Keeping Kids Active This Summer

Experts say that kids need 60 minutes or more of physical activity a day. With childhood obesity on the rise, it’s even more important to keep our kids interested in sports. Keeping these tips in mind could help your children enjoy activity even more.

Let them lead the way.
    Kids stay active when it’s fun for them, so try to keep it that way. Don’t force them to do any activity that they’re not comfortable with. If your child would rather play tag than swim, do it. You’ll both be moving, and having a great time.

Mix it up a bit.
    Different sports are fun for different kids. Introducing your children to as many activities and sports as you can, will allow them to discover what they truly like.

Don’t keep score.
    Pushing kids to excel could lessen their interest in certain activities. Forget about the score, and let them invent their own goals. The true measure of a successful season for any child is whether they want to play next year.

    Remember to make sports a family affair. Your children will be more enthusiastic about physical activities if you lead by example. In the dog days of summer, try to devote an hour each evening to being active with your children. Turn off the television and have some quality fun!

Isn’t It Interesting That You Are Never Bored When Your Head Is In The Refrigerator?

At the age of 70 I retired. Happy days were ahead. I could do what I want, when I want and if I want to do nothing that’s okay too.  I watched daytime TV, did the crossword puzzles, read the newspapers, and kept in touch with friends and family through email. I played some games on the computer and checked out the internet. Of course, I ate a lot because the food was there. When I did wander out, it was the mall or the supermarket where I could buy lots of goodies to keep me happy. When you’re retired, wandering aimlessly through the stores, spending money foolishly is not what you want to do. So what do you do?    I didn’t want to be one of those old people sitting around waiting to die. I could see myself falling into a depression. Would you say I needed a new challenge in life!

The day of awakening came with a phone call from a friend.  “The Parks Department has a Community Center nearby; they have all kinds of classes; let’s go check it out.”  Now, I thought, what could I possibly do there? What I did find there was a low impact aerobics class that would help me take off the weight I had managed to put on.  I joined the class, had a good time and met some really nice people.  They were all discussing the line dance class they had joined and what fun it was.  When I was about 10 years old, my brother who was five years older than I, used to practice his jitterbug on me and I grew up dancing during the wonderful era of the big bands. I didn’t get to dance much later in life and forgot how much I enjoyed it,

With a bit of trepidation I joined the line dance class.  It wasn’t just country music anymore. They taught Mambo, Cha-Cha, Waltz, and I was in heaven.  The only problem, since I was sure I knew how to dance, was thinking this was going to be soooooo easy!  It turned out that I was the only newbie in the class and I also realized there’s no partner to lead me around the floor. At first I thought I must have turned stupid in my old age, but then realized that line dancing is mostly memory and my memory was not too sharp anymore. I was going to stick with it! The dances are a number of sets that are repeated during the dance and you have to be aware of the sequence, what steps come next.  Fortunately, I did not take myself too seriously.  Someone once said “dance as if no one is looking” so that’s exactly what I did. I laughed a lot, persevered and promised myself I would not give up. I finally did it! It all fell into place.

The moral of the story….. dance class is much less expensive than doctors and psychiatrists; it gives you a natural high! I lost weight; I lost inches; I started to eat healthier when I saw the weight loss and my memory has improved tremendously. I’m exercising my brain by learning something new with each dance. I learned so well, that at the age of 75, the Parks & Recreation Department offered me a job teaching line dancing. My students always compliment me on my youthful looks and demeanor; something I don’t mind hearing.

I just read that Socrates learned to dance when he was seventy because he felt that an essential part of himself had been neglected.  Isn’t it funny that with all the aches and pains that come with age, I don’t feel a bit of pain when I dance?  It must be that ‘natural high’.

Make Exercise A Family Priority

A Mom’s daily calendar is almost always overscheduled. Each day usually starts early and ends late. It may include lots of running in circles (at least it can feel that way). But, probably is lacking any real physical activity. With children returning to school, the schedule gets even tighter due to school requirements and events.

It may seem an insurmountable task to get your family into the healthy habit of regular exercise. Yet, with the disturbing recent obesity trends, it’s an extremely important habit to adopt. Studies have indicated that children are 40% less active than they were just 30 years ago. This has negative effects for kids in physical, psychological, and social areas.

So, being an active family needs to become a priority. Fortunately, it’s actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of your children’s age, there’s a way to find time to workout (often even with your kids)! Here are some tips organized by age, which will add to your family time together and help to keep the whole family active!

Age: Infant through pre-school

Play a game of keep-away or tag.
Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
Grab your stroller and go for a brisk walk. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time. Don’t forget the kid helmets.
For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
Turn on some music and dance together. Toddlers love dancing, especially when their parents join in.
Play hopscotch – yes, you will work up a sweat.
Push your kid on a swing. And, after every push complete one squat.
Use an infant carrier or bike trailer to enjoy a bike ride together.


Age: Grade School

Try rollerblading or skating together.
Spend an afternoon at a park with a playground, but don’t spend the whole time relaxing on the sidelines – join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars – even just once (it’s a great upper body workout and you’ll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
Get a small group together for a kickball or softball game.
If your child can ride a bicycle at a moderate pace, jog alongside of them.
Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
Try a game of marble pick-up. Set up a circle (or more than one) of marbles. Compete with each other to see who can pick them up quicker following certain rules (e.g. not being able to bend from the waist but instead using a squatting technique to grab them). Adults will get an extra workout if they squat while balancing on just one foot.
On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.


Age: Teenagers

Register for a fun run (or walk) event and spend time together training for the event.
Set up an obstacle course in your back yard. Then try such things as quick sprints back and forth between two objects, hopping over a line of sticks, and running zig-zags around a line of cones.
Play tennis or basketball together.
Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
Don’t just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
Learn how to do strength training exercises that require partners. There are dozens of options that work both individuals’ bodies. For example, partner squats where two people stand facing each other, grasp each other around their forearms and squat simultaneously as if sitting in a chair.
Implement a daily family walk each day before or after dinner.
Work together in the yard raking leaves, planting flowers, trimming trees.


Sure, you may have a very full plate but isn’t it time to throw out the “I’m a parent – I don’t have time to workout” excuse. Don’t focus on the frequency or irregularity of your workouts. Take the opportunities for physical activity when they arise. If you implement these above activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more!

Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.

How About a “Natural High” Instead Of Those Mood Altering Drugs?

A few years ago I retired from a very active management position and suddenly found myself spending most of my time at home. I sat at the computer, read my email, played ten different kinds of solitaire, read food recipes which made me hungry and I ate a lot. I read, I watched TV and did all the crossword puzzles I could get my hands on. Not only was I bored; I had become boring. I was terribly depressed and was given Paxil, a mood altering drug. I hated the way it made me feel so I stopped taking it.

A lifesaving friend called one day and said “Let’s visit the senior community center and see what classes they offer.” My response was, “Hang out with old people, are you nuts?” You have to realize what a ridiculous response this was since I was in my 70’s. I did remember receiving some mail recently from my HMO. They had a program called “Fit for Life” that would pay for any kind of exercise class so I gave in and visited the center.

It turned out that most of the seniors were younger than I. The age was 50+ and everyone seemed lively, friendly and in great shape. They had low impact aerobic classes at low-cost; it included light weight training and a cool down with lots of stretching. I must admit I had a wonderful time. They talked me into joining the line dance class too. I had forgotten how much I loved to dance; there’s something about moving to music that makes you feel so good. The best part is you don’t need a partner!

Here comes the moral to this story. I had a doctor’s appointment about 6 weeks later. I stepped on the scale and had lost quite a few pounds. He took my blood pressure which was now normal. My cholesterol dropped below 200, triglycerides dropped 70 points and best of all he noticed the difference in my demeanor. He sat back in his chair, looked at me with a big smile and said, “What’s going on?” My chart now says ‘exercising 3 times a week’.

It’s three years later, I’m 75 years old, still taking exercise classes twice a week and teaching line dancing to all age groups (not just seniors) three times a week. I get so motivated because there’s so much energy out there. I need the group setting; I know I would never exercise on my own

My doctor laughs when I tell him I want to form a task force to pull people out of their beds and bring them to these centers. So please, don’t give up. Do it for your depression, your boredom, your anxiety and your whole sense of being. It’s invigorating!

Healthy Living for You and Your Children

We all want what is best for our children. In my case, it has been very important to me right from the beginning that my son live a healthy lifestyle. I didn’t exactly know back when he was first born what all that would entail, but I have learned three essential rules that I believe promote healthy living for the whole family. *Eat a nutritional and well-balanced diet. Before my son was able to eat “real” food, I never put much thought into the quality of food I was eating and/or preparing for our meals. Once he was able to join us for meal time and ask/beg for food, I realized very quickly that the food I provided for us ALL had to be healthy. I could no longer feed him the “good stuff” while my husband and I inhaled a greasy pizza. He wanted to eat what Mommy and Daddy were eating so things had to change – FAST! This wasn’t as difficult as I had expected. I simply sat down and made a list of the foods I wanted him to eat based on their nutritional content – this included lots of fresh fruits and vegetables, and very little processed and sugary foods. The next time I went to the grocery store I stuck to that list. Whenever I had the urge to throw in a box of cookies or potato chips I just asked myself, “Is this something I want my son eating?” Most of the time the answer was “NO” so I would keep on walking by. I’m happy to say that my son eats a very healthy diet. Instead of begging for candy or chips, he begs for bananas, grapes, and blueberries…SERIOUSLY! The bonus to all this is that my husband and I are eating healthier and feel great. Being a good example for our son has benefited us as well! *Get moving. As with everything I’m discussing here, it’s all about being a good example for our kids. They so much want to be just like us, that they will do EXACTLY what we do, whether it’s good or bad. If we show our kids from a young age that exercise is fun and worthwhile, they will enjoy it as well. My son is now two years old and loves to dance, chase bubbles, run with his dogs, and go for walks. These are things he already enjoys doing and when we do them together, we both get a great workout! *Drink plenty of water. Some parents probably think I’m crazy but my son is over two years old and has probably only had juice 4 or 5 times. He went directly from breastfeeding to milk and water. Occasionally I will give him some watered down orange juice because, of course, he sees Mommy drinking it and wants to be just like me. But in general he only drinks water. He doesn’t beg for soda because he doesn’t know what he’s missing and that is fine with me! Plus, he sees Mommy and Daddy drinking water all day long so he knows it’s the “cool” thing to do. The most important thing I’ve learned in these 2 short years is how impressionable children are. They want nothing more than to be just like us. It’s quite an honor, actually. But also a great responsibility. I believe that by following these three simple rules my entire family will be healthier and most importantly, my son will grow up having already developed healthy living habits. I hope you find these tips helpful and I wish you and your family very healthy living!

Hey, Where’d My Libido Go?

Copyright 2006 Karen Fusco Why do so many mothers lose their libido? Here’s 9 ways for Busy Moms to rediscover their sex drive. Don’t worry…it’s still there! Somewhere lodged deep between the crying, the breast-feeding, the ‘Mommy-I-needs’, the doctor’s appointments, the bills, the dinner, and the extra 5 pounds of pregnancy weight (or 10, or 15…or 30) that you just can’t seem to get rid of, lies your sex drive, dormant and patiently waiting to be revived. You may think as you are reading this, ‘Oh, no. That’s exactly what got me here in the first place.’ And that’s probably true. But, because we are so caught up in the multitude of responsibility and the day-to-day hustle, we tend to forget about the erotic pleasures that once came with the territory. 9 Sure-Fire Ways to Bring the Sizzle Back Into Your Sex Life 1. Sexy Panties and Lingerie. We got so comfortable wearing those maternity panties that Victoria’s Secret has actually become a mystery to our wardrobe. Here’s the thrill in wearing sexy lingerie -- because it’s beneath your clothes, nobody has to know you’re wearing it. That is, unless you want them to… 2. Highlight Your Best Features. You’ve still got it, whether you realize it or not, so flaunt it. Accentuate your best physical attributes and draw attention to the sensual side of you. 3. Exercise. Now, you may think there is absolutely nothing sexual at all about exercise, but here are proven reasons why a 15 minute daily workout will increase your sex drive. Not only does regular exercise increase your stamina, when you workout you feel good about yourself which will, in turn, be reflected positively in your confidence and appearance. And here’s where the science and research kick in, so bear with me. According to medical research, dopamine and endorphins are both considered pleasure neurochemicals (they affect how we feel). Aerobic exercise releases endorphins that create a sense of well-being (you feel good or euphoria). Feeling good likely boosts the libido and makes a woman more excited about sex. Endorphins are also released during orgasm. What a fantastic hormone! So, the next time you want to feel sensual take a brisk walk or jump on the bike with the kids to get those neurochemicals going. 4. Slow Down on the Mommy Stuff. Don’t let the multitude of day-to-day tasks take you over and wear you out. The top reason why couples aren’t having sex is they are just too tired. And as a Mom you are not just physically tired at the end of the day, you are also mentally exhausted. To eliminate fatigue, try a powernap during the day instead of washing the dishes or doing the laundry. The 10-20 minute nap will have you feeling much more refreshed and at ease. Most likely, there are items on your daily to-do list that can wait until tomorrow. You’re much sexier when you’re well-rested and relaxed than when you’re overwhelmed, exhausted and looking frazzled. 5. Take Off the Mom Hat. You weren’t born with the title. Before you were ‘Mom’ and the household Superwoman, you were this Super Sexy Woman on the move. You have to take off the Mom Hat for a moment because nobody else is going to volunteer to give you a break otherwise. 6. Play Dress Up. Now, this can go two different ways. It’s always nice to put on fancy clothes, get your hair, nails, and make-up professionally done to go out on the town. But, there is a naughty aspect that comes along with a trip to Fredrick’s of Hollywood or the local costume shop. The element of mystery and excitement is sure to get you going. 7. Get a Babysitter or a Family Member. If you have a support system… use it. If you don’t… hire one you can trust. If you can’t trust one locally, buy an airline ticket and ship one in. You will be hard pressed to find your libido with the kids running around screaming and playing, so find a way to have quiet time alone with your significant other. Once you have secured some help, plan a romantic evening alone at home or even a weekend getaway of pleasure. 8. Relax…Relate…Release. We underestimate the eroticism that comes with peace and quiet. Pamper yourself and rediscover the powers of relaxation. Release all of your worries and daily responsibility to enjoy the company of your lover. 9. Play up The Senses. The word ‘sensual’ means enticing the 5 senses. So, entice your sense of sight, smell, touch, taste, and sound to reawaken your sexual libido. Light your favorite scented candles to provide soft lighting (sight), warmth (touch), and sexy aromas (scent). Bring out warm baby oil so you and your lover can simultaneously massage (touch) each other in delicate places. And have a tray of aphrodisiacs to feed one another (taste) while soft music is playing in the background (sound).