Thursday, January 12, 2012

Raising an athlete

Being that my son is barely into preschool I don't know what is in store for us in the coming years but I have always spoke with Mr. M about how I want to be completely open minded about our son playing competitive sports. {Competitive as in 1 team gets a trophy because they are #1...Not where everyone gets one because "we're all winners"}
I played sports-yes, cheerleading is a sport-until I graduated and if I had gone to a sports college I would have participated. Anyways, Sports kept me in school, I knew if I wanted to play that day I had to be in school, at least part of the day!
My parents were always active: lifting, kayaking, hikes, running and diving. This gave me a good foundation to try everything under the sun.

Everything you do affects your child. Activities, food choices, game systems,
Respecting yourself
When children see you are accepting of you own body and how your treat it they will feel the same about theirs. Too many children grow up with unhealthy ideals of what perfect should be.
Positivity is key
Children don't "diet." I don't even think they should know the meaning of it. Healthy eating, better choices, or trying new things is a better approach to food.
Your kid wont be good at everything they try. They will trip, miss, pick daisies and wonder off. Keeping a level head about it and redirecting them will help them see whats important more than you screaming at them. Which lead us to:
Make things worth trying
If by chance your child does not want to go to practice find a way to make it appealing. Forcing them will cause a brick wall. They'll go but when given the option to go again wont see it as a fun occasion. They will resent you for pushing. Give them options but take a back seat. They will find where they fit and what they enjoy; they just need exposure, support, and for you to be there.

As we rebuild our home gym we have been considering a program like CrossFit Kids. I want Little M to have the best advantage while competing and CrossFit will give him this. He doesn't mind eating clean so that isnt a hurdle. "CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any participant at any level."  His high energy will now be focused and give him the skills that he uses in everyday play-"pull, push, run, throw, climb, lift and jump." -CF Kids

What will your approach be?

Thursday, January 5, 2012

Kale Chips!

Most people I've talked to have maybe heard of kale but have definitely never tried eating it. Kale is one of my favorite greens-I use it in soups, sauteed, and baked. Kale, like broccoli, contains anti-cancer properties. Its also high in calcium {for those non dairy folk}, vitamins C & K and beta carotene.

Today I made kale version of a potato chip. Most of the time I make them as a side but end up finishing them off before I'm even done cooking. One plus is my son LOVES them!
Here ya go!

Kale chips
  • 1/2 c. Apple cider vinegar
  • 1 bunch kale
  • Kosher salt
Preheat oven to 350°.  Spray pan with Pam
Roughly wash and chop kale {it tends to be quite dirty}.
Place vinegar in a bowl. Take a handful of the kale and mix it in the bowl till coated.
Squeeze excess vinegar back into bowl. {If you don't it may be soggy}.
Lay out kale on pan and sprinkle with kosher salt. 
Bake for 12-15 min. The edges should be browned and crispy. 

Nutritional info:
Cals 34
Carbs 7
Fiber 1
Protein 2

Sunday, January 1, 2012

Happy New Year!

I know there are quite a few of you about to start the trainer as their New Years resolution so here are a few tips that I have found to help me hit it hard everyday and fill my body with what it needs.
1. Make a plan: "If you fail to plan then you plan to fail." Know when you will be eating and what you will be eating. Schedule your workouts in a calendar or on a white board...Seeing them written down helps! Make grocery lists and a supplement guide. Each will help you prepare for the week ahead of you.
2. Take before photos and measurements: You look at yourself in the mirror everyday, You may not see a difference but the before and after photos and measurements is where you will watch your progress!
3. Prep your meals: Take time once a week to prep and plan all your meals. Slice up all your veggie, Make your muffins, protein bars and chili and divide it into individual containers or zip locks. This will Help you grab and go thru out the week.
4. Keep track of your workouts/food: Having a binder with all your daily workouts helps! I have a notebook I write down each work out in and then notate the amount of weight I use so I can then see when I improve. I also keep track of the food I eat online. I use but there are a number of food log sites. You can use this to either count calories or just to hold yourself and others accountable!