How To Workout With Your Kids

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By Fit3 Head Coach Tina Van Horn

Fitness friends come in all shapes, sizes and ages. I met a new walking buddy, Lilly, recently at a local 5K and we had an interesting conversation. I learned that her favorite movie is the original The Wizard of Oz and how much she enjoys studying the Revolutionary War, how she plays golf and volleyball and loves the dance exercise class at the YMCA. Lilly, who happens to be a very mature 10-year-old, even has two pesky little sisters who were in a wagon being pulled by her mom behind us. By the time we crossed the finish line, I had told Lilly some entertaining secrets about my sister, her 2nd grade teacher, and she told me how her dad turns every question into a history lesson (insert the pre-adolescent eye roll). I helped her forget that she didn’t want to be walking in a 5K and she helped me forget that my feet hurt. It was a win for both of us!

If you have kids or grandkids, it can be difficult to squeeze in a workout. But if you include them, you have a built-in fitness friend! Just keep the moves simple and find ways to interject a little competitive fun. For example, challenge them to see who can do the most jumping jacks in 30 seconds. You can even break a sweat together with one of the Fit3 workouts.

Kids and teens should get 60 minutes or more of moderate to vigorous physical activity daily. I know it can be tough to tear them away from their electronic babysitters, but it can be done and you can still get in a good workout too.

Here are a few ideas to get the whole family moving:

  • Turn household chores into a game
  • Crank up the tunes for a dance party during commercials
  • Walk or run for a charity special to your family
  • Walk or run in a holiday 5K
  • Do community service or volunteer work together
  • Have a weekly sports night
  • Make up a playground workout
  • Use your kids as “weights” when you strength train
  • Run relay races in the backyard while picking up sticks
  • Compete to see who can rake the biggest pile of leaves

The possibilities are endless when it comes to helping your family stay active. Find out what works for your schedule and for your family’s lifestyle and you will end up having so much fun and making lifelong memories together!

 

Find Your Happiness With Reliv

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By Fit3 Head Coach Tina Van Horn

Since my primary language is sarcasm, most people wouldn’t describe me as cheerful or jovial, but my second language is optimism! Wouldn’t life be so much simpler if we could just focus on the things that make us happy and ignore everything else? Things that make me happy: new running shoes, goats, colorful food, my kids playing together, a soft blanket, hot coffee, pajama pants, birds singing, helping others be healthy. Don’t these things just sound like the epitome of happiness?

Reality check—life is messy and unfortunately flat tires mess up our workout plans and bills outnumber birthday cards in the mailbox. We live in a world full of chaotic days and sometimes the everyday stresses seem relentless. That’s why it is important to develop coping mechanisms that help you deflect the negative and focus on the positive!

Most of my personal strategies involve doing things that are good for my physical health. When you fuel your body with the nutrition and exercise it needs, your happiness levels are greatly affected. I have always been intrigued by the extra benefits of exercise and healthy eating—such as improved self-esteem, confidence, emotional stability and stress reduction. Truth is, when I started my fitness journey more than 20 years ago, my goals were only physical. I had no idea that my entire outlook on life would be transformed just because I started exercising!

It is through this journey that I have found myself and what makes me happy. I have been empowered by my overall wellness to walk away from negative influences that steal my joy. It didn’t happen overnight, but taking care of my body has nurtured my soul and given me the gift of perspective to focus on the things that make me happy.

The elements of Fit3—exercise, nutrition and Reliv products—are about total body wellness, not just the physical aspects. Even Reliv’s mission is, “To Nourish Our World in body, mind, and spirit.”

How will you nourish your body, mind and spirit to find your happiness today?

Eat Your Way To A Better Sleep!

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By Fit3 head Coach Tina Van Horn

Long workweeks are interfering with sleep for millions of Americans, according to an article from CNBC. The article showed that most people who work longer hours get less than six hours of sleep a night, far below the seven and a half to eight hours recommended by medical experts. We even dived deep into this issue in the latest Reliv Podcast. Workday stress plays a key role in robbing people of restful, restorative sleep. But a healthy diet and regular exercise could help defuse the effects of stress once your head hits the pillow. The following foods boost the neurotransmitter serotonin, which can actually promote sleep.

Whole grains, such as whole wheat, brown rice and oats. Try a bedtime snack high in complex carbohydrates to help ease your way to dreamland.

Milk with honey. Milk contains tryptophan, which converts to serotonin in the body and helps promote the deep stages of sleep. Turkey, egg whites and tuna also contain tryptophan.

B Vitamins, especially B6 and B12, help reduce stress that can lead to trouble sleeping. Whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses are all rich in B vitamins.

Magnesium can also help reduce the stress and nervousness that interfere with sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews and blackstrap.

Foods To Avoid Before Bed

While some foods can improve sleep, these foods near bedtime can make sleep difficult or even impossible.

Coffee and other caffeine-containing foods, such as chocolate, cocoa, soft drinks and some over-the-counter and prescription medications.

Spicy foods that may cause gastrointestinal reflux or heartburn.

Overly sweet or fatty foods that can also cause indigestion and/or bloating.

Alcohol. Although it can make you feel sleepy at first, alcohol disturbs sleep patterns later in the night.

Along with eating well, adding in routine exercise throughout your week is proven to greatly improve your chances of getting a good night’s sleep. Exercise works wonders to relieve stress and relax the mind. A common contributor to bad sleep is high-stress levels.

A nationally representative sample of more than 2,600 men and women, taken by the National Sleep Foundation, found that 150 minutes of moderate to vigorous activity a week provided a 65 percent improvement in sleep quality.

With Reliv, working out and eating well has never been easier. With delicious shakes to help you get protein and nutrients, and online workouts that you can do from the comfort of your own home, you’ll be sleeping better in no time! Learn more about healthy sleep habits in the Reliv Podcast. 

How To Drink More Water

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By Fit3 Head Coach Tina Van Horn

Wow! This summer has been a hot one for many of us. I’ve spent days at softball tournaments, doing work on my farm, and enjoying outdoor barbecues with friends. While a lot of the people around me celebrate the season with 12 oz. curls, I get some extra strength training by lugging around my giant water bottle and family-size sunscreen!

Even I’m surprised by how much fluid my body needs and how many times I have to refill my water bottle. The recommended daily water intake is half your body weight in ounces. That number can be intimidating, but your body will thank you!

If you’re still having trouble meeting your daily water intake, try adding yummy flavors to your water. For example, I always try to have Innergize!® on deck. Innergize! contains an advanced blend of vitamins, minerals and carbohydrates designed specifically to help prevent dehydration and restore your energy. The lemon and orange flavors are also perfect for the summer. Registered Dietitian Jennifer McDaniel suggests you even add fresh fruit or a small amount of juice to your water for more flavor. Infuse your water with lemons, cucumbers, strawberries, mint leaves, watermelon, etc. The possibilities are endless!

There are lots of ways to meet your daily water intake by making your brain think you’re not actually drinking water. Of course, the more WATER, the better, but if you are struggling to get half of your body weight in ounces every day, go ahead and flavor it up! Studies show that we definitely drink more when we add a little something to our H2O.

Go grab yourself a tall glass of something refreshing and take a listen to the July episode of The Reliv Podcast for some intriguing insights about the effects of dehydration.

4 Strength Training Tips Everyone Should Know

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By Fit3 Head Coach Tina Van Horn

For many people, turning 40 can be a dreaded milestone. For the health and fitness conscientious, however, turning 30 could be considered the new 40.

Why 30, you may ask? From the time you were born until around the time you turn 30, your muscles grow larger and stronger. But during your 30s, you naturally start to lose muscle mass and function. This is called sarcopenia or “muscle loss with aging.”

The good news? Muscle-strengthening activities help increase or maintain your muscle mass and power. Steadily increasing weight and repetitions will give you even more benefits, no matter your age.

That’s why, if you haven’t already, it’s time to get serious about adding strength training to your workouts. I know machines at the gym can be confusing, so don’t even look at the intimidating guys (and ladies) who hang out in the free weights area!

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