Fitness for the New Year in 2008

It’s a new year—2008!

It is amazing how fast time flies, but isn’t that good? Now it’s the new year—a time to start fresh and begin again!

It’s a time to reestablish last year’s health and fitness resolutions and really make them happen this year!

Life can seem overwhelming with so much to do, but with just a few small changes, you can achieve your goals of shooting the most hoops or running that 5K as a family. You can really have the health and fitness you’ve always wanted. Really make it happen this year! Make this the best year ever!

Here are 7 simple and easy tips to get you started to feeling great in 2008!

Eat Breakfast.

Breakfast really is the most important meal of the day. It energizes your body and mind, revs up your metabolism, and curbs your appetite so you’ll be less likely to overeat at lunch. So, no more excuses that you’re not hungry or don’t have time, just grab a banana and yogurt, and feel the difference! Kids, with a healthy school breakfast, you’ll have the boost you need to jump-start your day and learn better in school!

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More fruits and veggies, please.

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Increasing fruit and vegetable is the “secret ingredient” to achieving a healthy weight and feeling great! Not only are they packed with vitamins, minerals, and antioxidants, they also contain fiber that keeps your gut fit and fills you up so you eat less. A variety of fruits and vegetables are part of every nutritious school lunch. Select and enjoy them for better health and strength.

Get moving!

Exercise keeps you young and fit! It lowers your risk for developing chronic diseases, gives you energy, and releases the body’s natural good feeling chemicals, endorphins—so you’ll feel great! The Dietary Guidelines suggest that you get at least 30 minutes of moderate aerobic exercise most days of the week. So, kids, make recess count! Run and play hard! For you who are on-the-go, finding 30 minutes can be a challenge. Remember that the renewal of body and spirit will help you to accomplish your responsibilities faster. If you really want to see results and burn calories all day long, engage in weight resistant training. With just 2-3 sessions each week, you’ll begin to see a new you!

Watch less TV.

Watching TV and playing video games can be fun and relaxing. But what can be even more fun and relaxing is doing something mentally or physically active like going for a walk or playing a board game with a family member. Exercise and laughter may relieve you your present stress and will help you get a better night’s sleep. So, the next time you find yourself being a couch potato, get up and consider if hopscotch, catch, or checkers might not be a more satisfying alternative.

Snooze, you Win!

Sleep is bliss, although we all seem to get too little of it. Kids usually don’t want to go bed, and staying up late for teens and young adults is the cool thing to do. Though sleep is where the excitement is for adults, more often than not, they don’t have enough time for it. Whether sleep is “in” or not, sleep is one of the best things you can do for your health and happiness. If you get enough sleep, you will be able to concentrate and learn better the next day. Also, your body will burn calories more efficiently for the entire day—so you look and feel great! Kids 6-9 years old need to get about 10 hours of sleep, pre-teens at least 9 hours, teens 8-9.5 hours, and adults 7-8 hours.

Make meal time family time.

Studies have shown that kids who eat dinner with their families each night of the week are 20 percent less likely to drink, smoke, or use illegal drugs. Make dinner time a time to get know your kids or parents better and a time to reach your nutrition goals. Kids, take part in preparing the meal. Remember to include one to two a delicious vegetable dishes!

Laugh more!

Have you ever thought of laughing as exercise? Well, it is and the harder and more you laugh, the better work out you get! Also, since laughing is an exercise, it too releases the body’s endorphins—so feel great! Every day this year, find something to laugh at. Rent a funny movie, borrow a joke book from the library, or spend more time with your funniest friend. The more you laugh, the less stress you will have and the healthier and longer you’ll live.

Now that you’ve read the tips for a healthier and happier year, don’t just sit there. Start applying them today to reach your health and fitness goals and start feeling great in 2008!

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Reprinted with the kind permission of the Jordan School district in Utah: www.departments.jordandistrict.org/nutritionservices/Nutrition
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Krunch Fitness in Earlwood, Sydney
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We provide resources and products to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Christmas Exercises for Lots of Laughs

At Christmas make a rule that there should be a small note attached to every gift given. This note should be read before the gift is opened.

The note will describe an exercise that must be done by the person for whom the gift is intended. The exercises cannot be too difficult, although they may be unusual.

For example:

Gift for Dad, "Do five sit-ups with hands in pockets."

Gift for Mum, "Lift Junior off the ground five times." (Great if Junior is about 27 . . he he he . . )

Krunch Fitness in Earlwood, Sydney

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We provide resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787

Krunch Fitness Glossary - C

C

Calorie
The amount of heat required to raise 1 kg of water 1º C; unit of energy.
Cardiovascular Relating to the heart and blood vessels.

Center of Gravity
The center of a body's mass. In the human body it is the point, which all parts are in balance with one another. It is dependant on current position in space, anatomical structure, gender, habitual standing posture and if external weights are being held.

Circuit Training
Selected exercises or activities performed in sequence.

Closed Chain Exercise
Exercise that occurs when the distal segment of an extremity is fixed, such as performing a squat, in which the foot is in contact with the ground.

Closed Skill
One for which the environment is stable and predictable.

Collagen
The protein of connective tissue fibers.

Combined Movement
Any combination of exercises or trunk movements.

Concentric Action (shortening)
The force produced by the muscle is greater than the external resistance; therefore the muscle is able to shorten while overcoming the external load.

Connective Tissue
The body's supporting framework of tissue consisting of strands of collagen, elastic fibers between muscles and around muscle groups and blood vessels, and simple cells.

Contralateral "the opposite side".
For example, "the right latissimus dorsi works in conjunction with the "contralateral" - or left - gluteus maximus."

Coordination
Harmonious interaction; synchronizing movement.

Core Training
Refers to the progressive training of the musculature of the lumbo-pelvic-hip complex.

Cramp
A spasmodic contraction of one or many muscles. Calcium Deposit Abnormal hardening of soft tissue, usually from repeated injury.

Krunch Fitness in Earlwood, Sydney.

Krunch Fitness provides resources to empower you with knowledge and motivation to lead a dynamic life through Health and Fitness, Knowledge and Vitality. . . . Not just another Fitness Centre . . Krunch Fitness 02 9559 7787