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

Are you swamped at work?  Do you always feel one step behind trying to catch up on all the chores on your “to-do” list each day?  Do you toss and turn in bed at night thinking about all the things you should have accomplished that day, but didn’t?  All of us have experienced a hectic set of circumstances in our lives at one point or another.  Maybe you experience stress every day of your life.  This stress can lead to sickness, depression, and make you feel overwhelmed.  Therefore, how can you combat this nagging daily stress?  One answer is exercise.

Stress comes in both physical and mental forms.  The severity of stress placed upon your body depends on your job, family, and life obligations.  Exercise will benefit nearly everyone from a mother of five to a single on-the-go professional.  You can find a form of exercise to suit your needs whether you have just ten minutes of free time a day or can hit the gym regularly.  Exercise has the potential to be a highly effective stress reducer.  Following are common questions, excuses, and solutions regarding exercise in our daily lives.

How does exercise affect the body?  Won’t it make me feel tired? On the contrary, exercise has been shown to increase “endorphins”.  Endorphins are the “feel good” chemicals that are linked to an elevation in mood.  This endorphin kick can be akin to eating a chocolate bar.  Chocolate has caffeine and hits the pleasure center in our brain.  Exercise is similar in that blood pumps faster in our bodies increasing the oxygen supply to our brain.  This endorphin rush is why many exercisers become addicted to exercise.

Exercise has long been an antidote to stress.  Exercise takes your mind away from the stresses of daily life while you run, lift weights, or engage in any activity that raises your heart rate.  An added benefit to exercise is that it will help you sleep better at night.  For many people stress wreaks havoc on their lives by causing insomnia.  Make sure, however, that you don’t exercise too close to bed time.  The rise in activity and heart rate that exercise brings should be completed at least three hours before bed time.  Each person reacts differently to exercise so test out different exercise times and see which time works best for you.

How am I supposed to find time to exercise when my day is already filled to the brim with chores, kids, work, etc.? Before you brush off exercise time, take a closer examination of your day.  Do you have down time?  Do you spend time watching television?  Many people watch television during the course of the day.  This television time could be exercise time instead.  Record your favorite TV shows and watch them later after you have exercised. Time exists for exercise; it is just a matter of making time and placing value on your exercise program and overall health.

What type of exercise should I do to relieve stress?  I don’t want to be a gym rat and purchase an expensive health club membership. Good news.  You don’t need to sign an expensive gym contract to get your exercise in for the day. You can exercise from the comfort of your own living room or head outside and enjoy the fresh air.

For example, break a sweat with exercise videos. I’ve created Sub10Workouts™ for busy people to get their workout in. You can watch the videos to see the exercises and then preform them with minimal equipment. And yes, you can definitely do these at home – without a membership to a gym.

Strap on your walking shoes and head outside to enjoy the sights of your neighborhood.  Walking is a low impact form of exercise.  It is fun to walk with your spouse, children, and friends.  Many neighborhoods have jumped on the walking bandwagon by starting walking clubs.  They meet twice a week in the morning for an hour long walk.  It is a great way to get to know your neighbors and exercising with a partner will help you to keep on track.  This accountability is a great defense against skipping your workout. [Note: You should progress to running. At some point, I consider walking just recreation and leisure.]

Many people want to get away from the stress of others. They want to walk and exercise by themselves.  If this applies to you then you can listen to your MP3 player on your walk/run.  It is a great way to catch up on books you have been meaning to read by listening to the audio version.  Or you can listen to CrossFit Radio.  Either way you can reduce stress from your daily life by placing your focus on other things besides all the errands you need to get done that day.

Reduce your stress with CrossFit (my preferred way of exercise, of course).  It is a natural way to energize your body.  Make exercise|CrossFit an integral part of your daily living.  You will be glad you did as you enjoy each day, stress free.

Bodyweight Workouts

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.