Fall 2012 TKAT Fitness4Kids Newsletter
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Feel Great on the Inside The Awesomeness of Autumn Maintaining Fitness Goals This Fall TKAT Fitness 4 Kids Newsletter Fall 2012 Encouraging the entire family to GET ACTIVE and GET HEALTHY! Fitness Injuries .................................. Pg. 2 Fit Family Spotlight ............................... Pg. 3 Prince’s Powerful Points for Positive Health .......... Pg. 4 Ryah’s Reasons for Living Healthy ................... Pg. 4 Healthy Recipes Your Kids Will Love ................ Pg. 5 Simple Exercises for Kids ..........................Pg. 6 Caught Being Active ..............................Pg. 6 It seems like just last week I was writing about all of the fun things that you could do as exercise with your family during the summer months. That time seems to have quickly come and gone and autumn is upon us. Although summer is my favorite season, autumn is definitely a close second. As the leaves change color, the temperature falls and the sun sets earlier in the day, it’s hard not to grab a blanket and good book and relax on the couch in my favorite pajamas. However, if you have fitness and health goals you want to reach or maintain, doing that everyday is not an option. As the seasons change, you may also find it necessary to change up your exercise routine, especially if you exercise outside. Depending on the time of day that everyone arrives home and the many other responsibilities that come with having a family, exercise can really be the last thing on your minds. However, I’d like to encourage you to find a way to make exercise a priority for your family. Here are 10 reasons you shouldn’t let your busy life get in the way of your families health: 1. Exercise boosts your energy. 2. Exercise prevents diseases. 3. Exercise improves your quality of life. 4. Exercise improves your stamina. 5. Exercise strengthens and tones your muscles. 6. Exercise improves your mood. 7. Exercise improves your immune function. 8. Exercise helps prevent depression. 9. Exercise reduces stress levels. 10. Exercise controls your weight. If the above reasons are not enough for your family to continue to set and meet fitness and health goals, go to http://www.drscottstoll.com/ to find out more.
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Family Fitness Newsletter
Transcript of Fall 2012 TKAT Fitness4Kids Newsletter
FeelGreatontheInsideTheAwesomenessofAutumn
MaintainingFitnessGoalsThisFall
TKATFitness4KidsNewsletter Fall2012
EncouragingtheentirefamilytoGETACTIVEandGETHEALTHY!
FitnessInjuries..................................Pg.2FitFamilySpotlight...............................Pg.3Prince’sPowerfulPointsforPositiveHealth..........Pg.4
Ryah’sReasonsforLivingHealthy...................Pg.4
HealthyRecipesYourKidsWillLove................Pg.5
SimpleExercisesforKids..........................Pg.6
CaughtBeingActive..............................Pg.6
ItseemslikejustlastweekIwaswriting about all of the funthings that you could do asexercisewith your family duringthe summermonths. That timeseemstohavequicklycomeandgoneandautumnisuponus. Although summer is my
favorite season, autumn is definitely a close second.Astheleaveschangecolor,thetemperaturefallsandthesunsetsearlier intheday, it’shardnottograbablanketandgoodbookand relaxonthecouchinmyfavorite pajamas. However, if you have fitness andhealthgoalsyouwanttoreachormaintain,doingthateverydayisnotanoption. As the seasons change, you may also find itnecessary to change up your exercise routine,especially if you exercise outside. Depending on thetimeofdaythateveryonearriveshomeandthemanyother responsibilities thatcomewithhavingafamily,exercisecanreallybethelastthingonyourminds.
However, I’d liketoencourageyoutofindaway tomake exercisea priority for your family.Here are 10 reasons you shouldn’t let your busylifegetinthewayofyourfamilieshealth:
1. Exerciseboostsyourenergy.2. Exercisepreventsdiseases.3. Exerciseimprovesyourqualityoflife.4. Exerciseimprovesyourstamina.5. Exercise strengthens and tones your
muscles.6. Exerciseimprovesyourmood.7. Exerciseimprovesyourimmunefunction.8. Exercisehelpspreventdepression.9. Exercisereducesstresslevels.10. Exercisecontrolsyourweight.
If the above reasons are not enough foryourfamilytocontinuetosetandmeetfitnessandhealth goals, go to http://www.drscottstoll.com/tofindoutmore.
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TKATFitness4KidsNewsletter Fall2012
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Uhoh!Youwereontheroadtoabetteryouandnowyouhaveasharppaininyourfoot,atwingeinyourhamstring,oradullacheinyourback.Unfortunately,therearetimeswhenexercisecanleadtoinjury.However,youcan’tletthatdiscourageyoufromthefitnessgoalsthatyouaretryingtoreach. AsIstatedbefore,knowinghowmuchyourbodycanhandleisveryimportant.Whenyoufeelcertainachesandpains,youmustbeabletodetermineifyoushouldtoughitoutorseeadoctor.Ifyousprain/breakabone,orpullamuscle,youarelikelytoknowthatimmediatelyandyoushouldseeadoctorassoonaspossible.Ifitissomethinglessserious,youmaybeabletotreatitathomeorinyourschool’strainingroomwiththeRICEMethod–Rest,Ice,Compression,Elevation.
REST–Takesometimeofftoallowyourselftohealandwhenyouarereadytoexerciseagain,startslowly.
ICE–Icehelpsreduceswellingandprovidetemporarypainreliefbecauseitnumbsthearea.IceshouldbeusedAFTERyourworkoutin15‐20minuteintervalsforanhour.
COMPRESSION–Gettingridofswellingisimportantbecauseswellingcanmaketheinjurytakelongertoheal.
ELEVATION–Thisalsohelpstokeeptheswellingdownandworksbestiftheinjuredareaiselevatedaboveyourheart.
FormoreinformationabouttreatingMINORinjuries,gotowww.bodybuilding.com.Formoreseriousinjuries,pleaseseeyourdoctor.
Nowthatyouhavedecidedtogetinshape,let’smakesurethatyouavoidinjuriesalongyourjourneytoahealthieryou.Therearemanythingsthatyouneedtokeepinmindasyou
beginyourfitnessplanthatwillhelpyoustayontargettoabetter,morefit,you.
WarmUpandCoolDown–Warmingupbeforeyouexerciseimprovesbloodflowtodifferentpartsofthebodyandloosenyourmuscles.Afterwards,doingacooldownwillgraduallybringyourbodytemperaturedownandhelpyoubegintorelax.
Water,Water,Water–Itisveryimportanttostayhydratedduringexercise.Yourbodylosesfluidthroughsweatingduringexerciseanditisimportanttoreplenishfluidlossbydrinkingwater.
KnowYourBody–Oneofthebestwaystoavoidfitnessinjuriesistoknowyourbody’slimitations.
WhatAreYouWearing–Believeitornot,theclothingyouwearwhileexercisingisveryimportant.Itmustbecomfortableandappropriateforthetemperature.Also,goodshoescanbethekeytoavoidingalotoflowerbodyinjuries.
Formoretips,youcangotowww.webmd.comorwww.livestrong.com.
FitnessInjuries
AvoidingInjuries You’reInjured!Nowwhat?
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TKATFitness4KidsNewsletter Fall2012
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FitFamilySpotlightTeamTaylorTakesonaHealthyLifestyle
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ManygreatthingscanbesaidaboutFreddieandKrystalTaylor.Butoneofthethingsthatstandsoutmostishowgreattheyareasparentstotheirtwoboys,Jayel(13)andFreddieIII(9).Fromaneducationalandfitnessstandpoint,thisfamilyisdefinitelymakingthegrade.Bothoftheirboysareagradeaheadinschoolandatthetopoftheirrespectiveclasses.Let’sseewhatkindofadvicetheyhavetoofferaboutfitness.TKAT:Whyisbeingphysicallyfitimportanttoyourfamily?F&K:It’simportantbecauseit’sabasicrequirementforeverythingthatyouwanttodo.Youhavetokeepyourbodyhealthysothatyoucangetaroundtodothethingsthatyouenjoy.Beingfitisalsoameansofsurvival.Wewantourchildrentobefitenoughtobeabletosurvivethesimplestthingslikebeingabletorunawayfromdangerandhavethestaminatodoso.Anotherimportantreasonisthatwewanttolengthenourfamily’stimetogether.Beingfitandhealthyincreasesyourlifespansoweusethatasanopportunitytohavemoretimewitheachother.Ifwepassthesebeliefsdown,theywillinturn,passitdowntotheirchildrenandourlineagewillcontinuetolengthen.TKAT:Inwhatwaysdoyoustresstoyourboysthatstayinginshapeisalifelongactivity?
F&K:Weencouragethemtoparticipateinthehealthyactivitiesthatwedo,inadditiontowatchingus.Ifwe’redoinganexercise,we’llchallengethemtodoit.Gettingoutofthehouseisalsoimportant.Weshowthemwaysthattheycanbeactiveandhavefunlikegoingbowlingorgolfing.IndoorsweplayalotofgamesontheWii,sinceitrequireseveryonetobeontheirfeetatalltimes.Attheendoftheday,beinghealthyisstressedbyuslivingthelifeandtalkingtothemaboutthehealthydecisionswemake.
TKAT:Wouldyouconsidertheeatinghabitsofyourfamilyonthehealthierside?F&K:Yes,wetendtoeatonthehealthierside.It’sVERYrare
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thatanythingisfriedinthishouse.Asopposedtofryingchickenorfish,weoven‐frythem.Wealsodon’tcoatourveggiesinbutter.Instead,weaddflavorduringcookingbyusingsodium‐freeandfat‐freebroth.Althoughwestilleatourshareofwhiterice,wefrequentlysubstituteitwithbrownriceorcouscous.Evenifwewantburgersandfriesfordinner,weputtheburgersontheGeorgeForemanGrillandthefriesintheoven.
TKAT:Whatkindofexercisedoyoudothatincludetheentirefamily?
F&K:WeLOVEplayingtheMichaelJacksonExperience,tennis,andbowlingontheWii.Thatgetsusallsweatingandmovingaround.Duringthewarmermonths,we’llvisitthe3.6‐miletrailattheforestpreservesotheboyscanridetheirbikeswhilewerun.Wealsoliketotakewalksafterdinner.SinceJayelhastakenupgolf,we’llalsoallgotothegolfcourse.Inthepast,FreddieandIparticipatedina5Kracewhiletheboysdida200‐meterdash.TKAT:Whatkindofadvicewouldyougivetoafamilywithtweenagechildrenthatwanttostartlivingahealthierlifestyle?Isthereanythinginparticularthatyouwouldrecommendtheytry?F&K:Theparentshavetobeactiveandsettheexample.Findsomethingthatinterestseveryoneandthatwouldbefun.Theyshouldn’tbetaughtthatexercisingisatoughorbadthing.Theyshouldbetaughthowtofindfunineverythingthattheydo.Anothergoodthingistofindhealthierrecipesandcooktogether.Whilecooking,talktothechildrenaboutwhyyou’remakingitthewayyouareandtheless‐healthyalternative.Gettingtheminvolvedinthecookingmakesthemmorewillingtotrythefood.Theytakeownershipofitandlikeitmore.Ifthefamilyeatstoomuchmeat,theycanstartbyremovingthemeatonedayoutoftheweek.Weusedtocallours“MeatlessMondays”.Wewouldfindmultiplerecipesandthenallowthechildrentochoosewhichonewewouldtryandweallcookedtogether.Itwasagreatbondingtimeandthe
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TKATFitness4KidsNewsletter Fall2012
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Prince’sPowerfulPointsforPositiveHealthAvoidingInjuriesWhenCompetinginSports
As an athlete, it’s veryimportant to avoid injuriesso that you can perform atyour highest level. Below,Prince will tell us how hestays healthy duringcompetition.
Stretching is one of the mostimportant things that you can do beforecompetition (oranyexercising).Try to focuson stretching both your upper and lowerbody to loosen up your muscles. You canalwaysaskyourcoach(es)toshowyousomestretchesforspecificareas.
Warming up before competing alsohelpspreventinjuries.Idolungeswhichhelpstretch out and warm up your quadriceps(thighs); neck rolls to help prevent seriousneckand/orhead injuries; andquick sprintstohelpmegetreadyforagame.
Whatyoueatanddrinkoffthecourtor fieldwillalsohelpyoutoavoid injuries.Staying hydrated is a number one priorityso I drink a lot of water. Gatorade orPowerAde are okay to drink but water isalways best. When I need a quick snackbefore competition, eating a protein barusuallyworksforme.Butanyhealthysnackwouldbegoodtoeat.
Last but definitely not the least, ismaking suremyequipment isonproperly.One of the sports I play is football and itcanbedangerous ifyourequipment isnotfittedcorrectlyorsecurely.Shoulderspads,chinstraps,helmetandcleatsallneedtobein good conditionandworncorrectlyto avoidunnecessaryinjuries.
Ryah’sReasonsforHealthyLivingBrushThemorLoseThem
Brushing your teeth isimportant because youwant to prevent plaquebuild up, which can causediseases. Plaque is a thicklayer that builds on yourteeththatmaycausetoothdecay and it’s gross. If you
have decaying teeth that can't be saved youmayneedsurgerytoremovethoseteeth.
Thesurgeryispainfulandyoumightneedfalse teethandendupputtingyour teethin a glass every night. You should brushyour teeth when you wake up and aftermeals and before yougo to bed, to helpkeepabeautifulsmileandfreshbreath.
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TKATFitness4KidsNewsletter Fall2012
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HealthyRecipesYourKidsWillLove
HotBakedCinnamonAppleshttp://www.food.com/recipe/hot‐baked‐cinnamon‐apples‐77666
AlmondButterBananaBreakfastBars(vegan)http://www.fannetasticfood.com/recipes/almond‐butter‐banana‐breakfast‐bars/
Inthissectionyouwillfindrecipesthathavebeenkidtestedandparentapproved.Trythemwithyourfamilytoseeiftheymeetyourstampofapproval.
ChiliSalsahttp://www.food.com/recipe/chilis‐salsa‐59635
(Makes10‐12bars)DryIngredients1Cspeltflour1Coldfashionedrolledoats1/2Cfinelygroundflaxseed1tsp.cinnamon1tsp.bakingpowder1tsp.bakingsoda1/4tsp.seasalt2veryripebananas,mashed
WetIngredients1/2Cunsweetenedapplesauce1/3Cpuremaplesyrup1/4CsmoothalmondbutterPreheatovento350.1. Intwoseparatebowls,mixdryingredientsandwet
ingredients,thencombine,addingwettodryandstirringgentlyuntilmixed.
2. Pourmixtureintoapanandpatitdownevenly.3. Popintotheovenandbakeforabout25orso
minutes.Forkchecktomakesuretheyaredone.
Ingredients10apples,cored,peeledandslicedthinly2tsp.cinnamon1Cbrownsugar2tsp.lemonjuice(opt)1dashsalt1dashnutmegwhippedcream(opt)oricecream(opt)
Instructions1. Preheatovento375°F.2. Placecutandpeeledapplesinamixingbowl
andgentlymixalltheingredientstogether.3. Putapplesinanon‐stickpan;coverand
placeintheoven.4. Bakefor45minutes,stirringatleastonce
every15minutes.5. Oncetheyaresoft,cookforanotherfew
minutestothickenthecinnamonsauce.
Ingredients1(14.5oz.)cantomatoesandgreenchilies1(14.5oz.)canwholecannedtomatoes(plusthejuice)4tspjalapenos(canned,diced,notpickled)¼cupyellowonion(diced)½‐¾tspgarlicsalt1/tspcumin¼tspsugar
Instructions1. Infoodprocessorplacejalapenosand
onions.2. Processforjustafewseconds.3. Addbothcansoftomatoes,salt,
sugar,andcumin.4. Processallingredientsuntilwell
blendedbutdonotpuree.5. Placeincoveredcontainerandchill.6. Acoupleofhoursofchillingwillhelp
blendandenrichtheflavor.7. Servewithyourfavoritethincorn
tortillachips.
Doingplanksisagreatwaytobuildenduranceintheabsandback,aswellasthestabilizermuscles.Thismoveisalsogreatforbuildingstrengthforpushups,anexercisethatrequiresquiteabitofcorestrength.
1. Liefacedownonmatrestingontheforearms,palmsflatonthefloor.
2. Pushoffthefloor,raisingupontotoesandrestingontheelbows.
3. Keepyourbackflat,inastraightlinefromheadtoheels.
4. Tiltyourpelvisandcontractyourabdominalstopreventyourrearendfromstickingupintheairorsagginginthemiddle.
5. Holdfor20to60seconds,lowerandrepeatfor3‐5reps.
SimpleExercisesForKids
TKATFitness4KidsNewsletter Fall2012
CaughtBeingActive
Exerciseyoucandofromthecomfortofyourhome.
Wall‐Sits
Thisisagreatexerciseyoucandoanywherewithoutanyequipmenttohelpyoubuildenduranceinthelowerbody.1. Standinfrontof
awall(about2feetinfrontofit)andleanagainstit.
2. Slidedownuntilyourkneesareatabout90‐degreeanglesandhold,keepingtheabscontracted,for20‐60seconds.
3. Comebacktostartandrepeat,holdingthesquatatdifferentanglestoworkthelowerbodyindifferentways.
4. Toaddintensity,holdweightsorsqueezeaballbetweentheknees.
TKATFitness4KidsNewsletterTosubmitpictures,articlesorrecipes,pleasecontactKatrinaAndersonat
tkatwellness@gmail.comorgotowww.tkatfitness4kids.comandleaveacomment.(402)WE‐R‐TKAT
Planks
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