That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/School Lunch (Finally) Gets a Makeoverhttp://www.thatsfit.com/2011/02/02/school-lunch-finally-gets-a-make-over/http://www.thatsfit.com/2011/02/02/school-lunch-finally-gets-a-make-over/http://www.thatsfit.com/2011/02/02/school-lunch-finally-gets-a-make-over/#commentsFiled under: ,

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Many of us remember -- often not so fondly -- the school lunches of our youth. Yesterday, for the first time in 15 years, school lunches got a significant makeover. The USDA is bumping out the bland and calorie-laden in favor of more color and more nutrients.

The major changes include:
  • Age-appropriate calories and sodium. A first grader won't be eating a day's worth of sodium intended for a high school student.
  • Only low-fat and skim milk in cafeterias. Chocolate milk must be skim.
  • Fewer starchy vegetables. You'll see fewer potatoes and less corn, more salads.
  • Trans fats will be reduced to 0 grams per serving.
This is a shift in the right direction. A weekly sample menu shows more veggies, more baked food, less fried food and more whole grains. The changes coincide with the new USDA guidelines for adults.

All of this is part of Michelle Obama's "Let's Move" initiative, which included revamping the school lunch programs so that kids would have more energy throughout the day to learn -- not to mention cut down on the childhood obesity epidemic.

On NBC's "Today" Show, Matt Lauer took a look at what some of those changes could mean for actual lunches. "Eat This Not That!" author David Zinczenko told Lauer that pepperoni French bread pizza had 19 grams of fat, the equivalent of 10 Burger King chicken tenders.

A seemingly harmless grilled cheese? It had 350 calories and the fat content was the same as two Wendy's junior cheeseburgers. Instead Zinczenko said a bowl of chili cut the calories and fat, while providing far more fiber.

The changes will certainly mean fewer fried foods overall, but there was one swap Lauer was particularly excited about. A small serving of french fries has 310 calories and 19 grams of fat. Baked tater tots, however, come in at only 150 calories and 7 grams of fat. "Little cake-shaped pieces of heaven!" Lauer exclaimed. "Tater tots. Yes!"

Check out the "Today" show segment. Story continues after the video.

Visit msnbc.com for breaking news, world news, and news about the economy


Jamie Oliver has also railed against the school lunch program in his show "Food Revolution," which is now filming a second season in Los Angeles.

For more information, see the USDA School Lunch program page.

It's good to see changes coming, especially to our kids. Adults, is it time for you to revamp your lunch? Maybe a little less pizza and a little more salad?

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]]>nutritionschool lunchusdaLisa JohnsonWed, 02 Feb 2011 15:00:00 ESTSix Ways to Bring Out the Athlete in Every Kidhttp://www.thatsfit.com/2010/10/05/six-ways-to-bring-out-the-athlete-in-every-kid/http://www.thatsfit.com/2010/10/05/six-ways-to-bring-out-the-athlete-in-every-kid/http://www.thatsfit.com/2010/10/05/six-ways-to-bring-out-the-athlete-in-every-kid/#commentsFiled under: ,

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Everywhere you look, there's information about the importance of getting your kids to exercise. According to Michelle Obama's "Let's Move" campaign, as little as 60 active minutes throughout the day can have a huge impact on a child's obesity risk. Because sports can feel like play, not exercise, finding one your little one likes is a great starting point.

But what if your child just doesn't want to try one? We asked top-ranked sport psychologist Dr. Robert Weinberg of Miami University-Ohio (and the author of nine books in the field) for his must-have list of easy and effective ideas for how to get children on their feet -- and having fun.

1. Give them choices: Research is clear that if children participate in a physical activity or sport just because their parents want them to, then the result will usually be short-term involvement in exercise. This in mind, think about what's unique about your child. Does he tend to like working or playing in groups or alone? Does she need structure or a lot of autonomy? In addition, what kinds of athletes (or even celebrities) does he admire? Use these things (not your ideas of skills she should be learning) to put together a working list of ideas to go over with your child. The opportunity to give input, help with the process and even learn about the role models associated with each sport can turn getting off the couch into something to get excited about.

2. Involve their friends: Peer influence and acceptance is extremely important for adolescents. Talk to parents of your child's close friends to find out what their kids are up to. Or, if you're all in the same boat, come up with an activity the kids can all do together.

3. Play to their strengths: When narrowing your list of options, think about where your child's talents lie. If he doesn't have great hand-eye coordination, don't make something that requires it the first sport you try. Research has shown that if a child starts to feel success or competence in an activity, it increases the chances she will like it and continue.

4. Don't shun their love of video games: If you have a TV or video game lover on your hands, use it to your advantage. A number of studies have shown that kids burn a lot of calories playing Wii games -- generally equivalent to energetic, moderate-intensity walking.

5. It's (sometimes) okay to give them rewards: It's true that rewards can enhance motivation. But the key is to try to use the reward not just for time logged but also to reflect some level of competence or achievement. Healthy rewards should have meaning to the child, and be used mostly early on. Ideally, they're there to kick-start the discovery the natural "reward" of getting better and better at something.

6. Giving them a little push can help a lot: If you've tried all of the above and getting going still feels tough, it's all right to be a little pushy. Interviews with young athletes reveal that in some cases, their parents' pushing them was what they needed to get involved in a sport or some type of physical activity. They said they didn't realize it at the time, but in looking back, they were glad their parents urged them into the activity when they were younger.

Ready to burn some calories as a family? These fun outdoor games are guaranteed to bring out the kid in you.

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]]>activity for kidsfamily sportsfit-familykidsLets MoveparentingsportsWiiSara Reistad-LongTue, 05 Oct 2010 14:00:00 ESTFit Ideas for Father's Dayhttp://www.thatsfit.com/2010/06/17/fit-ideas-for-fathers-day/http://www.thatsfit.com/2010/06/17/fit-ideas-for-fathers-day/http://www.thatsfit.com/2010/06/17/fit-ideas-for-fathers-day/#commentsFiled under: ,

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Sure, a new tie or the latest gadget is a nice Father's Day gift, but how many dads really want these presents?

Instead, how about an opportunity to show off the fact that you can finally beat him to the finish line -- or that he's still got it.
If you're wondering what to get your husband, try proving that you're in great shape just like you were pre-kids (OK, even if you're not, you can blame your share of sleepless nights or soccer games that got in the way of gym time).

If you've been struggling with what to get your father for years, doing a quick race is a great way to bond -- and it might even spur training runs together throughout the year.

So, before dad's annual nap in the hammock on Sunday, try a little something different. There are a number of Father's Day 5K and 10K races taking place -- and what guy doesn't like a little friendly competition now and then?

Here is a list -- just for you and your dad!

June 19, 2010 (Saturday)

Country Financial Father's Day 5K
Glenview, Ill.

Run Daddy Run 5k New Jersey
Frenchtown, N.J.

June 20, 2010 (Sunday)

Father's Day 5k - Run for Families
Roseville, Calif.

Father's Day Conservatory 5K
San Francisco, Calif.

Father's Day Run 4 Trails
Fort Wayne, Ind.

16th Annual Father's Day Race and Fun Walk
North Easton, Mass.

36th Fairhaven Father's Day Road Race
Fairhaven, Mass.

Father's Day 10K, Relay & Walk for Dad
Revere, Mass.

Rockport Father's Day Race 5K/10K
Gloucester, Mass.

GBMC Father's Day 5K & 1 Mile Fun Walk
Hunt Valley, Md.

2nd Annual Portland Sea Dogs Father's Day 5K
Portland, Maine

4th Annual Celebration of Active Generations
5k & 1.5 Mile Walk or Run with Dads!
St Paul, Minn.

Margaritas Father's Day 5K
Dover, N.H.

Community Resource Father's Day 5K
Albany, N.Y.

NYRR's Annual Father's Day Race Against Prostate Cancer, 5-Mile
New York, N.Y. (Central Park)

Father's Day 5K/10K
Pittsburgh, Pa.

For complete details on these and other races in your area this weekend, visit www.CoolRunning.com.

While you're at it, why not encourage your whole family to join in? Even if they decide not to run with you, they might just offer to be a built-in cheering committee.

In other news, take a look at what this son did for his dad!

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]]>10K5K5K racesdadsfathersfathers dayraceroad racesDeborah DunhamThu, 17 Jun 2010 15:00:00 ESTBike Sharing Programs Speeding Up in U.S.http://www.thatsfit.com/2010/06/11/bike-sharing-programs-speeding-up-in-u-s/http://www.thatsfit.com/2010/06/11/bike-sharing-programs-speeding-up-in-u-s/http://www.thatsfit.com/2010/06/11/bike-sharing-programs-speeding-up-in-u-s/#commentsFiled under: ,

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The U.S. is peddling fast to catch up to something many European countries already know -- bike sharing is a healthy proposition for community members, the environment and a city's bottom line.

Following closely behind Washington, D.C. and Denver, America's third bike sharing service launched this week in Minneapolis with its Nice Ride Minnesota program. The service will include 700 bikes among 65 stations throughout downtown and the University of Minnesota area that residents can essentially "borrow" to ride short distances to work, school, shops, restaurants and other places where a car would normally be used.

The concept is relatively simple: Bikers pay an annual subscription fee of $60 (students get a reduced rate of $50), with 24-hour rates also available for $5 and 30-day rates at a cost of $30. In addition, trip fees for a bike's use over 30 minutes are charged at $1.50 and up. Riders can then check out a bike at any one of the available stations and return it at the same or different location.

Encouraging residents to use two wheels instead of four obviously offers increased exercise for locals. It also results in less congestion on roadways and reduced pollution. And, when done correctly, cities can make a healthy profit through advertising on the bikes, stations and helmets where available.

Is it any wonder Minneapolis was recently named America's most bike-friendly city by Bicycling magazine?

Started by the Twin Cities Bike Share Project as a nonprofit and funded by $1.75 million from the Federal Highway Administration and $1 million from the Blue Cross Blue Shield of Minnesota Center for Prevention (paid through a tobacco litigation settlement), Nice Ride plans to expand to 1,000 bikes and 75 stations during the upcoming weeks and will operate from April through November, closing for service during the state's harsh winters.

Other bike-friendly cities with similar programs in Europe include Paris (which has over 20,000 bikes and 1,400 stations), Turin, Milan, London, Copenhagen, Amsterdam, in addition to Valence, France and Valencia, Spain. Australia also operates a program in Melbourne as does Asia in Shanghai.

Read more about how you can peddle your way to better fitness this summer!

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]]>bikebike ridingbike sharingbike sharing programcity bikescommutingcyclingeuropean bike sharingminneapolisDeborah DunhamFri, 11 Jun 2010 11:00:00 ESTGirls on the Run: When the Season Endshttp://www.thatsfit.com/2010/06/09/girls-on-the-run-when-the-season-ends/http://www.thatsfit.com/2010/06/09/girls-on-the-run-when-the-season-ends/http://www.thatsfit.com/2010/06/09/girls-on-the-run-when-the-season-ends/#commentsFiled under: ,

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As a Girls on the Run coach, you have exactly 12 weeks to influence the girls that you work with. You want to help them develop self-esteem, become leaders and learn to believe in themselves. Though we have never had an athlete not finish her race -- a 5K on the city's Upper East Side -- we are more concerned about whether they will adopt healthy lifestyle changes over the course of their lives.

As a health and fitness editor, I know that the obesity crisis that their generation faces is unlike any health concern that we, as a country, have seen in the past. Was the 12 weeks we've spent with the girls enough to help those who may have been headed down an unhealthy path to discover the tools they needed to change? In some small ways, I am reassured that they have.

Each season as we prepare for the post-season award ceremony, we ask our girls to describe what they've learned during Girls on the Run. We compile their essays, drawings and other season summaries into binders to present them to Max, the retired neighborhood resident who sponsors our team. Because of Max, our girls -- who would usually pay $200 per person -- are only asked to contribute $20.

Many of the girls say the same things each year: They've learned to breathe correctly, pace themselves and talk positively to themselves; they've also learned that they can run farther than they ever thought possible.

Running those races, we hope, gives them a base for the challenges that they will face later on in life. Many of the girls I coached will be leaving elementary school for middle school in a few short weeks and, as I read headlines about the challenges they will face there, I grow concerned about their futures. I grew up in a suburb of Chicago and went to a small, private grade school. Later, I went to an all-girls Catholic high school. I didn't know the struggles that I'm sure they'll face.

Instead, I hope that they will look at their accomplishments during this race and understand that they if they set an attainable goal, determine the steps they need to take to make their goal a reality, act on those steps, understand the obstacles that they will face and work hard to achieve that goal, they will be successful -- regardless of what else pops into the scene.

I also hope that, in the future, if the girls reach a point where they no longer believe in themselves, they remember that there are other women who will continue to believe in and support them. Perhaps, one day, they will train to run a half marathon and think of Coach Melissa, who ran her first half marathon during this season. Or, maybe, they will run a marathon because I did.

If we're lucky, though, they'll make the daily choices that we modeled for them. We chose to rearrange our schedules and work late because we thought teaching them was important. We provided healthy snacks, ran alongside them, cheered for them and took an active interest in their lives -- from learning which subjects in school they excelled in to their parents' occupations to their siblings' names. We did this because, at some point in our pasts, someone had taken an interest in us, too.

Coaching elementary school children isn't easy -- they're high energy and often hard to contain. But, for the right people, it's a rewarding experience. Today was the first Wednesday I didn't have to pack a gym bag for practice since March; but in August, the Girls on the Run season will kick off again. And I'm sure there will be many women who are ready to lead teams across the country.

Do you have what it takes to use your athleticism to help others?

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]]>5kchildhood obesitygirls on the rungoal settingmarathonrunnerrunningAmber GreviskesWed, 09 Jun 2010 13:00:00 ESTGirls on the Run: Pre-Race Preparationhttp://www.thatsfit.com/2010/06/02/girls-on-the-run-pre-race-preparation/http://www.thatsfit.com/2010/06/02/girls-on-the-run-pre-race-preparation/http://www.thatsfit.com/2010/06/02/girls-on-the-run-pre-race-preparation/#commentsFiled under: , ,

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It doesn't matter how many times you've run a certain race or covered a certain distance. Racing, whether you're an amateur or a professional, is intimidating.

There are certain expectations. If you're just starting out, you want to finish. If you've done a certain number of races, you want to make sure that you finish with a time that makes you proud. The fear of disappointing someone or, more importantly, disappointing yourself, never fades.

This weekend, my team finishes its spring season. They will run their 5K race at Asphalt Green in New York City's Upper East Side neighborhood over the weekend. Watching them race is more overwhelming.

As a coach, you hope that they will run the race of their lives that day so they can leave proud and excited about their accomplishments. As an experienced runner, you know all the obstacles they will face -- the heat, the pressure of being around their family members and friends and the upset stomachs that come with first races.

We try to explain that as long as they do their best, they will be winners. We hope they believe us. They are too young to know that you can try your hardest and, sometimes, it doesn't matter. The coaches who race regularly explain that we enter races we will never win. We explain that, as runners, we have three goals whenever we start a race.

First, we hope that we finish. We know that anything can happen on race day. Bad weather, a poor start or other obstacles can get in our way. Secondly, we tell them that they should set a goal based on how they have done in the past. We help them figure out how to pick a time to aim for based on previous performances. Their third goal is the time or placement they should hope for if they have a particularly great day.

Some people will look at our approach as unorthodox. Parents might believe that their children should always strive to be first or win. That can't happen. There has to be some middle ground for the athlete who is not the most talented. That doesn't mean that when one of my kids win (as one did last season) that I don't jump and up and down with excitement (I do!).

Instead, it means that we appreciate the struggles our girls have overcome. There are some who started the season out of shape or with asthma or other conditions that make running difficult. There are some girls who have never worked out except in gym class or who have parents that don't care about fitness or healthy eating. We can only try to counteract that.

As my fifth graders leave for middle school -- a sometimes hellish environment for girls -- I hope that they will remember the one thing that matters most: They are enough just the way they are and that their best is all anyone can ask of them.

Check out ways to volunteer with Girls on the Run.

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]]>girls on the runrace dayrace preparationracingrunningAmber GreviskesWed, 02 Jun 2010 13:00:00 ESTGet Your Kids Active Outside!http://www.thatsfit.com/2010/05/31/fit-familes-take-it-outside/http://www.thatsfit.com/2010/05/31/fit-familes-take-it-outside/http://www.thatsfit.com/2010/05/31/fit-familes-take-it-outside/#commentsFiled under: ,

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Your children spend hours every week sitting at school desks, doing homework, playing video games and watching television. Granted, some of those activities are worthwhile endeavors, but they're also sedentary. Medical experts recommend that all children get at least 60 minutes of physical activity every day and also recommend that mom and dad get a minimum of 30 minutes.

To help your family become happier, healthier and more active, try these foolproof ways to get everybody off the couch this summer.

Hunt for Pirate's Treasure
First, draw a pirate's map. Then, write down some obvious items to search for around your neighborhood or local park, such as a five-point leaf, a potato bug, a flat stone to skim across a lake or red berries. Marissa Edwards, recreation manager at the Terranea Resort and Spa in Rancho Palos Verdes, Calif., said she leads adventurous tykes around a tide pool, in an open field, and across low rocks seriously searching for buried treasure. "It's great way to get the whole family moving. We might also fly kites and search for seashells in our pirate's hats," Edwards said. "We urge the children not to disturb nature, but to call out when they see something on the list, and then we'll check it off."

Have Sprinkler Olympics
Mix kids and water play, and you've got yourself fun in the sun - and hours of calorie-burning pleasure! Put your child -- or a whole gaggle of them -- in swimsuits or old clothes, and man the sprinkler yourself, daring them to come closer and closer on a really hot day. They'll never know when that "Sneaky Sprinkler" is going to go off. Break out bathtub toys, patch up a toddler pool and soak up the sun and imaginary surf.

Roll with It
Whether it's on bikes, in-line skates, razor scooters or skateboards, fun is so much faster on a set of wheels. "Next time you're going to the store, heading to school or even going to Sunday family brunch, leave the car keys on the counter and dust off the old banana seat and get moving," advised Edwards. If your toddler is just starting out on a tricycle or training wheels, jog next to her or lace up your skates and skedaddle! While your child is rolling, you could be blasting 200 calories in 30 minutes by skating, power walking or jogging alongside.

Go Berry Picking
This season, plan a trip to a local strawberry or blueberry patch, which offers families a chance to participate in summer harvests. Most orchards usually open before Labor Day (call ahead to find out about picking conditions and the availability of fruit). Some farms also offer horse-drawn carriages and hay rides to transform the excursion into a bonafide adventure. Pack a picnic basket and a badminton or croquet set, and make a dynamic day of it.

Hop on the Ball
A playground ball, an open space, maybe a soccer ball and sneakers, and you have the makings of a classic neighborhood game of kickball or soccer. All ages can play, and you can create goal posts from old towels or construction cones. "You can also enlist local kids and parents for a pick-up game of basketball or softball to help boost coordination and agility," said personal trainer Jessica Cummings from BodyScapes in Brookline, Mass. Make a few good-neighbor accommodations, and the locals' windows should be safe and sound!

Revisit Red Light, Green Light
It's probably been a couple of decades since you played this game, so here are the rules all over again: You (the parent) start the game and become the stoplight. Children (it's best if more than two play at a time) line up on the other side of a yard or field. The designated stoplight yells, "Green light!" and the children start running, skipping, galloping, hopping -- you call it. The first one to make it to you wins and then becomes the stoplight. It gets tricky when the stoplight changes, though. The stoplight should yell "Red light!" to get children to stop. Any cheating movement by a child means she is sent back to the beginning. The stoplight can also call out "yellow light" which means kids can only walk slowly. This one's always good for some laughs.

Clean up as a Team
The ultimate way to get housework chores done and exercise at the same time! Families may do yard work together, wash the car or any active task. There's nothing like putting on some upbeat music while you do indoor and outdoor chores and enlist even the littlest ones to help. "This is a great way to get your heart rate up and strengthen your upper body, lower body and back," said yoga instructor Kristin Schultz Dollard, author of "The Yoga Body Diet."

Try a Relay Race
Relays are great way to engage entire families in fun and exercise, said Massachusetts-based personal trainer Jessica Cummings. Create an obstacle course in your backyard, lining up four or five different activities, or circuits, to do at each leg of the relay. "Make one station crab walking across the yard, another hula-hooping, incorporate skipping, side shuffles and even straight sprints. Relays work all different muscle groups and can be a great cardiovascular activity," she said. A little friendly competition between family members boosts teamwork and muscular endurance ... and keeps the kiddies occupied for hours.

Go on a Crayon Hunt
Based on the antiquated Easter Egg Hunt idea (but who wants to clean all those eggshells?) ask four or five of your child's friends over for a major Crayon Hunt at your home or a local park. Buy a large box of Crayolas and spend 15 minutes pre-party hiding them throughout a play area. Give all the kids bags to collect the crayons, and then send them off searching for those new colors. When everybody is done scampering around, the player with the most crayons gets to keep the box that they came in, or the kids can spend time trading their colors.

Nearly 1 in 3 American children is overweight or obese. In February, First Lady Michelle Obama unveiled her Let's Move! partnership bringing together schools, parents, businesses and nonprofits to battle the growing epidemic of childhood obesity.

On Tuesday, July 13 at 10 a.m. Eastern time during her first-ever live web chat, the first lady will be discussing the newly enhanced Let's Move! website and answering your questions live on AOL Health! To submit a question, send an email to askmichelleobama@aol.com (please include your name and town) between now until Monday, July 12th at 10:00 a.m.

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and author, and frequently writes about diet, family health and wellness.

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]]>fit familyfit kidsget kids outsideLets MoveLetsMoveMichelle ObamaMichelleObamaoutsideNicole Dorsey-StraffMon, 31 May 2010 16:00:00 ESTHow Many Calories Does Your Favorite Summer Activity Burn?http://www.thatsfit.com/2010/05/31/how-many-calories-does-your-favorite-summer-activity-burn/http://www.thatsfit.com/2010/05/31/how-many-calories-does-your-favorite-summer-activity-burn/http://www.thatsfit.com/2010/05/31/how-many-calories-does-your-favorite-summer-activity-burn/#commentsFiled under: ,

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It's Memorial Day weekend and you have parties to attend. And, if you're anything like us, you're not too worried about the extra calories you'll consume because the events your attending are sure to be action-packed. Of course that game of volleyball will burn off the cheesy omelet you had at brunch, right? And the Memorial Day 5K definitely takes care of the post-race beers you'll drink, doesn't it?

Sadly, the activities you might be counting on to counteract that calorie-fest might not do quite as much for you as you think. Sure, backyard games like corn hole and bocce ball are fun -- and they're certainly better than doing nothing -- but, according to the Los Angeles Times, activities like these really can't be considered calorie-burning exercise. It's true -- a full hour of lawn bowling (similar to bocce) burns less than 200 calories an hour for the average 145-pound woman, according to Livestrong.com.

(Of course, if you add in heart-pumping victory dances and moves to distract the other team, you'll up the burn a bit and maybe even have a little more fun!)

This made us wonder about some of the other common Memorial Day weekend activities we participate in, so we checked Health Status for the calorie burn of a few of our favorite physical activities. Each calculation is based on a 150-pound person participating in the activity for 30 minutes. You can adjust the figure for any weight and duration at the Health Status Web site.

Easy Does It
Spending the weekend with Grandpa? Well, you'll burn 54 calories playing cards or board games -- not great, but it's a start. If you can get him out to the golf course, you'll burn 117 calories in 30 minutes if you use a cart, or 206 calories if you carry the clubs. Up the calorie burn (and your good karma) by offering to carry Grandpa's, too.

Moderate Mover
Maybe sitting quietly isn't your game -- you'd rather be in the backyard, moving around (at least slightly). You'll burn 85 calories playing croquet, 85 playing catch with a football, and 103 playing Frisbee. Upgrade from catch to touch football and you'll burn 297 calories, start a casual game of soccer to torch 238, and remember, a recreational game of volleyball is worth 117.

On the Water
If you're lucky, your Memorial Day plans include some lakefront time. Take the paddleboat out for 30 minutes to burn 135 calories. Kayaking will burn 171 calories, waterskiing takes off 202, and canoeing at a brisk pace (4 mph) is good for 315. Swimming, of course, is always a great option -- just a moderate 30 minute swim burns 206 calories.

Getting Away
A whole weekend with the same people can drive even the most patient person a little batty. Use your workout as an excuse to get away from it all for half an hour. A brisk (4 mph) walk burns 175 calories, cycling at 12 to 14 mph burns 297, and running (6 mph) takes care of 342. Of course, if it all gets to be a little too much, you'll burn 72 calories packing your suitcase and another 72 driving 30 minutes back to the comfort and quiet of your own home. And, should you choose to write a few thank you notes, check off another 36 calories.

Worried that zapping calories is going to feel like hard work? Don't fret -- one of our very favorite games, beach paddleball, provides a really decent calorie burn!

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]]>activitiescalorie burningexpire-images:2011-5-28gameshow many caloriesmemorial daysummer activitiesKristen SeymourMon, 31 May 2010 13:00:00 ESTGirls on The Run: Yoga Benefits for Kidshttp://www.thatsfit.com/2010/05/19/girls-on-the-run-yoga-benefits-for-kids/http://www.thatsfit.com/2010/05/19/girls-on-the-run-yoga-benefits-for-kids/http://www.thatsfit.com/2010/05/19/girls-on-the-run-yoga-benefits-for-kids/#commentsFiled under: ,

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At the end of a long day, elementary school kids are usually pretty wound up. Add in rain, canceled recess and 27 same-aged peers, and there's a good chance that when cooped up in a room with an exercise DVD, they'll karate chop or kick a friend, break out into dance moves, or turn partner exercises into a popularity contest.

Enter YogaKids, one of the most recognized ways to teach yoga to children, YogaKids stresses correct posture and form, teaching children complex movements in easy-to-understand ways. It's also teaches kids without talking down to them or using a too enthusiastic or too high-pitched voice.

Yoga is a great way to create a mind-body connection that so many children lack. It can not only make your child more flexible and strong by toning muscles that are not always used in other sports, it also gives them time to spend alone and, perhaps, release emotions that they have pent up.

For girls who participate in Girls on the Run, where they will have to run a 5K race at the end of the season, they also learn to breathe more deeply, which they can apply to their training. As coaches, we also use the opportunity to explain how muscles work together to help runners go faster by using their strong core muscles or explaining that runners balance on one foot throughout their races because they are constantly turning their feet over.

The youngest children on our team often do not have experience with yoga and awkwardly balance when they try Tree Pose, which requires them to stand on one foot with the other on their leg. Both hands are held together, extended toward the sky. Usually,we will tell them pretend to be the tallest oak trees in the forest. As a Midwesterner, I spent my youth climbing the same trees, but wonder if my kids would get more out of hearing that they should pretend they're the Empire State Building or another New York City landmark.

The older children, who have been in the program for a few seasons, generally get excited when they hear that we're doing yoga. They love choosing their own mats and having their own space. Like many city dwellers who have a special space -- a coffee shop, a running route or park bench where they can eat lunch and hide from their co-workers -- our kids already crave those few minutes of solitude that adults who live, commute and work in such close proximity to others need.

They'll shout the names of poses as the move through them or ask, "When are we doing the frog, downward-facing dog or cat-cow?"

Occasionally, we'll get a "ribbit" from the back of the room, and we usually use names of what poses look like as opposed to their real names. True yoginis may cringe, teaching children that exercise doesn't always involve running, jumping rope or other cardio activities has always been important to us.

After our traditional yoga workouts, we ask the kids to lay on their mats, close their eyes and focus on their breathing for a few minutes. We tell them to think about problems they are facing or upcoming events that they are worried. Within a few minutes, despite those who occasionally peek around the room, they are calm.

We listen to them breathe in and out and, as coaches, wonder where their boundless energy has gone. They are finally peaceful, and we get a glimpse of the sleeping angels their parents must see. In a few minutes, they will open their eyes, ask for their snacks and scurry around the classroom to prepare to go home. But, for those brief minutes, we watch them achieve a sense of calm and mind-body connection that few adults achieve.

Check out more information about the benefits of yoga in a classroom.

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]]>breatheexercisegirls on the runkids yogarelaxyogaAmber GreviskesWed, 19 May 2010 15:00:00 ESTGirls on the Run: Will My Daughter Inherit My Eating Disorder?http://www.thatsfit.com/2010/05/12/will-my-daughter-inherit-my-eating-disorder/http://www.thatsfit.com/2010/05/12/will-my-daughter-inherit-my-eating-disorder/http://www.thatsfit.com/2010/05/12/will-my-daughter-inherit-my-eating-disorder/#commentsFiled under: , ,

Long-distance runners have notoriously odd habits concerning food. On race day, they are almost neurotic about which foods they eat, when they eat and how those foods are prepared or consumed.

Runners are also incredibly particular about workouts, especially when training for certain events. There are speed, hill, tempo and long-distance runs. Then there's cross-training, weight lifting and Pilates.

As a single woman who runs marathons, I can complete my workouts on my own schedule. I can get up early, hit the gym after work and skip social events without consequences. While in Chicago one winter, I got frostbite during a training run. As soon as my doctor explained that there would be no permanent damage, I asked him when I could get back to running. Yes, I could be an exercise addict.

My dietary hang ups are less severe. I'll try new diets and avoid certain foods to lose weight or race better, but they rarely interrupt anyone else's life -- save the poor guy who, after months of dating, asked if I ever ate pizza or "anything like that."

While cycling through diets, exercise plans and lose-weight-quick schemes, I never stopped to wonder what was going on inside my body. As a marathon runner, it seems almost normal.

And I'm not alone. According to a 2008 study from the University of North Carolina at Chapel Hill and SELF magazine, 65 percent of American women between the ages of 25 and 45 report having disordered eating behaviors.

Then I became a coach with Girls on the Run. I knew I could be a good role model and teach kids running strategies; but, I wondered, would my weird habits rub off on my girls? When I become a mom, will my need for a daily hour-long (or more) workout bother my real kids?

Or, will my healthy habits keep my children from ever fearing the obesity crisis? Will I become a mother who understood that part of being healthy would involve taking time for myself?

Many elite female athletes such as Paula Radcliffe and Kara Goucher, who are both expecting and have the same September due dates, have not allowed pregnancy and child rearing to interfere with their goals. Although Goucher has no children, Radcliffe's three-year-old daughter Isla, seems happy, healthy and well-adjusted. Perhaps runners Sarah Bowen Shea and Dimity McDowell, the authors of "Run Like a Mother" who describe how to multitask to squeeze in workouts throughout child-rearing years, could, one day, be my role models.

I asked a psychologist who focuses on working with those with eating disorders for advice. And, once we discussed how healthy habits can form, we discussed the more tangled web of eating disorders and how parents can pass them on or prevent them.

Children can inherit eating disorders, but it's not as simple as passing on traits for brown eyes. Although research shows that 50 to 83 percent of eating disorders are genetic, there's not one gene for anorexia or bulimia. Instead, there are a host of genes that cause the traits like low self-esteem, perfectionism, anxiety and obsessive-compulsive disorder that are related to eating disorders. Children who are incredibly anxious are more at risk for anorexia while those who are incredibly intense are more at risk for bulimia.

"If a woman has anorexia, her daughter and sister are 12 times more likely to develop anorexia," said Dena Cabrera, a psychologist at Remuda Ranch Programs for Eating and Anxiety Disorders. "If a woman has bulimia, her daughter and sister are four times more likely to become bulimic."

As someone who has completed a marathon herself, Cabrera understands the amount of time and effort training for events can take.

"There's a fine line between commitment and having the willpower to complete your workouts and compulsion," she said. "When it's ruling you're life, when things are starting to disintegrate around you and it's no longer joyful and fun, that's when you have a problem. If it's fear-based, you become a hostage to it."

Each food, each workout, each break has its place, Cabrera said. Those who are truly ill use their workouts or eating habits to protect themselves from the world. Exercise and dieting is part of their coping mechanisms. When they have a problem, they immediately turn to these outlets. Their obsessions also wreak havoc on their relationships. With women who are prone to exercise addiction, Cabrera said, children might get the message that their mother's workout is higher on the priority list than family time.

"You can't protect your kids when exercising or dieting are part of your coping mechanism," Cabrera said. "They see that, and they're going to do that. Or, they're going to feel guilty for eating and fearful for their parent. They're going to be angry and resentful, too."

Parents have to learn how to deal with their own problems before they can help their children, Cabrera said, but it's important to be honest throughout treatment. Many eating disordered mothers will prepare large meals for their families without eating themselves. They need to explain to the children that although their behavior is confusing, they are working to fix it so that they can be better examples later on.

"You have to say, 'I'm having this struggle, and I don't want you to have this same struggle,'" Cabrera said. "Be honest about your own issues while creating an environment where you're doing the right thing for your children."

Check out the real reason kids don't eat healthier.

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]]>anorexiabulimiachildreneating disorderfitnessgirls on the runparentingAmber GreviskesWed, 12 May 2010 12:00:00 ESTWorld's Largest Exercise Class Gets Kids Movinghttp://www.thatsfit.com/2010/05/05/worlds-largest-exercise-class-gets-kids-moving/http://www.thatsfit.com/2010/05/05/worlds-largest-exercise-class-gets-kids-moving/http://www.thatsfit.com/2010/05/05/worlds-largest-exercise-class-gets-kids-moving/#commentsFiled under: ,

child with tennis racketIn another move to counteract the childhood obesity epidemic, Project ACES will kick off its 22nd annual "World's Largest Exercise Class" at schools around the globe today.

 Project ACES -- All Children Exercise Simultaneously -- was created in 1989 by physical education teacher Len Saunders to teach children the value and importance of good nutrition, physical fitness and making healthy lifestyle choices. Now a signature program of New Jersey-based non-profit Youth Fitness Coalition, Project ACES invites millions of children, parents and teachers to participate in physical activity at their schools and at home.

Since its creation, the program has inspired events in 50 different countries. Last year, the state of Michigan alone had more than 500,000 participants.

"We're addressing the need for novel physical education programs and promoting healthy lifestyle choices for students," YFC President H.J. Saunders said in a press release. "Project ACES activities can help combat the obesity problem with our kids and nation by making fitness personal and fun."

In order to get involved, schools can choose their activity, from walking or jogging to martial arts or dancing. Events will take place today starting at 10 a.m. local time. Students typically exercise for 15 to 45 minutes following an educational component. In past years, schools have even incorporated celebrity guest speakers or used music to appeal to students.

So in celebration of Cinco de Mayo (and the warm weather!), use this program as motivation to get off the couch, get outside, and do something active with your family.

But don't just confine your exercise to today -- find out why daily recess is important for everyone.

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]]>kidsphysical activityproject ACESschool fitnessstudentsworld exercise classYFCVanessa VoltolinaWed, 05 May 2010 13:00:00 ESTGirls on the Run: Avoid Sports Injurieshttp://www.thatsfit.com/2010/05/05/kids-sports-injuries/http://www.thatsfit.com/2010/05/05/kids-sports-injuries/http://www.thatsfit.com/2010/05/05/kids-sports-injuries/#commentsFiled under: , ,

doctor and childAs high school athletes across the country prepare for their end-of-season championship tournaments, my Girls on the Run team is quickly closing in on its season-ending race. For most kids and coaches, it's a time to acknowledge how far teams have come in the past few months; but for some, especially runners, there's a good chance that injuries are lurking to derail the kids' medal-winning dreams.

It doesn't have to be that way, said Dr. Craig Antell of New York Physical Rehabilitation & Wellness, who helps athletes including serious marathon runners and triathletes, overcome injuries to get back to their favorite sports.

Although any runner who over-trains or trains incorrectly is prone to injury, there are problems that are more likely to appear in young, female runners. They can be tricky to spot, hard to diagnose and difficult to treat; but, left undiagnosed, they can cause bone death.

"Runners are tough because they just don't stop until they fall apart completely," Antell said. "And, even then, they still don't stop."

Parents of young, female runners should be on the lookout for shin splints and stress fractures, which develop when shin splints don't heal. Injuries related to the athletes' still-growing bodies, such as growth plate injuries, tendonitis and apophysitis, are often common.

Although these injuries can occur in throughout the body, the treatment and prevention of these injuries can be similar. Parents who are worried that their child might already be injured should look for the telltale signs, such as swelling, pain at rest, pain that's disproportionate to the activities that the child is competing in and bruising. If these problems arise, parents should schedule an appointment with a sports medicine doctor.

"Coaches and trainers will often send the athlete back to activity before they're ready to go back to activity, which will lead to a more catastrophic injury later," Antell said. "Pediatricians often miss stress fractures because they don't always show up on x-rays."

Returning to pre-injury shape isn't easy, but when the athlete and doctor or physical therapist have similar goals in mind, it is possible.

"People come in with a goal, and their initial goals are what we strive for always," Antell said. "Goals are attainable most of the time, but you need to have goals along the way to reach your goals."

Antell's advice is simple and most athletes, even those who don't want to quit running, can follow it.

He begins with a walk-run program and reduces their mileage, unless the athlete is so injured that she could risk serious injury by running. Then, because many injuries are caused by muscle imbalances, they strengthen muscles throughout their legs. Core work and exercises to increase flexibility can help, as well.

"People are very competitive, and they're likely to do too much, too fast, too soon," Antell said. "The volume of some young athletes' training is ridiculous and their bones can't take it."

Young runners are also more likely to be injured because they choose inappropriate shoes. Instead of having their gait analyzed to find shoes that correct mechanical problems, they pick shoes that are cute or cheap. To prevent injuries, they should find shoes that fit appropriately and are padded and stabilizing.

Other ways to keep injuries from coming back include stretching regularly, watching running form, monitoring mileage and practicing on softer surfaces, which provide less jarring when the foot strikes the ground.

"Patients don't want to hear that they can't run," said Antell, "so they get re-injured when they don't take the advice of the physician or physical therapist."

If you still suffer from running injuries, check out Chi Running, which helps athletes correct mechanical errors to train pain free.

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]]>exercisegirls on the runmotivationrunrunning injuryshin splintsstress fracturesAmber GreviskesWed, 05 May 2010 12:00:00 ESTHappy Meal Toys To Be Banned in California?http://www.thatsfit.com/2010/04/28/happy-meal-toys-to-be-banned-in-california/http://www.thatsfit.com/2010/04/28/happy-meal-toys-to-be-banned-in-california/http://www.thatsfit.com/2010/04/28/happy-meal-toys-to-be-banned-in-california/#commentsFiled under: ,

Childhood obesity is an issue that's got everyone talking, but in the battle of the bulge, the latest scapegoat isn't even edible: it's those cheap plastic figurines you get with your Happy Meal. Are toys making kids fat?

Some experts think so -- they believe the toy acts as a reward for an unhealthy food choice, which helps foster an addiction to fast food that lasts long after childhood. And that's why officials in the Silicon Valley are trying to ban the inclusion of toys in high-fat, high-sugar fast food meals. "Fast food restaurants spend hundreds of millions of dollars per year to tempt children into eating unhealthy," Ken Yeager, an official for Santa Clara Country and the primary proponent of initiative, told the San Diego Examiner. "Ten out of 12 meals that are associated with the promotional toys are the high-caloric, high-fat and high-sodium meals."

The motion faces a vote by the Santa Clara County Board of Supervisors, but if passed, it will prevent restaurants from including toys in meals that have more than 485 calories, 600 mg of sodium or high amounts of sugar or fat. And, as the LA Times points out, that would include all of the Happy Meals available from McDonald's, even the ones that swap fries for apple slices.

Of course, the proposal has its share of opposition -- especially in the California Restaurant Association, which has taken out full-page newspaper ads to get their point across, one depicting a child holding a toy while handcuffed. "[If Yeager] wants to take away the toys that are making kids fat, take away Xboxes, take away PlayStations, take away flat-screen TVs," said spokesman Daniel Conway.

It's not the first time something like this has been proposed -- a prosecutor in Brazil named Marcio Schusterschitz made a similar motion nearly a year ago, calling fast food toys an "abusive creation of emotional associations," adding,"it is necessary to remove toys that are used to leverage the sale of food that has little nutritional value."

If passed, would the lack of toys actually do anything to curb unhealthy fast food consumption in kids? One mom interviewed by the LA Times thinks so. "We went through a phase when my daughter wanted the Happy Meal just to get the toy," said Kristen Dimont. Still, fast food is convenient and tasty, and it would certainly take more than a ban on toys to wean kids -- and parents -- off of it.

Regardless, with at least 30 percent of America's children overweight or obese, it's clear that something needs to be done.

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]]>bancaliforniachildhood obesityfast foodhappy mealkidsmcdonaldsoverweighttoysMartha EdwardsWed, 28 Apr 2010 14:00:00 ESTBaby Fat vs. Obesity: What's the Difference?http://www.thatsfit.com/2010/04/23/baby-fat-vs-obesity-whats-the-difference/http://www.thatsfit.com/2010/04/23/baby-fat-vs-obesity-whats-the-difference/http://www.thatsfit.com/2010/04/23/baby-fat-vs-obesity-whats-the-difference/#commentsFiled under: ,

pinching child cheeksThere's nothing cuter than a chubby toddler. But where do you draw the line between harmless baby fat and childhood obesity? A recent article from CNN looked at the issue of overweight kids, and found while the answer may be clear to doctors, it is a murkier picture for parents.

Most parents seem to be oblivious to the expanding waistlines of our nation's children. Although parents will claim that they have a good grasp on what's healthy and what's not when it comes to their child's weight, research shows otherwise. Nearly 20 percent of America's children are obese, with another 10 falling into the overweight category -- and there's no sign of that number easing up any time soon. Studies have found that parents of overweight children are often in denial and have the misconception that their child is a normal weight. Interestingly, even parents of normal weight kids think their children are smaller than they actually are.

Most parents rely on the power of sight to determine if their child falls within a normal weight range -- that is, they don't actually use medical data to determine whether their child's weight is healthy. But in a nation where "normal" isn't necessarily healthy, that kind of analysis is often flawed. "Because so many children are overweight and obese ... [overweight kids] don't stand out as much as they would have 20 or 30 years ago," nutritionist and American Dietetic Association spokesperson Elisa Zied told CNN. "I almost see a lack of concern with some parents."

That very same lack of concern could be setting up a child for a lifetime of health problems. According to The New York Times, a growing body of research shows that the infant and toddler years are crucial for their future weight. One study from the University of Colorado recently found that growing too rapidly as a baby can be a predictor for an unhealthy BMI in childhood. Additionally, recent findings have concluded that overweight kids are more likely to develop heart disease as adults.

Worried about your little one? Calculate their BMI and determine whether they fit into the normal weight range for their age. If they don't, it's not a reason to panic attack, but you should be concerned and it's definitely time to talk about weight with your pediatrician. It also may be time to take a good hard look at the eating and exercise habits you're instilling into their young minds and bodies.

Still, tread carefully when it comes to discussing weigh issues with your child -- obesity wars can be harmful to their self-esteem.

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]]>baby fatBMIchildhood obesitychildrendenialhealthy weightobesityoverweightparentsMartha EdwardsFri, 23 Apr 2010 15:00:00 ESTGirls on the Run: Get Kids Outsidehttp://www.thatsfit.com/2010/04/21/girls-on-the-run-get-kids-outside/http://www.thatsfit.com/2010/04/21/girls-on-the-run-get-kids-outside/http://www.thatsfit.com/2010/04/21/girls-on-the-run-get-kids-outside/#commentsFiled under: ,

By 3:15 p.m. when practice starts, the girls on my team are more than a little wound-up. They've been inside for the better part of the day and are coming from club meetings to Girls on the Run.

They scramble to change clothes, write their journal entries and go outside. While we take attendance or discuss their journal entries, several ask whether they have time go to the bathroom, get a drink or complete another task.

My answer is always the same, "You know what time we leave the classroom. Can you do it before then?"

As administrators squeeze in preparation for various tests, many children do not get the opportunity to play outside, which is a key component to our program. During our season, which runs from March to June or August through December, our team practices outside almost every day.

The girls, who live in one of the largest cities in the world, enjoy every minute of it. Afterward, they're more calm and focused as well. Their behavioral change is not surprising.

A poll of national principals showed that four out of five say recess has a positive impact on academic achievement. Two-thirds agreed that students listen better after a break. Ninety-six percent say recess has a positive impact on children's social development.

Research also shows that children who are outdoors in a green setting -- a park, as opposed to neighborhoods or downtown areas -- scored high on tests that measured concentration, said University of Illinois at Urbana-Champaign researcher Andrea Faber Taylor. Taylor's work has also showed that being outside reduced symptoms of ADHD.

Natural environments, Taylor said, have a lot of the aspects that can help people recover from attentional fatigue, when the mind is simply exhausted.

"Spending time in natural settings is restorative for all people," Taylor said. "Children are also more likely to engage in creative play when outdoors, which is really important."

Creative play, according to doctors, bolsters kids' imagination and creativity as they develop rules, solve problems and take on leadership roles.

If you're not in a suburban area with access to a lot of green space, don't fret. Studies have shown that even fairly small amounts of green space is helpful. Children who live in inner-city Chicago with access to courtyards showed the same benefits as those who had larger parks to play in, according to Taylor and her research team. It the children were lucky enough to have a tree in their courtyard, their ability to be creative increased dramatically.

I have seen many of these benefits first hand as the girls get outside to run. So no matter how much space the kids in your life have, help them get outside and enjoy it. The forecast for our practices this week looks great. What are you doing to celebrate Earth Day?

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]]>earth dayEarthDaygirls on the runkids and outdoorsrecessAmber GreviskesWed, 21 Apr 2010 14:00:00 EST3 Cool Ways to Celebrate Earth Day with Your Familyhttp://www.thatsfit.com/2010/04/20/3-cool-ways-to-celebrate-earth-day-with-your-family/http://www.thatsfit.com/2010/04/20/3-cool-ways-to-celebrate-earth-day-with-your-family/http://www.thatsfit.com/2010/04/20/3-cool-ways-to-celebrate-earth-day-with-your-family/#commentsFiled under: , ,

dad and son surfingTeaching your kids how to be kind to the planet is a great way to celebrate Earth Day this year. Personal trainer Jessica Cummings at BodyScapes in Brookline, Mass., agreed, "Earth day is the perfect opportunity to slate outdoor workouts, learn how to garden, and even create obstacle courses using natural elements around your neighborhood." Here, Cummings offers leisure time fun-and-games designed to nurture Mother Earth and give you a fresh start for spring!

Backyard Obstacle Course
Line up several activities around your block to create natural stations for every member of your family, and perform one activity at each stop moving as quickly as you can, one family member at a time. (Time yourselves if you're feeling competitive!) Run to a tree and do 20 jumping jacks. Side shuffle to a specific plant (or fence, etc.) and do 20 push ups. Run backwards to an area where pine cones are set up and hop back and forth over them, one foot at a time. Carry a bucket of water to a patch of grass that needs to be watered. Empty the bucket, run back to the hose, and fill the bucket for the next person. Skip to where you started and do 20 sit ups.

Hold a Family Sports Day
In order to maintain strong family bonds, it's important to teach children that being active and healthy is imperative to improving the quality of life. Go to a neighborhood park or playing field and bring several fit tools: A Frisbee, a jump rope, a football, a soccer ball, baseball equipment, etc. "Take turns choosing one sport and play for 20 minutes, then move to another," said Cummings. "Allow each member of the family to create rules and lead the game of their choice."

Plant an Herb Garden
Get the whole family involved with turning up the soil, shoveling and hoeing the backyard before planting. Here are several other activities that can help clean up your yard and blast mega-calories:
  • Rake and bag leaves, and start a leaf fight with the neighbors.
  • Weed and dig holes for seeds and smaller plants, then water them.
  • Make a bird house out of glue and Popsicle sticks, then go bird watching with a pair of binoculars.
  • Donate your time to clean up a local park and make your 'hood a safer place to play.

Check here for more super-fun outdoor workout ideas to celebrate Earth Day! Do you have a favorite way to celebrate Earth Day with your kids? Let us know in the comments.

Fitness expert Nicole Dorsey Straff is a Los Angeles-based exercise physiologist and author, and frequently writes about diet, health and wellness.

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]]>celebrate earth dayEarth Dayfamily fitnessfamily sportsgardenobstacle coursesportsNicole Dorsey-StraffTue, 20 Apr 2010 15:00:00 ESTRecess For Everyonehttp://www.thatsfit.com/2010/04/20/recess-for-everyone/http://www.thatsfit.com/2010/04/20/recess-for-everyone/http://www.thatsfit.com/2010/04/20/recess-for-everyone/#commentsFiled under: ,

As children, we longed for recess -- that precious half hour where we could run around the playground with a friend or two, completely unconcerned with anything other than moving our bodies.

Fast forward a few decades, and we have even more reasons to need a mid-day break. According to the Centers for Disease Control and Prevention, more than 67 percent of American adults are overweight or obese.

It doesn't have to be that way.

Doctors say that 30 minutes of exercise, five days a week will give adults the health benefits they need. More importantly, those minutes don't have to be in one sitting. Taking a brief 10-minute "recess" from work in both the morning and afternoon, and adding an additional 10-minute burst of exercise at home would be enough to satisfy many doctors.

Various groups, like the American Heart Association, believe that instituting wellness programs at businesses across the country can counter the increasing health care costs and rising obesity rates. Obesity-related conditions cost the U.S. $150 billion a year, a number that is anticipated to almost double over the next decade and account for one-fifth of overall health care spending, according to Reuters. These organizations argue that employer spending on health promotion will achieve a high return -- up to $15 on each dollar investment -- within 12 to 18 months.

Employees show better performance, increased productivity and boosted moral. Fit employees have positive attitudes, are committed to their jobs, have better relationships with those in supervisory roles, feel more secure in their roles and have more job confidence.

"It's not a secret that fit employees are more productive employees," said Joe Quatrochi, a professor of Human Performance and Sport at the Metropolitan State College of Denver. "Bodies were made to move. Fit employees are happier, more mentally and emotionally stable who find it easier to focus."

Dietary changes that can be implemented immediately, like ordering healthy fare from catering companies when having breakfast or lunch meetings or stocking vending machines with various options that are both healthy and tasty.

Fitness improvements can take a little more planning, especially for those who are tethered to their computers, but are just as necessary.

"Here we are in a recession and everyone is terrified to say that they want a few minutes during lunch, because if you don't work during lunch you're terrified you're going to lose your jobs," said Dr. Pam Peeke, the spokesperson for the American College of Sports Medicine's Exercise IS Medicine global campaign and author of "Fight Fat after Forty."

"If you have a supervisor who is already in great shape, tell her that you're inspired by her and want to be more like her. See if she'll help you implement a wellness program."

Companies can offer programs and group activities like walking programs, challenges or group fitness classes. Personal trainers and nutritionists will often travel to offices to help employees modify their lifestyles and can check in several times a year. Adding bike racks as well as shower and gym facilities help employees stick to their fitness goals. If it's not possible to add a gym at the office, employers should consider reimbursing employees for their gym memberships, class registrations and equipment purchases.

If resources for large-scale programs are not available, employees can post sign-up sheets for activities or requests for workout buddies in communal areas. Monthly company picnics filled with softball, baseball, frisbee, potato sack races and other activities can get employees moving in a fun, care-free environment, Peeke said.

At AOL, we're lucky enough to have a small gym with cardio equipment, free weights, resistance bands and a Wii Fit on one of our floors. Yoga classes are also offered.

To try to build a workout-friendly workplace, Quatrochi said employees should suggest ways that they can sneak exercise into their days without interrupting their workflow. Two options that Quatrochi has found to be successful include working flexible hours that accommodate your exercise schedule, or leaving the office for a walk but then eating lunch at your desk to catch up on e-mails. Isometric and stretching exercises can be performed at a desk and will relieve repetitive use injuries.

"Employees have to look for ways to spend their calories, but those are reasonable requests because you'll be healthier, fitter, more productive and you won't work less," Quatrochi said.

Adults aren't the only one who have trouble exercising enough throughout the day. Children whose recess and physical education classes are being cut to spend more time drilling for mandatory tests -- despite research which shows that physical activity is crucial for academic performance -- are suffering as well.

"Children spend a large majority of their day in school, during which recess and physical education provide the opportunity for physical activity," said Romina Barros, an assistant professor of pediatrics at Albert Einstein College of Medicine and pediatrician at Montefiore Children's Hospital in Bronx, N.Y. "Physical education will teach children to be active, which is important to become an active adult. Recess is a break during the school day that allows children the time for free play, which is essential for helping children reach important social skills."

During free play, she said, children increase their imagination and creativity by organizing their own games and developing their own rules. They also learn problem-solving skills and practice leadership. Parents who are concerned that their children are missing out should try to let their kids have simple free playtime. Give them cardboard boxes, old blankets or other props and let them use their imaginations to create their own games. Parents should also encourage them to spend as much time as possible outdoors.

At That's Fit, we know that workplace wellness also involves your mental health. Check out our tips to stress less at the office.

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]]>child fitnessemployee fitnessemployee wellnessexerciserecessworkplace fitnessworkplace wellnessAmber GreviskesTue, 20 Apr 2010 14:00:00 ESTGirls on the Run: Battling Crises in Self-Confidencehttp://www.thatsfit.com/2010/04/16/girls-on-the-run-sports-relieve-crisis-in-self-confidence/http://www.thatsfit.com/2010/04/16/girls-on-the-run-sports-relieve-crisis-in-self-confidence/http://www.thatsfit.com/2010/04/16/girls-on-the-run-sports-relieve-crisis-in-self-confidence/#commentsFiled under: ,

As a Girls on the Run coach, I attend regular training sessions to discuss various topics we'll cover throughout our season. The goal is to prepare coaches for any situation we might encounter. It's not until the girls begin to trust you, however, that you realize the importance of those lessons.

Last week, as my kids spent the first few minutes of practice journaling about their positive qualities and areas for self improvement, one fifth grader signaled that she needed help.

Instead of spelling tips, which many girls occasionally ask for, she stared at her blank paper and admitted that she didn't think she had any positive qualities.

"I'm not good at anything," her entry read. "I'm not worthwhile."

I've known this student since September. She's smart, funny and a good leader. She's involved in many extracurricular activities and she occasionally teaches others the skills she has learned.

Why then, I wondered, couldn't she see these positive traits herself?

I reflected on what I was like at her age -- a socially awkward, glasses-wearing student who carried around too much pre-pubescent pudge -- and remembered the drama-filled years. I didn't like myself that much, either.

"During the preteen and teen years, self-esteem comes from peer acceptance," said Jim Taylor, the author of "Positive Pushing: How to Raise a Successful and Happy Child."

"Girls at this age tie their feelings about themselves to their physical appearance and competence, but the social aspect of most girls' lives is a battlefield that conspires against self-esteem -- there are cliques, rivalries, pop culture."

Girls' worlds, Taylor said, are being rocked as they transition from childhood to adulthood and their fragile self-esteems are often the first to take a hit.

Enter sports. Studies show that when girls learn skill-based tasks, like sports, they build their self-esteem. Being part of a team allows them to have a shared identity within a larger community. They also learn to be assertive and take calculate risks. Unlike the murky social world preteens inhabit; sports, with their own culture, provide a clearly defined criteria for success.

"Ability is always going to create favorites because sports by their very nature are about losing and winning," Taylor said. "But success is highly correlated with effort, which is within the girl's control. She can't control her looks, her body type or what other girls think of her, but she can control her effort in her sport."

I looked into the dark eyes staring up at me. I reminded my charge of her positive qualities, but suggested we set a goal to accomplish by the end of practice. That way, I explained, we would be people who accomplished our goals, which was a very positive quality.

She sat, thought and showed me her goal: I will try my best to keep moving the entire practice. At an early-season practice when temperatures hit the mid-80s, it was an admirable goal. I crossed my fingers and hoped she'd be able to do it and that I had correctly addressed her self-confidence crisis.

Research shows that all sports give kids health benefits. Taylor, however, said that the coaches children work with are largely responsible for whether the psychological, emotional and mental benefits carry over. Coaches, he said, should focus on the process, build a caring and supportive culture, develop team unity, encourage leadership from everyone and allow children to succeed and fail within a safe environment.

For the next hour, my charges stretched, ran, power-walked, jump roped and competed in relay races. I watched carefully, willing my uncertain runner to keep moving -- and she did. For more than an hour, she didn't stop. Not once.

"I did it," she said as practice ended.

"Yeah, sweetie," I said, slapping her high-five. "You did."

Follow my team's progress and find out ways to increase your child's self-esteem.

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]]>childrens fitnesscoachinggirlsgirls on the runself-confidenceself-esteemAmber GreviskesFri, 16 Apr 2010 11:00:00 ESTGirls on the Run: Racing to Building Tween Girls' Confidencehttp://www.thatsfit.com/2010/04/08/girls-on-the-run-racing-to-building-tween-girls-confidence/http://www.thatsfit.com/2010/04/08/girls-on-the-run-racing-to-building-tween-girls-confidence/http://www.thatsfit.com/2010/04/08/girls-on-the-run-racing-to-building-tween-girls-confidence/#commentsFiled under: ,

About 30 pre-teen girls sporting sneakers, T-shirts and shorts sat silently as JoEllen, a Girls on the Run head coach in New York City's Lower East Side neighborhood, explained the goals for the spring season.

In 12 weeks, the girls (ranging from ages eight to 11) will train for and complete a 5K race. Throughout the country, more than 52,000 girls -- many from low-income, high-risk backgrounds -- were listening to similar welcome speeches.

Girls on the Run, founded in Charlotte, N.C. in 1996 with councils across the U.S. and Canada, is a non-profit organization that helps girls improve their self-esteem and adapt healthy lifestyle habits through a three-part curriculum on identity and values, teamwork and community.

Molly Barker developed the GOTR curriculum to give the girls the tools they need to avoid entering "the girl box," the place where girls believe that they must fit certain appearance, popularity and personality requirements to be worthwhile.

Barker's theory was simple: If girls could be given positive experiences that convinced themselves that they were amazing individuals when they were young, they might be able to avoid the problems that arise from low self-esteem such as eating disorders and drug or alcohol abuse later in life. Volunteer coaches, women who may or may not be runners, are responsible for fostering an environment in which the girls, who come from various backgrounds and may have few positive influences let alone athletic role models, can be successful, grow, develop and learn to believe in themselves.

She was right. Academic evaluations of the program show a "statistically significant" improvement in body image, eating attitudes and self-esteem. Teachers report that girls who begin the school year quiet and shy develop into classroom leaders after participating in Girls on the Run.

As a two-time coach through the program, I have seen the changes myself.

Early-season chaos gives way to order as the girls settle quickly into our daily routine that includes journaling, running and reflecting on activities. They complete tasks with surprising focus and dedication. Those who can't walk more than a few minutes without stopping during the season's first weeks can easily run laps around the playground by the season's end. Most importantly, those who once feared the 5K distance are confident that they -- with the support of their coaches, parents and running buddies -- can finish the entire race.

Following a tough-love approach, the coaches I work with motivate our charges. By June, it will pay off as the girls' attitudes are transformed. Instead of "impossible tasks," the girls are given "challenges" to overcome. The cliques we see at the season's outset, split because the girls choose friends from various grade levels who run at their pace. It's then, they discover, that popularity ceases to matter. Former obsessions, like who runs the fastest, are replaced when the girls begin to look at themselves as teammates and realize that the success of their counterparts is as important as their own.

The changes don't happen overnight and there are days when the coaches wonder why they rearranged their work schedules, bothered with the commute or passed up various social events. But seeing the girls' eyes light up when they see us, especially at the start of a new season, makes your heart leap and you realize how incredibly lucky you are to have the opportunity to be a positive influence in your girls' lives.

This season, I'll be chronicling my team's adventures in a weekly column. You'll read about our successes, shortcomings and growth over the next few weeks. If you're a GOTR coach, feel free to share your stories in the comments. We also have information if you'd like to get involved with the program or start a site.

If you're still unsure about whether to get involved, remember that girls who participate in athletics are better educated, more likely to be employed and thinner than their sedentary counterparts later in life.

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]]>alcohol abuseeating disordersexercisegirls on the runrunningself-esteemteen girlsAmber GreviskesThu, 08 Apr 2010 16:00:00 ESTTeens Can Beat 'Fatso' Gene With Daily Exercisehttp://www.thatsfit.com/2010/04/06/teens-can-beat-fatso-gene-with-daily-exercise/http://www.thatsfit.com/2010/04/06/teens-can-beat-fatso-gene-with-daily-exercise/http://www.thatsfit.com/2010/04/06/teens-can-beat-fatso-gene-with-daily-exercise/#commentsFiled under: ,

group of teenagers in workout gearWe've all likely experienced a love-hate relationship with our genes at some point or another -- be it our awesome, athletic thighs or a stomach pooch that's been predetermined by our parents.

And while no one denies that genes certainly play a role as to your body shape, a new study shows that one hour of moderate to vigorous exercise a day can help teens beat the effects of a common obesity-related gene nicknamed "fatso."

Of the 752 teenagers included in the study, published in the April edition of Archives of Pediatrics and Adolescent Medicine, most had at least one copy of the variant gene involved with obesity, FTO. The teens had their blood tested for the gene variant and wore monitoring devices for a week during waking hours to measure their physical activity.

The FTO gene is known to pack on the pounds when it shows up in a variant form. Only 37 percent of the study's teens had regular genes; the rest had either one of two copies of the fatso gene. As a point of reference, adults who carry two copies of the gene variant -- about one in every six people -- weigh on average seven pounds more than people who don't have the gene variant.

Hailing from nine European countries, the teens -- both male and female -- who were part of this study had, on average, the same waist measurements, BMI scores and body fat as the other teenagers with regular genes. But the teens with the gene variant had more body fat, bigger waists and higher BMI if they got less than an hour of exercise daily.

However exercising an hour or more made a significant difference for the teens who had the gene variant.

So while mom or dad's weight issues may still still play a role -- both genetically and by influencing lifestyle choices -- teens now have an incentive to get up off of the couch to ward off obesity issues now and in the future. "Be active in your way," lead author Jonatan Ruiz of the Karolinska Institute told the Associated Press "Activities such as playing sports are just fine and enough."

Need another reason to stay fit as a teen? Discover why girls who get sporty at a young age are more likely to be thinner, educated and employed later in life.

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]]>daily exerciseexercisefatso genegeneticshour workoutobesityteen obesityVanessa VoltolinaTue, 06 Apr 2010 15:00:00 EST