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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana"><b>Challenge Your Family To Be Active And Fit!</b>
</font></p>
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<font face="Verdana" size="2">Written by, Jim Liston,
C.S.C.S., President of CATZ Competitive Athlete Training
Zone in Pasadena, California. Meredith Stewart, M.S.,
C.S.C.S, Director of Programming for CATZ Competitive
Athlete Training Zone in Needham, MA. Submitted by the
Needham Health Department.</font><!--mstheme--></font></td>
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<p align="center"><font face="Verdana" size="2"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a></font><!--mstheme--></font></td>
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<font face="Verdana" size="1">In today�s world it is a fact that
children are less physically active than a generation ago. The Office
of the Surgeon General reported in 1996 that �television, video games,
entertainment, motorized transportation, fast food, and a lack of
regular exercise have all contributed to the poor physical condition or
our society.� This inactivity has a detrimental effect on our
children�s health and well being. </font></p>
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<font face="Verdana" size="1">Inactivity not only leads to obesity and
health concerns but can also play a large role in the development of low
self-esteem. Overweight children who struggle doing every day chores,
moving around a practice field, or participating in gym class often
suffer from the effects of low self-esteem. The American Medical
Association stated that �regular physical activity is linked to a wide
array of physical and mental health advantages�, and according to the
American Psychological Association �children involved in regular
exercise earn better grades and have better social skills than those who
are not.�</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">As a parent, show your children the
importance of physical activity by being active yourself and
participating in your child�s activities. Teaching children to be
physically active at a young age increases the chance that they will be
active as an adult. </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">It is challenging to raise active, fit
children given today�s hectic schedules and busy life styles. Physical
fitness does not have to be tedious and monopolize time; however, it
does take a commitment on the part of the entire family to spend more
time engaging in physical activity. </font></p>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Enjoyable and challenging exercises
encourage children to exercise and help build the skills and healthy
mind-set that can last a lifetime. Try incorporating some of the
following activities to jump-start your family�s fitness. All you need
for a fantastic family outing centered around fitness is a pair of
shorts, sneakers, cones, and of course imagination. Here are some great
workouts designed for families with children of all ages that will keep
them motivated and having fun. Focus on being imaginative and don�t
worry about making mistakes!</font></p>
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<h1 align="justify" style="margin: 1px 5px"><!--mstheme--><font color="#330099">
<font face="Verdana" size="1" color="#000000">Warm Up</font><!--mstheme--></font></h1>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">It is always important to do a warm up
before starting any activity. Place two cones 10-15 yards apart.
Perform the following continuous warm up exercises between the cones
with an easy jog return. The warm up should focus on coordination and
motor skill development. Spend 5-10 minutes on the warm up and stretch
before beginning any of the activities.</font></p>
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<font face="Verdana" size="1">
</font></p>
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<font face="Verdana" size="1">Skip</font><!--mstheme--></font></td>
<td><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Forward Shuffle</font><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Twister Skip</font><!--mstheme--></font></td>
<td><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Backward Shuffle</font><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Skip with Cross Arms</font><!--mstheme--></font></td>
<td><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Backpedal</font><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Skip with Arm Circles</font><!--mstheme--></font></td>
<td><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Butt Kickers </font><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Straight Leg Skip</font><!--mstheme--></font></td>
<td><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">High Knee Run</font><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Side Shuffle (both sides)</font><!--mstheme--></font></td>
<td><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Carioca (both sides) </font><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<h2 align="justify" style="margin: 1px 5px"><!--mstheme--><font color="#330099">
<font face="Verdana" size="1"><span style="text-decoration:none"> </span></font><!--mstheme--></font></h2>
<p align="justify" style="margin: 1px 5px"><b>
<font face="Verdana" size="1" color="#000000">Activities</font></b></p>
<p align="justify" style="margin: 1px 5px"> </p>
<p align="justify" style="margin: 1px 5px"><b>
<font face="Verdana" size="1">1. Sprints</font></b></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Place two cones about 10 feet apart (call
this the starting line) and two cones opposite them 15 yards away (the
finish line). Run the sprints as a family or in small groups. To make
the sprints interesting use different starting positions. For instance,
start on your knees, belly, back, side, push up position, etc. Instead
of always sprinting add in skips, shuffles, backpedals, bear crawls,
etc. To add even more imagination and reaction, have one family member
be the leader of the sprint. When they take off everybody tries to
react as fast as they can and catch the leader.</font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Benefit: Improves cardiovascular health
and endurance. Sprints can be competitive, but the variation makes them
fun</font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1"> </font></p>
<p align="justify" style="margin: 1px 5px"><b>
<font face="Verdana" size="1">2. Circuits</font></b></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Create a square with cones 20 yards
apart. The family can all start at one cone or split up at various
cones. The designated leader calls out an exercise �five vertical
jumps� and everybody does five jumps. The leader then calls out a
moving exercise �skip� and everybody skips to the next cone clockwise in
the series. Another exercise is called out at the next cone �eight push
ups�. The sequence is continued until the family has made it around the
square. Exercises can be as creative as possible.</font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Benefit: Builds strength, speed, and
agility; encourages creativity</font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1"> </font></p>
<p align="justify" style="margin: 1px 5px"><b>
<font face="Verdana" size="1">3. Screamer</font></b></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Have the family get in two lines facing
each other in push up position so you are head to head. Everybody does
one push up, stands up and does one jump giving their partner a �high
ten�. Quickly drop back to push up position and do two push-ups and two
jumps. Repeat once more for three pushups and three jumps and then
reverse the drill back to one. Feel free to vary the reps and
exercises.</font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Benefit: Builds teamwork and trust, and
improves strength and endurance</font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify"> </p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px"><b>
<font face="Verdana" size="1">4. Mirror Drill</font></b></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="1">Have two family members stand 3 to 5 yards
apart facing each other. One person is designated the leader. For 15
sec the leader can do push ups, jumping jacks, squat jumps, etc and the
other person must follow trying to change from exercise to exercise as
fast as the leader. After 15 sec take 30sec to 45 sec off and then
switch leaders. Continue for 3 to 4 rounds.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="1">Benefit: Builds strength, speed, and
agility; encourages leadership and creativity.</font></p>
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<p align="justify" style="margin: 1px 5px"><i>
<span style="font-family: Verdana"><font size="1">This article is
brought to you by Eat Well/Be Fit Needham, a committee dedicated to
improving the health and well-being of Needham residents. This
town-wide committee is composed of concerned professionals consisting of
the Needham Health Department, Needham Public Schools, Beth Israel
Deaconess Hospital Needham, Nutritionists, Physicians, Needham Park and
Recreation Commission, the Massachusetts Department of Public Health and
local residents and businesses. For more information, contact the
Needham Health Department at 781-455-7523 or visit the web site at
<a style="color: blue; text-decoration: underline; text-underline: single" href="boheatwellbefit.htm">
www.town.needham.ma.us/boh/boheatwellbefit.htm</a> to see past articles.</font></span></i></p>
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