10 Ways To Keep Kids Active This Summer!

Summer time has arrived! This is that time of year where it’s a constant battle of moms vs. electronics. I definitely think there should be a time for kids to play video games but also know the need for movement and exercise. Did you know that kids need one hour of exercise per day? Children need 60 minutes of physical activity each day, including aerobic and muscle strengthening activities, according to the Centers for Disease Control and Prevention. The habits built now will carry them into adulthood.

 

Here are my top ideas for keeping kids active this summer…

 

  1. SWIM RACES: They can race siblings across the pool or use a timer so they can keep trying to beat their own time. Don’t have a pool? Run in the sprinklers

 

  1. FITNESS CIRCUIT: Set up a fitness circuit with items around the house. Ideas are endless for this one but here is an example. Set a timer for 1 minute each station and rotate through as many times as you decide.
    • Jump rope
    • Hop scotch – use chalk to draw
    • Sprints
    • Push – ups

 

  1. YOGA: My kids absolutely love Cosmic Kids on Youtube.

 

  1. BIKE RIDE: Go for a family bike ride and if you are in Arizona like we are, follow it up with jump in the pool afterwards.

 

  1. GYM: Join a gym and bring your kids: My local gym is Mountainside Fitness and they have kids exercise equipment in the childcare area. They also play dodge ball in the mornings and a few days a week they have a program called Fit Kids.

 

  1. DECK OF CARDS WORKOUT: You and your kids can do it together. Get a deck of cards and shuffle them up. Flip one card over at a time and use the number on the card to tell you how many reps. Ex. 9 of hearts = 9 jumping jacks
    • Hearts: Jumping Jacks
    • Diamonds: Push- ups
    • Spades: Squats
    • Clubs: Sit ups

 

  1. WATER PARK: Spend a few hours at a local water park. We have a water park down the street from our house so it makes it easy with season passes to go for a few hours. Kids get exercise by moving around the water park and climbing all those stairs.

 

  1. HIKE: Head to cooler weather and go for a hike to explore nature.

 

  1. PARKS: If weather permits head to the park to burn off some of that energy or find an indoor park to play at.

 

  1. INDOOR SKATING RINKS: Go spend a few hours roller-skating or ice-skating. They even have indoor skateboarding parks these days.

 

Get creative and involve your kids to make exercise fun! Show them how important exercise is by exercising yourself.

 

Need a workout program yourself? Join Muscle Fix, 8 workouts a month all via MBHbymisty App. Included on the app are areas to track your progress and videos of every exercise. This strength program is for all levels.

New Program: Workout of the Month club

I am pumped to announce that I will be starting a workout of month club starting April 29th. Each month will deliver a new workout right to your phone via my app. Every month consists of 2 workouts per week. Every workout will have videos of the exercises with written instructions attached. You have the choice to sign up for gym version or home version of the workouts. You also have the ability to track your before and after photos, weight, and measurements in the app to help track your progress. Also access to me with questions via app and access to a community of like-minded friends.

 All of this for only $20 per month!

 I am creating this program because when you reach the age of 30 years old you start to lose 6% muscle mass each decade if you are not actively strength training. I want you to keep building strength in your body and let the confidence shine on the outside.

First workout of the month is…. Carry yourself through life: 4 weeks Upper Body Strength Program

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I don’t know about you but when I think of upper body strength I think of…

  • Being able to carry your kids when needed
  • Pull yourself up if you fall
  • Lift furniture
  • Carry groceries
  • Have better posture
  • Lift your carry-on in to the overhead compartment of a plane

Not just these things right in this moment but for years to come. We have to think about the long game when it comes to fitness not just short game. Where do you see yourself at 75 years old? What are the things you want to be doing with your life?

No matter your age you can always start strength training. Find your challenge and build from there.

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This Upper Body strength program will deliver you more strength at the end of the four weeks. 2 upper body workouts per week lasting about 20-25 minutes each and giving you the option of the gym version or the home version (dumbbells and resistance band) Unsure of where your upper body strength is see where you fall on the Push-up Test.

Whether you nailed the push up test or not, there are always ways to improve and to get stronger. For myself I just want to better myself mentally and physically with no end goal in sight. I hope the same for you!

Are you ready to sign up for the workout of month of program? Sign up here!

 

If you have questions about this new program please email me at mbhbymisty@gmail.com

 

 

Taking yoga with a beginners mindset

I remember my first yoga class I ever took. Well my kind of yoga class I first took. I say kind of because it was actually a Modern Dance class at ASU but my professor added in some yoga elements. The class was 3 hours long, 3 days a week, so we definitely had time to spare. First semester’s teacher incorporated mostly the meditation side and Thai Massage. We definitely looked forward to the massages, as we were constantly sore. Second semester’s teacher did Sun Salutations in our warm ups. I had no clue what I was doing other than the ability to just fake it till you make it. Have you ever had to do that?

When you first start taking yoga it can feel uncomfortable. Maybe you just never go because you don’t want to feel confused but Yoga takes a lifetime to learn. There are so many aspects that just can’t be taught in every 60 minute class. As the old saying goes “you have to start somewhere.” It’s okay to be a beginner! It’s okay to be in a season of learning or even a lifetime of learning. Yoga teaches you patience that I know for sure.

Overall I have been taking yoga on and off for about 14 years. I learn something new all the time about my practice and that excites me.

It wasn’t until 2 years ago that I decided to go get my Yoga certification. It was the right time and I was ready to learn more. I gave up a lot of my weekends to get my 200 hours in but it was worth it. Yoga teacher training is not the path for everyone and that’s okay.

I developed this 4-week Beginners yoga series because I wanted to get the foundations out there. I want people to walk into a class with confidence not because they are perfect but because they are willing to learn.

Even if you have been practicing for a long time I can guarantee you still have so much to learn about the poses you already think you know. Having a great foundation allows you to take your practice further in the future. Without a great foundation you will end up having to take a detour back to basics when you get stuck. Also, over use injuries are a thing so it’s better to learn the proper tools before you advance your practice.

Are you interested in learning more about my 4-week series? See below…

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Join Misty Stachel for a 4 week yoga series to get you started in your yoga adventure or for those who would like a refresher. You will learn the fundamentals of the basic yoga poses seen in various yoga classes. In this series, each student will receive individual attention while learning each pose. In addition to the poses, you will be introduced to meditation techniques.  Each week will build upon another, so that you will feel comfortable stepping into any yoga class having the basic knowledge of poses.

Thursdays-4/4; 4/11; 4/18; 4/25 11A at Mountainside Fitness Arrowhead. 

$40 for the 4-week series.

Drop-ins are not available for this series. Pre-registration is necessary. No refunds.

Fitness Test

 

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When is the last time you tested your fitness? For some you might head back to the days of PE class at school. Testing where you are at is a good indication of if you have made progress or if there is work for you to do. This past week in my group fitness classes I have tested my classes with various exercises. Not only can they see what their current level is but they can use the numbers to push them in their next workouts. When an instructor says do 1 minute of push-ups it’s easy to just go through the motions instead pushing yourself a little further then you did before. Another reason fitness tests are helpful because it exposes where you are stronger and which muscles need some extra work.

Take the fitness test below for your own knowledge.

1. Jump rope for 1 minute: Count your jumps and see where you land on the chart below.

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2. Push-ups for 1 minute: Count your push- ups and where you fall on the chart below. There is one for women and a different chart for men.

 

Women:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0

Men:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 2 0 0 0

 

 

3. Test your core strength… Plank for time. How long can you plank for?

Copy of 1 minute Jump Rope test!

 

Take the test and see where you fall in each category. If you fall below average  in any of the areas you know that is an area that needs a little more focus. Take 4 weeks working to get stronger and then take the test again to see your progress.

 

Core strength for example is beneficial for many reasons…

  • It supports your whole system aka pelvic floor all the way up to your diaphragm
  • Helps posture
  • Improved balance
  • Alleviates back pain

 

Let’s work together to build a stronger you! If you are interested in joining my 4 week core program then click here to learn more.

3 days left to join!

Program starts on Feb 18th via my app!