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How To Add A Touch Of Magic To Leisure Through Family Yoga Travel

June 13, 2017 by admin

Travelling is a wonderful time for laughter, bonding and festivities. An opportunity to learn new things, see different cultures and connect with different people. Whether it be on the beach, a new city, trekking on the mountains or star gazing in the wild, traveling is one of the best de-stressors when you need to take a time out. And what better way to spend it with your family.

No matter how far you are away from home, maintaining a healthy lifestyle is a must, and yoga is proof that exercise on-the-go is not difficult. Here are simple ways to do just that:

1. Bring your props with you

Yoga props don’t consume too much space in your luggage, just bring your mat with you! A big travel mat rolled on your bag would indeed serve as a reminder that it’s time to squeeze in some exercise hours on your vacation but it might just add up a wee amount of weighing.

One Lululemon yoga mat review from a renowned yogi indicated that lightweight travel mat fits perfectly in her travel bag and added only about 1 kg. Add that to the fantastic view of your beach or the mountainside and you have an instant inspiration as you execute your downward-facing dog pose. Take in a deep, deep breath of fresh breeze while you’re at it.

2. Know the local Yoga scene

As with any travel bit, exploring the local yoga studios are part of the vacation itself. Your hotel might just have their own yoga studio for you to enjoy. Perhaps, you will find a Yogi instructor giving free classes on the town’s plaza where you can meet other families practicing yoga themselves. Or maybe there’s a studio beside the famous restaurant you are dying to try. In any case, search for Yoga practice opportunities before you travel.

3. Make an itinerary and make yoga part of it

So, your youngest wants to go to the waterpark and your eldest wants to check out the museum; your hair is thinning out at the thought of having not enough time to go to all of these places but you want everyone to be happy, too. Well, the best plan is to make a plan. Find time before your travel to search for the noteworthy tourist’s spots, find the perfect schedule and you’re good to go. While you’re at it, keep an eye out for opportunities to practice yoga as well.

4. Equip Yourself with the Perfect YOGA APP for your needs

If you find yourself on vacation in the woods, make sure you pack light and bring your mobile phone with you in the case of emergencies and in the case of yoga. Your family does not need to skip your Yoga sessions just because you guys are in the middle of the forest or midway into a mountain. Relax and breathe the fresh air, hold your hands up high for your Sun Salutations and slowly, gently breathe out while going back down. For the next pose, pull out your phone and open your newly-downloaded Yoga App. Yoga Studio is one of the best apps you may download, it costs only 3.99 and is available on both Android and Apple OS. You can also get YogaGlo, tagged as one of the top Apple apps of 2016

5. Yoga Retreat

Have you ever considered going on a retreat? How about a yoga retreat for your next vacation? Morocco, Thailand, and Cambodia offer yoga retreats all year round. Some even offer a family yoga retreat which teaches you poses that can practice your little kid. Not only is this a good husband and wife quiet time, but it can also be one of the most memorable bonding experiences you will have with your children. Do not be intimidated by silent yoga retreats as this is a whole new level of experience altogether.

6. Meditate

Travelling, though enjoyable for everyone, can also be quite tiring. Take a few minutes out of your day to just practice your breathing. The best times are when you are waiting for your flight, aboard your plane and while traveling on land to your destination. It need not be a complicated practice as you can just sit there, block the surroundings and just breathe. You can turn it into a game for your kids, everyone will enjoy it.

7. Do not forget to cleanse

Yoga is a cleansing of the mind, spirit and the body. Make sure you get your daily, if not weekly, dose of it. And while you’re at it, take advantage of your time while on vacation; reset your body by getting that 8 hours of sleep. Pick your food thoroughly– an option you don’t usually have when you only have an hour for lunch at work. Do some light reading. Anything that would help you reach that state of relaxation where both your mind and body is at rest.
Be it on vacation or at the comfort of your own home, there’s plenty of yoga to go around. Share the experiences with your family and new friends, ask them to join and eventually, build a community of yogis eager to practice even when they’re away from home.

Why You Should Encourage Your Kids to Play Sports

March 24, 2017 by admin

With kids today spending so much time hunched over tablets, Gameboys and computers, it can be a constant battle to ensure that they are getting enough physical activity. One thing that many parents do is to enroll their children in organized sports. Whether your child ends up playing varsity football like Mack Prioleau or simply develops a lifelong appreciation for an active lifestyle, there are many benefits that come from encouraging your kids to participate in sports. Here are just a few.

Cardiovascular and Muscle Strength

An obvious benefit that comes with being involved in sports is the impact on the overall health of your kids. A generation ago, kids would have been outside running around for hours every day. Now, they spend very little time engaged in active play, which makes the time spent play sports even more important. No matter what sport they enjoy, they will spend time developing their cardiovascular health and muscle strength as a result of running, jumping, hitting or swimming.

Coordination and Flexibility

While studies have shown that computer games can contribute to the development of fine motor skills and eye-hand coordination, there is no substitute for sports as a way to bring these skills into the real world. In addition to developing fine motor skills, sports also encourage the development of gross motor skills that can only come from moving your body through space. And no matter what sport your child enjoys, flexibility and mobility will benefit as well.

Discipline and perseverance

As children gain skills in their chosen sport, there will come a time when they want to continue to improve their abilities but they find that it no longer comes as easily or naturally as the basic skills did. This means that children learn that in order to improve, they must be prepared to put in the effort to practice. They will also learn that this comes with sacrifice – in order to practice, there will be times when the child will have to make a choice between practicing and another activity. They also learn that even though not everything may come easily, there are small improvements that they can observe and build on every day, thus teaching the value of perseverance and patience. The sense of accomplishment that they can enjoy as they achieve their goals will reinforce the value of hard work.

Sportsmanship

Whether your child plays a team sport or an individual sport, they will need to internalize the norms of good sportsmanship, which include values of fair play, the importance of following rules, of working with others, and of being both gracious winners and losers. The ritual of players shaking hands and saying “good game” after a competitive match underscores everything that is good about sportsmanship and models positive values that your child can take into adulthood.

These are just some of the many ways that your child can benefit from involvement in sports!

10 Tips on How to Prevent Obesity in Your Child

January 24, 2017 by admin

Did you know that Trust for America’s Health estimates that by the year 2030, 44% of Americans will likely be obese? Also, the Center for Disease Control and Prevention expects that 42% of Americans will have Body Mass Index levels indicating they are overweight. Further, given that 42% to 63% of overweight high school kids are likely to be obese as adults, as a concerned parent, you would want to learn how to prevent obesity in your kids. Childhood is the perfect time to inculcate healthy eating and exercise habits so that they can avoid obesity and the common medical issues that accompany it into adulthood.

Causes of Obesity in Kids

To raise healthy kids and potentially fit adults, you must first understand the root causes of obesity. Accordingly, you can work out how to prevent the condition in your family. Results of a study established in the International Journal of Preventive Medicine reveal that kids are most likely to be overweight because of various issues that range from genetic propensity and unhealthy habits to environmental factors.

Genetic Factors: Your kids’ individual genetic makeup and the traits they inherit from their parents can affect their propensity to gain weight. They may also inherently have a slower metabolism that results in their body storing fat instead of expending it to get energy. How the body stores fat is yet another factor that genes control.
Unhealthy Eating Habits: While genes do play a significant role, your kids’ diet can also affect their weight. Too many sugary foods and beverages and other high-energy items can cause weight gain when kids are consuming more calories than they burn with physical activity.
Lack of Adequate Playtime: If your children are spending too much time in front of the television or with other devices like tablets and computers, they could start to gain weight. Eating unhealthy snacks in front of the television and the influence of advertisements that encourage the consumption of sugary foods can also add to the problem.
Environment at Home: The typical meals that you cook and serve at home are the first lessons you can give your child on how to prevent obesity. If you regularly exercise and watch what you eat, your child will also pick up the same habits.
Accessibility to Parks and Playgrounds: If your neighborhood or community does not have any parks where your kids can play, they may be forced to spend time indoors and consequently, gain weight.

Tip No. 1 – Protect Your Kids from Obesity Before Birth

Interestingly, you can start caring for your kids’ health even before they are born. Studies have shown that maintaining an optimum weight all through your adult years ensures that you have fitter children. You must also gain only the prescribed weight during your pregnancy and keep a careful watch on your diet and exercise regimens. The precautions you take will help you avoid gestational diabetes and prevent the possibility of diabetes in your kids when they become adults. Work with your doctor and request for a diet program that will help you keep your weight down. Also, ask about any other information on how to prevent obesity.

Additional Tips to Prevent Obesity

Here are some ideas on how to prevent obesity in your kids. Keep them in mind when planning their meals.

Watch Their Diet: Restrict the amount of sugary and high-energy foods that they consume and substitute them with low-fat dairy products, fruits, vegetables, nuts, and healthy fats and carbohydrates. Make sure they get adequate protein in their diet.
Watch the Portion Sizes: Serve appropriate portions, but don’t allow overeating.
Have Fixed Family Mealtimes: Get the whole family to be present at dinner. This time is great for bonding with the kids and encouraging healthy eating habits.
Keep Them Hydrated: Encourage them to drink lots of water and restrict a number of sugary beverages they consume.
Encourage the Right Kind of Snacking: Growing kids get hungry all the time so keep healthy snacks handy like fruit and salads with tasty dips like hummus.
Restrict the Time They Spend with Devices: Restrict the time they spend playing video games and watching television. When working out strategies on how to prevent obesity, include encouraging them to play outdoor games and stay active.
Help Them Stay Active: Take them to parks and playgrounds, so they play. You could also encourage them to take part in sports. This approach will need you to make the extra effort and drive them to and from practice, but your kids’ health will thank you for it.
Join Them: Nothing excites kids more than their parents joining them in games and some rough and tumble. Use this fun time to create closer bonds with your kids.

Tip No. 10 – Get Expert Help to Protect Your Kids from Obesity

The habits you teach your children on how to prevent obesity will help them remain fit and healthy all through their lives. They are likely to continue to follow the lessons even when they are eating in the school cafeteria or out with friends. If, despite your best efforts, you still think your kids are gaining more weight than they should, consult your pediatrician for directions on how to help them.

Under the supervision of your kids’ medical care practitioner, you could consult an expert dietitian for tips on how to prevent obesity in your children. And, create the perfect diet plan that is optimum for the whole family. Such fitness experts will take into consideration your kids’ likes, dislikes, and their lifestyles. They can also prescribe the right exercise regimens that will help your children attain their optimum weight levels and maintain them all through adulthood. The steps you take today will ensure the lifelong health of your children.

How to Help Your Child with Sports Injuries this Season

January 24, 2017 by admin

If your kids love to take an active part in sports, that’s awesome! Playing games encourages the development of discipline, team spirit, and sportsmanship. Above all and most important, it cuts back on the time kids spend with devices. However, playing sports carries the very real possibility of injuries. While acute sports injuries are commonplace, chronic injuries can affect the growing musculoskeletal structure of a child’s body.

In the year 2012 alone, more than 1.3 million kids reported to the emergency room with sports injuries ranging from ankle sprains, ligament tears, and head trauma, among others. As a parent, you must do the best you can to protect your kids from such injuries. And, since they are unavoidable, use the best treatments possible to help them recover quickly and get back in the game, one of them being PRP treatment for sports injuries.

Prevention is Better than Cure

Avoiding getting sports injuries is always preferable than treating them and going through the long and sometimes, difficult rehabilitation process. So, what you can do to help prepare your kids for playing sports?

Make sure your children have all the protective gear they needincluding knee guards, elbow pads, helmets, and shoes with proper grips, to name a few. Talk to the coach for information on the right kind of gear that can help prevent sports injuries.
While your kids might have a particular interest in a specific sport, having them play different games can help lower the risk of chronic injuries. Think baseball, soccer, lacrosse, football, and basketball.
Talk to the coach about having your kids practice a range of different movementsso that repetitive motions don’t stress a particular joint.
If your children are playing a single sport all through the season, make sure you get them physical therapy to prepare their bodies before the start of the season.
Before the academic year begins, kids go through the preseason physicals to assess their fitness levels. Depending on the sport they’ll play, request your pediatrician to take a close look at their muscles and joints. For instance, if your child has been preparing to pitch in a baseball game, have her shoulder muscles examined thoroughly. But, if she’s on the cheerleading squad, you’ll need to pay particular attention to her lower back and core muscles.
Talk to your kids about the importance of warming up their muscles before playing a game to prevent sports injuries. Warming up can include dynamic and static exercises such as touching the toes, jumping, stretching, and other moves that help loosen the muscles.
Insist that your kids get complete rest and adequate sleep so they can recover from the stress of the sport.
Consult with the pediatrician and coach andwork out a healthy, balanced diet plan that includes lots of nutritious foods including lean protein, fruits, and vegetables. Make sure your child eats regular meals and takes adequate fluids to remain hydrated.
Explain to your kids that they must carefully follow the instructions and guidelines that their coach outlines. Ensure that they understand the importance of safety when playing.

Watch Your Child Carefully

An important factor to keep in mind is that kids become so engrossed and focused on playing that they may overlook any sports injuries they get on the field. As a parent, you must keep a sharp lookout for any signs that indicate your child is hurt. These symptoms can include swelling of the joints, pain, and soreness even after resting well and consistent pain while playing or when at home. If you notice your child limping or indicating that the joints are “giving way,” get medical attention immediately.

Caring for Your Child

If you think your child is hurt, consult the primary care physician right away. In case your child needs specialized treatment, she will refer you to the best sports injuries doctor or orthopedist that can help you. Here are the typical treatment steps you might have to follow;

Avoid letting your children play until the injury has healed completely. This factor is especially important if they have limited movement in any joint. When you see them walking or using a shoulder normally, you’ll know that they are ready to go back to playing.
If they insist on continuing to exercise, check with the doctor for movements that will not stress the injury further. Get a trainer to supervise the workouts.
Make sure your kids gets the right nutrition that will help them heal faster.
Help your child do all the exercises that the therapist recommends. These movements will help restore the complete range of motion and functioning of the injured joint or ligament.
Your orthopedist might give your kids weight training exercises to do or any other workouts that can help build endurance but don’t aggravate the injured joint. Assist them in every way you can.
With your doctor’s recommendations, you can do your bit at home by applying hot and cold packs, compression wrapping, and keeping the injured joint immobile and elevated.

Dealing with Major Injuries

Given the young age of your kids and the fact that they’re still growing, most doctors will not recommend invasive measures to treat sports injuries that can alter their tissues and anatomy. Unless the damage is very severe, doctors prefer to avoid surgery that often involves long rehabilitation and the need to stay away from sports. Add to that is the possibility that the surgery could go wrong and cause permanent disability. As a last resort before surgery, your orthopedist might ask you to consider getting PRP treatment for sports injuries.

What is PRP Therapy?

PRP (Platelet Rich Plasma) therapy is a minimally invasive treatment that can help your kids recover from their injuries without the use of foreign implants and chemical injections like cortisone. The PRP serum is created from a small sample of the patient’s blood and has no additives save for epinephrine that is an anti-allergic medication. After creating the serum, doctors insert it into the affected area where it sets off a healing cascade. PRP contains a concentration of mesenchymal stem cells, growth factors, cytokines, and other healing agents that are a natural part of the body’s regenerative systems.

Patients typically report seeing a marked improvement in the pain and ease of movement within a few weeks of getting the treatment. Considering that many top athletes of the world like Tiger Woods, Rafael Nadal, Hines Ward, and others have used the therapy with amazing results, you can rest assured that it is safe for your kids also.

To help your kids with sports injuries, you might want to opt for natural treatments that are not only highly effective but also unlikely to cause any permanent changes that may affect their future growth and normal living. PRP therapy can shorten the recovery period significantly and have your kids back in the game in no time.

How busy moms can get the perfect workout plan

January 16, 2017 by admin

Have you ever heard older mothers say that they’ve put on a bit of weight since they had kids, but that’s just what happens? Have you watched friends who used to be in great shape turn into women who never go anywhere without their car and rely on men for every strength-based household task? Life doesn’t need to be like that. You may have gained a few pounds during pregnancy; you may have struggled to fit in exercise during those first exhausting months with each kid; but you can get back in shape, and there’s no reason why you shouldn’t be fit and healthy at 40 just as you were at 20. What you need to do is establish a workout plan that fits in with your life.

Structuring a workout

What do you actually need from a good basic workout? There are three things that you should be focusing on here: strength, stamina, and agility. To maintain good muscle tone, you should do strength-based exercise – anything from push-ups to lifting weights – for 30 minutes, three times a week. To build up your muscles, double the length of each session, and remember to work separately on each muscle group that you want to improve. For stamina, you should do exercise that raises your heart rate over 120bpm for 45 to 60 minutes, twice a week. For flexibility, you should stretch off your muscles before and after each workout, and at the start and end of each day. You can gradually scale up each part of this in order to keep your workout challenging, and you can also push yourself by switching to heavier weights or running uphill instead of on level ground.

What you need

Working out doesn’t have to involve a lot of equipment, but there are some things that are well worth investing in. A wristband that can monitor your pulse is useful for keeping an eye on both your progress and your health during every kind of workout. Good shoes, T-shirts, and shorts should be a part of any workout plan, and it’s worth investing in good gear generally, from compression shorts to sports bras, if you’re going to get the most out of what you do. A simple soccer ball, exercise ball, and skipping rope will give you all that you need for lots of independent exercise at a very low cost.

Working out at home

It’s quite possible to fit in all the elements of a healthy workout without leaving your home. Exercising when your children are present can be a great way to show them that it’s fun, and can get them to take an interest in healthy living. Simple, low-cost additions to your home, such as a pull-up bar fitted in a doorway, can help with your workout. While you might choose to purchase a treadmill, old-fashioned alternatives such as running on the spot, skipping, or dancing can be just as effective at building up your fitness.

Working out in the gym

Getting out to the gym can be difficult if you’re juggling kids and other responsibilities, but there are ways to do it. Find a gym that’s close to your kids’ school or kindergarten so that you can pop in for a short workout after dropping them off, helping you to feel refreshed in the morning. If you’re working, try to find a gym close by so that you can work out during your lunch hour – many people say that this makes them feel much more alert in the afternoon – and have mini meals in your morning and afternoon breaks, which will better supply you with energy over the course of the day.

Working out as you go

If scheduling workouts simply proves impossible, there are still things that you can do by building the elements of a workout into your day-to-day routine. Walk instead of driving whenever possible, and run if you can. Scrub floors, walls, and windows the traditional way, using muscle power rather than letting synthetic chemicals do the work for you. Do Pilates exercises while sitting at your desk. Work on your yard – something children love to help with – and discover how digging can toughen you up. There’s a reason why our grandparents’ generation was leaner than we are today, and it wasn’t all about diet.

Few things in life are perfect when you’re a busy mom, but your workout is something that you can still keep up, and you’ll really feel the benefit. Even if it seems exhausting to begin with, you’ll soon find that you’re more energetic and better able to do all the things that you want to do.