Category: Fitness

5 Tips To Increase Physical Activity

Lets Get Moving!

 

Dear Moms:   

Getting your kids to become more active might be the nightmare that haunts your dreams at night.  Take a deep breath though, as you’re not the only Mom out there with this worry! Sometimes allowing them to go on their electronic devices is the only way to get some peace and quiet.  Especially if they had been bugging you constantly for the last two hours about being able to check their Minecraft (Is that still a thing?).  The key to increasing the activity level in your children is not to take the devices away but to become the master magician of making them disappear on their own. And no, we are not suggesting you hide them all together, we suggest creating active options that are more appealing than staring at a screen.  

Try out these quick tips on how NOT to become the Grinch who stole all the electronic devices.

TIP 1: Be an Active Role Model

Being an active role model is probably the most important thing you can do. If your child sees you constantly sitting around working on the computer, or planting yourself in front of the TV, then it is most likely that they will develop those same non-physical patterns in life.

If your child sees you becoming involved in sports and activities that you are interested in, it will encourage them to join their own.

Imitation is the truest form of flattery, and your mini me wants to be just like you! If you encourage yourself to lead a healthy active life, then that will rub off on your kids.

TIP 2: Get The Family Involved

Another great way to achieve ‘role model status’ is to plan active family events. Plan to go for a hike on the weekend, or make it a weekly routine to go for a bike ride around the block.  It is amazing to see how today there are literally zero kids playing outside. The invasion of technology and busy schedules prevents kids from just being kids. Encourage a planned schedule of spending a few minutes outside with your kids, eventually these activities spent together will be something your children look forward too.

TIP 3:  Implement Try Something New Tuesdays!

This can apply to physical wellness or diet. At the beginning you can be the one to pick something new for the whole family to try.  PSA: Pinterest will be your lifesaver at this point. Search out fun activities that bring the family together for one night a week. Or search out a recipe to incorporate your child’s favourite fruit into a healthier dessert.  At the end of the night, you and your family can decide whether it was something you would try again, or an activity/recipe you would prefer to leave in the dust.

TIP 4: Get Pedometers’ For Everyone

Grab a pedometer for everyone in your family from your local dollar store or Walmart. Pedometers are budget friendly devices that can encourage healthy activity within the family. Everyone will become intrigued by how many steps they can take in a day. Establish rewards for those who can hit 10,000. Tally the numbers to see who walked the farthest in one week. WARNING: this may also develop some healthy competition – which in the end will encourage more activity.

Tip 5: Turn The Music Up

Get the kids moving while they help you around the house, whether you are cleaning the dishes, folding laundry or cleaning up the toy room. Put on a song that everyone knows and can sing along too. Listen, dance and sing while you tidy up the house. You’ll be surprised by how much decluttering you can do with five minutes and a few extra hands.

Well, That’s The Juice!

Until Next Time,

Little Beetle

Two Ways to Love Yourself a Little Bit More in 2017!

2017 is upon us! You are excited? I know I am. A New Year brings forth brand spanking new opportunities, and memories. This year, my ultimate goal is to love myself just a little bit more. In the past years, I will shamefully admit that I will put others before myself. Which is ultimately not a bad thing to do, as most of us are mothers and we have to put our little ones before ourselves. I’m sure that there are a few mothers out there that struggle with trying to find a balance between being a mom and taking care of themselves. Here are two tips on how to love yourself a little bit more in 2017 as a mom.

 

Eat healthier. As a busy mom it can be extremely hard for us to incorporate healthy eating in our day-to day lives. We do it for our little ones but how do we do it for ourselves? It’s easy! If you’re not a big veggie eater why don’t you become a veggie drinker? Sounds crazy right? If you have a juicer at home this can be easy, if not, there are juicers available on the market for affordable prices. Grab a few veggies from your local grocery store and juice it! One glass of let’s say for example: celery juice, gives you all the nutrients you need to attack your busy day. This is just a simple way to taking care of yourself. By juicing on a weekly basis your mind, body, and soul will thank-you.

 

Tap yourself on the back more often. You don’t give yourself enough credit. There it is I’ve said it. You don’t give yourself enough credit. As we dive in 2017, I want you as a mom to give yourself more credit for all the hard work you do for your little ones and family. Stand in front of a mirror, pat yourself on the back and say “I am a darn good mother.” Trust me, when you give yourself more credit you will definitely take some of the pressure off being a mom.

 

 

About Our Blogger:

My name is Kiana & I am a Doula in Toronto. My love for wellness started roughly 3 years ago after I was diagnosed with hirsutism. I wanted to reclaim my life after I’ve lost it to a great deal of sweets & a completely bad diet. Just like you, I live an extremely busy life. Therefore, my goal on Little Beetle is to help the mama’s that have lost themselves in the wonderful busy mist of parenting. I will let you in on all my tips and tricks on how to maintain a healthy body and mind.

How to Keep Kids Healthy, Happy and Active in 2017!

January 13, 2017

It was a very cold Friday, January 6, 2017 in Toronto but I made it out for my first ParticipACTION event and tried curling for the first time. I had the pleasure of interviewing Katherine Janson, the Director of Communications and Public Affairs with www. Participaction.com and she shared some valuable insights on staying active and helping kids to do the same. “Participaction promotes the idea that a more active life is a better life. With national programs and the latest info all in one place, they help people of all ages make sitting less and moving more a priority. In celebration of Canada’s 150th birthday, they’ve got the ultimate Play List to get you moving – 150 activities that define our land and people – from sledge hockey to lacrosse to snow shoveling and more. So get out there, try as many as you can, track your activities online and earn chances to win great prizes!”

Did you know that 2/3 or parents think their kids are active when only 9% of kids between the ages of 5-17 are active enough to meet the guidelines?

The website provides physical activity guidelines for all ages. As an example for optimal health benefits, it states that children and youth (aged 5-17 years) should achieve high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day.

A healthy 24 hours includes:

Sweat – Moderate to Vigorous Physical Activity

An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities and muscle and bone strengthening activities should each be incorporated at least 3 days per week;

Step – Light Physical Activity

Several hours of a variety of structured and unstructured light physical activities;

Sleep

Uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years, with consistent bed and wake-up times;

Sit – Sedentary Behaviour

No more than 2 hours per day of recreational screen time; limited sitting for extended periods.

Preserving sufficient sleep, trading indoor time for outdoor time, and replacing sedentary behaviours and light physical activity with additional moderate to vigorous physical activity can provide greater health benefits.

Practical ideas:

  • Walk or cycle to/from school
  • Limit screen time
  • Encourage outdoor play/free play
  • Allow kids to let loose and they will naturally move more
  • Plan vacations that allow for walks, hikes, exploration, and water activities.

“Even if you are on a low budget, think activity (not necessarily activities)” suggests Katherine. It can be something as simple as snow shoveling or building a snow man. It could also just be kicking a ball, building a fort or dancing in the living room. It’s important for parents to set a good example, get involved with their kids and just have fun together. As a family we’ll have pillow fights, play hide and seek or tag with the kids or let them come up with other ideas of activities that we can do together indoors or outdoors.

As a fitness coach, recruiter and mom of three life can get busy, but if I schedule time to work out and set a positive example for my kids, I find they’ll often join in on the fun, even if it’s yoga in our basement (see photo). Check out the 150 Playlist activities of the participaction website or message me if you are interested in the coaching I do or active play dates that I host.

Monica Gibbs

www.monicagibbs.com

monicagibbs@rogers.com

416-509-0410

How-To Avoid Boredom On These Chilly Nights

Dear Moms,

Colder weather is approaching and you may have noticed your kids are getting a little stir crazy from staying in the house a little more than usual. With Halloween out of the way and Winter Holidays around the corner, it may be time to start brainstorming some fun indoor activities that don’t involve video games or the television.
Have no fear, as we have 4 great ideas to share with you in order to keep the littles pre-occupied.

1. Start A New Winter Sport

Winter sports can be lots of fun for kids. There is ice-skating, skiing, snowboarding, snowshoeing and much more! The cooler temperatures make for the perfect time to try one or all out with your child.
The best part about these winter sports is that they can all be done as a family! Make it a plan to head to the local ice arena for the public skate, or plan a trip to the local ski hill, the possibilities are endless.

2. Bring The Outdoors In

Not everyone loves snow- kids included, and not everyone can afford to take a winter vacation. So why not try to bring the sunny summer season that we know and love, inside for a night. Here is all you have to do. Plan an indoor beach day! Wear your favourite summery outfit, and break out the flip-flops. Find the fruitiest frozen drink recipe from Pinterest and a delicious family dinner recipe that includes ham and pineapple or your favourite summer meal.
After enjoying a delicious Hawaiian feast, challenge the family to a limbo contest. Winner of the contest gets to choose their favourite vacation movie to watch for that night.

3. Get Artsy

Staying active during the cold winter months is not the only thing to be done to beat the cold winter blues. Your kids will love the opportunity to help make their surrounding environment (your house) look its best. Head to the craft store and buy some canvases and paint that match your current décor. Allow the kids to have at it and paint the canvases however they would like. You’ll be surprised by the beautiful rustic masterpieces your little’s can create.

Or you can get a head start on your christmas decorations and do some DIY crafts!

4. Host a Campout (Indoors)

Continuing with the idea of bringing the outdoors in, why not have an indoor campout? Pitch the tent in the living room ( or build a fort), and create a pretend fire. Toast some s’mores in the oven and share your favourite summer memories. You could even go so far as to create your own starry night with this Pinterest DIY.

Well, That’s The Juice!

Until Next Time,

Little Beetle


little beetle mascotLittle Beetle is a small but mighty bug that has all the knowledge on keeping your kids healthy and active! By pulling together a community of healthy active professionals – who are also tough Moms and Dads, we hope to become your one-stop-shop for all the juice on leading a healthy and active lifestyle with your kids.

Join Our Facebook Community

5 Tips To Get Your Child’s Blood Flowing

Dear Moms:

Getting your kids to become more active might be the nightmare that haunts your dreams at night. Take a deep breath, as you’re not the only Mom out there with this worry! Sometimes allowing them to go on their electronic devices is the only way to get some peace and quiet. Especially if they had been bugging you constantly for the last two hours about being able to check their Pokémon. The key to increasing the activity level in your children is not to take the devices away but to become the master magician of making them disappear on their own. And no, we are not suggesting you hide them all together, we suggest creating active options that are more appealing than staring at a screen.

Try out these quick tips on how NOT to become the Grinch who stole all the electronic devices.

TIP 1: Be an Active Role Model

Being an active role model is probably the most important thing you can do. If your child sees you constantly sitting around working on the computer, or planting yourself in front of the TV, then it is most likely that they will develop those same non-physical patterns in life.
If your child sees you becoming involved in sports and activities that you are interested in, it will encourage them to join their own.
Imitation is the truest form of flattery, and your mini me wants to be just like you! If you encourage yourself to lead a healthy active life, then that will rub off on your kids.

TIP 2: Get The Family Involved

Another great way to achieve ‘role model status’ is to plan active family events. Plan to go for a hike on the weekend, or make it a weekly routine to go for a bike ride around the block. It is amazing to see how today there are literally zero kids playing outside. The invasion of technology and busy schedules prevents kids from just being kids. Encourage a planned schedule of spending a few minutes outside with your kids, eventually, these activities spent together will be something your children will look forward too.

TIP 3: Implement Try Something New Tuesdays!

This can apply to physical wellness or diet. At the beginning, you can be the one to pick something new for the whole family to try. PSA: Pinterest will be your lifesaver at this point. Search out fun activities that bring the family together for one night a week. Or search out a recipe to incorporate your child’s favourite fruit into a healthier dessert. At the end of the night, you and your family can decide whether it was something you would try again or an activity/recipe you would prefer to leave in the dust.

TIP 4: Get Pedometers’ For Everyone

Grab a pedometer for everyone in your family from your local dollar store or Walmart. Pedometers are budget friendly devices that can encourage healthy activity within the family. Everyone will become intrigued by how many steps they can take in a day. Establish rewards for those who can hit 10,000 steps. Tally the numbers to see who walked the farthest in one week. WARNING: this may also develop some healthy competition – which in the end will encourage more activity.

Tip 5: Turn The Music Up

Get the kids moving while they help you around the house, whether you are cleaning the dishes, folding laundry or cleaning up the toy room. Put on a song that everyone knows and can sing along too. Listen, dance and sing while you tidy up the house. You’ll be surprised by how much decluttering you can do with five minutes and a few extra hands.

Well, That’s The Juice!

Until Next Time,

Little Beetle


little beetle mascotLittle Beetle is a small but mighty bug that has all the knowledge on keeping your kids healthy and active! By pulling together a community of healthy active professionals – who are also tough Moms and Dads, we hope to become your one-stop-shop for all the juice on leading a healthy and active lifestyle with your kids.

Join Our Facebook Community

5 Yoga Poses To Get Your Little One Ahead Of The Game

Are you looking for fun and effective ways to increase your children’s concentration, balance and connection with you?

Here are 5 yoga poses to get you started!

Kids love yoga. There is nothing like empowering children with yoga poses that will challenge them and help them feel a sense of pride and belonging. I really enjoy seeing the looks on my yoga students’ faces when they rock a pose!

Why yoga?

Yoga helps increase strength, flexibility and can help children regulate their behaviour. So let’s get started right now! Find a nice space on a carpet or get out your yoga mats. Turn off the TV and let’s go!

Butterfly Pose and Blow Away The Dandelion.

Sit up straight and bring the soles of your feet together. Pretend you are a butterfly over a meadow. Oh! You see some white dandelions! Slowly take a deep breath in and then slowly breath out making all the white seeds fly through the air. Try this 5 times.

Tree Pose5 yoga poses to get your little one ahead of the game

You are in the forest with beautiful trees all around you. Stand up nice and tall. Lift one leg and bend at the knee. Rest your foot on your other leg to create a triangle shape. Challenge yourselves to bring your arms above your head and open up your beautiful branches. Now switch feet.

Frog Pose

Under the tree you see a cute little frog. Open your legs wide and crouch down like a frog. Stay here for about 5 seconds and then have fun jumping around.

Boat Pose

Yoga is better together! Sit with your child in this fun pose! Follow the frogs as they swim away in the water. Face each other. Hold hands and place the soles of your feet together and bring them up to form a sail. You can even sing Row, Row, Row your boat.

Candle Pose5 yoga poses to get your little one ahead of the game

Oh! It is now nighttime in the forest. You need a candle to see where you are going. Roll back and lie down. Bring your legs and back up to the sky. Use your hands to support your back. Try to keep your legs straight and together. Stay here 5-10 seconds. When you are done, slowly roll your legs down and take a short rest together.


Let me know which pose was your little one’s favourite!

 

Click here for 4 Ways To Get Your Kids Moving

 


Shoshanna- Little Beetle

Shoshana Chaim helps stressed parents and families overwhelmed with physical and mental illness and overactive children embrace a more holistic planti-ful lifestyle in order to create more balance, calm and health in their family life. Visit her website at www.planttrainers.com !

Email her at info@planttrainers.com to book your yoga classes, nutrition consultation or party today!


5 Reasons Why We Love ‘Trials’ For Recreational Activities

Dear Moms:

We’ve all been there when little Johnny had a tough time deciding what sport/activity he wanted to take up his time during the school year. Whether it was karate with Daniel or hockey with Cameron, the indecisiveness was inevitable. Encourage children to decide for themselves by inquiring about trial classes and lessons for each activity. Now, we’re not saying all will have them, but we can only assume that those who want your business will give your child the opportunity to test the waters.  

Here are 5 reasons why we love ‘trials’ for recreational activities:

Easy On The Wallet

Most trials will be free, as it is an opportunity for business’ to showcase their services.

Allows You To Checkout the Environment

Do they let parents watch? What are the teachers like? How much of a commitment will this actually be? – All your questions will be answered. Think of the trial class or lesson as not only a trial run for your child but also a trial run for you. Because don’t forget whose going to be the one driving them to the countless numbers of practices, lessons, and games.

Allows Your Child To Checkout The Competition

Maybe your child will find the skill level to be too hard? Or maybe the kids that are currently at the activity are not the usual crowd they hang out with. These trial runs are perfect for scoping out who your child will be spending their time with!

Helps To Determine Introvert/Extrovert Status

Extracurricular activities come in all shapes and sizes, and some just might not be the perfect fit for your child’s personality.  In a general sense, introverts do better when the activity is more one-on-one or in smaller groups. They often will feel drained after spending time with a large group and will need some solo time to recuperate. Where, on the other hand, an extrovert may find a smaller group and solo activity to be boring and not their cup of tea.

Gives The Opportunity For A New Experience!

Trials are all about the first impressions, and it should be easy to tell whether your child is enjoying the experience or not.

Well, That’s The Juice!

Until Next Time,

Little Beetle


little beetle mascotLittle Beetle is a small but mighty bug that has all the knowledge on keeping your kids healthy and active! By pulling together a community of healthy active professionals – who are also tough Moms and Dads, we hope to become your one-stop-shop for all the juice on leading a healthy and active lifestyle with your kids.

Join Our Facebook Community

 

10 Fun Fall Family Activities for Better Health

Keeping kids over the age of five active for at least 60 minutes a day (and at least 180 minutes throughout the day from age one to four years¹) in addition to reducing the time spent being sedentary to less than 2 hours a day will have the intent to help children:

  •     Maintain a healthy body weight
  •    Improve movement skills
  •    Increase fitness
  •    Build healthy hearts
  •    Have fun and feel happy
  •    Behave better
  •    Develop self-confidence and social skills
  •    Improve learning, attention and language skills
  •    Improve their health
  •    Do better in school
  •    Improve self-esteem and confidence
  •    Maintain a healthy body weight
  •    Grow stronger
  •    Have fun playing with friends

 

How can you help your child get the recommended one-plus hours of daily physical activity when you can’t even make it to the gym?

You have to rethink your idea of exercise. It doesn’t always have to be time with weights or in a fitness class. If you think of exercise as leading an active lifestyle, which can include your kids, you’ll be able to fit in more than you think.² A bonus to exercising with family is putting good quality time together. Here are some creative ideas to help you turn every day into an opportunity to get fit – and have fun – together.

  1. Climb a tree. This fun outdoor activity uses upper and lower body strength, balance, and problem-solving skills.
  1. Go for a nature walk adventure. Walk in your neighbourhood or along a local ravine or forest path. Collect interesting and colourful leaves, pinecones, apples, rocks, or any object. Then use it to make a craft or just mix them all together in a bucket to make a witches soup or a sorcerer’s potion. Last weekend we made a fall leaf wreath by gluing the leaves that we found onto a paper plate.
  1. Play monster tag. Whoever is ‘it’ turns others into zombies!
  1. Put on the music for a dance party. Kids love music and love to dance.
  1. Play follow the leader. This can be indoor or outdoor, at the park or in the backyard.
  1. Make a map and pretend you’re searching for treasure. Kids love to help draw maps with an X marks the spot. As you leap over crocodile swamps or run from hot lava erupting from a volcano you’re exercising, playing and using your imagination.
  1. Make a game out of regular errands or chores by making it a race or timing how fast it can be completed.
  1. Make an obstacle course. Time how fast each person can get through it. On a rainy day, you could use cushions, pillows, and blankets to make tunnels to crawl through and to jump over. Outside they could ride their bike, jump through a hopscotch station and throw a ball into a bucket.
  1. Kids love to help out in the garden – they can help rake the leaves and jump in the piles! Nothing like fresh air, exercise, and togetherness.  
  1. Go for a Halloween walk together around the block– see who can spot fun decorations in the neighbourhood.
References: 
1. https://www.participaction.com/en-ca/thought-leadership/benefits-and-guidelines/5-17
2. http://www.parents.com/fun/sports/exercise

Wendy Vandergugten- Little BeetleWendy Vandergugten is a physiotherapist and co-owner of Maple Health Care & Rehab, a large multidisciplinary clinic which has been providing high-quality care in Vaughan since 1989. She is a mother of two young kids and enjoys staying active with her family.
www.maplehealthcare.com

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