Master Your Body: #children

Showing posts with label #children. Show all posts

Sunday, August 23, 2015

A Mother's Love That Is So Strong

"A mother is a person who seeing there are only four pieces of pie for five people, promptly announces she never did care for pie." -Tenneva Jordan

This video is dedicated to an amazing woman/mother. It displays her fitness journey before & after she brought such a beautiful boy into this world. I also want to say congratulations to her for expecting once again, and especially for continuously pushing through in each workout even when you don't feel so good. YOU are truly the BEST!

Sunday, January 19, 2014

CAMERON'S HEAVEN DAY- Gracious Offerings

In Loving Memory of Cameron Averitt Bobbitt.
Keep Faith, Awake To Grace, And Always Have Hope.

Incorporate the LOVE and POSITIVENESS of MIRACLES into your thoughts and actions. Appreciate all the BEAUTIFUL AND TRUE MIRACLES that surround you. ALWAYS EXPECT A MIRACLE. MIRACLES have always existed and they are just waiting for you to discover them. Cameron was and still is an ANGEL...AN ANGEL OF MIRACLES, WHO IS ALWAYS WITH YOU- ALWAYS ready to give you PEACE, LOVE, and HOPE.

Cameron is in the CLOUDS, which mirror images of HEAVEN that INSPIRE YOUR SPIRIT. The clouds ECHO the many different parts of our makeup that can at any given MOMENT, cause YOU to experience a BEAUTIFUL GIFT-ONE THAT IS MEANT FOR YOU! LOVE is never lost. LOVE WILL FLOW back to soften and purify YOUR HEART. LOVE IS CAMERON AND SHE IS ALWAYS WITH YOU!

Sunday, December 23, 2012

The Hand

*This Letter Is Not Connected To The Story, "The Hand"*

I first want to take the time to say "Thank You" to ALL teachers. To me, teachers are emblems of heart, love, compassion, sincerity, dedication, etc. Teachers are people who inspire their students to be the best they can be. They are willing to go the extra mile inside and outside the classroom. Teachers find various ways to connect with their students so they can understand them better and help make learning easy and fun.

Teachers care about their craft and have passion for it. I believe they are one of the most important people in our society (now and before now), they have an enormous responsibility...preparing their students to discover and understand what they can do with their lives. They help children learn and grow, they protect children and will go to extreme measures to make sure these children are safe, they love children and want to see all of them succeed.

Teachers are absolutely WONDERFUL and I feel honored to know so many wonderful teachers in my life, and I am proud and grateful to have been raised by a wonderful mother who was a teacher for 38 years. So take the time to hug a teacher or to let them know that you appreciate them and all that they do...because I believe they are one of the most important and influential people on this planet.

I want to share a very inspirational story about the impact a teacher has on a little body. It has touched my heart and I hope you enjoy it as much as I have.

One day a school teacher asked her class of first graders to draw a picture of something they were thankful for. She thought of how little these children were and how they would draw wonderful pictures of their family, animals, the trees, etc. The teacher was taken aback when she received the picture Douglas handed in...a simple childishly drawn hand.

But whose hand? The class was captivated by the abstract image. "I think it must be the hand of God that brings us food," said one child. "A farmer," said another. Finally when the others were busy working, the teacher bent over Douglas's desk and asked whose hand it was. "It's your hand, Teacher," he mumbled. She was deeply touched and it almost brought tears to her eyes. She recalled that frequently at recess she had taken Douglas, a scrubby forlorn child by the hand. She did this with most of the children, but she had taken Douglas by the hand on a daily basis. And that small act of kindness, reassurance, and safety meant so much to Douglas. So perhaps this was a learning project for all the students, it was a chance, in whatever small way, to give and to be thankful to others. To help show each student that small and special moments are all around them and to show the teacher that she is on the right track....giving children hope and love.

Monday, October 22, 2012

A Lesson In Heart

Overcoming obstacles- "Obstacles cannot crush me; every obstacle yields to stern resolve."
-Leonardo da Vinci

I remember my first year in college as if it were yesterday...the unexpected was probably the hardest for me, but I was excited for the challenge. Here I was...very far away from home...not knowing anyone...playing basketball with strangers...having no time to breath but to play and learn the life of a college athlete. I can tell you it was quite an experience, one that I would never trade for anything. I learned a lot about myself in the four years of my college experience...discovering that I could overcome challenges/obstacles, as long as I didn't give up...believing that those challenges would turn out okay.

I remember in my sophomore year of college, my mom sent me, "A 3rd Serving of Chicken Soup for the Soul." She wrote a wonderful message in the flap of the book...saying to never give up on my dream, that all of us deal with tough situations, that it is what you do about those tough situations that matter, to be strong and to embrace both the good and the bad in order to learn and discover what truly lives inside you. I would like to share a short story from the book that helped me overcome and embrace...a story that I keep close to my heart.

A short story by Stan Frager

A lesson in "heart" is my little 10-year-old daughter, Sarah, who was born with a muscle missing in her foot and wears a brace all the time. She came home one beautiful spring day to tell me she had competed in "field day"-that's where they have lots of races and other competitive events.

Because of her leg support, my mind raced as I tried to think of words of encouragement for my Sarah, things I could say to her about not letting this get her down-things I have heard many famous coaches tell the players when they were faced with defeat-but before I could get a word out, she looked up and said, "Daddy, I won two of the races!"

I couldn't believe it! And then Sarah said, "I had an advantage."

Ahh. I knew it. I thought she must have been given a head start...some kind of physical advantage. But again, before I could say anything, she said, "Daddy, I didn't get a head start...my advantage was I had to try harder!"

That's heart! That's my Sarah.

Canfield, Jack. Hansen, M. Chicken Soup For The Soul. Pg.262.

Thursday, September 20, 2012

Children And Exercise- The Balance

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. Now that summer is here the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them).

The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through Pre-school
. Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
. Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips. . Grab your stroller and go for a brisk walk. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.

. For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
. Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
. Push your kid on a swing. And, after every push complete one squat.
. Use an infant carrier or bike trailer to enjoy a bike ride together.

Age: Grade School
. Try rollerblading or skating together.

. Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines - join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars - even just once (it's a great upper body workout and you'll be amazed that your kid does it with such ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.

. Play catch with a ball or get a small group together for a kickball or softball game.
. Make Saturdays family bike outing day.
. Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
. For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
. On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds the quickest.

Age: Teenagers
. Register for a fun run (or walk) event and spend time together training for the event.
. Purchase a family gym membership and workout together weekly.

. Play tennis or basketball together.

. Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
. Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
. Implement a daily family walk each day before or after dinner.
. Work together in the yard raking leaves, planting flowers, trimming trees.

So, with all the above recommendations, you no longer have the "I'm a parent - I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together. So don't let another day go by. Enjoy each and every day, get children involved, and still work out.

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.