Fueling our Kids for the Future continued…….

5) Stay Open Minded: Most likely the bad food habit(s) you and your family have now are just the things you need to give up. Kids will eat when they are hungry, they will not starve themselves. Get the “my kids will never go for that” mentality out of your head and let them surprise you.

6) Know your Food Fingerprint: Knowing our families food allergies and sensitivities is very important. Everyone needs to know and understand their food sensitivities, the human condition is such that good nutrition is foundational to our entire lives. Food either makes or breaks you.
7) Change is Good: Good changes take time. If you are feeling overwhelmed about changing bad habits, remember change IS difficult. Feeding yourself is different from feeding your child. Children don’t have the agency, means and support to make food choices to buy food, prepare, cook and serve it.

Where do I begin?
Start with water. Everyday. Fish oil. Everyday. Eat protein at every meal and it in balance with favorable carbs and fats. Decrease foods with a high glycemic index.
There are many people who will tell you what to feed your child. You are the only person who will ultimately be making that decision. Always keep in mind that how we eat, what we eat and how we prepare it, are all learned behaviors. What our parents feed us is what we learn to feed ourselves.

A healthy kid is a happy kid!

If you are an active adult who takes care of their body, then you probably also focus on a healthy well rounded diet. If you are an active parent more than likely you are raising active kids as well. Their diets are just as important if not more than your own. You are shaping the habits they will carry with them for the rest of their lives.
When you have children you are constantly teaching them the skills they need to take with them along their life journey. Food is no different. We need to begin training our children in what to eat for the performance of their life, whatever that might be. All kids need excellent nutrition. Those seeking to be physically fit in any area, proper nutrition is even more critical. Food is one of the most significant in the hierarchy of human needs. Learning how and what to feed your child is the most important parenting skill you can obtain. Teaching your kids early on the importance of proper nutrition will be easier considering the habits they will develop not to mention helping you stay out of the doctors office.

Where do you start?

If you begin to research nutrition and health on the internet, you will continue to come across the word “balance”. A balance diet with regular exercise is of the greatest importance.

What does a balanced diet look like?

A balanced diet includes eating a wide variety of foods that will naturally balance your child’s hormone levels through the composition of macronutrients. Greg Glassman has coined the phrase, “Eat meat, vegetables, nuts and seeds, fruit, limited starch and no sugar. Keep intake to levels that support exercise but not body fat.” Plain and simple eat a variety of whole foods on a daily basis. Shop the perimeter of the grocery store and leave the boxes on the shelves.
We want to eat in such a way to normalize blood-sugar levels. When blood sugar levels are in an acceptable range it will deliver measurable benefits in fitness and overall health. This is for everyone sedentary and active.
We as adults and parents need to make sure that each time our child sits down to eat they have a balance of protein, carbs and fats on their plate. Once we teach a child what a balanced meal looks like we have changed their lives forever.

How do we establish this Balance?

1) Lead by Example: When they see you eating in this way then they will follow.
2) Timing is Everything: Kids need 5-8 meals and snacks a day. You will plan out the appropriate size meals and snacks. They will take what they want and need from those meals and snacks. If they don’t eat it all don’t worry they will be getting a full balanced selection at every offering, they will get everything they need eventually. A child will eat when they are hungry and have the ability unlike adults to stop when they are full.
3) Plan Ahead: Prep your food for the week or a few days in advance. This eliminates the last minutes drive through or shoving a “protein” bar in their face. Preparing and planning ahead is the key to your success. Become accustom to portable foods, you aren’t going to find too many balanced meals outside your kitchen. Get creative with leftovers, they will become your best friends.
4) Admit Imprefection: Cheating is acceptable but as a general rule for child rearing don’t do something you aren’t willing to do 15,000 more times. If fro-yo on Friday after school is your families “cheat” be prepared to do it for the rest of their child rearing years and even beyond! Everything in moderation.
Continue to teach your children the dangers of sugar and that it is an addictive substance just like cigarette smoking and they will get it.    Continue reading in Part 2

The Beastly Project with BEASTMASTER Matthew Harold

Coach Matthew Harold has come up with a new program called the BEASTLY PROJECT. Yes, it is going to be just as intense as it sounds. Beastmaster Matt will challenge your endurance and strength as he simultaneously builds your capacity in both areas of physical fitness. The project will focus on speed and brute strength, using intense metabolic conditioning paired with endurance focused strongman events and lifts. In true DBS style Beastmaster Matt will include fusion movements in his programming of the Beastly Project.

The Beastly Project will run two weeks long starting on September 10th running through September 22nd. The Beast will meet at Shipe Park located at 4400 Avenue G, just down from the Shop, on M, T, W, F, and Saturdays. Having rest and recovery days on Thursday and Sunday. Weekdays the Beast will meet at 6:00 a.m. and Saturdays at 8 a.m.

Included in the Beastly Project. Matt will create a simple meal plan and menu guide for the Beast. This will be a suggestion of what to eat and when while participating in the project.

Dane’s Body Shop members will pay $65 for the Beast Project all other non-members will pay $99. That breaks down to $10 a class for non-members and $6.50 for members, heck of a deal!

The Beastly Project will be capped at 10 Beast per session (September 10-22 session 1), it will be a first come first serve sign up process. If you don’t get into the first session you will be placed at the top of the list for (Session 2- Oct. 8th- 20th).  E-mail leann@danesbodyshop.com to sign up today!

Come and get BEASTLY!

Dane’s Body Shop recently celebrated its 2 year anniversary. Some of the most enjoyable moments over the past two years has been watching our Kids Fusion program grow. The kids are our future and such an inspiration to us all.

Our Kids Fusion athletes come into the Shop twice a week and bring a special kind of energy to the Shop that motivates everyone around.

Do you have kids? Are they active? Are they having fun learning the importance of staying healthy and physically fit?

Come see us at the Shop on Tuesdays and Thursdays from 4:30-5:15 Kids Fusion is a  great way to get your kid(s) active and have fun while they are doing it!

Great article:
http://bit.ly/RwrJaa

Brains and Brawn!! Download VIDEO

Have a team ready?

Sign up here…

Want to join a team?

email us at: info@danesbodyshop.com

Dane’s Body Shop offers many opportunities to strength train through our Fusion classes and Strength Program. The article posted below summarizes how important strength training can be for everyone. Whether you are a girl that is unsure of lifting weights, a runner who doesn’t think strength training is for them, a veteran who has seen their strength plateau or a newbie that just wants to learn more about lifting weights this article is for you!

http://bit.ly/N7tHq5

  Every single member of our community has a great story of where they have come from, where they are now and where they want to go. We would like to share with you two inspiring stories from our gym that have established confidence in why we, as coaches, do what we do; to make sure each one of our members receives the encouragement and support needed when they step into the gym. Mical Trejo just celebrated his one year anniversary at the Shop and Doug Tucker has been with us just over a month now. Both of these guys have already made a huge impact on the DBS fitness community with their drive, encouragement of others and determination to be better. WAY TO GO GUYS! We are so proud of your accomplishments. What brought you to DBS? DOUG: My wife and I had a long discussion about our future and what we wanted. My answer was a long life of enjoying my family. We realized that for my life to be long, I needed to take better care of myself. I needed more fitness discipline. I needed to eat right. I needed to get in shape, I needed the right gym. MICAL: It was April 2011 and I had just received a physical at my Dr.’s office where she voiced some concern for my overall health and fitness, and answered her concern with medicine, beginning me on that slippery pharma-slope. That’s the last thing I wanted for myself at my age and I believed that I could solve the problem by just eating better and getting over to the gym now and then, but where to go? Like many people I was paying for a gym membership I wasn’t using. At the time I was rehearsing a show next door at Hyde Park Theatre. During rehearsals, I would see the same class working out and noticed that the class never got smaller. Everybody was working hard and I knew I wanted to do that. I thought “There is something going on there that works. I want to feel like those people. I want to see what it’s all about.” What can you remember from your first class at DBS? DOUG: Pain. Thinking “I am so out of shape” Matt explaining the vinyasa positions in the fitness fundamentals class. When he explained that I would go from “down dog” to “up dog”, I couldn’t stop snickering. He asked what was funny, and I said “What’s up dog?” MICAL: I remember Dane greeting me warmly and being introduced to Veronica who led the first few classes I attended. I remember feeling spent after the warm up. I remember hating the song “Sail” by Awol Nation. It played loudly as I laid on my back in the corner trying to catch my breath while the class “sailed” along. I remember not finishing the workout. I remember the encouragement I got from everybody there to come back and stay with it. I remember thinking “I bet absolutely everything is going to hurt tomorrow.” I remember being right about that prediction. What made you want to come back? DOUG: I knew that soreness the next day meant I had a good workout, yet I felt so encouraged. Matt took the extra time to explain all the moves and said it would always be the case, and that really made me feel better about not knowing all of the moves. Also, Matt and my other fitness classmates were really nice and not judgmental at all (I was scared everyone would be a “meathead” and I’d be getting funny looks because I was out of shape). I knew that reaching my life-long goal wasn’t going to happen if I didn’t keep it up, so I knew I was coming back! MICAL: The first workout was the hardest thing I’d done in my life and I survived. I figured it would only get easier. It would be another 4-6 workouts before I would finish an entire hour without retiring to the corner to catch my breath. I arrived at that point because the staff and community made me believe that I could. They encouraged, but didn’t push, they supported without pressure. That was so huge at such a critical time. What in your opinion makes DBS unique? DOUG: The sense of community, for sure. We are a close-knit family where the instructors know us all by name, they know our strengths and weaknesses, and we openly encourage each other (even if it’s their first class). Also, the fun activities we have every now and then! A big one: I love the fact that we always use free weight and not machines. Machines are good at isolating one muscle, but they’re clunky and would just slow things down. Because of the lack of that, I feel like I can move between exercises quicker. Also, using free weights works more than one muscle – it also forces you to use your stabilizing muscles. If I can work out other muscles for free, I’ll take it! MICAL: The staff and the community create an environment that is welcoming and not needlessly competitive. When I hear “Good work Mical!” or “You can do it Mical!” you can tell it comes from a genuine place. The entire DBS vibe is based on sincerity and it shows in every single workout. What is your favorite exercise or movement? Least Favorite? Why? DOUG: Favorite: Uh… is this a trick question? I don’t really have a favorite – they’re all good, except… Least favorite: Burpees, Spiderman Pushups, and 400m runs. MICAL: My favorite exercise is the pushup to downward dog. I can really get into a rhythm and I feel like a muscle machine. Least favorite is a tie between burpees and any form of running because my conditioning is still a work in progress, but I’m working on it! What goals have you set for yourself and what keeps you motivated? DOUG: Dane allowed me to paint a brick in the strength room. “Strict pullup”. When I started here, I couldn’t even do a pullup, even with the thick blue rubber band. I had to do some alternate exercise that was a little embarrassing for me. However, with the strength improvement and weight loss, I’ve moved up to the blue rubber band! Yes! I want to eventually get to the point to where my muscles are strong enough and my body isn’t heavy enough that I can do one unassisted strict pullup. Also, I want to wear a Large (L) t-shirt. When I walked in, I was wearing XXL. Right now, I’m starting to fit into some of my “larger” XL shirts. I still have half of a closet full of XL shirts I can’t fit in yet. My motivation is my wife, future family, and my health. I want to be able to be a good father that can teach my children proper nutrition and exercise. MICAL: My short term goal is to look 30 when I’m 40 and I’m off to a great start. My biggest motivation though is just to be healthy. A healthy lifestyle is so rewarding on countless levels. Looking great is nice, but feeling great has so many positive effects on your life I can’t help be feel motivated to keep it up. Doug, you have come to the fusion classes, strength and yoga, what do you like about each class? Fusion: I love the fact that it’s a different workout. Every. Single. Time. It keeps things fresh, and that’s one of the “excuses” I’ve used in the past for quitting a previous workout regiment – doing the same thing over and over again by myself. Yoga: For me, yoga does stretch me out, but more noticeably it usually leaves me in a large pile of sweat by the end of the class. Also, after yoga, my body has that relaxed feeling, almost like I just drank a glass of wine. Good stuff! Strength: Like I mentioned before, free weights. And let’s get real, you always feel like a boss after pumping some iron! MICAL: As a 5 a.m. warrior, what makes your class so special? Seriously, we’re all a little nuts. We all have a great sense of humor which is vital when you are waking up at 4:15 in the morning to go work out. I feel like we all wake up together at the shop so we’re all a little punchy when we get rolling. At the end of the workout it’s a special feeling to know that we as a group completed the hardest thing we had to do that day and its only 6:00am.

In one sentence summarize your experience at DBS.

MICAL: DBS embodies everything that I want to be: fun, strong, challenging, and encouraging. DOUG: Simply put, Danes

Body Shop is changing my life for the better.