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Keeping fit is definitely part of the KEWL lifestyle. Check back soon for our Fitness Tips which will keep everyone chasing YOU! For now, here's one that was in the mag... |
Fit For Fat
Everybody seems to be throwing the word ‘fat’ around like crazy. So let’s break it down:
Fat is necessary for a healthy body. Did you know that? But too much of anything, and you’ll pretty much always have trouble! Air is great – too much oxygen will make you pass out. Water is life – too much water, and we drown. The same goes for fat – you need some, but probably not as much as we tend to eat - and keep on our bodies - in the fast food nation we live in!
Fat free, usually isn’t. Have you ever wondered about those candies that have the words ‘fat free’ printed on them? Sure, they may not have any fats used in making them, but our bodies are practically machines for converting excess sugar into fat! Now remember, I said excess. As with pretty much everything else, sugar is also necessary for our bodies – just don’t over do it. When we eat sugar (or simple starches like white bread or pasta or potatoes), our body produces a hormone called insulin that allows sugar to be taken up into our cells. It’s what powers our muscles and nerves and brain. But when there is more sugar than our nerves and muscles need, it starts turning it into fat. When we eat less sugar, our body begins to break down fat for the sugars stored in it. So, eat less fatty foods AND eat less sugary foods to help your body break down fat!
Everybody has a different body type. Look at J-Lo. Then look at Gwen Stefani. Then look at Jennifer Hudson. Then look at Miley Cyrus. Then look at America Ferrera. Then look at Blake Lively. Are you getting the picture? There are so many different body types out there, and they are all beautiful in their own way! There is no way any of these women could ‘work out enough’ or ‘lose/gain enough weight’ to look like any of the others. So stop wishing for a body type that isn’t yours, and start working with what you got! Just look around you at the world and all the happy couples of all shapes and sizes out there. Everybody is somebody else’s dream-date! Honest!
It’s not about how you look, it’s about what you can do. Getting control of your body can be one of the kewlest things ever! Whatever fitness level you start at, as you work on improving what ever it is you want to improve (flexibility, strength, speed, balance, endurance, etc.), you’ll be pleasantly surprised at the effects it has on the rest of your life! Challenging physical exercise releases a ‘feel good’ hormone that is the best ‘natural high’ out there. You won’t be as tired as you used to be. You’ll feel better about yourself, feel safer trying out more new things, and get the chance to succeed more often and at more things. Watching yourself improve and grow in one area of your life has a direct impact on ALL areas of your life. Some people seem to be ‘just naturally talented’ at some things, but if you look at those who really succeed, it’s only the ones who work extra hard at it who go out beyond just natural talent! And you can do it, too, with a little extra work!
And remember: Before making any big changes to your eating or exercise routines, it’s best to let your parents know what you’re up to, and maybe even have a check-up with your doctor and discuss it with her/him!
Taking Care of Yourself
Chances are, at this age, you can pretty much do any sport, and not complain about aches and pains afterwards, like most adults do. That's because you are more 'in movement' all day long than adults are. Sure, you sit in a desk in school for a good part of the day, but most kids switch rooms and desks every hour or so, and get things like recesses, where you are expected to go out and run around. Poor old adults have to sit still in one chair all day, trying their best not to fidget, and aren't really allowed to get sweaty on their break!
When you don't keep moving regularly everyday, it's harder once you try to start again. That's what they really mean by "Use it or lose it". When we get all couch-potato-ey, the danger is that when we do move, we get hurt. So even if you don't do sports, you might have a sports injury anyway! As a matter of fact, the less you train, the easier it is to get them! A tiny muscle has much less flexibility than a trained one, and can be waaaay more easily pulled.
Our tips? Keep moving! And don't ignore your pain! If you find that you have some discomfort, make sure to talk to a parent, coach, school nurse or doctor about it. They'll help you to do the things you need to avoid the pain (like exercise or stretching) or to heal the pain (like icing or sports-taping or physical therapy). A tight or torn muscle can lead to putting more stress on other muscles and hurting them in turn, until you do have some big old adult style sports injuries.
Take care of your body now, and you'll have it in great shape to use later on too!
Exercising in Summer
Of course, you never want to stop exercising in your life, ever! It's the only way to keep fit and healthy, and to still be able to eat all those fun foods that are part of the joy of life (as long as you don't eat them everyday, all the time!). But in the hot summer months, you may want to make some wise adjustments to your regular exercise routine. Here are a few ways to keep moving and healthy, without hurting yourself in the process.
1. Stay cool.
No, I didn't say kewl. Because this time I actually mean the temperature kind! (Anyway, you're always kewl :)) If your workout doesn't happen to take place in the water, like swimming or surfing, then you'll want to move your heavy exercise times to early morning or twilight, when things are cooler out. The early morning is the best, because there is plenty of light, and things are at their coolest for the entire day...but not everyone is an early riser, so...!
2. Stay hydrated.
That means, drink plenty of water all day long. Always have a water bottle handy, and don't forget to use it! Regular exercise will make you sweat and you need to replace that water in your body for it to function properly. Plus, the heat and sun help to dry you out more than at other times of the year.
3. Dress sensibly.
Always match the clothes to the activity as best you can. Running in jeans in summer may not be the most comfortable way to go, but if you're in an area with poison ivy or tics, you'll want to wear something breathable and with plenty of coverage for your legs. Playing tennis in flip-flops or barefoot is the surest way to end up with bloody toes (trust me on that one!). Of course, not everyone can afford to buy an outfit to go with every activity, but try to be sensible, and choose things that give you the protection you need, while also letting your body breathe in the heat!
4. Enjoy yourself!
This time of year, there are more opportunities to exercise in fun ways than at any other time of the year! Use that to try out new things, and maybe you'll find a new favorite that will carry you through the rest of the year as well. It's impossible to stick to an exercise routine if you don't like what you're doing! So keep looking until you find your fave! Have fun!
(photo:PhaedraWilkinson/morguefile.com)
Two Good Deeds in One!
Do you like to walk in nature? (The correct answer is "Yes"!) Even if you live in the city, there are usually some parks you can walk in, or lakes, rivers or oceans you can walk along the edge of. How about a nieghborhood tree you can stare at and hug?
Getting out and getting moving as we move towards spring is really important! Not only is it good for your body, but your mind will improve too! Movement gets you breathing, and breathing brings oxygen to the blood, the muscles get the blood moving around, and pretty soon you've got lot's of oxygen going to your brain, and Viola! You feel refreshed and smarter! And who doesn't feel like they've let the pressure out of a cola can once they've had a good trek outside after a day of being cooped up at school or at home?
So find your favorite place for a good long walk, and add this: a big trash bag and rubber gloves... and maybe one of those trash picker uppper things if you can find one! You guessed it! Now, you can clean up your favorite outdoor area, and make it an even better place to hang out in!
It's best to take a grown-up along on these kinds of expeditions, as they can decide what you should not attempt to touch, and what's fine to pick up and trash with rubber gloves on!
Gotta love nature!
Opposing Muscle Workouts
Did you just spend a whole bunch of time doing sit-ups, or calf-raises, or push ups, and now you’re wondering how come your body hurts so much?!? Exercising isn’t something that can be done once a week, or once a month, but should be a habit that you keep up with at least three or four times a week! Keeping moving will keep those “new movement” muscle aches down to a minimum… but there are other things you can do to keep your body more balanced as well! Exercise your opposing muscle groups!
Did you just spend most of an afternoon playing tennis on your friends Wii? And now you’re wondering why your arm, shoulder, and maybe even neck, back and waist hurt? You’ve got ‘repetitive motion strain’! Doing the same movement over and over again, without taking the time to stretch or to balance your body by working the opposite side! Getting the idea now?
Think of every part of your body as having a top and a bottom, or a back and a front if you like. Let’s take your lower leg for an example. The front is the shin, and you flex the muscles there by raising the top of your foot towards it. The back would be your calf, and you flex the muscles there by pointing your toe down in the opposite direction. Two sets of muscles, two opposite movements. So if you do a lot of calf-raises (like in ballet), you’ll want to try and work the front of the leg too, to even things out. You’ll also want to stretch the calf muscles, but did you know that by working the opposing muscle, your body automatically triggers a relaxation of the first muscle? It’s true! It’s like a safety mechanism in our bodies so we don’t tear an opposing muscle just because we’re working the other one! Back to the lower leg: when you flex your calf muscle (point your toe), the muscles on your shin have to stretch, or they’d break, so the body takes care of it with an automatic nerve impulse. Pretty kewl, huh?
So, if you’re feeling sore, don’t just stretch the muscles that are hurting, but also find a way to work the opposing muscles to balance things out! It may take a little brain work, and actually trying out the moves, but you’ll figure it out soon enough!
And just remember, for real injuries, there’s nothing that replaces a doctor and a physical therapist to put you on the right path back to health!
Replacement Foods
Just because you want to eat healthier, doesn’t mean you have to starve to death! And it doesn’t even mean you’ll never have something tasty to eat ever again either! Relax! And learn to substitute healthier, calorie lighter options for the ones you’re currently binging on! It will require some shopping, and that you prepare the foods yourself instead of just eating whenever and wherever you like! Hey! There’s something that made you read this article, and I’m betting it’s a sneaking feeling that you could be eating better than you are!
So here are some indulgence replacement tips to get you off the bad stuff and into better eating habits! So enjoy!
- Ice cream
Try some low-fat vanilla yogurt mixed with fat-free Cool Whip for some sweet and creamy fun!
- Cookies
Low calorie, high protein granola bars
- Pizza
A whole grain pita covered in spicy marinara sauce and low-fat mozzarella – just toast it in your toaster oven, and you’re back in the pizza business!
4. Chips
A large handful (not two) of salted mixed nuts should take care of those salt cravings – and you get some healthy fats and protein in the mix as well!
5. Pasta
Use whole wheat pasta, add fresh tomatoes, some spices, and some feta cheese! Makin’ me hungry!
6. Chocolate
If you gotta, then go with dark chocolate! It should be at least 60% cocoa, and then you’ve got some heart healthy food! It’s pretty intense, so approach the bar with caution!
Now see if there are any other ideas you can come up with at home to replace your ‘less than perfect’ food choices with ones that are healthy! One step on the way to a happier you!
