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Make Summer Workouts Fun!

ReadyGet the whole family moving this summer! Today’s guest blogger talks about how parents can squeeze in an exercise routine, plus incorporate the kids so it’s healthy and fun for everyone.

With summer around the corner, there is no better time to dial up your exercise and stay on track with your workout routine. Kids are home, the days are long and vacations are on the calendar, but with a little planning and a small amount of time, you can chisel away those abs, strengthen your whole body and get or stay in great shape.

To get started, try these tips:

Make a realistic commitment

Instead of hoping you have time to fit it in, decide and act on a course of action that keeps you fit this summer. Try 30 days of 10,000 steps/day, 300 pushups a month, 30 runs in 30 days, or even a benchmark number of workouts to hit over the summer.

Get up 10 minutes earlier

Even 10 minutes of exercise can be a keystone habit that helps you make healthier choices for the rest of your day. For your 10 minute workout, try the following:

  • Day 1 – 10 reps of Pushups, 10 reps of Sit-ups, 10 reps of Squats, repeated for as many rounds as possible in 10 minutes.
  • Day 2 – 10 rounds of 30 seconds on, 30 seconds off sprints around the block (running or cycling), mountain climbers in the living room, or even the plank.

Let your kids see you exercise

Kids are always watching adults to learn how to act, react and respond. If you let your kids see you exercise and prioritize your time to exercise, they may learn to do the same.

Incorporate your kids into the challenge

Buy everyone in the family an inexpensive pedometer and have a family challenge to see who can accumulate the most steps in a day, week, month and the summer. With older kids, create a point system based on every 30 minutes spent exercising. As family members accumulate points, they can receive gift cards or extra privileges.

Take a family walk or bike ride after dinner

With more hours of sunlight, there is no better way to wind down than to spend a few minutes as a family walking and talking after dinner. The activity will help aid in digestion and eliminate the consumption of extra calories, while the social interaction will create powerful bonds and open lines of communication.

Build an obstacle course

With smaller kids, creating and using an obstacle course can be a great source of exercise and fun. Use indoors, outdoors or the park to go over, under, around and through. Ensure that the obstacles are age-appropriate and that the course itself is manageable for everyone. Challenge yourself by aiming for a faster time or by seeing how many rounds you can do in a specified time.

Sign up and train for a race

Having a goal keeps you motivated, and training for a race can create healthy competition between family members. Races like color runs, mud runs, adventure races, obstacle courses and super hero runs may serve as an appropriate challenge for all ages while providing a new challenge or adventure.

Hire a personal trainer or join a group fitness class

The accountability of having an instructor or trainer to check in with or report to can work wonders for staying on track all summer while keeping the workout fresh and providing new challenges.

Written by: Andrew Chaddick, Personal Trainer

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About the Author

Andrew Chaddick, who is certified as a Strength and Conditioning Specialist by the National Strength and Conditioning Association, earned a Bachelor’s of Science degree in Kinesiology from Texas A&M University – Corpus Christi, and a Master’s of Science degree in Kinesiology from the University of Texas – Pan American.

He is a Performance Enhancement Specialist by the National Academy of Sports Medicine, and his expertise is in Strength Training for Endurance Athletes, Sport Performance Training and Goal Achievement for All Ages.

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Comments

  1. Thank you for including Andrew’s information for your blog! He was absolutely thrilled! I wanted to ask if you could include that he is a personal trainer at The Houstonian Club in Houston so that it doesn’t appear that he is self-employed.

    Thank you!

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