In case you didn’t catch all the helpful products Suzanne mentioned, here is a list.

• Run Run Run -  water bottles.
• Mercola – mineral sunscreens
• Sunshine Yoga – PVC free yoga mats
• Vitacost - Grapeseed Oil Moisturizer
• Blake Brody Footwear - studio footwear

How do you green your fitness routine?

They offer a set curriculum, continuous movement, hands-on sports skills, and education about the body all supported by the help of music and props they make exercise fun while establishing positive lifelong habits.  The program is taught by certified instructors that believe the best way to ensure a healthy future for our kids is to start building and teaching healthy lifestyles at an early age. 

The best part about Katie’s email (for the local readers) is that she’s offering 50% off an upcoming session at A-Game Sports complex in Franklin.  The 6 seek session starts September 15 and is normally $60.  One reader will be selected via random.org to take the class with their preschooler for just $30.  Each 30 minute session includes movement class, an art project and a healthy snack.  All the details can be found here.

To enter to win the 6 week KID-FIT session at A-Game Sportsplex for $30 (worth $60) please leave a comment below letting me know you did one or all of the following. 

1.  Followed Katie and KID-FIT TN on Twitter

2.  Liked KIDFITTN on Facebook and left a comment for Katie.

3.  Or, leave a comment below telling us your favorite way to keep your kids active.

Each comment counts as one entry so if you are using multiple methods please leave one comment per method.  The winner will be selected using random.org next Friday, September 9 and must redeem their session for the Sept. 15 classes at A-Game Sportsplex.  (Sorry, it’s not transferable to other KID-FIT programs.)     

Childhood obesity has tripled over the last 30 years, rising with the intake of unhealthy calories and the decline of physical activity.  It’s exciting to see so many new programs aimed at changing the health of our children by teaching positive health habits early on. 

If you’re interested in a KID-FIT class, but don’t live in Middle Tennessee, check out their website for a location near you. 

There are lots of great ways to get our kids moving.  From organized activities like baseball, dance classes, gymnastics and martial arts to family activities, like evening walks, bike rides, hiking, living room dancing, and skating.  Check out some of these other great resources for ideas and inspiration.

Let’s Move!     Play 60     Choose My Plate 

Nature Boy enjoys the magic of a healthy snack with his buddy

 even found myself watching the Disney channel long after the kids have moved on to another activity.  So it’s not surprising that I’m very aware of their recent emphasis on healthy living and I’m not the only one who’s noticed. 

The boys have asked me questions about projects they’ve seen on the Disney Friends for Change commercials, they compare our local farmer’s market to the ones they’ve visited virtually with the various Disney stars, and just last week they whipped up a recipe for a healthy trailmix after watching Zefronk, who has inspired my oldest to be a future “cooker”. 

I’m thankful that the programming on Disney is reinforcing the messages I’m already working to instill in the boys about making healthy lifestyle choices for themselves and the environment.  Maybe in a few years, we can enter the “Magic of Healthy Living” Contest.  I know the boys would love the opportunity to celebrate the spirit of living well with their favorite Disney characters and kids from across the country. 

If you haven’t heard of this new contest you should check it out.  The winners have already been selected for 2010 and are preparing for their Magic of Health Living Weekend at Epcot this month.  But the 2011 contest will be here soon and Disney will be accepting essays, videos and multimedia submissions from kids, families, schools and communities on discovering the true magic of healthy living. 

Are you starting a school, community or family garden?  Why not video journal the experience for your submission.  Has your family committed to trying new foods in 2011.  Take photos and write about what you learn to share in your submission.  Maybe you love to cook.  Why not work as a team and build a family cookbook of your favorite recipes that incorporate fruits and vegetables.  That sounds like a winning submission to me. 

Whether you do if for the chance to win a trip to Epcot or simply to enjoy the “magic of healthy living” – do it and share your story!  I know I’d love to hear about it!

In my defense, it’s been freezing outside, the kids we’re sick and we’ve had like a zillion snow days, which is highly unusual in Tennessee.  So we’ve formed some bad habits over the last three or four weeks and it’s time to break them.

They say it takes two weeks to form a new habit, so for the next 14 days I’m going to track our minutes of active play.  It often seems like we’re really busy and spend a lot of time moving and playing, but when I calculated the minutes from yesterday we barely made 60. 

Here’s what we did:

• 10 minutes playing chase, soccer and baseball in the backyard (then everyone got cold)
• 30 minutes walking around the neighborhood (we bundled up more)
• 15 minutes playing Wii active games like snowboarding and Sports Resort

The kids also ran around the house a lot playing vikings and dragons so I’m sure they hit 60…I may have missed the mark by a few minutes and to be honest some of the activities I did with the kids didn’t really get my heart rate up.  I could definitely do more.   I don’t want to be obsessive about play time, but I do want to get an accurate feel for how much we’re getting and make a conscious effort to move a little more each day.

On that note…I’m off to burn some calories on the mat with Jillian Michael’s Yoga Meltdown.

If you counted up your active minutes each day would you have more or less than 60?  How do you stay active with the kids during the cold winter months?

NUTRITION:
Preparing nutritious meals is great when you have a lot of time to plan and cook, but what about the days when all you have time for is a quick pot of spaghetti? What if you’re on the go and don’t have time to eat? I’ve learned that by spending an extra 15-20 minutes on my grocery shopping day I can save myself tons of time during the week and ensure we are eating healthy meals and snacks. Here are my tips and grocery staples:

1. Rotisserie chicken – I buy a rotisserie chicken almost every week. Peel off the skin, break it up and store it in the fridge ready to eat. I like to throw it on salads or mix it into pasta for a quick and easy meal that’s more satisfying than salad or pasta might be on their own. I also pack it in the boys’ lunches or dip it in hummus for a quick snack when I’m running out the door.
2. Frozen baby food – My kids haven’t needed baby food for over a year, but I still buy purred frozen veggies. I mix them into spaghetti sauce, macaroni and cheese, and smoothies. It’s a really fast and easy way to add an extra serving of veggies to a meal. The variety that Happy Baby offers helps me get creative. I just match the flavors and colors.
3. Buy lots of seasonal fruit – I put half of it in a bowl out on the counter to grab for quick snacks walking out the door. The rest I immediately cut up into a fruit salad and put in the fridge with a spoon. I try to serve a few scoops of fruit salad with every meal. It’s also great for a fast snack the kids can dish up themselves.
4. Keep straws on hand - I found that it was taking me all afternoon to finish a glass of water. I heard that when you use a straw you drink significantly more so I tried it and it’s true. Think about your water consumption at a restaurant. Don’t’ you drink more when you have a straw? I don’t know why, but it works.

FITNESS:
The thing I am constantly reminding myself is that I don’t have to take a 60 minute class to get a good workout. If I squeeze in 30 minutes throughout the course of the day that’s just as good going for a run or taking a class – especially when I’m pressed for time. I tend to get discouraged when I can’t get my workouts in because they clear my head and make me feel good. So committing to exercising whenever I have time – for as long as I can – has really helped me. Here are a few things that seem to work on even the busiest days.

1. Stock up on a few short but effective workout DVDs – I like The Shred with Jillian Michaels because it’s only 20 minutes, but you get intense cardio and toning. I’m always sore no matter how many times I do it. I also like the 10 Minute Solutions series, especially Pilates Perfect Body with Suzanne Bowen. It’s divided into 10 minute segments focusing on different body parts so it easily adjusts to my schedule. I can do 10 minutes of arms or 50 minutes and get my whole body.
2. iPhone Apps – These are so great for squeezing in a few exercises at home or on the go. They require limited equipment and I can do as many exercises as I have time for. One of my favorites is the Women’s Health Workout. I get to choose exercises by body part or by workout – cardio, toning, stretching, etc. If you don’t have an iPhone keeping a few workout magazines on hand is a great idea.
3. Combine healthy activity with quality time with the family – I love that I don’t have to choose between working out and spending time with my family. I can combine the two. Lately, we’ve had so much fun coming up with indoor relay races, building mazes out of chairs and furniture and army crawling through them, or just turning on some music and dancing. It’s great because we’re having fun together and everyone is getting a little exercise.
4. Keep a resistance band next to the TV – If I haven’t had time to work out, but I’m sitting down to watch a favorite show I’ll grab my resistance band and squeeze in a few exercises or jumping jacks during the commercials.
5. Kiss your spouse – When the day has just been too busy and I haven’t stuck to my healthy habits I can fall back on this. Kissing burns 2 calories a minute and reduces stress. Make this your fall back plan. It’s good for you and your relationship!

When I’m busy it’s easy to let my healthy habits fall by the wayside. I’m focusing on reminding myself that I don’t have to be perfect. I don’t need to beat myself up when we run through a drive through or skip a day or two of exercise. But focusing on theses small ideas makes it all more manageable – even on the busiest days.

How do you make time for healthy meals and activity on your busy days?

I’ll admit, it was the stylish workout clothes that attracrtred me to this company initially, but it’s their commitment to community and their company manifesto (see image on the right) that really makes me love them! If you haven’t heard of Lululemon, they’re worth checking out. I asked Molly Watson, the manager of the new Nashville store to answer a few questions about the company and provide some insight into what they’re all about. You can also check out the company website to find a list of free classes offered at local stores.

Here’s more from Molly on Lululemon.

1. What is Lululemon’s philosophy on community?

lululemon sees community relations as the key to our business. We are a grassroots company and we beleive strongly that in order to connect with the guest we need to be out in the community, meeting them face to face and sharing athletics with them. We also see our showrooms and stores as hubs of knowledge about yoga, pilates, bootcamps, run groups, hiking, biking, swimming….etc. We want people to be able to come into our locations to learn about what is going on athletically around them. As employees, we take these classes so that we can, from personal experience, help people find what they are looking for, no matter what the sport.

2. What is your favorite phrase from the Lululemon manifesto and why?

“Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.”
This is my favorite manifesto quote because I think it is so important to stop and appreciate every aspect of every day. And not always the good, but the bad too, because it is in those moments we really discover ourselves.

3. What do you hope to bring to the community?

I hope to bring unity. I think that there is so much power in a group of people coming together for the same action- to bring health and happiness to peoples lives. There are so many amazing people already doing this every day in Nashville and we want to bring them together to make an even bigger impact.

4. Any thoughts on what makes Lululemon a good fit for Nashville?

Nashville is an active place! And I think people appreciate great athletic wear because they use it daily and then need to run errands. lululemon is great for that because it dries so quickly and maintains it shape. You can work out and then be in those clothes all day!

5. What can you tell us about the clothes? Are they specifically designed for yoga or suitable for most sports/athletics?

Our clothes are super multi-functional. We have a yoga/pilates line, a run line, a dance line and an apres line (to and from, cotton peices). The mixing and matching of these lines allows you to find those perfect peices that work for the sports you practice. The majority of our fabrics, with the exception of cotton, are moisture wiking- meaning they help keep you super dry while you are sweating. As well, everything is pre-shrunk and flat seamed, which means no suprises or chaffing!

6. Are the classes and workshops for experienced yoga or fitness students or are they suitable for beginners as well?

Our free yoga class on Saturdays from 11-12pm are geared towards beginners. We host the class in order to make yoga accessible to everyone. We strongly believe it is an important part of staying healthy and want everyone to be able to enjoy it!

7. Anything else you want to mention?

Please visit our website: www.lululemon.com/nashville/nashvilleshowroom
Or check us out on Facebook: http://www.facebook.com/home.php?#/lululemonNashville

Release, the first DVD in the Ruah Movement series, will challenge every part of your body to create long, sleek muscles while burning fat and encouraging the body to release negative stress stored in the muscles.  Release doesn’t include the typical cardio moves, but co-creators, Leah and Suzanne, get your heart pumping  by consistently engaging the largest muscle groups and working them to the point of fatigue.   The simple movement combinations are easy to follow, but challenging enough that even the most avid fitness enthusiast will feel the workout the next day.  The video is broken down into four segments that keep you motivated and offer enough variety to make this a DVD you can use again and again.   

The website claims that the movement combinations in the Ruah series will release physical, emotional,  and mental stress from the body, which will help release body fat, decrease health risks and improve self-esteem.  These are lofty claims, but I’ve found them to be true.  In performing the movement combinations, I can feel the tension leaving my muscles.  I finish this DVD feeling stronger, healthier, more relaxed. 

Watch a clip of the Release workout and see for yourself. 

[youtube=http://www.youtube.com/watch?v=bU7QNOwoWDw]

DVD Workout That Really Works

In today’s economy many people are having to give up the “perk” of a gym membership which begs the question “What do I do now to stay in shape?”  A great way to stay fit without breaking the bankis to buy fitness DVDs that you can do at home.  They usually run between $ 15.99-19.99 and obviously that is a one time expense that you can keep benefiting from.  There is a catch though, finding the right workout DVD for you.  There are millions out there and how do you really know if it is going to be any good?  I mean lets face it we have all gone out and purchased a workout video that we thought was going to “change our bodies” only to find out it wasn’t much of a workout and now its tucked away in the back of some closet.  So I am hear to help you weed through the good, the bad and the boring when it comes to workout videos.  My first recommendation is a video from Jillian Michaels…the exceptionally challenging trainer from the Biggest Loser.  The last three seasons Jillian’s contestant has won and lets not forget they were all females, clearly this trainer knows what she is doing! 

To jump start your metabolism try Jillian Michaels Banish Fat Boost Metabolism DVD (on sale for $10.45 at www.exercisetv.tv) This is a KILLER workout designed to keep your heart pumping and you sweating.  My favorite thing about it is that it requires NO equipment.  It’s just you, your TV and Jillian.  You will jump, squat, kick and crunch your way to a healthier you!  The DVD consists of a warm-up, cardio circuits and a cool down.    Be advised this DVD is not for the weak at heart.  Jillian gives modifications but it is still an hour of heart pumping cardio.  If you still want to give it a try start off by only doing the first 20-30 min of the workout and build your way up. 

More ideas:

• Flip through the On Demand section on your cable.  You can find free workouts under sports that range in style from Dance Party to Pilates.  There are options for cardio, strength training and stretching and you can usually find segments as short as 15 minutes and as long as 60 minutes. 
• Start a video exchange with your friends.  This will save you money and you’ll have a personal review from a trusted source.
• Rent a few videos from your local library.  If you like them, you can always order a copy and if you don’t…at least you didn’t waste your money.

What are your favorite fitness DVDs?

From Autumn:  If you’re like me, you never know when you might get a few minutes free to workout.  So when that time comes, it helps if you don’t have to think about it.  Below is a playlist of some of my favorite workout songs along with cardio and toning suggestions.  All the prep work is done for you and you don’t need any equipment (other than your i-pod.)  This is 25 minutes of music and you should stretch for 5 minutes afterwards giving yourself a total of 30 minutes of exercise.   Download these songs onto your i-pod today and be ready the next time you have 30 minutes to focus on your self and your health.

Cardio/Toning Workout Playlist

The Beat Gos On (Britney Spears) -  1 min of “fake” jump rope, followed by 20 squats, 40 Jumping Jacks, repeat till the song ends.

Have a Nice Day (Bon Jovi) - 20 alternating forward lunges, 10 push-ups, 20 alternating forward lunges, 10 tricep dips on the couch or chair (make sure the chair weighs enough that you wont make it tip over) Repeat till the song ends.

Piece of My Heart (Faith Hill)  - 50 High Knees, 15 Bicep curls, 20 backward lunges with front kick (do each leg individually and 20 on each side), 15 Hammer curls using your own resistance.

Heartbreaker (Pat Benatar)  -  30 Jumping Jacks, 15 forward Side shoulder raises using your own resistance , 30 Squats with alternating side leg lifts, 15 Shoulder presses using your own resistance. REPEAT

I’m So Excited (The Pointer Sisters)  - Hold a basic plank for 30 sec.  HIGH PLANK TO LOW PLANK (start in a low plank on the forearms then raise your self up to a high plank on your hands…do 10 leading with right hand and 10 leading with left hand), 20 CHEST PRESSES lying on your back using your own resistance, 25 CHEST FLYS using your own resistance.

Wild Wild West (Will Smith) -  50 crunches, 50 bicycle crunches, 50 crunches with the legs in the air, 50 crunches with the knees dropped to the right then 50 more with knees dropped to the left. (Repeat if you have time.)

REMEMBER:  Every little bit counts so even if you only have 10-15 min in  your day to get a workout in, do it!!!!  You can burn 100 calories in 10 min running, jumping rope or doing jumping jacks.  If your lucky enough to do that 3 times a day you’ve done 30 – 45 minutes of exercise and burned an extra 300 -450 calories! 

Visit http://www.p-3fitness.com to learn more about Autumn Calabrese and P-3 Fitness.  Watch for more tips and workout suggestions from Autumn.  She will be a regular fitness contributor to Broccoli Cupcake.  You can contact her with questions at autumn@p-3fitness.com.