WRITTEN BY
Rick Court, Total Body Fitness and Nutrition
What are the benefits of moms and dads working fitness into their lifestyle?
• Increase productivity
• Improve self-esteem
• Enhance sex drive
• Increase energy
• Reduce stress
• Fewer sick days
• Improve/increase metabolism
• Improve/increase bone density
• Improve body composition (more lean muscle/less fat)
• Lower blood pressure and blood cholesterol levels
• Lower risk of diabetes
• Chance to spend more time with family (exercise together)
• Set example for kids
Kids who are active will:
• Have stronger muscles and bones
• Have a leaner body
• Be less likely to become overweight
• Decrease the risk of developing type 2 diabetes
• Have a better outlook on life
Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges. Healthy, physically active kids also are more likely to be academically motivated, alert, and successful.
What better gift can one pass down than the desire to lead a healthy lifestyle and the enhanced quality of life that goes with it?
In addition to influencing your children, this can apply to friends, parents, co-workers and employees. The reasons are many but the end result is still the same. Your healthy way of life will inspire others around you to take better care of themselves.
What is the amount of exercise needed each week to maintain a healthy lifestyle?
The Total Body Fitness definition of “healthy”:
The ability to complete everyday tasks vigorously with energy to do more with a resting heart rate of 60 bpm or less.
Vigorous Lifestyle - 5 times/week hard core strength training and cardio training
Average Person (Adult), Healthy Lifestyle - 3 or 4 times/week, 1 hour/day min.
Children, Healthy Lifestyle - 1 hour/day min.
For kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or when playing tag.
Where do you spend your time? Just like keeping a food journal can be eye-opening, try tracking your time over the next few days. How much time do you spend on the computer, watching TV, etc.?
We have 168 hours in a week. Your priorities are where you choose to spend those hours. Make the most of them! It’s amazing how much time you can find when you minimize the things that aren’t important to make room for the things that are.
Total Body Fitness & Nutrition is owned and operated by Rick Court. Rick Court is accredited by: (i) International Sports Sciences Association, (ii) National Federation of Professional Trainers, (iii) Specialist in Performance Nutrition, (iv) A member of Toast Masters International and (iv) Over 30 years nutrition and exercise experience. You can contact Rick at 647-838-7778.
Holiday time is approaching, and we have some fabulous gift ideas and savings to make your preparations easier. Avoid the lines and parking headaches … browse online and shop from the comfort of your computer for everyone on your list.
Eko Bear Sponsored Listing Shop for top eco-friendly toys of 2011 and more all made with your children and the environment in mind! We offer free local pick-up (Kanata, ON) and low flat rate shipping within Canada. Save 10% with discount code KidsCan until Dec 31/11.
Petite Posh Sponsored Listing Spoiling even the smallest member of your family couldn’t get easier when shopping at petiteposh.com. Shop for personalized gifts, big kid toys and everyday essentials Great gifts, warms smiles and big hug! Use coupon code kids at check out for 15% off your entire order (over $30 & valid until Dec 15/11) and don’t forget, free shipping on orders over $99.
Applause! Toy Store Sponsored Listing Applause! Toy Store is a magical place filled with toys, games, puzzles and crafts for kids of all ages. Find award winning toys like the Spooner Boards pictured here, Perplexus and Green Toys. You’ll also find a full range of Play & Hape Wooden Toys, the latest baby gear, and lots fun-filled stocking stuffers! Coupon Code KIDSCANADA for 15% off until Dec 31, 2011
Exceptional Coffee Sponsored Listing: Jump start your Christmas morning this year with better tasting coffee! Planetary Design French Presses leave in the tasty aromatic essential oils unlike your average filtered coffee machine. Pick from a variety of sizes, styles and colours of Planetary Design at the Polka Dot Pond Shop! Offer: Save 15% on all products with code KACHGG15. Expiry: December 31st, 2011
Citrus Silver Sponsored Listing: Citrus Silver designs meaningful jewellery that is stamped with names, words or dates. All of our stamped pieces are sterling silver and made in Canada. Affordable, personal, and beautiful. Order online and we will ship within 1 week.
Name Your Tune Personalized CDs Sponsored Listing Celebrate the special little ones in your life this holiday season with a music collection that celebrates them! Name Your Tune Personalized CDs feature your child’s name throughout their favourite songs including Old MacDonald, If You’re Happy and You Know It and 5 Little Monkeys. Available in 2 Volumes. Coupon Code: KidsAround for $5 off your order of Name Your Tune CDs.
The Clay Room Sponsored Listing Paint a handmade gift while spending quality time with family or friends. Put children’s prints on a piece for a treasured keepsake. WALK-IN CUSTOMERS are welcome. Gift certificates available. Private parties for both adults and kids to celebrate any occasion. Over 300+ items to paint. 279 Danforth Avenue, Toronto.
“Adopt” an Animal from Toronto Zoo Sponsored Listing “Adopt” an animal from Toronto Zoo and give a unique gift. How about a bear for Baby or a penguin for Papa? “Adoption” packages begin at just $25. Our Holiday Special packages feature “Waddles” the plush penguin and a DVD that takes you behind-the-scenes where you’ll meet zoo keepers and amazing animals. Each purchase helps with conservation efforts at Toronto Zoo.
The Second City ’s Miracle on Mercer St. Sponsored Listing The Second City’s Miracle on Mercer St.. Adorable puppets and their funny human friends tell a delightful musical tale that The Toronto Star calls “the best holiday present of all”. Matinee performances until Jan 1. Ages 4+. Tickets $12.
Second City Winter Camps & Intensives Sponsored Listing: Comedy comes in many different packages! Campers learn how to define their own voice and point of view through the exploration of improvisation. Full day camps for grades 5-8, half day intensives for grades 9-12! December 27 -30 and January 2-6.
Dad. Vader. Baba. Tatay. Papa. Apu. Babbo. Tata. Abba. Babbas. Pai. Pop.
However you spell it and no matter how you say it, the words all mean the same: Father.
Now that it’s June and Mothers Day has come and gone, fathers can look forward to their special day.
The relationship between fathers and their daughters is both special and complicated. Although mothers feel softer and are often seen as the nurturers, there’s something special about snuggling with dad. Something about the strength in his arms, the broadness of his shoulders and the sound of his voice that makes a girl feel safe.
However, by the time she’s ten or eleven, a young girl is likely to create physical distance between her father and herself as she embarks on her journey towards becoming a young woman and feels less comfortable with sitting on his lap, having him stroke her hair and kiss her soft cheek. The pang of rejection is often difficult for a father as he struggles to maintain the same closeness that a young girl will often reserve for her mother. This is the complicated side of being father to a daughter.
However, don’t be fooled into straying too far. Try not to take this personally by realizing that this has nothing to do with you. This is your little girl’s first step towards defining personal boundaries – with men especially. You are the very first man in your daughter’s life and how you respond to her creating this space will send a strong message about having her needs heard and respected. Try to find other ways to remain close. Settle for being able to hold her hand briefly as you cross the street. Relish the moments when she’s tired and rests her head on your shoulders.
If you show her unconditional love and acceptance, if you listen to and respect her needs, she will expect that other men in her life will too. If you show her unconditional love, she will not allow herself to become engaged in relationships with men who love her only if she looks or acts a certain way. If you show her respect, she will expect other boys, and eventually men, to treat her as their equals. She will choose partners who listen to what is important to her, validate her and encourage her to assert herself.
When a young girl takes time for herself, maintains hygiene and cares about her grooming and is acknowledged for doing so by her father, in particular, this will be very meaningful. So, when you say something like “wow, you’ve cut your hair. I love the way it frames your beautiful face,” she will glow. When you say “you handled yourself so well in that situation. You asserted yourself without being bossy. You expressed your thoughts so clearly,” she will be thrilled that you have noticed. The way in which a young girl sees herself reflected in her father’s feedback can encourage or discourage her towards becoming a self confident woman.
As well, the way in which a girl’s father treats her mother – whether they are living together or apart – also creates a template for the way in which she will expect to be treated. If she sees her father care for, respect and speak highly of her mother, this will not only foster even greater love towards her father but will also provide a model for her future relationships.
Biology can help a man become a father, but it takes time, effort and careful intention to be a dad. A dad may have given you life or may have come into your life later on. The person who plays the role of dad may also be dad to your mom. He may even be mom’s brother. Being a dad is a huge responsibility but also an awesome privilege. This Father’s Day, take a few minutes to reflect on the role you want to play in your daughter’s life and the amazing opportunity you have to shape her future. And if your daughter’s grown into a woman, spend some extra time with her on this day too to celebrate the many years that you’ve shared together.
Sara Dimerman, C.Psych.Assoc., provides in office and over the phone counseling to individuals, couples and families. A parent herself, she is the author of two parenting books, ‘Am I A Normal Parent?’ and ‘Character Is the Key.’ Listen to advice by Sara and other experts by searching for “helpmesara” on iTunes. Find out more at www.helpmesara.com.
As a child I remember longing for the day when I would have enough money to buy my parents their birthday presents. The idea of something wrapped up in fancy paper with a bow seemed so appealing. Yet my parents insisted that they preferred our home-made cards and artwork and that it was not necessary to buy anything.
I didn’t believe them. Now I do!
The excitement on my kiddies’ faces as they presented their cards, coupons and artwork this morning (made on their own) for my own birthday felt truly priceless.
Citrus Silver
The Second City’s Miracle on Mercer St.
WRITTEN BY