Get the Kids Moving

Get the Kids Moving

 

We all have heard about the increasing rates of Childhood Obesity, we see it in the schools, community centres and on our neighbourhood streets. In January of 2016 the World Health Organization presented the findings surrounding world wide childhood obesity rates for it’s Commission on Ending Childhood Obesity ( http://www.who.int/end-childhood-obesity/news/launch-final-report/en/ ). Below are the 6 main findings, directly from the report.

The ECHO Report has 6 main recommendations for Governments

  1. Promote intake of healthy foods
  2. Promote physical activity
  3. Preconception and pregnancy care
  4. Early childhood diet and physical activity
  5. Health, nutrition and physical activity for school-age children
  6. Weight management

 

That is great information, but what can YOU do?

  1. Be a great role model for the children and youth in your life. They watch everything you do and want to be just like you, remember that. Lead the healthy lifestyle you know you should, eat right, exercise, guilty pleasures in moderation and get enough sleep.
  2. Do not push or tease or ridicule. This is especially detrimental to tweens and teens as their psyche is fragile during the tough preteen and teenage years. Draw them along for fun events and adventures. Introduce them to new things, let them decide if they would like to take on a new challenge. Shop and cook with them. Watch food shows, challenge shows are especially fun to watch and they will learn about food preparation without even knowing!!
  3. Plan fun outings that are doable for all fitness levels and sizes. There is nothing more devastating for an obese child or teen then not being able to participate due to size restraints or an inability to complete tasks.
  4. Get help, engage your doctor, enlist the help of a nutritionist or other health care professionals to help you and the child or youth in your life along the journey.

Simple Bodyweight Beginner Exercise Program

This program is a bodyweight program that will be a great start for any child or youth new to exercise, regardless of their weight. Incorporating weights/machines to early can cause injury or Delayed Onset Muscle Soreness(DOMS) that will deter their interest in continuing the program. The other great aspect about this program is that it can be done at home or in the backyard or at a park, somewhere where the child is comfortable. The gym setting is overwhelming for adults at time and can be a deal breaker for overweight youth, try to avoid them until some comfort level is developed with exercise.

Push-ups (modify if necessary) – 10

Walking Lunges – 10 per leg

Plank – 15 seconds week one, add 15 seconds every week

Squats – 20

V-Sit – 15 seconds week one, add 15 seconds every week

Jumping Jacks – 30

Superman – 15 seconds week one, add 15 seconds every week

REST 1 minute (is the goal may need longer in the beginning)

Repeat 3 – 5 times

Simple Nutrition Changes

Introducing a strict and limiting diet from the beginning can be a complete disaster for most children and youth. It helps to get ‘buy-in’ on the changes as you make them. Here are a few ideas as starting points.

  1. Remove all empty calorie sugary drinks, from their diet and the house. WATER is your best option. Let them choose fruit to infuse it with, get them a fancy bottle.
  2. Remove or greatly reduce processed foods. If it comes in a box or a bag it is likely filled with preservatives and fake stuff. Explain to the child or youth that if they can not read or pronounce the ingredient they may not what to eat it.
  3. Limit (greatly) starchy carbohydrates, breads, cereals, sweets.
  4. Allow for 5 – 6 smaller meals to keep their sugar levels even throughout the day.
  5. Every meal is built around PROTIEN and VEGETABLES, no exceptions.

Sample Meal Plan

Breakfast
2 eggs (any style)
Turkey bacon or sausage
Tomato (or other raw vegetable)

Mid Morning Meal
Sliced Turkey
Bell peppers (sliced)

Lunch
Salad (however they like it)
Dressing
Chicken Breast
Apple, Banana or other whole fruit

Mid Afternoon Meal
Sliced Ham
Hard Cheese

Dinner
Fish or Beef
Quinoa or other complete grain
Broccoli (or other cooked vegetable)

Evening Meal
Greek yogurt with berries (10 – 12)

Remember, small steps will ensure a strong foundation to the new lifestyle you are helping the child or youth in your life develop. Include them in the decisions and choices, if they are invested in the changes then the journey will be easier for everyone. Your Pursuit Training coaches are always here to help you.

 

Your Pursuit Training Team

Sign up to receive our monthly newsletter:

[contact-form-7 id=”726″ title=”Mailing list”]

Don’t Stop Here

More To Explore

Surviving the Holidays

Strategies to Surviving the Holidays At this time of the year, the number one question we get asked as fitness professionals is “How do I

Small Changes to a Healthier You

Small Changes That Can Get You on the Path to a Healthier You   How do you get started on a path toward a healthier,

Privacy Policy

BEFORE USING OUR WEBSITE, PLEASE READ THIS PRIVACY POLICY CAREFULLY.
This Privacy Policy is applicable to Pursuit Training (“Company”) and sets out our policy on the gathering and use of information on this website (“Site”). The Company is committed to providing a safe website for visitors of all ages and has implemented this Privacy Policy to demonstrate our firm commitment to your privacy. The Company complies with Canadian Federal and Provincial privacy laws and regulations including the Personal Information and Electronic Documents Act.

There may be links from our Site to other web sites; note that this Privacy Policy applies only to our Site and not to web sites of other companies or organizations to which our Site may be linked. You must check on any linked sites for the privacy policy that applies to that site and/or make any necessary inquiries in respect of that privacy policy with the operator of the linked site. These links to third party websites are provided as a convenience and are for informational purposes only. The Company does not endorse, and is not responsible for, these linked websites.

Although you are not required to register to access our Site, you may be asked to provide us with personal information when you visit certain sections of our Site. Your use of our Site signifies your acknowledgement and consent to our Privacy Policy. If you do not agree to this Privacy Policy, please do not continue to use our Site. Your continued use of the Site signifies your acceptance of these terms and any changes in effect at the time of use.

COLLECTION OF PERSONAL INFORMATION

Personal Information is information about you that identifies you as an individual, for example, your name, address, e-mail address, or telephone number.

We collect information that you voluntarily provide to us through responses to surveys, search functions, questionnaires, feedback, Client forms and the like. On our site, we offer health assessment tools that ask you to provide self-assessment information. We may also ask you to provide additional information such as your e-mail address if you want to obtain additional services, information, participate in a contest or to resolve complaints or concerns.

HOW DOES COMPANY USE INFORMATION GATHERED ABOUT ONLINE VISITORS?

Before forwarding us any personal information, please be advised that any information gathered on our Site may be used in the aggregate for research and development relating to our Site and/or for future site development and, if you ask us to, to send you promotional materials. In particular, we may use information gathered about you for the following purposes: to monitor interest in our range of products and to assist us to tailor the content of our Site to your needs by collecting information about your preferences through tracking of patterns page views on our Site; to create a profile relating to you in order to show you the content that might be of interest to you and to display the content according to your preferences; and, in circumstances where you have indicated that you wish to receive additional information, to send you information about us and promotional material about our products together with details of any offers we may have available from time to time.

PROMOTIONAL AND INFORMATIONAL OFFERS

With the permission of an online visitor, information submitted at the time of registration or submission may be used for marketing and promotional purposes by the Company provided notice of this fact is made available online. If a visitor objects to such use for any reason, he/she may prevent that use, either by e-mail request or by modifying the registration information provided. The Company uses reasonable efforts to maintain visitors’ information in a secure environment. If you have submitted personal information and want to change it or opt-out, please contact us as described below.

DISCLOSURE OF INFORMATION

The Company will not disclose personal information that you provide on its Site to any third parties other than to a Company agent except: i) in accordance with the terms of this Privacy Policy, or ii) to comply with legal requirements such as a law, regulation, warrant, subpoena or court order, and/or iii) if you are reporting an adverse event/side effect, in which case the Company may be required to disclose such information to bodies such as, but not limited to, Canadian and/or international regulatory authorities. Please note that any of these disclosures may involve the storage or processing of personal information outside of Canada and may therefore be subject to different privacy laws than those applicable in Canada, including laws that require the disclosure of personal information to governmental authorities under circumstances that are different than those that apply in Canada.

COOKIES

The Company, in common with many web site operators, may use standard technology called “cookies” on its Site. Cookies are small data files that are downloaded onto your computer when you visit a particular web site. You can disable cookies by turning them off in your browser; however, some areas of the Sites may not function properly if you do so.

PROTECTION OF CHILDREN ONLINE

The Company considers the protection of children’s privacy, especially online, to be of the utmost importance. We do not knowingly collect or solicit personal information from children nor do we allow them to become registered users of, or to request information through, our Site or help-seeking information lines.

PROTECTION OF INFORMATION:

Our Commitment to Security

We have put in place physical, electronic, and managerial procedures to safeguard and help prevent unauthorized access, maintain data security, and correctly use the information we collect online. The Company applies security safeguards appropriate to the sensitivity of the information, such as retaining information in secure facilities and making personal information accessible only to authorized employees on a need-to-know basis.

Storage of Information:

Personal information you share with us is stored on our database servers at Company data centers (in whatever country they may be located), or hosted by third parties who have entered into agreements with us that require them to observe our Privacy Policy.

POLICY CHANGE:

If we alter our Privacy Policy, any changes will be posted on this page of our Site so that you are always informed of the information we collect about you, how we use it and the circumstances under which we may disclose it.

ACCEPTANCE OF OUR PRIVACY POLICY:

By using this Site, you signify your acceptance of our Privacy Policy, and you adhere to the terms and conditions posted on the Site. By submitting your information, you agree that it will be governed by our Privacy Policy.