Resources for Parents to Help their Children be Active

Recent years have seen vast cutbacks in budget money for school programs, including physical education. Studies have shown the physical, psychological and emotional benefits of sixty minutes of daily exercise for children.


School nutritional programs may also be suffering from budget restrictions, making it even more important to ensure that you are providing your child with a healthy breakfast and dinner.


Even during a sixty minute PE class, after changing and preparation, children may only get thirty minutes of exercise. It is important for parents to ensure that their child is getting the physical activity and proper nutrition they need to grow into active, healthy and happy adults.


There are many resources for parents to help their children be active and eat nutritious foods.


The Unites States Department of Agriculture: Provides people with the basic information needed to plan a healthy, well balanced nutritional plan. The food pyramid shows the proper amounts of each of the different food groups your child needs.




The President’s Council on Physical Fitness and Sports: This organization provides a thirty-six page manual on physical fitness for children, adolescents and teens. The President’s Challenge helps parents and children plan activities and join groups to improve their physical fitness, as well as reward and incentive programs for kids.



The American Heart Association: The AHA provides advice on keeping your child active, as well as potential pitfalls caused by inactivity. Their library of articles provides a wide variety of information on diseases caused by obesity and inactivity in children and suggests how to avoid them.



The Center for Disease Control and Prevention: The CDC’s website is very kid-friendly and provides answers to many childhood fitness related questions.



The Mayo Clinic: Has a variety of suggestions on how to keep your children active and is an excellent resource for parents.



There are a wide variety of resources for parents to utilize to help their children be healthy. It is important that parents take an active role in their child’s physical and nutritional health. No one will care as much as you!



To hear about other successful parents, visit BOOTCAMP 619 today.

How Much Physical Activity Should Your Child Be Getting?

Most reputable sources, including the American Academy of Pediatrics recommends that children get at least sixty minutes of physical activity per day. For children, this does not have to be consecutive, but can be spread throughout the day.




For example, if they are getting twenty minutes of activity playing softball in PE, ten minutes of running at recess and thirty minutes of basketball after school with his friends, your child is meeting the standard.




Regular exercise will not only help your child be healthy, but aids in growing strong self-esteem, sleep better and have more energy. It is also shown to decrease anxiety and depression.




Children, unlike adults, are not spending their exercise time on the treadmill or at the gym, where they may be able to monitor their time and calories burned. This provides parents with the challenge of making sure that their child is getting enough exercise. If your child is active but still gaining weight, it is likely that the cause is his diet, not his level of activity. If that is the case, take a look at your child’s diet and snacking habits and consult with the USDA standards for guidance.




Remember that children are not likely to stick with exercise programs the way adults do. They do better with lifestyle changes that involve free play and team or individual youth sports.




If you want your child to be more active, get the whole family involved – don’t just “send them out to play.” Going out to play catch or tag with your child or simply going for a walk will benefit you both.




Have your kids take the stairs instead of an elevator or walk to school or a friend’s house, rather than always be driven.




By being involved in your child’s activity, you can better monitor that they are getting the sixty minutes of exercise a day that they require to grow into healthy, happy adolescents and adults.



To help your family get fit, start with your own training at BOOTCAMP 619.

KAYAKING

is going KAYAKING at LA JOLLA SHORES on Sunday 8am and has changed THE CONVENTION CENTER WORKOUT to 5pm that day.

MEAL 1 Oatmeal, Blueberries, Strawberries, Almond Milk. MEAL 2 Tilapia, Green Beans, Cranberry Bran Muffin. MEAL 3 Nectarine. Meal 4 High Fiber Cereal.

BOOTCAMP 619 at THE LA JOLLA PACIFIC BEACH FIRE RUN

5 fat burning tips from Chris Keith

1. High protein diets are very effective but we still need the carbs that give us the nutrients to burn fat, preserve muscle, also to create and maintain healthy cells. A diet that is high in protein without a significant amount of fiber will produce very limited results. Low Glycemic High Fiber nutrient dense carbs are essential for accelerated fat burning.

2. It is true that weight training does burn a lot of calories but aerobic exercise is still the most effective for fat burning despite what you read in publications like Muscle and Fiction. I have found that a combination of both is best for overall fitness and athleticism. If you insist on doing cardio indoors than you should only do The Stepmill. The indoor bikes and elipticals are very ineffective for burning fat.

3. The most effective fat burning is done best with a food journal counting both calories and carbohydrates. The kind of foods and the amount taken in is extremely relevant in your efforts. I have found that eating 6 or 7 small meals a day is a pain in the ass and is very ineffective because people are usually in a caloric surplus when doing so. 3 or 4 a day works best.

4. The volume of work is also very important to your success. The activity log is your best weapon for tracking the amount of work done. Exercising 3 hours a week is good but 7 hours is much better. Do not be to concerned with overtraining unless you are a complete Jack Lalanne is 94 years old and trains 2 hours a day 7 days a week, and look at him, my idol and inspiration.

5. Go to BOOTCAMP 619 for a free 2 week trial. You have nothing to lose and everything to gain from the experience but don’t forget your helmet and your rifle because Chris Keith does not play when it comes to results.

From the waist down something is aching and it's probably because your shoes suck. Have your stride assessed to learn what is the proper footwear for your feet. Go to ROAD RUNNER SPORTS for a free assessment.

Don't forget to sign up for The BOOT CAMP CHALLENGE.

WWW.BOOTCAMPCHALLENGE.COM

Foam Roller, Traumeel, Stretching, Massage Therapy, Lots of Water, Antioxidants, and Lean Protein for your soreness.

Making Decisions on Physical Activity with Your Child

As children get older, increasing demands make it difficult for parents to make sure that they get the sixty minutes of daily exercise they need. TV and computers have added to the problem. Even positive activities such as studying and reading can add to the challenge.


Children who are identified as athletic or express interest in sports might end up getting more activities, but others who are more casual about sports may find replacement activities. However, being active is important for children to be able to strengthen their muscles and bones. Aside from the obvious developmental benefits of physical activity, active children also reduce their risk of chronic illnesses such as high blood pressure and type two diabetes.


They key is finding activities that your child enjoys. There are many options for children – from bike riding to tennis to swimming. If a child does not enjoy the activity, they are not likely to stick with it.


Early Elementary Age Kids


Expose your child to a variety of activities. Make sure the focus is on fun. A healthy mix of activities is ideal and be sure to include your child in the decisions. At this age, children are still mastering the fundamental skills of jumping, kicking and catching. It is not for a few more years that they will begin to combine these skills for sports. Therefore, if your child joins a sports team at this age, make sure the coach has realistic expectations.


Late Elementary Age Kids


At this age, children have mastered their basic skills and are more coordinated. They also have a better handle of rules and sportsmanship. These are good lessons a parent can teach a child. Regardless of the sport, it can provide valuable life lessons to your child.


Make sure that your child is suited for the activity they choose. A bigger child may be suited for football while a smaller one may succeed at baseball. Some children are more suited for non-team sports.


Consider whether your child’s personality is more suited for a sport like football or the challenge of martial arts. Even if your child is active, they may not have the patience for dance but may be suited to a face-paced sport like soccer.

If you are interested in getting your own start of fitness to help your child, contact BOOTCAMP 619 today.

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Press/Pull and Abs with a lil cardio sprinkled on top at BOOTCAMP 619 am/pm workouts on the 24th. You are only as good as your word, so honor it. : )

Juan Carlos Rivas Testimonial

With BOOTCAMP 619 I have learned to push myself harder than I thought I could. I feel fit, energized, and in control of my own health. Training with Chris I have learned to make changes to my lifestyle to enjoy good food, keep active and feel stronger.

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Trends in Nutrition for Today’s Children

Trend data suggests that changes in eating patterns are correlated with increases in childhood overweight and obesity. In general, children and adolescents are consuming more food away from home, snacking more frequently and consuming more sugary beverages.


These nutritional choices are led mostly by the convenience and seeming economical nature of fast food. Between the 70’s to the 90’s there was an increase of 32% in food prepared and consumed outside the home in children, which translated to a increase to 243 additional calories, mainly in adolescents. In addition, calories from snacks increased by over 120 calories and portion sizes of salty snacks increased 60%. Soft drink portion sizes increased by 63%. By the 2000’s whole grains only occupy 12% of total grain consumption in children and potatoes make up 56% of all vegetable portions. Healthier options, like green and orange vegetables, rich in vitamins and anti-oxidants, make up only 12%.


Aside from making the wrong choices, many studies indicate that children are not eating the even getting the recommended servings of foods shown in the USDA food pyramid. Only 21% of young people eat the recommended five or more servings of fruits and vegetables each day. Soda consumption is also on the rise. Thirty-two percent of adolescent girls and 52% of boys consume three or more servings of soda per day. Combined with the decline in milk consumption, this is having a devastating effect on the health of American children.


Parents should encourage their children to consume less snacks and sugary drinks by providing a model of good nutritional behaviors and keeping their pantries stocked with healthier choices for their children. Studies have shown the increased consumption of fruits and vegetables, leads to a lower, healthier body mass index in children.


By helping yourself be healthier, you can give better guidance to your family!

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Deanna's Testimonial

“BOOTCAMP 619 has not only given me a new fabulous and fit body... it has given me a new outlook on the importance of healthy eating habits and the direct impact the foods we consume has on our bodies. As a woman one our infamous problem areas is our midsection..AKA.. "Muffin Top"...since starting bootcamp I have shed my muffin top!! I have trimmed inches of my sides and waist area. I have seen great defintion in my legs....and I am seeing Michelle Obama arms...emerge!!! I recently went bathing suit shopping and was able to see the results of all my hard work...I am proud to show off my new fit body!! Working out with my fellow bootcampers keeps me motivated and I love the camaraderie and team spirit.”

Robert and Perla Testimonial

Chris,
Here's our before and after. Major improvements, but we'll make more! Thank you for your help, we love your workouts.

Mallory Norblad Testimonial

After only seven weeks on the Chris Keith Nutrition plan! Thanks for your help in taking me to the next level in my training...
I will be racing in the World Championships of Water Ski Racing in two and a half weeks and I am ready to go!
Thank you so much Chris.

How Can Parents Help Their Children Be Healthier?

If your child is overweight, there are many ways to prevent further weight gain and help your child regain a healthy body weight and body image at the same time. Even if your child is in a healthy weight range, it is important to give children healthful, low-fat snacks and make sure that they take part in physical activity every day.


Many experts recommend that television, including video games and computer time, should be limited to seven hours per week. Older children should be taught to make healthier choices when selecting snacks and meals. It is important for children to avoid snacking or eating meals while watching television.


Parents set the standard for their children. Here are some suggestions for keeping your home child-health friendly.


Plentiful Pantry: Keep your kitchen stocked with delicious and nutritious foods such as fruits, vegetables, whole grains, nuts, beans, lean proteins and low-fat dairy products. By eliminating junk food from your kitchen, hungry children will automatically make the right choices at home.


More Mealtimes: Have meals as a family. Don’t place your child on a restrictive diet – just make sure that all the choices in the home are healthy for them. Food should never be used as a reward or a punishment. Make sure that weigh-loss meals are low in calories but not in essential nutrients. Any weight loss management program should be supervised by a physician.


Sweet Treats: Sweets are just that – a treat. By giving up sweets entirely you could alienate your child. Make sure that kids understand that sweets are something special, not to be eating every day. One suggestion is to go out for them as a special event and not keep them at home. For example, going out for ice cream, rather than keeping it in the freezer, teaches kids that it is something special. This can also be great family bonding time!


Fore go Fast Food: Studies show that overweight teens consume about 400 more calories a day when they eat fast food. Help you child appreciate the delicious taste of fresh, healthy food.


TV Turn Off: Make the home and family a time for activity, not sedentary TV-watching. Having a TV in the bedroom may encourage kids to spend more time in a solitary, sedentary environment.


If your child is already overweight, it is important that they know they are loved and appreciated, no matter what their weight may be. An overweight child will likely know better than anyone else that they have a weight problem and don’t need reminders of it at home. Encouragement and proper modeling from their parents is the best attitude to take.


Focus on your child’s health and positive qualities, not their weight. Try not to make them feel different – focus on gradually changing your family’s physical activity and eating habits and be a good role model for your child. If they see you consuming healthy foods and engaging in proper physical activity, they are more likely to do so themselves. If you are an active parent, subtly get them involved in your activities and you may find their healthy and body image improving along with your relationship growing.


The U.S. Surgeon General also reminds us that an appropriate goal for many overweight children is to maintain their current weight while growing normally in height. They also recommend 60 minutes of daily physical activity for children most days of the week, but even greater amounts may be necessary for sustaining weight loss. Make sure that these vigorous activities are fun for your child.


If you are interested in getting on the track to health, come to BOOTCAMP 619!

The Effects of Overweight and Obesity on Children’s Health

The first effects of high weight or obesity in children are emotional and psychological. These are soon followed by the physical effects on a child or adolescent’s health.


Some of the emotional and psychological issues related to a child being overweight not only affect them through adolescence, but into adulthood.


Teasing: Studies have shown that though children who are exercising to lose excess weight may be teased by their peers, the children who dealt with and discussed the issue openly, rather than avoiding exercise, had a healthier self-esteem and enjoyed exercise more.


Discrimination: Overweight or obese children are often the subject of social discrimination. They can often unknowingly be discriminated against by their own family members. It is important for parents to encourage their children to be active and speak openly about concerns they have about their weight and related activities without pressure or judgment. Parents should focus on their child’s health and positive attributes without focusing on weight.


Stereotypes: With society’s view of weight-gain and obesity seen as “fair-game,” children are the most susceptible to the negative effects of weight-related stereotypes.


Low Self-Esteem: In children, body-type is most associated with appearance and athletic ability, rather than competence, as in adults. The effects of overweight and obesity become strongest as children move into adolescence. These formative years can have a profound effect on adult attitudes.


Anxiety and Depression: Parents should be watchful for signs that their child is having problems—such as changes in sleep habits, withdrawal from their normal activities or unusual irritability.


Overweight and obesity can lead to problems in childhood, adolescence and on to adulthood.


Diabetes: Type 2 diabetes, previously considered an adult disease, has increased dramatically in children and adolescents. According to the U.S. Surgeon General, overweight and obesity are closely linked to type 2 diabetes.


High Blood Pressure: The American Heart Associate notes a direct link between high blood pressure and overweight children. A special diet and physical activity may be prescribed by the doctor to help lower high blood pressure in overweight children.


Heart Disease: The U.S. Surgeon General reports that overweight children are more susceptible to heart disease as adults.


Sleep and Respiratory Problems: Research shows that at least one-fourth of overweight children have serious sleep problems. Not sleeping well can affect children's behavior, their ability to function in school. Sleep problems can often be caused by apnea and other respiratory issues brought on by overweight. Three months of physical activity showed an 80% improvement for children diagnosed with sleep problems.


Cancer: The American Cancer Society reports that overweight and obesity are associated with increased risk for cancers of the breast, colon, endometrium, esophagus, gall bladder, pancreas, and kidney and that since overweight children are more likely to become overweight adults, they are at higher risk for these diseases.


Liver Disease: With some overweight children developing liver disease and even requiring transplants, health experts are urging pediatricians to watch for warning signs and address the problem through lifestyle changes.


Early Puberty: Studies show there is a link between body fat and puberty. They lend support to the idea that the obesity epidemic among children in the U.S. may be driving a trend toward earlier puberty in girls.


If you are concerned about your family's health, talk to Chris Keith.

Overweight and Obesity in Children

Though there is no general agreement in the medical community on the definition of obesity in children, most professionals use the body mass index as a guideline. BMI, or Body Mass Index, indicates body weight measured in pound in proportion to the height measured in feet for adults. Studies have revealed that if an adult’s body mass index is 17-32 then they have a longer life.

It has been seen that men have less fat than women with the same body mass index. BMI can also relate to a person’s health condition.

If you have a high body mass index then you can be at risk of having high blood pressure, diabetes, and cardiovascular diseases.

In children, there are varying opinions on the body mass index, but some define obesity as a body weight at least 20% higher than a healthy weight for a child of that age, or a body fat percentage above 25% in boys or above 32% in girls.
The Center for Disease Control defines obesity as a BMI greater than the 95th percentile. It has published tables for determining this in children.

Obesity is now among the most widespread medical problems facing children and adolescents in the United States. About 16% of adolescents aged 12 to 19 and children aged six to 11 are obese in the United States. It has a devastating affect on a child’s life and can increase the risk of a number of health problems, as wells as emotional and social problems. Obese children are also more likely to be obese as adults, which increases their risk of heart disease and stroke, as well as other serious health problems.


High Cholesterol
Hypertension
Respiratory Ailments
Orthopedic Problems
Depression
Type 2 Diabetes


Studies have shown that overweight adolescents have a 70% change of becoming overweight or obese adults, with the rate increasing to 80% if one or more parent is overweight or obese.

For more information on how to help your family stay fit, talk with Chris Keith at BOOTCAMP 619.

BOOTCAMP 619’s Guide to Family Fitness

A healthy family can be a happy family. At BOOTCAMP 619, we believe it is important for our members not only to be fit themselves, but to be ambassadors of good health and fitness to their families and community.

Even if you are getting a later start, it is important to work toward a healthy lifestyle at any age. However, to live a long and vigorous life, it is best to start early.

Educating and modeling healthier fitness and nutrition choices for our children is crucial. Aside from the fact that proper diet and exercise for children will promote good physical progress, it is also important for psychological development and life-long health.

Well developed motor skills
Social development and confidence
Good nutritional skills for life-long health
Strong immunity and disease fighting
Increased bone density for safety
Promotion of weight control

With childhood obesity and its related diseases on the rise, along with common budget cuts in children’s physical education in schools, BOOTCAMP 619 is on a crusade for the promotion of our children’s health. As kids are getting ready to go back to school, BOOTCAMP 619 will post a series of articles for parents on such issues as childhood obesity and physical education for kids, along with information on how parents can promote a healthy lifestyle for their children.

Keep watching the BOOTCAMP 619 blog for more information and come in to talk to Chris Keith about your fitness plans and how you can help your kids stay fit.

Nutrient Density: Fats, Oils and Sweets Group

The USDA recommends that we treat our daily food intake like a budget. Often it is considered that calories from fats, oils and sweets can give energy to active people and can be added to the diet when we have “room for extra.” For example, if a person’s daily essential calories should be about 2000 and they have consumed 1700 calories from the essential food groups, they may have 300 discretionary calories that can be left over for the consumption of fats, oils and sweets. However, it is also important to remember that essential fatty acids are included in this category and are an integral part of a healthy, balanced diet. Therefore, it is important to choose your fats wisely.


Both fats and oils are included in this category. Though similar, they are two distinct food types.


Oils are fats that are liquid at room temperature such as olive oil, canola oil and soybean oil. Most are products of vegetables, some fruit or fish. They can be used for cooking or other, such as walnut oil and sesame oil, can be used for flavoring. Foods such as avocados, nuts and olives are high in oil. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils and other foods from plant sources do not contain cholesterol.


Fats, such as butter, animal fat and shortening are solid at room temperature. Solid fats tend to contain more saturated or trans fats than oils. Saturated fats and cholesterol raise the LDL, or bad, cholesterol, and can increase the risk of heart disease.


There are many positive effects one can get from the consumption of some oils. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. These fatty acids are necessary for health and are known as “essential fatty acids.”


MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol. They are also a major source of Vitamin E in our diet.


Vitamin E: Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation. A lack of vitamin E can lead to dull and falling hair, enlarged prostate, gastrointestinal disease, impotency, miscarriage, muscular wasting and heart disease.


Though these types of healthy oils that are found in foods such as tuna, salmon, olives, avocados, almonds and walnuts, are essential to the diet and have many excellent health benefits, they are very high in calories and should be consumed with attention to one’s total caloric balance.

All the foods we eat are fuel for the creation of a healthy body, as well as provide the energy we need to perform all of our daily activities. Though it may often seem difficult to track all the nutrients we need and can gain by eating whole foods, the benefit lies in the results of a vibrant, energetic, healthy body that has strong immunity to illness, cancer and other diseases. Sturdy bones provide a healthy foundation to a body strong with lean muscle. A vigorous heart and sharp brain give the stamina to perform and operate. The end result of a healthy body far outweighs the efforts put into making the right choices in our daily nutritional plan.

There is always room for a new member at BOOTCAMP 619.