Weekly Tips for June 20, 2011

Posted on 20. Jun, 2011 by in Uncategorized

Summertime, Summertime, SUUUMMMMEEERRTTIIMMEE! How is it going for you? Are you getting your workouts in with the kiddos home? Going to the gym at the crack of dawn? Or making the kids workout with you at home?

Today the RockIt kids had their first “official” summer day.  It consisted of 30 minutes of some type of exercise, they picked handball, stationary bike and speed situps.  They thought it was a fun challenge. Where they get this competition, who knows? So we are going to continue this through the summer or until they get bored.  A friend said a big incentive went far, so thinking about MP3 if they do it all summer. How are you keeping your kids moving?

NICE:

Invigorate body and mind; exercise until your spirit soars.  Have a friend that is stuck and not soaring? Grab them and get them out to do something invigorating – TOGETHER. You both will be happy and glad you did it.

GREEN & HEALTHY:

This week Green and Healthy go together, green because of ways to protect yourself from the sun and healthy to protect yourself from overexposure and melanoma. 

Sunburn Through a Window? While you can’t get sunburn through a window, that doesn’t mean that glass protects you from the harmful effects of the sun. Glass does block UVB rays, but untreated windows do not shield you from dangerous UVA rays. UVA rays can penetrate a typical window — whether it’s in your home, office, or school. Because car windows are located so close to the body, they pose a particular risk.

How to protect yourself and those you care about: 

*Consider having your car’s side and rear windows tinted or laminated with a UV-filtering material such as UV film. (This is also a great idea if you have babies or toddlers and greatly reduces the risk of those “screens” from falling on them.)

*Roll up your car windows and sunroofs – open windows let in even more UVA rays as well as UVB rays.

*Drive wearing long sleeves or a UV shirt.

*Consider using UV film on home or workplace windows. It is readily available at building supply stores. In addition to blocking harmful rays, it also helps prevent curtain and upholstery fabrics from fading.

*Wear a broad-spectrum sunscreen that blocks both UVB and UVA rays year-round. A favorite and green product is: Kinesys.

*Wear sunglasses with 100% UVA and UVB protection when driving or outdoors. The lens and retina of the eyes are extremely sensitive to sun damage.  For more information, click here.

FOOD:

A great vegetarian Meatless Monday kid loved dinner is NACHO BREAD PIZZA.  It is a winner and will be asked for all summer. The best part is it is less than 30 minutes from prep to table.

EXERCISE:

How did you do on the push-up challenge a few weeks ago? Still trying to keep up? How about a LUNGE CHALLENGE with a little bit of core?

So, this is how it works:

1. The first segment of the challenge is lunges. EVERY DAY LUNGE for 2 MINUTES ..for 7 days. You time yourself to see how many of the daily move you can bust out, then keep your score. It can be stationary, walking, side, you name it.

2. The second part is easy. You drop and hit the plank position, til failure. I don’t care if you do it on forearms or arms fully extended. The key here is keep your core tight, back straight as an arrow and hold it UNTIL FAILURE! Note your time and track it.

3. This is for 7 (SEVEN) days…one week. You are going to get a little diversity with the lunges, but some stability at the same time with the planks not changing. After the 7 days are up, we are going to do a REPEAT performance of the entire thing. You should see some improvement in the second half of the challenge. Keep track and email your results at the end of the challenge.  There will be a raffle after July 10. See if you are the winner!

So it is pretty straight forward. If you have any questions AT ALL, feel free to ask away!

Start Date: June 21st

End Date: July 5th

Lots of information in this weeks tips.  Feedback would be FABULOUS.  Have a great week.

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