The next YouTube sensation? It’s my wife’s first YouTube video making a great watermelon salad  – check it out http://www.youtube.com/watch?v=2bATFZvlgP8

Was parenting easier forty years ago?

As a dad, I dream about the idea of parenting in a world where streets are safe and parents can let their children run freely through the neighborhood, their bodies naturally challenged with the exercise of play.

Instead today, before the slam of the car door fades and the backpack drops on the floor, the TV is switched on and the last few hours of daylight disappear in a haze of video games and over processed snack foods.

Even the concerned, well-meaning parent can often stand helpless, wondering how to compete against marketing genius and instant gratification. Exercise and carrot sticks have a hard time competing with Xboxs, Sponge Bob and potato chips.

The proof is all around us. According to the Centers for Disease Control and Prevention, the health of too many North Americans is in danger because of unhealthy lifestyles. (www.cdc.gov/nccdphp/dnpa/obesity)

The latest data from the National Center for Health Statistics show that 30 percent of U.S. adults 20 years of age and older – over 60 million people – are obese. The CDC reports the percentage of young people who are overweight has more than tripled since 1980.

My kids aren’t obese – why should I be concerned?

Your kids are normal, right? You are parenting just fine. But in a world where walking is limited, school P.E. programs are being cut, and cars, elevators and buses eliminate our chance to exercise naturally, we need to make a concerted effort to make physical activity part of our day and our children’s days.

Despite all the benefits of being physically active, most Americans are sedentary. (www.cdc.gov/nccdphp/dnpa/obesity/contributing_factors.htm). Inactive children are likely to become inactive adults. (www.americanheart.org/presenter.jhtml?identifier=4596)

So as parents how can we get our kids moving?

“The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day.” (Or just 15 minutes if they CrossFit!

The great news is exercise comes in many forms and can be a lot of fun! With a little creativity you can easily add some fun physical activity into your parenting style.

1. Lead the way

You need to set a good example. Kids, especially younger children, naturally follow their parents. So make sure you are looking after your own health and making physical activity a priority in your life. My preferred method of exercise, of course, is CrossFit.

2. Do it together

In today’s overscheduled world, we need to make sure we are spending quality time with our children. What better way than to be active together. Since kids can’t be alone roaming the neighborhood, parents need to play with them.

3. Make it fun

Put on some music and dance. Play tag. Roller blade. Basically just play. Provide them with toys and equipment that encourage them to be active while having fun.

Bikes, scooters, hockey sticks and baseball bats will get your kids moving and active. For preschool children, ride on toys that get them exercising like pedal cars, big wheels and tricycles are always a great parenting decision.

4. Cheer them on

Create positive reinforcements with encouragement and support. Help them find sports and activities that build their self esteem. Attend their sporting events and let them know you are their biggest fan whether they win or lose (as long as they are putting our their BEST efforts. I don’t like celebrating losses or mediocrity.).

5. Turn it off

Of course, we need to limit the time our kids watch TV and play video games. But make sure you do it in a positive way.  If they are angry that you just turned off their favorite show, they might not be too excited about going out rollerblading with you.

Allow screen time during designated hours, preferably after homework is done and when physical activity is finished, like in the evening or on Saturday morning when tired parents might need to catch a few extra minutes of sleep.

Adding more physical activity into your family’s routine will help you all feel better and get you having more fun together. Most importantly, as you model a healthy lifestyle you will help instill in your children lifelong habits and healthy attitudes toward exercise and physical activity.

Check out the kids programming I have at my facility – Rigorous Athletics

You have finally made the decision that it is time to make some changes in your life.  You know that the only way things are going to get better for you financially, spiritually and physically is if you sit up and take action.  You know you have to put forth the effort in order to reap the rewards.

So how exactly are you going to implement these changes?  You are going to have a “plan of action”.

A plan of action is crucial to your success.  Without a plan it is merely a thought.  When you add your thoughts to paper coupled with a desire to see them become realities and proceed to do everything possible to fulfill that desire you have a template for success.

A simple equation to use when creating a plan of action from your template is:  Desire + Effort = Results.

Your first step is to write down what exactly it is you desire.  Albeit wealth, personal development or whatever you so strongly yearn for that you simply can no longer go without, write it down.  Make your desires realistic.  For example, if your desire is to be able to drop 10 pounds of fat, it is unrealistic to believe you can lose the 10 pounds of fat in 4 days.   However, it is possible to lose the 10 pounds in 4 weeks with a proper plan of action.  It is important to note that there should be a time frame with regards to your plan.  These time frames are the milestones to marking your achievements.

Now that you know what your specific desire is, list the ways in which you plan on achieving optimum results.  How do I plan to lose those 10 pounds of fat?  What do I have to do each day in order to achieve my goal?  What do I personally need to do to see this plan come to fruition?

Set up a schedule outlining each step that needs to be taken daily to achieve weekly goals.  Be specific.  Create a daily “to do” list.  At the end of the week you will be able to see how much you were able to accomplish.  Congratulate yourself for each accomplishment.

Make a commitment to yourself to “Work the Plan”.  Stay focused on the positive.  List all the reasons why you will be able to achieve your objective. Utilize the strengths you possess that will help you to complete your plan.

Know your weaknesses and make a concerted effort to overcome them.  Incorporate both your strengths and weakness into your plan of action.  Know what you are capable of and know what your shortcomings are.

Have your own personal reward system in place.  Know what each reward will be for each accomplishment that you have fulfilled throughout your plan.  With every desired result you achieve there should be a reward for having done so (don’t make it a cheat meal though).  An incentive plan customized to your wants does a lot of good.

Do not let yourself get disheartened.  If you have a temporary lapse or deviation from the plan acknowledge it and continue to move forward with your plan.  Keep the pedal to the metal or your nose to the grindstone, just keep on taking action.  Remember, this is not a race to the finish line.  Your plan is your future.  Take the time to nurture and understand it.

We’ve all heard the adage “Rome was not built in a day”.  Your success regarding your plan of action will not be achieved in one day either.  Success is a process and the process is something you have a long-term plan for.

“You and only you can determine if the reward is worth the price you are paying for it in effort”.

BTW, dropping 10 pounds of fat can be accomplished with the plan we created and use at my training facility – 24 Day LEAN Out.