Fit Mommy, Fit Family

by Rachel Mickelson

I have two very active boys, ages 3 and 5. Even as babies, they were NEVER the babies who would sit in mom’s lap while she enjoyed a coffee date with a friend. Coffee dates ended up being “chasing dates” and talking to friends across a courtyard. My boys are at their MOST active at 5 o’clock in the evening. Being a physical mommy, I have designed ways to develop their fitness (and mine!) in our living room and outside. My primary objectives are having them actively participate in creative play and develop a positive sense of self while assuring their safety. As a parent, I love a sweaty face! This is the true mark of a job done right. Kids don’t need to understand the why’s of exercise at this age; it just needs to be a fun outlet for them.

Who I am today started out innocently enough. As a kid, I was seriously influenced by my dad, who started competing in triathlons at the ripe old age of 43! I rode my bike next to him on his training runs. My husband and I are huge advocates for fitness ourselves. He is a bike racer and I am an all-around lover of anything that involves sweat. Hopefully, with both my husband and myself constantly competing in various endurance events, my children will see that we love to exercise and will find their own athletic path in life. We are passionate about our respective sports and truly believe that if we model fitness to our kids, they will model it back to us.

We also attempt to take the approach of a child-centered environment. There will be enough people in the world telling them they can’t do this or that, so with guidelines at home we encourage them to be the creative beings they were designed to be, whether it’s running, jumping, gymnastics or making an obstacle course. If the night involves my oldest attempting a handstand on the couch, I will offer a lesson on the correct position. If my youngest is interested in somersaults, I will assist as needed. You might think my living room is a gymnastics studio, and I’m okay with that. Kids need to move.

There are thousands of ways to encourage fit children and get a little strength training or cardiovascular training for yourself. The following is a list of games that we enjoy as a family (my children are the creators; I am simply the facilitator/supervisor).

INDOOR ACTIVITIES

Hot Lava Rocks

Equipment: 3-5 large squares, approximately 2 x 2 feet. I used the tops of our colored storage bins. Place mats or pillows that are of equal size would be sufficient.

Instructions: All the colored squares are the safety zones that you can jump onto and the rest of the area is HOT. Using good form, jump as far as possible onto the next colored square. Additional options for this game could include hopping, skipping, leaping or galloping. It can be played in reverse – the colored squares are the HOT and the rest is the safety zone. Great high intensity activity!

Put Your Dukes Up!

Equipment: Matching socks, 1 pair per child

Kids place a sock on each hand and proceed to play “karate”. We believe in teaching our kids self defense (hubby is a black belt in Chinese Kickboxing) and we play games in which one child is the “puncher” and the other is the “blocker”. As long as there is one parent supervising, this is a fantastic game. It teaches the skill of deflecting a punch without really talking about touchy subjects.

Dance, Dance, Dance

Equipment: Madagascar CD, or any fast, kid friendly music

Kids really gravitate to good music. They may or may not get the beat of the music, but they love to just MOVE. I’ve taught a few dance moves to them, but the main thing is to just dance. Burn calories, get sweaty and have fun.

Bodyweight Workouts

Equipment: None!

Children need to learn how to do push-ups, pull-ups, jumping jacks, play hopscotch, and practice yoga poses as much as YOU do. We play “Plank” in our living room. Get in plank position and see who can hold it the longest. I also like to play “high-five” push-ups. We are each in push-up position and we “high-five” each other with alternating hands.

We also play “airplane flies here.” Lie on your back and let your child rest their stomach on your feet (age of child could be as young as 3). My feet are between their pelvic bone and on their ribs. Carefully and with control, lift the child into the air. When your child is ready, let go of their hands. But be prepared for them to fall and have an exit strategy! You get a killer quad strengthening activity and the kids are working on core stability. I also like to move them forward and back in the air for some good core work and they love it. As long as it’s “all in fun” children are usually up for anything.

Yoga

When things get really heated around here, I’d love for the kids and I to be able to stop and just do one yoga pose — one down dog, one tree pose or one cobra — anything to allow them to STOP, take a breath and calm down. We’ve also enjoyed the Yoga For Kids videos. The videos are designed for kids ages 3-6, and 7-9. It is an incredible program for the parents to learn and then teach to their children. Personally, I haven’t had a lot of luck with having my kids watch a yoga video and expect them to do it, but the lessons are great.

Scavenger Hunt

Offer a lesson on the correct use of hand weights, exercise bands, and stability balls. Teach the children one exercise with each, then hide all the equipment. As it’s found, each child must do that exercise before going to search for the next piece of equipment.

OUTDOOR ACTIVITIES

Cross Country Skiing

This is one of my all time favorite things to do in the winter — love that I can burn 500 calories an hour! When my oldest was just a few months old, we started with snowshoeing. I carried him in a Baby Bjorn. As soon as my second one could walk, we were back. They make skis for the littlest ones and they have no trouble shuffling along in the snow! Poles are not required. Time is short for these outings (only an hour or so), but between my husband and myself we can usually squeeze in an extra 30 minutes of high intensity skiing while our children create their own games, such as climbing the tallest snow drift pile, throwing snow balls, digging, or climbing.

At the Park

I always encourage my kids to cross the monkey bars, hang from the monkey bars, and attempt a pull-up (assisted). While the children are playing, I work on my upper body strength. My favorites are pull-ups, chin ups or tricep dips. A tricep dip can be performed by placing hands behind you on a bench or table, lifting your rear and extending your legs outwith knees bent. Slowly lower yourself down so elbows are at a ninety degree angle. Children also love to RUN, and I love to race them across the grass. Do that ten times and everybody gets a great workout!

Kid’s Run or Bike Races

In a recent bike race, we entered both our children in the 50 yard dash! Even though both kids came in last, they didn’t care nor did they even notice that they were last. All they cared about was the medal. They showed anybody who would listen their medal and said that they were winners! Isn’t that what it’s all about?

I love to exercise, I love being fit, and I love to encourage my children to be fit as well. My kids are naturally extremely active; I’ve just learned (attempted) to channel their energy into physical activities. I’m sure other parents can offer wonderful ways to help your kids be active and fit. Feel free to share your ideas!

RACHEL MICKELSON is the mother of two crazy boys, a physical education teacher, a wife, and an athlete attempting to remain fit, healthy and sane through it all. Her blog FitnessForMommies.net offers authentic testimony and information related to juggling life as a mother and an athlete.