As you all know the media keeps telling us that as a nation both adults and children need to increase their physical activity levels.  There is a lot of conflicting advice as to what is safe for a child to do in gyms.  Lets not take away from our wonderful extra curricular activities offered in New Zealand.  Gyms can suit some children’s motivations – Fitness NZ has now put out guidelines for Children in Exercise Facilities.

There are many diligent parents who want what is best for their child – it is important that children also have free play time that is valuable to their development.  If your child takes an interest in a gym – here are some guidelines:

6-8years:

No weight training machines.  No free weights with the intent to increase the load and no cardio -vasuclar machines of an adult design.   Activities that include the basic fundamental movement patterns such as running, jumping, throwing, passing, catching, agility, balance, rotation and climbing.

9-12 years

This age group needs cardiovascular and coordination based activities.  Body weight and strength training with medicine balls and balance boards is ideal.  You can include some strength training with light free weights that involves multi-joint activities and use of major muscle groups with the emphasis on technique not load. No weight training machines and no cardiovascular machines of adult design.

13-16 years

Body weight and strength training equipment with medicine balls and balance boards is ideal.  Depending on the individuals size they can use equipment of an adult design as long as the equipment size is suitable for the individual.  They can progressively increase loads when the technique is mastered.  No weight training machines designed for adults and no cardiovascular machines of an adult design if they are too large or complex.

In addition to chronological age, the following factors should also be taken into account when

determining appropriate activities:

• height

• weight/size

• prior experience / current physical activity level

• physical development age

• readiness and motivational state of the child

If in doubt please ask for a second opinion at your exercise facility and make sure that you are talking to someone who has appropriate qualifications ie a gym instructor or personal trainer.

Peak Fitness and Health have qualified, professional staff who are there to help.  www.peakfitnessandhealth.co.nz

Recipe of the Month 

I found this recipe in one of the Healthy Food Magazines so I can not lay claim to this one – it was really easy to make and changing to gluten free flour did not affect the moistness of the loaf.  I substituted the ground almond for linseed, almond and sunflower mix to give it a great fibre and omega 3 boost.  Both kids loved it and when you are at the end of the grocery week – this does not take many ingrediants. 

Raspberry Yoghurt Loaf

Cooking Oil Spray, 1 C Frozen raspberries, 1/2 C Brown Sugar, 2 Eggs lightly beaten, 3/4C low fat vanilla yoghurt, 1 and 3/4 C Self Raising Flour (I used the Simple Gluten Free Baking MIx), 1/3 C Ground Almonds.

Step 1 – Preheat Oven to 180 celsius

Step 2 – Combine all ingrediants into a large bowl and spoon into a greased and lined loaf tin

Step 3 – Bake for 50 minutes (mine took 40 minutes) – or until a skewer inserted into the centre comes out clean – turn onto a wire rack and cool

Mid-Winter Motivation

The Winter Buddy

Get a good friend to work out with and set some goals together.  Those days that you do not feel like going – you wont want to let you buddy down and by the time you are finished your work out you will be pleased that you did go.  A buddy during the winter is great as we all know how easy it is to stay by the warm fire….. With your buddy plan your week so that you have pre thought any time barriers that may get in the way and then all you do is turn up – sounds easy – and will be if you take inspiration from each other and then plan to reward yourselves at the end of the month for getting out the cold and staying active – think ahead to spring time – you will be so much further along in your health and fitness rather than waiting for spring and then thinking "I better do something now".  The longer you take to achieve your goals and develop great work out habits the more life long routines and habits you create – we are all in this together for our own health and fitness for a life time and a good time. 

Keep an eye out for events you and your buddy could do – for example the Mid Winter Indoor Triathlon on June 13th, the Hawkes Bay Multi Sport Very Low Key Duathlons, the Olympics challenges that are coming up – these are all designed to give you something to keep those motivation levels up. 

Keep up the great work – from the team at Peak

Vitamin C

Vitamin C is one of the most important vitamins you can supply daily for you body.  It is a water soluble vitamin that can not be stored in the body and therefore needs to be replaced.  It plays a vital role in collagen levels, healing wounds, fighting infections and coping with stress. 

Our local Naturopath – Eric Baker has developed his own formula for Vitamin C with the optimum ratio of Ascorbic Acid and Lemon Bioflavonoids.  His Daily C is gentle on the tummy and pH balanced which reduces excess acidity normally associated  with ascorbic acid.  This formula also includes the natural form of Vitamin E, water soluble Vitamin A as well as Zinc

Peak Fitness are lucky to be one of the exclusive suppliers of  of Daily C which is available at reception – you can also obtain at The Naturopaths in Havelock North. 

Each 6 gram serve contains   (1 heaped 5ml metric spoonful)   Total Vitamin C per serve 2960 mg Ascorbic acid 2280 mg Calcium ascorbate 308 mg Magnesium ascorbate 794 mg Lemon bioflavonoids 1084 mg alpha-Tocopherol succinate 131 mg (equiv. Vitamin E 152 IU) Beta-carotene (natural) 37 mg (equiv. Beta-carotene 2.8mg)   Zinc amino acid chelate 28 mg (equiv. Zinc 5.6mg)   Natural orange flavour 505 mg Citric acid 393 mg Sodium bicarbonate 187 mg Stevia rebaundiana 252

GROUP FITNESS NEWS

A tip from Brenda and Jess and the Peak Group Fitness Team:

"Take a moment at the end of your day to acknowledge the things you did that day, praise/treat yourself and endulge in your favourite past time". It is all to easy to beat ourselves up for the things we didn't do! "

UP AND COMING EVENTS: Keep an eye out at the beginning of August for the Olympics Fitness Challenge - if you liked the Rugby World Cup this will be similar but different and even better - A great time to do a 16 day challenge to motivate you into Spring....

 A thought for the day:

"Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find the right road"  Dag Hammarskjold

BECOME A SCHEDULE MASTER

How are your planning skills? We all have busy lifestyles and “I do not have enough time” is often the first excuse; (remember that exercise is a great way to keep those energy levels high so we can lead a fulfilling lifestyle) – the best way to get the most out of each weeks work outs is to plan them in by:

• Writing them in your diary – working around all the work, family, extra curricular events in your week.
• Plan your month’s exercise – print it out – put on the fridge, the back of the toilet door and at work so that your family and colleagues know when you will be busy.
• Do you have one of those phones with schedule alarms in them – set your training in your phone – it will soon tell you where you need to be!

REACH YOUR GROUP FITNESS PEAK

Here is a Group Fitness Tip:

Body Balance

For the Balance Track – if you feel you are wobbling around (and you are sure it is not the wind in the room); find one still spot for your eye gaze to settle on, engage the abdominals by pulling navel to spine and keeping the tail bone tucked and then touch down when you need to find that still spot and re set. Depending on what has happened in your day – both physically and mentally can determine where you are with the Balance track at that moment. It is a time to come into the moment, still the body and still the mind.