Everyday Exercises for The Everyday Family

October 23rd, 2011 by admin No comments »

By Dawn Fritsch

Everyone wants to be healthy and spend time with their kids, but with the crazy schedule most families have, this can be hard to achieve. Usually your exercise will suffer so you can see your kids more. The question is, why? It doesn’t have to be that way! With exercise routines becoming easier to learn, and more and more families looking to stay fit, you can exercise together. Not only will you be spending quality time together, but you will be having lots of fun, so it won’t even seem like a “work out”!

Some of the best exercising you can perform takes place while watching TV. Don’t be couch potatoes anymore; turn this into a productive time for you and your family. Forget the popcorn! When a commercial comes on, try doing some jumping jacks instead. If you can continually keep your blood moving at a good pace, you will burn more calories. 30 to 60 seconds may not seem like much, but at the end of the program, you’ll have completed close to 10 minutes of jumping jacks without even realizing it! As an alternative, you can rotate pushups into this simple work out. For an added benefit while actually watching TV, try getting some ankle weights and do leg lifts while enjoying your show. With a good routine in place, you will turn family TV time into a very productive family fit time!

Have you ever played tag with your family? If you haven’t, surely you played it as a kid. Here’s a fun twist to already cardio intensive game. When you’re “tagged”, don’t just stand there! Make it a rule that you have to do jumping jacks, pushups, crunches, etc. until you’re free again! This is a fun alternative that has many benefits. Give it a try, it works wonders.

If you’re like many other families, surely your husband plays golf. What father doesn’t want to teach his kids how to play sports? That’s what they dream of. This can be great exercise for the whole family, and lots of fun as well. How so? Don’t rent a golf cart! Sure, it is slower this way. But you gain nothing from it. If you were to walk the 18 hole golf course, you’ll be burning around 1300 calories. Just by walking! An added benefit is that golf bags are heavy. Toting your bag around for 18 holes will give your body a good little workout. If golf isn’t your thing, try playing organized flag football or basketball!

Some more excellent choices include going on a family bike ride, canoeing, or swimming. All these activities are excellent cardio workouts, and the resistance you experience while swimming gives your whole body a workout. This is why you will often be exhausted and sore just from swimming for a few hours!

Whether you will be inside or out, there are exercises you can perform every day without even realizing it. If you pay close attention, you can turn your entire world into your family’s playground!

Dawn Fritsch is a Gym Owner. Personal Trainer and Fitness Instructor who specializes in Women’ Fitness for the over 40′s. Dawn also has a unique understanding and passion for workout’s that can be done At Home with minimal, or no equipment.

Turning Common Interactions Into Meaningful Social Skill Lessons for a Child With Autism

October 5th, 2011 by admin No comments »

Do you have a child with an Autism Spectrum Disorder (ASD) who is challenged socially? Do you realize that you don’t have to rely on the professionals who provide services to your child to enhance their social skills. Social skill groups and classes led by experts in the field are extremely beneficial but you also have the power to take every social interaction your child experiences and turn it into a teaching/learning opportunity.

As parents we interact with our children numerous times during the day. Each interaction has a specific reason attached to it, helping a child dress, tucking them into bed, or reading them a story are simple encounters that are almost done by default as if we are on automatic pilot. These can be anything from a greeting, asking them a question or giving them a direction that may be brief yet powerful. When you think of it, every contact we have with our children is a social one and as simple as it might be we can make it even more significant to our autistic child if we take 30-45 more seconds to describe what we are doing.

Children with Autism are very concrete and literal and we should not assume that they are picking up everything we do via watching or observing us. We need to be more mindful and deliberate when it comes to parenting a child with autism because they do not always absorb things just by being exposed to them. Realistically, there is much that is happening that is not being noticed unless we specifically point it out.

The best strategy for turning a social encounter into a meaningful learning experience for your autistic child is to call attention to the manner in which you relate to them and why. This is a simple yet effective way to expand your child’s social toolbox. Here are some tips on how to make each interaction you have with your child more meaningful and useful.

- Use the rewind button. After a typical social interaction you have with your child, rewind what you just did and replay it for them in slow motion. Ex. “Did you notice what I just did? I wanted to ask you a question so I made sure I was close to you instead of hollering from across the room.” Replay the scene using each approach and ask which one works best. For older children you can also get into a discussion of why that tactic was the better one to use.

- Pretend you need help. All children like being asked to share their opinion – it makes them feel important. When you have time to think ahead, try involving your child in a social skill decision. “I want to ask your dad a question but he looks as if he is busy right now, what do you think I should do?” Then present two plausible options, one more socially acceptable than the other and ask your child what do you think will happen if I use option A, then examine option B.

- Paint a picture of what you just did. “I wanted to make sure I had your attention so I leaned over and looked into your eyes.” Then follow up with a specific description of using that skill – “When you want to make sure someone is listening to you, it’s best to get in front of them and look at the color of their eyes.” Add any specific details that you think your child will need – in front of means an arms length away, not right up in their face, etc.

- Point out your mistakes. Even as adults, not all of our interactions are successful but we often know where we went wrong. This is a great opportunity to share your experience with your child and prompt them to think about what you could have done differently. When asking their advice do not let too much time go by after you pose the question or make them feel pressured by it, simply fill in the answer for them and briefly discuss it, if possible.

Remember, there is no such thing as too much repetition for a child on the autism spectrum. It is always a good idea to end each one of these possible scenarios with a specific description regarding the social skill you are trying to teach and duplicate it as often as you think you need to in order for your child to grasp the skill.

There is always ample opportunity to practice most of these skills because they occur over and over again in our daily activities. The added benefit to this process is that we grow in awareness as to how we utilize our own social skills to communicate and get to practice them more consciously.