Obesity among children and adolescents has tripled over the last decade in the US. As I
mentioned  in my other articles the statistics are alarming. Listed below is another
reminder of the problem we are facing not just as parents, but as a nation.
The Presidents Council on Fitness is a nationally recognized guideline designed to help
you help your child adopt a healthy lifestyle that encourages regular exercise and
balanced healthy nutrition. Please read the guidelines and visit their website as another
resource for more knowledge so that you can help your child fight the statistics.

I also encourage you to look over the Suggested List of Sports and Activities and Daily Method
of Success log for kids that I created for the Children’s Fitness Foundation.  I have attached the file here
and it can also be found on the resources page.  You can use it to track and encourage your child’s
exercise and nutrition habits. This will help you encourage your child and keep them on track.

Here are some national statistics as well as stats from my city in Nevada.

12% of students are classified obese nationally,
11% in Nevada – My city

29.2% of students consumed soda at least once per day nationally,
22% in Nevada – My city

86.2% of students do not eat vegetables 3+ times per day nationally,
90% in Nevada – My city

33% of students watch 3+ hours of television daily nationally,
35% in Nevada – My city

67% of students lack the 60 minutes of physical activity daily nationally,
86% in Nevada – My city

2009 US Department of Health and Human Services

What are the statistics in your city? Is your child a part of those statistics?
The President’s Council on Fitness, Sports and Nutrition (PCFSN) mission is to engage,
educate and empower all Americans across their lifespan to adopt a healthy lifestyle
that includes regular physical activity and good nutrition.

Key Guidelines for Children and Adolescents

• Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

•  Aerobic: Most of the 60 or more minutes a day should be either
moderate- or vigorous-intensity aerobic physical activity, and should
include vigorous-intensity physical activity at least 3 days a week.

• Muscle-strengthening: As part of their 60 or more minutes of daily
physical activity, children and adolescents should include muscle-
strengthening physical activity on at least 3 days of the week.

• Bone-strengthening: As part of their 60 or more minutes of daily physical
activity, children and adolescents should include bone-strengthening
physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are
appropriate for their age, that are enjoyable, and that offer variety.
Regular physical activity in children and adolescents promotes a healthy body weight
and body composition.

http://www.health.gov/paguidelines/guidelines/chapter3.aspx

If your child is already a “statistic” as stated above, know that it’s never to late to make changes in your family’s habits and lifestyle.  Mom you are there to lead the way.  With your guidance and encouragement YOU can make better choices for them at home, and teach them how to make better choices when they are at school.  We are here to help you and to encourage you on your way to becoming or staying Fit Moms with Fit Kids.  Come back often (or better yet subscribe) so that you won’t miss any of my tips to help you reach your family fitness goals.

Here’s your FREE copy of our suggested list of sports and activities and daily method of success log.  You can download it, and use it to track your child’s journey to wellness.  You can do it, together!

Nikki Steven, Founder of Method Motivation, Founder of Mealology, Founder and Program Developer of the Children's Fitness Foundation

To find out more about Children’s Fitness Foundation click here.

To find out about Nikki’s private training studio Method Motivation click here.

Photo Credits:

soccer team- cdc.gov

hula hoop girl- healthandwelfare.idaho.gov

soccer boy- cdc.gov

Finally the last step to building long-term fitness success, may sound like a dream come
true “SLEEP.”

This may sound funny, but finding the time to sleep is just as important as finding the time to
exercise. Research studies published in the “Annals of Internal Medicine” and the “Journal of
Clinical Endocrinology and Metabolism” support that the amount of sleep you get affects your
appetite and your body mass index or BMI. According to an article in the journal “Sleep” from
1910 to 2007 people are now sleeping an average of 7 hours per night verses the 9 hours per
night in 1910. According to “Sleep” the difference is showing up in American’s waistlines with two-
thirds of Americans overweight and half of them obese as of 2010.

The National Sleep Foundation reports that fewer than 7 hours of sleep each night is associated
with increased risk for obesity, diabetes, and numerous additional health problems. Most doctors
and trainers recommend 8-9 hours of sleep per night. Sleep is one of the most important things
for muscle growth and tissue repair. When you get at least 8 hours of sleep your body produces
the hormone leptin, which regulates your appetite and makes you feel satisfied after a meal.
Enough sleep also regulates the hormone ghrelin, which increases your appetite. So skipping on
your zzz’s will leave you feeling less satisfied and hungrier for high carbohydrate junk food. When
you’re tired your body is more likely to want a quick boost of energy from sweet or starchy foods.
Lack of sleep will also increase your cortisol (stress hormone) levels and may result in an over
production of insulin, leading to the storing of unwanted body fat, an interference in carbohydrate
metabolism, reduced muscle size, impaired memory, sluggish immune system, and increased
belly fat to name a few.

So here’s what can you do to ensure hitting the sac:

Don’t exercise too close to bed. Instead exercise at least 3 hours prior to bedtime.
Don’t drink caffeine close to bedtime.
Find things to do that help you wind down like taking a bath or reading a book.
Plan your day to get you to bed early enough to get 8-9 hours of sleep.
Don’t take naps in the day if you have trouble sleeping at night.
Don’t eat sugary food. Eat clean and balanced.

Tips for your kids:

Remember that the amount of sleep that your child needs varies depending on the individual and certain factors, including the age of the child. Here are some general guidelines:

1-4 Weeks Old: 15 – 16 hours per day

1-4 Months Old: 14 – 15 hours per day

4-12 Months Old: 14 – 15 hours per day

1-3 Years Old: 12 – 14 hours per day

3-6 Years Old: 10 – 12 hours per day

7-12 Years Old: 10 – 11 hours per day

12-18 Years Old: 8 – 9 hours per day

http://www.webmd.com/parenting/guide/sleep-children

Remember ladies to get those zzz’s, eat clean and balanced, exercise, and do it all “On Purpose”
and you will be on your way to being SUPER MOM! Take care and see you soon , Nikki

Nikki Steven, Founder of Method Motivation, Founder of Mealology, Founder and Program Developer of the Children's Fitness Foundation

References:

http://www.webmd.com/parenting/guide/sleep-children

www.livestrong.com/article/119644-importance-sleep-weight-loss

Hello Everyone, here is my second step to building long term fitness success, my personal favorite, “EXERCISE” (click here for step one)

With the holidays around the corner and trying to keep your kids away from the candy and cookie jar. There isn’t a better time then now to encourage your kids to get moving! As you all know I am the Founder and Program Developer of the Children’s Fitness Foundation, a non-profit organization that is committed to winning the fight against childhood obesity one child at a time. Through CFF we inspire children and their parents to create an environment of healthy and active choices. In 2009 CFF was very excited to launch our “Move with Us” program, through out the Clark County school district, in Nevada. With childhood obesity tripling over the last decade; and working with these kids hands on, we know that we need to engage our youth and our own kids, in active lifestyles. CFF has been an excellent resource to help parents and children accomplish this goal and teach many kids how to exercise.

Something to think about

• Did you know academic achievement has been linked to physical fitness levels?
American Heart Association

• Did you know 30 minutes of moderate to vigorous activity are recommended daily?
MyPyramid.gov

• Did you know diets rich in fruits and veggies reduce risk of heart disease, stroke and cancer, while stabilizing blood sugar levels?
Harvard School of Public Health

• Did you know that children, who watch less television daily, eat more fruits and veggies, consume less calorically dense snacks, and are more physically active?
American Journal of Clinical Nutrition

With Obesity among children and adolescents tripling over the last decade in the US, here is what has been going on:

 12% of students are classified obese nationally,

 29.2% of students consumed soda at least once per day nationally,

 86.2% of students do not eat vegetables 3+ times per day nationally,

 33% of students watch 3+ hours of television daily nationally,

 67% of students lack the 60 minutes of physical activity daily nationally,

2009 US Department of Health and Human Services

Key Guidelines for Children and Adolescents Exercise Programs:

*Children and adolescents should do 60 minutes or more of physical activity daily.

• Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
• Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Regular physical activity in children and adolescents promotes a healthy body weight and body composition.

http://www.health.gov/paguidelines/guidelines/chapter3.aspx

Come “Move with Us”

Since I started CFF it has always been my vision to have us set the new standard for fitness in schools and so far we have been fortunate enough to have our “Move with Us” program in 5 elementary schools, Boys and Girl’s Club and Opportunity Village. We are expanding rapidly every year and are hoping to take our program nationwide. In the process of developing our program we have come up with a way for people to visit our website and learn our program online. This is going to be such a great tool in teaching other educators at their schools about our philosophy and how to use our program. This brand new addition to our website will be available to start viewing on Monday 10. 11. 10. I am so excited that we are one step closer to making our dream a reality and that I also get to share our program with YOU!

Please visit us at www.childrensfitnessfoundation.org and click on the “Move with Us “button. On our website you will learn how to test your child’s fitness level, get a comprehensive workout plan with links to videos that show you how to do the exercises, knowledgeable fitness handouts and recipes for healthy snacks. All of this information is a part of our “Move with Us” fitness and nutrition program and my chance to show you how to teach your kids to exercise☺

Exercise is my favorite part of fitness, and instead of just talking to you about it, I want you to experience our program. Looking forward to hearing from you. It’s time to get moving!

If you haven’t taken the pledge to be a Fit Mom with Fit Kids, do so now and spread the word!  We haven’t reached our 10,000 mark yet but we are on our way!  Sign up on the right side of the page.  Also, SUBSCRIBE! We need your help to reverse the trend of obesity in America.  It starts with YOU Fit Mom!  We can do it!

Nikki Steven, Founder of Method Motivation, Founder of Mealology, Founder and Program Developer of the Children's Fitness Foundation

photo credit:

kid evolving-evanlowenstein.com

girl yoga-kidsbabydesign.com

kids jumping-drsharma.ca

group exercise-thefamilyfun.net

cookie jar kid-fotosa.ru

Encouraging your child to create great fitness habits simply starts with you. Children look to you for their cue, so I want to inspire you to be great so you can lead by example. To get you started, I am going to share with you what I believe are the 3 parts for creating long term health and fitness success; Supportive Nutrition, Exercise and Rest; and how to do it “On Purpose.” Getting fit on purpose will train you to maximize your health and fitness efforts and activate your potential. It will help you develop a strong mind body connection that is powerful. It‘s what makes your hard work stick. Having had the opportunity to work and even travel with clients on strict fitness regimes has allowed me to create a unique blend of fitness savvy results for my clients and now I am excited to share them with you.

Doing it On Purpose

Everything started to come together for me personally, when I slowed down and started doing things with purpose. For example, if my goal was to have rock hard abs for summer, I would do things to support my goal. I started by training my core, but first by purposing my mind to be focused. I would draw my belly button to my spine and crunch one vertebrae at a time. I would focus on all the muscles of my core that I wanted to be engaged, not on what I am cooking my kids for dinner. Get it? It’s simple. Just get your mind focused and that is doing things on purpose. In time I realized that you can do everything like this, not just exercise. I experienced that the results are incredible. Your life will be less stressful. You will end your day with peace, a sense of accomplishment and gratitude instead of raiding the pantry for a glass of wine or like I would do chocolate! Now get ready☺

Part 1, Meal Planning

Learning how to easily plan your families’ meals for the week and understanding what nutrients should go into each meal will set you and your families eating habits on a solid foundation for life. Today I am going to briefly discuss what nutrients are in each meal, inspire you to create healthy recipes that you can build as a fun weekly activity with your child, give you an easy to use meal log and help you build your own grocery list.

Getting Started

We are all very busy these days but taking time to plan your meals for the week encourages you to stay on track in spite of a hectic schedule. Research and my clients results support that eating often, every 2 to 3 hours, is the best way to keep your metabolism fired up and burning fat, keep a good attitude and have enough energy to keep up with your busy kids. My easy to use grocery list and meal planning log will make it easy for you to start identifying what nutrients should go into each meal and which ones are good for you. On my list you will find only the most nutritious and low sugar choices. My meal planning log will help you understand the right portions of food and how to combine your food. Each meal should have protein, fiber and good fat. Starchy complex carbs, like brown rice and beans are to only be eaten for breakfast and lunch. One of my secrets is to eat starchy carbs and fruits before lunch so you can be sure to burn off the sugar before the end of the day. Remember any sugar that your body doesn’t burn for energy that day will be stored as fat. Planning healthy meals is a combination of the right foods, food combinations, portions, and times to eat. It’s all laid out in order on your meal log along with the right foods on your grocery list. So get busy planning. The results are worth it.

Tips for Staying Motivated:

#1 Download my Meal Plan Log and grocery list. I made it simple to use all you have to do is take your grocery list to create your meal log. “List to Log”

#2 Build your grocery shopping list after you do your meal planning for the week, that way you only buy what’s on your list

#3 Do not shop when you are hungry

#4 Create a fun healthy recipe that you and your child can make and eat together

#5 Plan on Purpose and Be Consistent

If you like this article please click the share this button and share on facebook or twitter. You can follow us on twitter @fitmomsunited and join our facebook page.  If you haven’t already joined us in taking the pledge to be a part of the thousands of moms committed to the Fit Moms Fit Kids revolution to take back the health of our families, please Take The Pledge Today and get your 21 Day Fitness Program FREE (includes meal plan & 12 week workout plan)!

Healthy, Tasty Mid Morning Meal

Peanut Butter & Apple Pizza

Makes 6 pizzas

Ingredients:
1 Large organic green apple
6 Tbsp  all-natural peanut butter
Coconut flakes
Graham crackers – crushed
Dried cranberries

Preparation:
Wash and cut apple into 6 rounds
Spread 1 Tbsp of peanut butter on each slice of apple
Lightly sprinkle coconut flakes, crushed graham cracker, and a few dried cranberries on each apple, ENJOY!

Thank you all for reading. Please look throughout the month for more healthy fun recipes and tips to keep you motivated. I am looking forward to getting you to think outside the box and off the couch next month with my second step to building long term fitness success, my personal favorite, EXERCISE!

Nikki Steven, Founder of Method Motivation, Founder of Mealology, Founder and Program Developer of the Children's Fitness Foundation