Tag: kids

How to Get Kids/Teens to Exercise; a Sample Workout

How to Get Kids/Teens to Exercise; a Sample Workout

Start with 5 minutes of running or combo of 1 minute walk, 1 minute run.

more »
No Comments »

How to Get Kids to Exercise: My Daughters Perspective

How to Get Kids to Exercise: My Daughters Perspective

Dance is my way of exercising!

more »
No Comments »

5 Ways to Help Our Kids Be Healthy- Video & Article

5 Ways to Help Our Kids Be Healthy- Video & Article

I recently submitted this video and article to a group called Workingmother.com, and thought you might find them helpful. Video- 5 Ways to Help Kids Be Healthy Article: 5 Ways to Help Our Children be Healthy By Peter K, MS, PT I remember when my daughter was 3 and played soccer on a team for the [...]

more »
No Comments »

Recipe- Whole Wheat Cookies; Delicious & Nutritious

Recipe- Whole Wheat Cookies; Delicious & Nutritious

A healthier cookie that tastes great!

more »
No Comments »

Are you interested in helping your family be healthier? Please read this

The Fit Friends’ Revolution is launching a “Fit Family Revolution Challenge” this spring. The goal is to help you and your family eat healthier, get more active and create a fit lifestyle for yourself and the people you love most.

We want to hear from you. Below is a list of what we’ll be offering.  What did we miss that would be helpful to you?

  • Food plans that help you design quick healthy meals for your family with simple grocery lists
  • Daily 20 minute activities to get your family moving
  • How to get the family motivated to eat healthy and move more
  • How to prevent diseases like obesity, diabetes, heart disease and cancer
  • How to fit health into an already busy schedule

Please contact us now with any questions, suggestions, feedback >

This challenge is free to all FFR members.  Not a FFR member but want to be part of the Fit Family Revolution Challenge?  Just join with your whole family here for only $9.99 per month.

No Comments »

How these moms are getting their kids to eat healthy and exercise

Join the Fit Friends’ Revolution and get your FREE fitness kit >


I spoke with several moms in the Fit Friends’s Revolution this weekend and they shared their desire to help there kids be healthy.  All of them have already made great changes like more »

No Comments »

A hot dog you can feel good about giving kids

applegate farms hot dogs

I know you don’t like to give your kids fatty, salty, nitrate laden hot dogs right :-) .

Good news!  Join the Fit Friends Revolution to read more and get your FREE fitness kit > more »

No Comments »

Childhood obesity- and here’s the bad news in case you didn’t know

5 Minutes to Fitness+ Club coming soon

childhood obesity graph

I recently blogged about the best reason to get healthy and it was all about doing it for the children in our lives. You can see it here .

A friend just sent the graph above to me.  It indicates the 1 out 3 children in the US are obese or overweight. This is an excerpt:

“The report also includes obesity rates among youths ages 10-17, and the results of a new poll on childhood obesity conducted by Greenberg Quinlan Rosner Research and American Viewpoint. The poll shows that 80 percent of Americans recognize that childhood obesity is a significant and growing challenge for the country, and 50 percent of Americans believe childhood obesity is such an important issue that we need to invest more to prevent it immediately. The survey also found that 84 percent of parents believe their children are at a healthy weight, but research shows nearly one-third of children and teens are obese or overweight. Obesity rates among youths ages 10-17 from the 2007 National Survey of Children’s Health (NSCH) also were included in the 2009 F as in Fat report. Data collection for the next NSCH will begin in 2011. Currently, more than 12 million children and adolescents are considered obese.”


Thoedor Geisel (Dr Seuss) said, “Let’s help our children. If we don’t who will?”

No Comments »

How to get kids to eat fish- recipe included

www.peterkfitness.com for more……

Emmas baked fish

The way to get kids to eat anything healthy is to:

  • Ask them to help choose the meal (make the choices healthy obviously)
  • Let them help you prepare the meal (Yea, it will be messy but so what)
  • Get them excited (“This fish is going to be the most delicious fish you ever had” wink wink smile smile)
  • Tell them what it will do for them (Eating fish will make your heart stronger so you can do all the things you love for a really long time)

My daughter Emma chose this recipe out of her Princess and the Frog cookbook. She was so excited to make it because I made it a big deal and let her and her sister help.

Here’s our modified recipe

  • 1 box organic golden crackers (Ritz will do)
  • 1 lb tilapia filets
  • 3 tbsp olive oil
  • pinch of salt and pepper
  • 1 tbsp each of garlic powder, onion powder, basil, & oregano
  • olive oil spray
  • 1 lemon

Preheat the oven to 350. Have the kids crush the whole box of crackers into a large bowl (they love this part). Mix the salt, pepper, basil, oregano, garlic & onion powder in with the crackers. Pour the olive oil in a deep dish and dredge the fish in the olive oil. Then dredge in the cracker mixture and place on baking sheet and spray with olive oil. Bake in the oven about 12 minutes or until cracker mixture is golden brown and fish flakes easily with fork. Squeeze lemon over fish and serve with tarter sauce. (We made homemade tarter sauce with low fat mayo and pickle relish) Enjoy!!!!!

No Comments »

Don’t call them treats

www.peterkfitness.com for more info………

kids eating chocolate

(my daughters enjoying bananas dipped in dark chocolate)

Don’t call dessert, cookies, cakes, ice cream, candy, etc; treats. The word “treats” makes them more alluring and appealing and makes broccoli by comparison seem like punishment. Be mindful of the perceptions you create in your kids minds.

Treats are:

  • Spending time with family
  • More play time
  • A new book
  • Family movie night
  • Energizing foods
  • Fun fitness
No Comments »