing on right leg, hinge forward at hips, lifting left leg behind hip until chest is almost parallel to the floor. Keep spine naturally straight, abs engaged, and return to start.

Skip: Seated Torso Rotation

Do: Wood Chops

“When using [the seated torso rotation machine], the pelvis does not move as you rotate your upper body, which can place excessive twisting forces on the spine,” says Jessica Matthews, a certified fitnessinstructor and exercise physiologist for the American Council On Exercise. “Plus, the main reason people use this machine is because they think it will help work off their love handles, but the reality is that it won’t help reduce fat in that area of the body.”

A rotational exercise like wood chops, using amedicine ball or cables, is a great alternative move that will challenge your midsection while sparing your spine in the process. The key is to focus on bracing the core throughout the entire movement, Matthews says.

To do wood chops (pictured), begin in a split stance with left foot forward, holding a medicine ball. Brace abs in tight and reach ball overhead and to the left, keeping torso steady. Slowly bring ball down and across to right hip. Keep abs engaged and body still, return to start.

Skip: Shoulder Presses Behind Head

Do: Overhead Shoulder Presses

A shoulder press done behind the head doesn’t have any added benefits from a regular shoulder press, only increased risk,” says Rick Richey, a master instructor for the National Academy of Sports Medicine and owner of R2Fitness in New York City. Even for people with optimal range of motion, the behind-the-head shoulder press puts the shoulder joint at a highly disadvantageous and dangerous position that locks down joints at the sternum, collarbone, and shoulder blades and inhibits arm movement, he adds.

To do standard dumbbell shoulder presses (pictured), stand holding a pair dumbbells, engage abs, and curl weights in front of shoulders. Extend arms overhead, keeping dumbbells slightly in front of head, rotating palms outward. Bend arms and return to start.

In addition to shoulder presses that avoid going behind the head, I also recommend scaption exercises since they create minimal pain or trauma and allow for greater range of motion under resistance, Richey says.

Skip: Straight-Leg Deadlifts

Do: Romanian Deadlifts

By locking your knees while performing straight-leg deadlifts, your lower back is forced to round (instead of hinging at your hips) and do all of the work to move the weight, which increases your risk for injury, saysNick Tumminello, certified strength coach and owner of Performance University. “It also makes the exercise less effective because it decreases the training stimulus on your glutes and hamstrings.”

Maintaining a slight bend in your knees and hinging forward at your hips (without rounding your lower back) like you do to perform Romanian deadlifts, or RDLs, keeps the lower back in a much stronger and safer position and works the glutes and hamstrings—the muscles you want to be training, Tumminello says.

To do a Romanian deadlift (pictured), stand holding a weighted bar or dumbbells with knees slightly bent. Keeping abs engaged and back naturally arched, hinge forward at the hips, reaching weight toward the floor. Without rounding spine, return to start.

Skip: Squats With Exercise Ball

Do: Thera Band Squats

“People think that by using a ball, it increases their knee stability and tracking during a squat. But it doesn’t,” says Alfonso Moretti, certified personal trainer and owner of Angry Trainer Fitness. “If you can’t track your knees correctly during a squat, in most cases that means your gluteus medius muscle is weak. Without proper strength in this area, the larger, more powerful adductor muscles of the inner thigh will literally ‘pull’ the knees toward the centerline of the body while squatting. Although using a ball between the legs appears to fix the issue by preventing the knees from caving in, it actually makes it worse. By holding or squeezing the ball between the legs, you further strengthen the adductors and once the ball is removed, the knees will collapse in.”

To do the safer alternative (pictured), wrap a Thera Band (or Mini Band) around the base of the knees during traditional squats. Think about tracking knees over and in line with hips and feet by ‘pushing’ the knees out slightly during the entire movement. This will help to engage and ‘fire off’ the gluteus medius, Moretti says.

Skip: Tire Flips

Do: Clean And Press

“The problem with this particular exercise is that it is a difficult movement to perform and creates imbalance in the body, which can cause injury,” says Daryl Conant, exercise physiologist, personal trainer, and creator of the AB Inferno. “When you lift a heavy tire, the gravitational point is set further away from the midline of the body, which creates more torque,” he says. Oftentimes the torque is generated in weaker muscles and can ultimately cause injuries.

A better option? The clean and press. “The clean and press challenges the entire body. It is one of the only exercises that works every joint, in addition to working the cardiorespiratory, musculoskeletal, and nervous systems,” Conant says. The barbell also allows for easier handling and control of resistance, reducing the chance of imbalances, he adds.

To do the clean and press (pictured), load a barbell and stand behind it with feet hip width. Conant recommends starting with a lighter weight to master form before progressing to a heavier load. Lower into a deep squat to grab onto the bar, keeping spine naturally straight. In an explosive motion, pull the bar up quickly in front of the chest. Rest the bar there for a split second, then push the bar overhead, locking the elbows into full extension. (When the bar is overhead, make sure your body is in alignment from wrists to hips to ankles.) Then, in a reverse motion, return the bar back down to the floor.

Skip: Crunches

Do: Horizontal Squats

Research shows that people who suffer from spine conditions such as spinal stenosis (a narrowing of the vertebral lumen), disc bulging, or herniation should not do crunches,” says Linda LaRue, RN, certified personal trainer and creator of the Core Transformer.

The horizontal squat may not be a well-known exercise, but “it’s a great move that works your entire core three-dimensionally and involves acceleration and deceleration (most sports injuries happen when you’re decelerating). You can also progress this move by adding a side plank or mountain climbers at the end,” LaRue says.

To do the horizontal squat (pictured), start on hands and knees, keeping belly button drawn into spine and holding a constant kegel (the same feeling as holding in urine when you really need to go). Lift knees off ground slowly, shifting weight into legs, sitting back into hips as if doing a squat. Quickly drive body forward, extending legs into the top of a pushup or plank position. Hold this pose for 2 seconds, keeping head stacked in a straight line with hips, knees, and ankles. Keep shoulders down and stacked directly above hands.

Skip: Double Leg Lifts

Do: Bridges

“People do leg lifts to tone the abs, but it’s actually one of the worst exercises for the lower back,” says Lisa Kinder, certified personal trainer and star of the 10-Minute Solution: High-Intensity Interval Training DVD. “When the legs are lifted, one of the prime movers is the psoas, which attaches to the lumbar spine vertebrae. When this muscle is contracted, it pulls the lower back into hyper-extension and squeezes the discs, which can put a person at risk for a herniated disc.”

Instead, Kinder recommends glute bridges (pictured). “This exercise will lift your booty, tone your thighs, strengthen your back, and sculpt your abs,” she says.

To do it, lie faceup with knees bent, hip-width apart, and feet flat on the floor. Gently contract abdominal muscles to flatten lower back into the floor (try to maintain this gentle contraction throughout the exercise). Exhale, and keeping abs engaged, lift hips off the floor and lift toes, pressing heels into the floor for added stability. (Avoid pushing hips too high, which can cause hyper-extension in the lower back. Keeping abs strong helps prevent arching.) Inhale as you slowly return to start.

Skip: Lat Pulldowns Behind Head

Do: Kneeling Band Pulldowns

Lat pulldowns behind the head force the shoulders to work at an angle they’re not designed for, which can cause inflammation and tears in the rotator cuff muscles, says Matthew Richter-Sand, certified personal trainer, sports nutritionist, and owner of NX Fit. The trouble is that [pulling a weighted bar down behind the head] 
slowly tears the rotator cuff, so it’s hard to realize that you’re doing damage. Plus, the only way to avoid smashing your head is to extend your head forward, which puts even more stress on your spine.

Kneeling band pulldowns are a better option because you can keep your body perfectly aligned without worrying about a bar hitting your head. Plus, the band allows a full range of motion and provides resistance throughout the entire movement. Doing them in a kneeling position increases engagement of the thigh muscles, which may not be as active during a traditional, seated pulldown, Richter-Sand adds.

To do the kneeling band pulldowns (pictured), kneel while holding onto ends of a resistance band anchored at a high sturdy point. Hinge forward about 45 degrees from hips, keeping spine naturally straight. Pull band down, pressing shoulder blades down, and bend elbows by sides. Extend arms overhead.

Skip: Isolated Biceps Curls

Do: Plank Rows

While biceps curls aren’t an unsafe or “bad” exercise, I’d rather do a three-for-one toning move that strengthens your shoulders, core, and arms at once, says Andrea Metcalf, certified personal trainer and author of Naked Fitness.

To do plank rows (pictured), begin in plank position,dumbbell under right hand. Brace abs in tight, and row the weight up to the side of ribcage, bending right elbow in by side. Do one full set (10 to 12 reps) and then switch sides, or alternate arms for each row (just be sure to do equal reps on both sides).

Skip: Upright Rows

Do: Dumbbell Front Raises

“[Upright rows] can cause inflammation and pain in your shoulder joints,” says Tom Holland, an exercise physiologist and author of Beat The Gym. Dumbbellfront raises are a better alternative because they do not require internal rotation of the arms under load, a potentially harmful combination, Holland says.

To do the dumbbell front raise (pictured), stand with feet hip width, holding dumbbells in front of thighs, palms facing in. Keeping torso steady, raise arms to shoulder height. Hold for 1 count, and then return to start.

Skip: Weighted Oblique Crunches

Do: The 90-Degree Burn

Most people do not perform standing, weighted side-to-side crunches with proper posture, so it creates too much strain on the spine and can lead to lower-backinjuries, says Kim Truman, certified personal trainer and owner of Kim Truman Fitness. Since the 90-degree burn only uses your body as resistance, you place less stress on your spine while still working your obliques.

To do the 90-degree burn (pictured), lie on right side with legs and feet together, upper-body propped up on right elbow. Bend left arm across chest with fingertips lightly touching the floor. Extend legs and feet slightly in front of body, and lift to about a 45-degree angle, keeping hips stacked. Hold at the top of the movement for about 3 seconds, and then slowly lower legs back to the floor. Perform equal reps on both sides.

Skip: The Scorpion

Do: Kneeling Hip Flexor Stretch

The scorpion is typically performed during a dynamic warm-up to activate the glutes and open up the hips, but it places a combination of rotational and extension forces on the lumbar spine which can result in serious injury, says Jon-Erik Kawamoto, C.S.C.S., owner of JK Conditioning. The kneeling hip flexor stretch or single-leg hip lift are both better alternatives because they do not place the spine in a harmful position, he says.

To do the kneeling hip flexor stretch (large image) place left knee on a mat with right leg forward, forming a 90-degree angle at each knee. Lift body upright and brace abs. Reach left arm forward and hold onto a body, chair, or wall for balance. Contract glutes and shift weight forward into right foot, pressing pelvis forward to stretch front of left hip and thigh. Hold for 5 seconds. Return to the start and repeat on other side.

To do the single-leg hip lift (small image), lie faceup with knees bent, feet flat. Hug right knee into chest with both hands, forming a 90-degree angle with leg. Press left foot into the ground to lift hips up, forming a straight line from shoulders to left knee at the top of the lift. Return to start and repeat on other side.

Photo credit: Mark Burnham Photography

Skip: 45-Degree Leg Presses

Do: Bulgarian Split Squats

People often use very heavy weights when performing leg presses, which places a lot of force on the knees and hips and can result in injuries, says Pearla Phillips, certified personal trainer and owner of Fit Body Transformations in Epping, NH.

“[Bulgarian split squats] not only will give your legs strength and definition, they also engage your core and work your balance at the same time. This is working smarter, not harder, while reaping better results,” Phillips says.

To do the Bulgarian split squat (pictured), stand with your back to a box or bench that’s about three feet away, holding onto the end of a dumbbell (up to 25 pounds, depending on level) with both hands. Place left foot lightly on top of the box or bench behind you.Bend elbows and bring dumbbell to the outside of right ear. Keeping torso steady, slowly lower into a squat. Press back up to standing.

56 Blood Facts

Check out Carter BloodCare’s 56 Fascinating Blood Facts!

1. Healthy adults who are at least 17 years old (16 with parental consent in Texas) and weigh at least 110 pound may donate whole blood every 56 days.

2. 4.5 million American lives are saved each year by blood transfusions.

3. 32,000 pints of donated blood are used each day in the United States.

4. Someone needs blood every three seconds.

5. About 1 in 7 hospital patients needs blood.

6. Three lives are saved by one pint of donated blood.

7. 10 – 12 pints: amount of blood in the human body.

8. One unit of blood is roughly the equivalent of one pint.

9. Blood makes up about 7% of your body’s weight.

10. A newborn baby has about one cup of blood in his body.

11. 2.7 pints: the average whole blood and double-red-blood-cell transfusion.

12. Blood ghts infection and helps heal wounds.

13. A, B, AB and O are the four main types of blood types. AB is the universal recipient, O negative is the universal donor.

14. Blood centers often run short of types O and B blood.

15. Shortages of all blood types happen during the summer and winter holidays.

16. The average blood donor gives about twice per year.

17. 46.5 gallons: amount of blood you could donated if you began at 17 and donate every 56 days until you reach 79 years old.

18. Three gallons of blood is used every minute in the United States.

19. There are four steps to donating blood: medical history, quick physical, donation and snacks.

20. The actual blood donation usually takes less than ten minutes. The entire process from the time you sign in to the time you leave takes about an hour.

21. Giving blood will not decrease your strength.

22. You cannot get AIDS or any other infectious disease by donating blood.

23. 14 tests (11 for infectious diseases) are performed on each unit of donated blood.

24. Any company, community organization, place of worship or individual may contact their local community blood center to host a blood drive.

25. People donate blood out of a sense of duty and community spirit, not to make money. They are not paid for their donation.

26. Much of today’s medical care depends on a steady supply of blood from healthy donors.

27. One unit of blood can be separated into red blood cells, white blood cells, plasma, platelets and cryoprecipitate.

28. Red blood cells carry oxygen to the body’s organs and tissue.

29. There are one billion red blood cells in two to three drops of blood.

30. Red blood cells live about 120 days in the circulatory system.

31. Platelets support blood clotting and give those with leukemia and other cancers a chance to live.

32. Apheresis (ay-fur-ee-sis) is a special kind of blood donation that allows a donor to give specic blood components, such as platelets.

33. The shelf life of donated red blood cells is 42 days.

34. The shelf life of donated platelets is ve days.

35. The shelf life of frozen plasma is one year.

36. Plasma is a pale yellow mixture of water, proteins and salts.

37. Plasma, which is 90% water, constitutes 55% of blood volume.

38. Healthy bone marrow makes a constant supply of red cells, plasma and platelets.

39. Car accident and blood loss victims can need transfusions of 50 pints or more of red blood cells.

40. Bone marrow transplant patients need platelet donations from about 120 people and red blood cells from about 20 people.

41. Severe burn victims can need 20 units of platelets during their treatment.

42. Children being treated for cancer, premature infants and children having heart surgery need blood and platelets from donors of all types.

43. Anemic patients need blood transfusions to increase their iron levels.

44. Cancer, transplant and trauma patients, and patients undergoing open-heart surgery require platelet transfusions to survive.

45. Sickle cell disease is an inherited disease that aects more than 80,000 people in the United States, 98% of whom are of African descent. Some patients with complications from severe sickle cell disease receive blood transfusions every month — up to four pints at a time.

46. 500,000 Americans donated blood in the days following the September 11 attacks.

47. Females receive 53% of blood transfusions; males receive 47%.

48. 94% of blood donors are registered voters.

49. 37% of the U.S. population is eligible to donate blood — less that 10 do, annually.

50. 17% of non-donors cite “never thought about it” as the main reason for not giving, while 15% say they’re too busy. The #1 reason donors say they give is because they “want to help others.”

51. After donating blood, you replace these red blood cells within four weeks. It takes eight weeks to restore the iron lost after donating.

52. Granulocytes, a type of white blood cell, roll along blood vessel walls in search of bacteria to eat.

53. White cells are the body’s primary defense against infection.

54. There is no substitute for human blood.

55. Since a pint is a pound, you lose a pound every time you donate blood.

56. Blood donation. It’s about an hour of your time. It’s About Life.

These fun, calorie-burning activities will strengthen your bond without leaving either of you drenched and smelly (read: not sexy!)

Some may say our children are already healthy and that they don’t need to worry about bulging bodies. But reports suggest just the opposite: Our children are fat, sedentary and eat the wrong foods. In fact, the Surgeon General’s report states that the prevalence of overweight children has nearly tripled in the past three decades.
You may have children or you may not, but these findings reflect on the greater society we live in. During the past 100 years, we have lost control of our food sources and our lifestyles have become increasingly more sedentary. Comparing now vs. then

Let’s examine how physically easy our lives have become: When I was a child, we had to turn a knob on our television to change channels. Now, we have remote controls. This modern luxury has taken away the potential to get up and change the channel, burning up to five calories.

Our cars used to have roll-up windows which, when wound vigorously, could burn up to two calories.

We used to have manually operated garage doors but, no longer. Most of us now have remote-operated door openers.

These luxuries have taken away opportunities for us to use our muscles and burn calories throughout the day.
Decreases in our physical demands have led to an increasingly overweight population.
Children today are growing up with these luxuries. Additionally, with television, video games and computers, children are much more inactive today than at any other time in history. In the early 1960s, children were active about 4.5 hours each day thanks to walking or riding bikes to school, recess, after-school sports programs and playing. Today’s children are active less than 30 minutes a day. It’s no wonder our children are struggling to maintain healthy weights! Inactivity = obesity

Inactivity combined with our food today is a lethal combination! These two factors contribute to an increasing percentage of obese children. Obesity is one of the major risk factors associated with many of our chronic diseases. We may think that chronic disease is an effect of the aging process. But, never before have we seen such a large percentage of overweight children. In fact, 10 to 15 percent of American children are seriously overweight. If this rate continues, we could start seeing a higher percentage of these chronic diseases affecting younger people. Healthy eating habits on the decline

So what about the food we eat today? We no longer grow our own foods, we rely on outside sources to provide them to us.

Food is harvested green, then shipped long distances and stored for months. When it finally makes its way to the grocery stores, it is not as nutrientrich as when it was first harvested.

Reports also point out that we are going out to eat more often now than ever before. And when we go out to eat, we have a tendency to eat foods we would not normally eat at home, often loaded with extra calories.
It seems fast-food places have appeared on every corner of the planet! When I was a kid, fast-food restaurants existed, but we did not frequent them nearly as much as we do today.

Today, on average, children eat fast food four times a week!

The majority of fast foods are high in fat, high in salt, high in cholesterol, low in vitamins, low in minerals and low in fiber! This is exactly the opposite of what is recommended to grow healthy bodies.

Reality check

In an ideal world, children would not eat fast food at all. But with the media influences today, children get a warped view of what good nutrition is all about. They whine and beg to go to fast-food restaurants. They think it is a treat. They are happy when they get their kid’s meal, complete with toy.
I challenge all of us to change the concept of going to fast-food restaurants for our children. Don’t promise to take the kids out for fast food as a treat for doing their chores or getting good grades. Instead, choose something more healthy. Preparing our kids for good health

Let’s make an effort to nurture healthy lifestyles that will lead to healthy habits. As adults, it’s up to us to work with our kids and help them enjoy activity and nutritious foods. Here are just a few ideas: Take walks with your children.

Enroll them in a sports program and take time to watch them when they compete.

Play an active role in their lives.

Become active yourself. Lead by example.

Again, I know that most of us work and our time is limited, but we must be responsible for helping our children grow healthy bodies. And by setting good examples for your children, you will increase your health potential, too. Getting kids involved

As far as the food side of the equation is concerned, teach your children responsibility by letting them prepare one meal a week. That way, each child can create a meal, learn to read recipes and prepare the food. Even the very young can get involved in this way. Let small children stir.

Take your children to the grocery store with you and nurture interest by letting them pick a vegetable one week and a meat/protein the next.

As the child grows, so does the responsibility. Around age six, start introducing nutrition information.

As the child’s reading abilities improve, help him or her understand food labels and balance the meal with a vegetable, protein source and a grain product.

With early involvement in meal planning and food content, children will grow up with a better understanding of how food not only pleases the taste buds, but also feeds the body.
Herbalife can assist us in helping to grow healthy bodies through our great children’s products.DinoShakes®, Kindermins®,Dinomins® and other Herbalife products taste great, are easy to take and can help provide children with essential nutrients.

Activity and nutritious foods play a big part in growing healthy bodies–a bigger part than most people realize- so we should try to focus on these essentials. I always say in training that we are not “HerbaDiet,” we are HerbaLIFE! Herbalife is for family, for life!