Image via Wikipedia

Planting a garden can be good for your physical, mental, and emotional health. I have had gardens of various sizes along my life, most were used for herbs and flowers.  But this year is a big year for me, we just had a 10 x 25 foot space cleared for a garden. The ground was dug, a sprinkler system adjusted to water the garden, cedar pilings used and layers upon layers of quality soil was added. Now I am staring at a big pile of dirt. With the nice weather we have had here in Texas, I am motivated to begin planning my garden. As a fitness trainer for many years now, I know that performing household chores can burn what I call “bonus calories.” And being the food snob that I am I also am aware of the gifts my garden will give to my family. So I am ready to start scanning websites and catalogs for special seeds and seedlings.  Planting a garden is a great way to include your kids too, have them help you plan and dig your own family garden.

Image by mikebaird via Flickr

These figures are based upon a person who weighs 150 pounds, if you weigh less you burn less, if you weigh more you will burn more.  

ACTIVITY :CALORIES BURNED           

Aerobic Class:   210

Basketball:  280

Cleaning house actively: 150

Climbing Hills: 250

Cycling at moderate pace:130

Football: 270

Golf:  180

Karate: 400

Rowing Machine: 210

Running: 400

Skating moderately: 160

Skiing Downhill:200

Swimming: 280

Volleyball: 100    

Walking: slowly: 130

Walking Quickly: 200

Image via Wikipedia

I have used this game in all of my fitness camps and birthday parties. Its easy and kids of any age can play, even the 62 year old kids.

What you will need:

A net or a rope to set across the backyard.

A bunch of balloons (sorry someone will have to blow these up, or get a pump)

A bunch of people who like to have a good time.

Directions:

Determine how much time you would like to set for each game, I recommend 2 minutes each game.

Divide the people who like to have a good time into two groups. Each team takes a side. Throw all of the balloons into the game space. On “go” all players will quickly pick up the balloons and toss them over the net to other teams backyard.    When the time is up the team with the fewest or cleanest backyard wins.

You can be so creative with this game, in the summer time I use water balloons!

Have family fun this weekend.

Kim Wechsler

p.s. This game was taken from my book, 101 Cool Pool Games, published by Hunter House Publishing, Inc.,

Image via Wikipedia

Sounds like we are talking about a nine month old baby doesn’t it?  Well I’m not, I am talking about how to walk properly for exercise.  I chose this topic for todays lesson because as I’m sitting at my computer in  my office, the window overlooks a beautiful lake and walking path. Everyday I see people walking, some walk with friends,  dogs,  families,  personal trainers, and some walk alone.  I understand that some people choose to walk because it can be very relaxing but walking is an excellent way to burn calories and tone muscles so why not get the most from walking? 

 Before taking a Walk…

My first tip to walking is to do some warm-up stretching. Begin by taking 10 deep breaths in your nose and out  your mouth. Walk in place for 3 minutes, during this time , lift your knees, bring your heel to your bottom, walk wide and even into a slow jog.  Now for static stretching. Stretch your calf muscles: you can do this by standing on a step and let one heel drop off the step slightly. Allow that heel to drop enough until you feel the calf muscle stretch. Hold this stretch for 30 seconds. Then switch to the other leg.

Quadriceps Stretch: Either balance on one foot or hold onto a fixed object, lift one heel toward your bottom. Grab that heel if you can or simply hold in this position. Be sure your knee is directly under your hip. Hold this stretch for 30 seconds then switch to your other leg.

Hamstring and gluteal stretch:  Using your arms take a deep breath in,  bring your arms overhead and then slowly bend at your waist placing your hands above your knee for back support. Allow your head to drop and breathe naturally. Feel the blood flow into your head and feel the stretch in the back of your thighs and glutes.  Hold this stretch for at least 30 seconds. To come back up into a standing position, tuck your tailbone under and roll up one vertebrae at a time. 

Arm Swing: Gently circle both arms in one direction, make small circles and gradually into larger circles. Reverse the direction. Swing arms forward and back.  

Ankle circles: In a standing position, lift one leg and circle your ankle in one direction, then reverse the direction. Repeat with the other leg.

If you are walking with your kids, be sure everyone in your family is