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Movement Snack-get out and hang this weekend!

Video to help explain it

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Children and exercise-Blog post

The key to exercise at a younger age is making it fun and should be more about active play rather than exercising.  Children love to emulate their parents so this is why I have focused on your exercise this past month, it always starts with you!  So focus on getting them out and about and moving.  

 Exercise improves blood flow to the organs, especially the brain and help your body to make it’s own internal medicine to help heal it from inflammation.  When you exercise, your blood flows faster through the vessels which allows the vessels to secrete Nitric Oxide so that the vessels can dialate.  When this happens more blood can flow through the vessels and brings more nutrients to the body and organs and is the safest way for us to lower our cholesterol

 Monkey bars are a wonderful form of exercise as hanging and moving through motion while hanging is great for their shoulder mobility.  Honestly, I would recommend everyone spend some time hanging as you may notice less tension in the upper back and shoulders when you start to do so.  

As children get older you can start to allow them to do more bodyweight specific exercises like squats and pushups but hold off on the weight training until they are in puberty when they are producing enough testosterone to drive progress and allow for proper recovery.  Yes it’s ok for them to have fun and do a few bicep curls here and there, but it’s more important to allow their body to move through different modalities so that they don’t suffer from overuse injuries.

If your child is playing in a specific sport, make sure that you have them do other sports as well for fun; even if its in their own yard so that they are working their muscles differently.

Ideas for moving more as a family:  

Go for daily walks

Play hide and seek

Fun challenges-ninja warriors, floor is lava, 

 Actionable step is practice time moving = time sitting

Let us know how you and your children find ways to move at Form Fit Mom Community on Facebook. 

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www.raisinghealthyhumans.com 

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For your movement snack this week I would love for you to go for a walk. 

1. Walking should be done almost every single day to help with mental health
2. It's free, there is no judgement
3. Get outside in nature to help with health and well being

While on your walk I want you to focus on not "falling forward" and use the muscles on your backside to help you move to get those hamstrings and glutes working.

Tips for walking better-grab our FREE guide.

Head to Form Fit Mom Community to let us know how it felt while you went on your walk.  

Enjoy!  www.raisinghealthyhumans.com

Head to www.movingthroughmidlife. com to learn more

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Episode 3: The Importance of Exercise-Blog post

I am a big proponent of moving every single day and I do feel that movement is just as important as exercise.  

Exercise has gotten a bad wrap over the years

Starting a shift from weight loss to getting stronger which is a great thing as fitness has so many more benefits than weight loss but this go hard go home mentality, or leave it all on the gym floor is causing a lot of exhaustion, adrenal fatigue, and injuries.

Different programs compared to different diet camps. Keto, Paleo, Vegetarian along with Yoga, Stretch, Strengthen.

Take a step back and you will notice a trend with each of them; diets all have more vegetables, protein and fats and with the fitness industry moving your body through different ranges of motion, your speed, and resistance.

First and foremost do what you enjoy and then find ways to do the others in the snippets of the day.  So for those that like cardio, you might want to add some 5 min strength workouts for fun at a time in the day that works for you.  So not a second full workout, but just something quick.  I do have many 5 minute videos over on my YouTube page if you are interested.

 Actionable step this week is to change it up.  If you are new to fitness than email me at [email protected] and I will send you a 5 minute beginner workout.  If you are into cardio, than I want you to find a strengthening workout to do.  If you are into strengthening and don’t usually do any cardio, than I want you to 

Form Fit Mom Community and let me know what you chose to do today.

Let me know what questions you have for my kids over at [email protected], IG @courtney_formfit or @raising_healthyhumans or through FB at Form Fit or Form Fit Mom Community

You can always find us at www.raisinghealthyhumans.com

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As you practice stacking your habits this week, I would love for you practice breathing while brewing your morning coffee.

Breathing is so important for many aspects of our body not just mentally but physically as well.  If you aren't breathing effectively you can create anxiety, pelvic floor prolapse, incontinence, low back pain, diastasis recti, acid reflux, and other pains all from breathing.

So today I would love for you to practice more of a 360 breathing pattern, think ribs should move like a jellyfish.  To see a video you can head to our YouTube page or you can also find it over on Instagram @raising_healthyhumans

Also share with us over in our Facebook group-Form Fit Moms how you felt doing this.  Was it difficult?  Did you notice anything while practicing it?

Would love to hear your thoughts and always feel free to find us at 
www.raisinghealthyhumans.com

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Stack your habits-Blog post
One of the biggest barrier when it comes to health and wellness is that there isn't enough time to exercise and make healthy meals.  It's to difficult to make healthy breakfast and dinners with all the running around.

Habit Stacking from the book Atomic Habits by James Clear is about using a habit that you already do every day and anchor a new habit with it. 

Try some of the ideas rather than trying to do all of them. 
-Calf stretch while brushing teeth
-Abs in the kitchen
-Squats while brewing coffee
-Dance in the kitchen

Working moms can practice the Pomodoro Technique and work for 25 minutes and then take a 5 minute break to walk around and do some exercises and stretches at your desk. 

For your actionable step: practice doing the calf stretch in the morning and evening while brushing your teeth.

Make sure to head to Form Fit Mom to join our community of moms. 
Find us over on IG at @raising_healthyhumans or me directly @courtney_formfit
Follow us on FB at Form Fit Naples
or head to www.raisinghealthychildren.com

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It’s about mid-week and I wanted to check in to see how you are feeling in your body?  Did you let us know over in our FB group?  I really would love to hear how you are feeling so that we can not only lift each other up but also see that many of us have the same feelings and even though social media would love for us to think that we are the only one struggling; there are many of us who are feeling the same way and just hoping that what we are doing is making a difference.  

Now I mentioned that each week I was going to provide you with an actionable step that can be taken in regards to the topic at hand but it is also my goal to help moms move more, and with this being about how we are raising our children I would love to also see how we as families can move more.  So in addition to our weekly episodes that will drop Monday morning.  I will also be providing you with a mid-week check in to help you find a way to move more.  

So each morning the rest of this week, I want you to practice going down to the floor, sit down on the floor, and then stand up again.  This is known as the Sit to stand test and can be an indicator of longevity.  You will want to pay attention to how many times your hands and knees touch the floor to be able to do this.  The goal would to be to go down to the floor and stand up without using your hands or knees but if you aren’t there yet; begin practicing however you need to, to get down.  The reason it may be difficult for you, is you probably don’t spend a lot of time on the floor and your hip range of motion is more of a 90 degrees position due to chairs.  

Again let us know how you did or feel free to share a picture with us over in our FB group Form Fit Moms

IG Raising_HealthyHumans for the Sit to Stand video

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We all want what’s best for our children and many of us are willing to give up most everything for them; yet you might be doing both you and your children a disservice while doing so.  It’s time to realize that if you want to raise healthy humans, you have got to start with yourself.

 -not aesthetically but how you are feeling mentally and physically-all mirrors set aside

-how do you feel in your own body, in your soul  (good, important, content, what word are you conjuring up about yourself right now).  What words are you speaking aloud about yourself?  Or to others?  Are you providing nourishing words for growth and expansion?  (think about compliments)

-Negative words (than you need to take more time for yourself)

-How do you feel physically, when you move do you feel pain, are you achy, stiff, tired?  All of these can be seen and felt from others and these are making imprints on our children.  So be aware of how you are moving and again if the words that came to mind are more negative than that is something you need to work on.

Depending on the age of your children you may not see it now but they are watching and learning from us.  Some of the littlest things you are doing right now to encourage your children to live healthier lives may show up years from now but know that they are watching.  

I hope you enjoyed our first podcast.  I understand that you are here because you want to make a difference in your families life and I promise you I will providing you with some great tips over the coming episodes but I really wanted to stress the importance of how it truly all begins with you taking care of yourself.  And with that, I also want to provide you with an actionable and doable tip each week that relates to this podcast that you are able to practice throughout the week, so this week let’s focus on how we feel in our body, mentally and physically; because awareness is the first step to lead us to making positive changes.    And I would love for you to share with me some of the words that came to mind when you think about this.  

Head to our community to discuss at 

Form Fit Mom or over on 

Instagram at raising_healthyhumans.  

You can also find us by going to www.raisinghealthyhumans.com

Head to www.movingthroughmidlife. com to learn more

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Welcome to Raising Healthy Humans, I am your host Courtney, a personal trainer and health coach, and the Founder of Form Fit a community where I help busy moms move more.  As a busy and sometimes overwhelmed mom of three, myself,  I understand that it can be difficult to find ways to live and raise healthy families.  It is my goal to help provide you with the information you need to help Raise Healthy Humans.

 The main topics of today's episode:

• Why I do what I do
• Why I created this podcast
• What you can expect

If you have a question for me and my team, sent to [email protected] and I'll do my best to share helpful insights, thoughts, and advice.

Thank you for joining us today.  If you could do me a favor of hitting the subscribe button, leaving a review, and sharing this podcast with a friend or on social media tagging me when you do @courtney_formfit or @formfitnaples

We would love for you to join our Amazing mom's over at Form Fit Mom on Facebook

Head to www.movingthroughmidlife. com to learn more

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