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Workout Wednesday – Workout Tips for You and Your Kids!


Welcome to Workout Wednesday!

I love to walk! I mean I really LOVE to walk! Up and down hills, in parks and around some of my local lakes. My kids on the other hand will come up with every possible excuse not go on a walk with me, especially if I say let’s go get some exercise.

Because I know how important it is for kids to be active, I came up with a few ways to get my kids exercising and they don’t even know it. Oh and I don’t say let’s go get some exercise anymore!

Everyday Adventures

Love, love, love going on adventures! We go to our local park where there is trail, near a stream (when we have rain here in CA) surrounded by wild blackberry bushes, redwoods and nature everywhere. We are climbing over rocks and hills, swinging from trees and balancing on tree trunks! Every adventure is different and we are out there for a good hour or more!

Scavenger Hunts

This can take place indoors or outdoors, I think outdoors is the best! Everyone starts with a list of things to find (or do) and a time limit. There is no set path as we scavenge around and search for all of the items on the list. The person who finds everything on the list first or finds the most items before the time is up wins. One of the great things about scavenger hunts is that you don’t have to spend time making and hiding clues. We search for things that already exist.


This is an easy one – your kids can cycle on their bikes while you run and try to keep up with them!

Working out is just as important to kids as it is to adults. Explore ways to get you and your kids working out together!

Move of the Day…


Targets: Core, glutes, hamstrings.


Begin lying on your back with feet flat, knees and ankles hip-distance apart, knees bent, back straight and arms lengthened at your sides. Extend right leg as straight as possible toward the ceiling, keeping thigh in line with your hip.

EXHALE: Squeeze glutes and lift hips, keeping them level.

INHALE: Slowly lower to staring position to complete one rep.

Complete all reps and switch sides. Work up to 3 sets of 12 reps.

Workout Tip…

Trying to lose body fat? Build some muscle…



Do you have any workout tips to get kids moving? Please share…

5 Easy Tips for Losing Body Fat

Losing body fat is a combination of several different things all working together. Try incorporating all five of these tips CONSISTENTLY for a few of months and you might just be pleased with your results.

  1. Eat a well-rounded balanced diet.  This means a diet that is made up of lean proteins, healthy fats, fruits, vegetables and fiber! Extra Tip – Eating some fiber with every meal will make you feel full faster, so you won’t be as tempted to eat high calorie or empty calorie foods, such as fried or highly processed foods.
  1. Eat breakfast every day.  Starting your day off right with a healthy breakfast sets you up for eating well all day long. When you skip breakfast, you may overeat or make less nutritious food choices later in the day.
  1. Drink plenty of water.  Drinking water keeps your digestive system clean and active, thus increases the body’s metabolic rate, leading to more fat loss. Drink lots of it, at the minimum 8 glasses. Extra Tip – Start your day by drinking a large glass (or two) of water when you wake up, before you eat breakfast.
  1. Vary your cardio.  If you do the same type, duration, and intensity of cardio everyday, your body will adapt to this and you will hit a plateau in your fat loss efforts. Instead, switch it up! One day go on a 3-mile walk: next day do a 50-minute intense Spin class and the following day go for a early morning jog! You could even do a 7 day moderate cardio week and the next week a 3-day super intense cardio week.
  1. Lift some weights.  One of the best ways to increase your metabolism and burn fat is to build muscle! Muscle is catabolic, which means it burns calories even when you are not doing anything. If you don’t already, add some weight training into your fitness routine. Also don’t freak out if you get on the scale and notice you put on a little muscle weight, muscle weighs more than fat and honestly I rather have a little more muscle that a lot more fat! Just remember you will now burn more fat and calories and look long and lean!