Shifting your Perspective and Improving Self- Confidence for a Happy, Healthy and Prosperous New Year. January 01 2016


It’s easy for things to pile up and seem overwhelming when we are feeling negative and have low self-esteem. Negative energy builds upon itself, I’m afraid, until things that to someone in a more positive place might seem insignificant, suddenly seem unbearable. This makes it harder and harder to focus on the positive aspects of your life, thus allowing negativity to overwhelm you. The trick is breaking this cycle by bringing a little positivity into your life. Here are a few ways to shift your perspective, build your self-esteem and lay the framework for a healthy, happy and prosperous 2016.


Let Go of Negativity and Focus on the Positives.

It’s time to “trim the fat” so to speak, and weed out any people, thoughts or energies that are having a negative influence on your life. We ourselves determine our worth by the treatment we accept from others. Value yourself! Accept nothing less than respect and dignity from those you choose to keep in your life. It’s easy to make excuses for the people that we love when they are behaving badly, especially if you suffer from low self-esteem. It often seems harder to let go of people than to put up with the disappointment they repeatedly cause us. Be strong, and be honest with yourself. Ask yourself, am I benefiting from this relationship? Is this person going to lift me higher and support me in my life and endeavors? If the answer is no, it’s time to let go. It may be hard at first, but in time you will be surprised at how okay you are without these people weighing you down.

When it comes to your perspective, try and count your blessings rather than your disadvantages or misfortunes. Remind yourself regularly of what you DO have, by writing down a list of what makes you happy and what you are grateful for in your life, whether it’s once a week or once a month.


Take Care in Your Presentation and Appearance.

It’s easy when you’re feeling low to just give up on your appearance. It starts to seem pointless to make an effort so we get lazy in our grooming process. It may seem superficial, but when you look good on the outside, you feel better on the inside. Put yourself together every day, even if you don’t feel like it. Looking your best will give you the confidence to face the day, and push you out the door with your best foot forward. Also, even if it feels like you can’t really afford it, don’t be afraid to splurge on yourself every once and a while. Buy that dress that makes you feel like a million bucks. Better yet, wear it out dancing with your best friends. It’s amazing how much a little laughter, dancing and perhaps innocent flirting can do for the self-esteem. Laughter is contagious, and so is happiness. Positive vibes attract positive people, simply put, but misery also loves company… so take your pick!


Travel Somewhere You’ve Always Dreamed of Going.

No more excuses, just go! You can’t put a price on this kind of experience. Travel has a wonderful way of clearing the mind and shifting your perspective, and you never know what life altering adventures or experiences awaits you outside your realm of normal. It’s time to burst your bubble, get out of your rut- whatever you want to call it. After a few weeks away, your “problems” will suddenly seem less troubling and unmanageable.

While travelling with friends is great, going it alone is really the best way to force yourself out of your comfort zone, and will no doubt build self-confidence as you rely on your own devices to navigate foreign lands and forge new friendships.


Stop Over-Analyzing and Stay Busy.

Now is the time to reinvest paranoid, negative energy spent worrying about other people into yourself and what makes YOU happy. Start thinking of your own needs first, make sure they are being met, and then worry about other people. Just make sure they’re the ones who worry about you, too! Focus your time and energy on making yourself happier, stronger, more successful- whatever you desire.

Busy up your schedule with things you find fulfilling, whether its work, hobbies, or social events. You’ll feel more positive and have much less time to over analyze and focus on the negative aspects of your life, or those unworthy of your thoughts. Find yourself a hobby that will better your mental and your physical health. Make it a priority and schedule it in if need be, just make sure you keep at it. Practice makes perfect, and being good at something you enjoy will naturally build confidence. When you’re confident in yourself and your abilities, it’s easier to drown out the negativity that once overwhelmed you.


We hope these tips will help you start 2016 on a positive note. Wishing you a very Happy New Year from the No Sweat team!

New Year’s Health & Fitness Resolutions- How to Make Sure You Stick to Them! December 23 2015


We’ve all undoubtedly made dozens of new year’s health and fitness resolutions, with a genuine intention of following through, yet they always seem to fall by the wayside after a couple of weeks. Sure, life gets busy, but sometimes we also set unrealistic standards and expectations for ourselves that actually become intimidating and set us up for failure. Here are a few general rules to follow when making your resolutions that will make your goals more attainable, and therefore make you more likely to stick to them!


Set Realistic Goals

If you set out to work out 7 days a week from a 1 or even 0 day a week schedule, you’re inevitably going to burn out quickly. It’s important to set goals that are realistic, and that won’t seem so overwhelming that you’re tempted to give up. It helps to set a plan in motion to increase your exercise regimen gradually, making it less intimidating and more motivating. Start with 2-3 days a week, go with this for a couple of weeks, then increase your limits. This applies to your exercises as well, start slow and build your strength and endurance by pushing your threshold gradually. Remember it’s not a race, it’s a marathon!


The same rules apply to your diet- don’t try to cut everything out at once. Ease your way in so you don’t end up in a starve and binge cycle where you limit yourself so much that you overindulge every time you allow yourself. This is hard on the body and not effective for weight loss. Sugar and carbohydrates are common groups that come up on the “elimination list,” just make sure to maintain a balanced diet and match your efforts with regular exercise. It’s all about building a healthy, maintainable lifestyle. Starving yourself will only cause low energy, and less productive workouts as a result. You need your fuel! Just make sure it’s the right kind.


Sign up for Programs in Advance

Because the fitness world has figured out that the first couple of months of the New Year is probably the biggest time for people to try to find their inner health and fitness buff, there are hundreds of programs available to help get you on track come January. Signing up for a program in advance is a great way to give yourself a little nudge to follow through on your resolutions. Once you start going regularly, you will find yourself part of a like-minded community and thus more inspired to follow through and chase your end goal.

If you enjoy yoga, sign up for the 30 day challenge at your local studio. There is almost always one happening in January! If you’re looking to build some muscle at the gym, sign up for a few sessions with a trainer there. They’ll get you on the right track, and feeling more confident to continue on your own thereafter. These kinds of programs also make amazing Christmas gifts! If you have a close friend or family member that you know is looking to make some improvements to their health in the New Year, grab them a fitness package. They’ll thank you for it now, and then again later!


Don’t Keep Your Resolutions a Secret

Sharing your goals and resolutions with friends or family will also help you stick to them. Saying them out loud makes them real, and signifies a deeper commitment. Plus, once you’ve brought your best pal or your mom in on your secret, they won’t likely let you give up easily either. It’s nice to have someone else nudge you once and a while too, especially if you’re starting to feel uninspired.


Track Your Results

Whether it’s at the end of each workout, or the end of each week, take a moment to track down what you’ve accomplished that week. This will depend on what your goal is- eating healthy, losing weight, toning up, etc. Track down any headway you’ve made towards your goal, or any lapses. This will help you keep track of your progress, and not let any cheating slip through the cracks!


Be Patient and Persistent

Visible results are never immediate, however, the way you feel physically after upping your exercise regimen and improving your diet will improve almost immediately. If the endorphins aren’t enough to keep you motivated, remember that all things worth having take time, commitment and effort. Remember why you set your goals in the first place, you will achieve them eventually! In the meantime, you will enjoy feeling a lot more energized, healthy, and positive.

We hope these few pointers will help you stick to your resolutions this year, and wish you a happy, healthy and prosperous New Year!

Travelling Lots this Season? 5 Easy Tips to Help You Stay Healthy on the Road! October 05 2015


It’s so common when travelling to let all of your usual inhibitions and good habits go, and let the “vacation” mentality take over. If you’re someone who travels quite frequently, for work or otherwise, this “vacation mentality” can easily turn into your everyday regime if you’re not careful! There are ways to avoid this, it just takes a little mindfulness, and some preparation.

Don’t indulge.


Just because you’re outside of your regular routine doesn’t mean you have an excuse to go for the junkiest item on the menu. It’s important to give yourself a little kick every time you are inclined to indulge, whether it’s at the airport or that fancy patisserie in the base of your hotel. Ask yourself before every meal- would I order this at home? If the answer is yes, then go for it. The goal isn’t to restrict yourself, only maintain your regular diet and habits to avoid weight fluctuations or falling under the weather due to a drastic change in your dietary régime.



Hydration is key always, but especially while travelling. Being on an airplane or stressfully racing through a busy airport is a draining and dehydrating experience. Being in a new city will also likely involve a lot of walking and a jam packed day of activities, and let’s face it hydration is often an afterthought. It’s important to compensate for all this extra movement with lots of water. Staying hydrated will keep you alert, looking fresh, and has also been proven to curb an appetite. Half the time we feel like snacking we are actually confusing our body’s response to dehydration with hunger!

Pack your Vitamins!


There’s no easier way to catch a cold or flu than to sit on a crowded airplane full of people from all walks of life, sharing re-circulated air for an entire flight. Yuck, I know. Kind of unavoidable though. The only answer is to equip yourself as much as possible by taking immune boosting vitamins and supplements before (and after) your flight. Echinacea is a wonderful herbal supplement that can be hugely helpful in preventing sickness. Vitamin C is an obvious second. Also, don’t neglect any other supplements you take on a regular basis. Make sure to pack them all for your trip! It may seem like extra weight, but especially if you are travelling frequently, falling off your vitamin schedule will only make your chances of crashing that much greater. It’s important to keep our bodies on a regular routine with vitamins, maintaining their levels on a daily basis for optimum health and performance. Travelling usually means foreign germs and less sleep, so vitamins are a huge saving grace in helping your body keep up.

Book a Hotel with a Gym.


As with your eating habits, it’s equally important to keep up your fitness regimen as much as possible while on the road. It’s all about maintenance. If you’re on a trip for pleasure, and doing a ton and walking and shopping, this will naturally compensate for the half hour or so you spend on the treadmill at home. However, if you’re spending your week with your butt in a chair at a conference, make sure to book a hotel with an accessible gym. This way there will be no excuse not to take a short half hour out of your morning, head down the elevator and sneak a quick sweat in.

Pack Healthy Snacks.


Before you head out to your hectic day in an exciting new city, wherever it may lead you, make sure to toss a healthy snack into your purse. Bring a pack of individually packaged almonds, or some protein filled granola bars. Having these handy will make the “don’t indulge” factor a whole lot easier. It’s a lot harder to say no to the baked ziti when you “didn’t have time” to eat all day. Keep your blood sugar levels stable by snacking regularly, and you’ll find it a lot easier to make healthy choices when you finally see a real meal.

Do you have any more tricks for keeping up your health routine on the road? We’d love to hear your input!

Morning Workouts- Early Bird Gets the Worm. September 24 2015


As a non-morning person, I have traditionally struggled to find the motivation to leap out of bed and get my disoriented, grumpy self to the gym. The snooze button and I have become close friends, despite my better attempts to pretend it doesn’t exist. After giving it a chance, however, I’ve started to see the benefits of getting my exercise in at the beginning of my day, as opposed to near the end. Here are the top 6 reasons that starting my day with a workout has officially turned me into a morning person!


It starts your day on a positive note.

Starting your day with exercise gives you a sense of accomplishment that you will carry with you throughout the day. Beginning on a healthy tip inspires you to keep this momentum throughout your day, swaying you toward the salad bar on your lunch break, or giving you a little extra nudge toward taking the stairs over the crowded escalator.


It elevates your mood and productivity.

As Elle Woods in Legally Blonde so eloquently put it- “Exercise gives you endorphins. Endorphins make you happy! Happy people just don’t shoot their husbands.” Regular exercise has been scientifically proven to have a positive impact on our overall mood and stress levels. Starting your day with exercise will release endorphins, improving your mood throughout the day. Naturally, starting the day energized and alert with a positive mindset will increase your productivity.


It boosts your metabolism.

Often, for those of us too sluggish to give up that extra hour of sleep in the morning to get our bodies moving, our digestive systems tend to be a bit more sluggish. I often didn’t feel an appetite in the morning, and would end up skipping this essential meal and waiting for lunch. Getting your body moving first thing is a great way to work up your appetite for the day’s most important meal. Exercise boosts metabolism, so by getting it in earlier on, you will burn more calories throughout the day. (Especially high cardio or interval training exercises.) Eating a healthy breakfast is also key in getting your digestive system moving and kick-starting your metabolism for the day.


It’s the best time to build muscle.

Our hormones are elevated first thing in the morning, and drop progressively throughout the day. Testosterone, for example, is at its peak level in the morning, and is an essential hormone in building muscle. (Hello, abs!) With proper sleep, the morning is also when our bodies have the most energy and thus the most potential for a productive workout. Also, sweating regularly is great for the skin. Who needs makeup with that post workout glow?


It’s just you and your thoughts... and maybe a few others.                 

The gym in the morning is a far different vibe than it is after work hours. The snarling guy waiting to use your machine, the girl hogging the mat- these un-pleasantries are far less likely to be an issue in the wee hours of the day. The morning shift at the gym is a much more peaceful, serene experience. You will find yourself far less distracted or intimidated, and have a chance to really escape and experience the therapeutic aspect of exercise. Even if you’re not a gym rat and you prefer to jog outdoors or hit an early yoga class, these spaces will also likely feel much more calm and private earlier on in the day.


It improves your family & social life.

Getting your workout out of the way first thing in the morning is a great way to make sure it actually happens! There are so many distractions that can arise throughout the day- a last minute work assignment, a friend’s get together, a sick child, etc. Hitting the gym before you start your day checks off that box, leaving more flexibility for other priorities throughout your day, such as spending quality time with family and friends.


So before you turn your nose up at the early morning keeners and hit that snooze button, give the morning workout a shot. It might take you a little while to adjust to the new routine, but once you start feeling the positive impact it has on your life, you won’t regret it!






Back to Life, Back to Reality. How to Beat the Stress of September! September 09 2015


September always creeps up so quickly, doesn’t it? Back to school, back to work… back to reality. Just as we finally adjust to the gentle hum-drum of summer, fast-paced September comes around and hits you like a freight train… at least if you’re not prepared. Suddenly, you are required to keep track of an entire family’s increasingly busy schedules, while trying to kick it into high gear yourself whether it’s at work or at home.


Organization is the key to keeping calm, cool and collected during all the back to school / work madness. It may sound obvious, but if you decide to cut it close and start your prep just before school starts, you’ll find yourself in a frenzy. First, you’re going to figure out how many items the kids are missing (back to school supplies, knapsacks, clothes). Secondly, you’re going to realize you had signed them up for a ton of extra-curriculars, most of which overlap, which means you’ll either need to find help or arrange a carpool in the next two days, otherwise one of your kids will have to forfeit their activities. These are just a few examples of how poor organization can become a huge headache if you wait until the last minute to figure things out. Don’t learn the hard way! Here are a few easy ways to make sure you and your family stay on track this fall!


Anticipation and Planning

Part of good organization is being proactive rather than reactive. Think about what potential issues or curveballs could arise, and have a plan in place to deal with these should they occur. (Ex. look into your carpool situation long before the first week of school, set up emergency contacts, etc.) The same goes for work, don’t wait until the night before you head back from vacation to figure out what you’re behind on. Stay up to speed and constantly organize and prioritize when and how things will get done, even if you push them off until later.


Physical Organization

Personally, I find that my external environment strongly influences my internal environment. As such, in order to feel organized and efficient, it is helpful to organize your belongings and make sure the house is in order. Try organizing your desk or stationery drawers, your room, your home office, whatever feels chaotic to you. Immediately you will feel more focused and in control of your life. Creating a monthly agenda or keeping a calendar in a main room of the house is a great way to keep everyone up to date with activities and ongoing events. Even if it's inevitably going to be a stressful day, at least you'll know it's coming!


Asking for help

Don’t try to do everything yourself. If you’re the planner, create a foolproof agenda for your family, but then make sure everyone contributes to making sure it is followed. If you are working and your kids want to attend an extra-curricular, establish a relationship with someone that you can call in case you’re not able to drive that day, such as another child’s parents. Just make sure that the next time they’re in a pinch you do your best to return the favor.


Keeping up with your routine

Something we’ve touched on a few times; keeping a fairly regular, steady routine is helpful in staying organized. The minute you let go of your routine, it’s easier to skip or forget about your daily tasks, and this is how things begin to slip.

If you missed the boat this year and found yourself facing the headache of last minute organization, stop freaking out. It's never too late to put a plan in place to get you back on track. Don’t let the stresses of September take you down! Staying organized will give you the confidence to face the chaos head on.


Routine and Consistency- the Secret behind Health & Wealth August 24 2015


We have all felt the positive effects of a good week of routine- that feeling of accomplishment. Yet, we seem to fall off of it so easily. Somehow when a task or goal is put down on paper or into your calendar it becomes much more of a priority, whether you’re super task oriented or not. No one likes to feel that they’re neglecting their responsibilities, so if they’re written down in front of us we’re more likely to get them done. After a while, this routine starts to feel like second nature to us. Basically, by creating a daily routine for ourselves, we naturally become more motivated and task driven, and we’re more likely not to be swayed by tempting distractions if we’re dedicated to a routine. Creating a daily schedule for yourself can help improve your productivity in every area of your life.



Incorporating fitness into your daily routine is key, even if you’re not a huge workout buff. Maintaining a decent level of physical activity on a daily basis is essential not only for our long term health, but for our mental well-being and stimulation as well. Sitting behind a desk and being inactive all day can start to take its toll. Those who make time in their day for physical exercise tend to be more energetic, positive and productive. Make sure to jot this one down in your schedule. It doesn’t matter when or what you do, just make sure to be active at least once a day!


Time Management

Routine forces you to manage your time as it takes planning. To create a routine, we are forced to sit down, consider our tasks the following day/week, and how we can fit these in with our other personal daily functions (such as the gym, meals, social and family events, etc.) After a while, you will have expert time management skills, and will benefit from this in other areas such as your work life or planning out your kids millions of sports practices and school events!


Eating & Sleeping

This area is so underrated. People totally underestimate the value of a good night’s sleep and a regular meal schedule. Sleep (or lack thereof) is directly linked to our mental function and our general productivity. Without a routine, we tend to let our bedtime creep later and later until we find ourselves trying to function on 4 or 5 hours sleep for an entire day at the office. Not only will you feel like crap, your work will suffer. Just get those 7 to 8 hours! Set a bed time and stick to it. That simple.

In terms of eating, so many people wait until they are starving before eating a meal. This is a huge mistake. You should constantly be grazing on small snacks to keep your blood sugar levels stable and your mind alert. There’s a reason they call it brain food! Setting a meal time for breakfast, lunch and dinner, as well as snack times can be helpful in staying regular. If you want to go the extra mile, plan out what you’ll eat for each meal, too! (This will also help you stick to healthier options and resist temptation.)


Routine for Kids

This is probably the most important area to stress. Creating a consistency for children, particularly around meal and bed times, is essential for their mental development and overall well-being. The younger years are the biggest learning years, they are essentially little sponges soaking up all the information they come across! It is crucial that we set them up for success by providing structure, regular meals and sleep schedules so that they can focus on learning and growing into the strong young adults we want them to be. Following a routine from a young age will also help them develop a good work ethic and a healthier, more balanced lifestyle as they grow up.

Take the time to create a daily schedule for yourself. Write it down each night or at the beginning of the week to start out. Before you know it, you’ll be living and breathing your routine without a second thought, and living a much fuller, healthier and more productive life!

Hiring your Kids- Yay or Nay? August 06 2015


It's the age old question- should we hire our kids, or let them go it alone? Many parents are divided on this subject. On the one hand, in this economy, giving your kids a chance to gain valuable work experience from a young age can give them a real advantage. So many young adults fresh out of university without the connections or network needed to land a solid job are struggling to get even the most basic entry level positions. Sadly, this is now the nature of the work force. Often if you know someone, you'll get the job, even over another candidate with superior credentials. It may seem wrong, but it's a fact. With this in mind, my take on the subject would be yes, hire your kids. However, there is a fine line between helping them gain experience and get their foot in the door, and making things too easy for them. It's important to make the experience as authentic as possible, and beyond getting them the job, leaving them to their own devices. There are a few steps that should be taken should you decide to bring on your child as an employee, where possible.


Start Practising at a Young Age

It's crucial to help a child develop a healthy work ethic from a young age. By creating a chore system in which they do work for a monetary reward, (allowance) you can begin to establish a business relationship, and also get a lot more done around the house!


Start Them at the Bottom
There's no quicker way to give your kid an ego and unrealistic perspective than to hand them an intermediate or senior role that they haven't earned. (Not to mention a quick way to earn them the resentment and disrespect of their hard working coworkers.) Start your child at the most entry level position and let them work their way up through performance.


Have Them Work Under Someone Else
Allowing your children to work under someone else offers a more authentic experience. They will be more likely to try harder and thus be more productive. Your kids may respect you, but they know you are and will always be their parent. This doesn't set a good foundation for a employer/employee relationship. Once they are in the door, it is best to have as little involvement in their role as possible. It may end up that through good performance they work their way up to that level, but at that point they have earned the position. Obviously in smaller companies this may be difficult, but where possible it is best to keep your distance from the beginning.


Leave Work at the Office
Discussing business at every family dinner can get exhausting, create tension that can potentially damage relationships over time, and allow for negotiation to occur regarding your child's role or salary. It is important to stay in line with the "authentic experience" here and not allow these conversations outside of the workplace. They wouldn't be able to nag their boss about their job over dinner at most other jobs, so why should they be able to here?

Long story short, it can be beneficial for your kids to get their foot in the door in an otherwise tough workforce. If you're in a position to hire them yourself, go for it. The foot in the door, however, is the only assistance they should get. Let them take it from there! There is nothing more valuable than a good work ethic and healthy perspective on life, based on earning your achievements.

The Importance of Setting Goals July 27 2015

In Life:
When talking about setting goals, it all really comes down to one main factor- motivation. With anything in life, it is human nature to let things slip or push them off if we don't have any real boundaries, structure, or targets to reach. Setting goals may seem simple, but this process is an essential factor in our success and productivity in all areas. Whether it's forcing ourselves to make it to the gym three times a week, stick to a healthy meal plan, or setting goals for our kids, it is crucial to put these targets in place for ourselves to make it easier to maintain momentum and motivation. An easy way to make sure you stay on top of this is to set aside an hour for yourself every Sunday to write out a list of weekly goals. Try to include one that relates to each compartment of your life, for instance one pertaining to health and fitness, one pertaining to parenting, one for your relationship(s), and of course those pertaining to your career or personal achievements.

In Parenting:
Many people don't consider setting goals to do with parenting, but this is an area that we can really let slip if we don't set guidelines and PLAN, PLAN, PLAN! Try making a goal for each week that you yourself have to achieve, for instance "Do 3 different activities with the kids" as well as one for the kids, ex. "Help with the dishes every night" or "Get an A on an assignment." Implementing a star/sticker program can be a great incentive for kids to meet these goals as well. Create a board with each child's name on it, and place a sticker underneath for each achievement attained, working towards a grand prize after a certain number of goals have been met. It's great to train children to become achievement oriented from a young age, as it will set lifelong habits that will translate into a good work ethic later on. (Plus, you'll get a heck of a lot of chores done around the house!)
In Fitness & Nutrition:
This is also an area where it's definitely necessary to set some goals. We are all busy and life does get in the way. Sometimes it's just quicker to grab that cookie and latte on the fly instead of the egg-white omelette you'd planned to prepare for breakfast. Or to skip the gym because something more fun came up. Setting a weekly goal will help you focus and make sure you don't let yourself slip in this area. After all, our health is our most valuable and important possession, without which we could not succeed in all other areas of our lives. A meal plan is a great way to ensure that you stick to a healthy diet (at least most of the time, we're all human!) In your Sunday list of goals, include a weekly plan for at least 2 meals a day. If you work, packing a lunch is a great alternative to the tempting crap that the food courts offer. Once you are hungry, it's hard to use good judgement! Do a weekly grocery shop to ensure you have most of the necessary ingredients to make most of the meals on the plan. This will also create ann incentive to stick to it, as you've already committed. Just make sure to keep things interesting, giving yourself lots of (healthy) variety. For fitness, set some weekly goals that are realistic and attainable. If you like hot yoga, try to attend three classes that week. If you're a gym bunny, set a goal for number of visits to the treadmill.  
In Relationships:
With the busy hum drum of every day life, especially with young kids in your mix, relationships often start to take the back burner. Whether it's your marriage or even your relationship with your best pal, it's important to set a weekly reminder to pay attention to these important relationships so that you don't wake up one day and realize you barely know each other anymore. I find it helpful to designate one night a week for "date night" and another evening or lunch hour for seeing a friend (better yet, a group of friends so you can squeeze a few in at once!)


So take the time each week to put some targets in place. You'll feel great meeting them, and your life will inevitably be more fulfilled and successful as a result!

The Importance of a Healthy Body Image in Young Children July 08 2015


This subject may feel somewhat tired at this point, but I am glad to see the media beginning to focus more on the saturation of dieting and weight loss incentives and their negative impact on young children, particularly girls. With growing access to technology and various media outlets, children are being bombarded with messages about “losing weight fast” and seeing headlines like “get thin in just a week” on a daily basis. They are also being shown images of “the ideal body” that have been edited and manipulated, creating an unrealistic (and unhealthy) idea of what “normal” should look like. This is so common that they are growing up with the mentality that they should constantly be trying to lose weight, to be thinner, no matter their size or weight. Weight loss has gone from being a health requirement for the obese, to a common goal of the majority of the population, at least in Western society. It’s almost like a competition, who is the thinnest? Who has lost the most weight in the shortest amount of time? Exercise has become only about losing weight, as opposed to building strength, energy and endurance.


These negative messages impact all people, but children are the ones in the most danger as their bodies are still growing and developing and need proper nutrition to do so. They are also extremely impressionable, and are developing their habits and mentality towards their health and bodies that they will carry with them throughout their lives. Creating a positive body image in young people isn’t just about telling them that they are beautiful no matter what shape or size they are. Though this is important, there is more to it. Instilling a healthy body image entails focusing on the important factors, like health, nutrition and balance. There is a fine line between making sure they are conscious of their health and making good decisions when it comes to eating and staying active, and over focusing on these areas.


The best way to ensure that your kids maintain a healthy mentality toward eating and fitness is not to over- focus. Lead by example and provide them with healthy, balanced meals from an early age. Get them accustomed to eating this way without harping too much on the importance of it. This being said, don’t completely deny them of treats. This will only come back to haunt them later as they will likely have self-control issues when they are no longer restricted from these “forbidden fruits”. It’s all about balance and lifestyle. Treats are treats…simple as that.  In terms of fitness, try to provide an active lifestyle for them. Don’t focus on the results of fitness, but the importance of staying active and involved in extra-curricular activities. Sports are a great way to keep them active, as they are social, fun and team based which builds trust and companionship. Companionship is a really key factor in my opinion. It’s healthy to have a little competition between peers, but competing with oneself can become obsessive and self-destructive, particularly when it comes to weight loss goals.  


Long story short- sign your kids up for lots of activities! Encourage them to find an active sport that they love. Keep them well fed with a healthy attitude toward nutrition, and too busy to over-focus on things like being super thin or losing weight. If they remain healthy and happy, the physical results will come naturally.

Reduce, Reuse, Recycle- Finding New Uses for Old Things! June 25 2015

Reduce, Reuse, Recycle. We often associate the three R's with our household trash, however they should really apply to every element of our lives. We've all likely appreciated the odd item of vintage clothing that stands the test of time and only gets more amazing as it ages. Vintage clothing is one way to reuse. One person's trash is often another's treasure. This is important to remember when discarding "old" clothes and other household items. I personally put an old, torn up couch, and a beaten up old table from my patio on the front lawn this month. The couch had been ripped to shreds by my dog, and yes, could have been salvageable if recovered, but was in awful condition. The table had good bones, but the wicker drawers had been rotted and eroded from several harsh Canadian winters. Both items, however, disappeared in less than 24 hours. This is a perfect indication that something that I consider to be junk can have potential for someone else. 
It's important to implement this creative thinking ourselves before hastily deciding to get rid of our used household items and replacing them with something "new and fresh." It can be really easy to make things feel new again, you just need some inspiration. Yes, I appreciate that most people have full time jobs and a family and commitments, so the idea of a "fun project" doesn't actually sound so fun. Once you get into it though, DIY fixer upper projects can be a great creative outlet, and a nice way to spend some time with your spouse (or even kids) doing something other than errands and grocery shopping.
Lacking inspiration? Here are a few ideas. Got an old table? Sand it down and paint it an entirely different colour. (With a non-toxic paint, of course.) If you're feeling really bold, add an interesting stencil on top. It will seem brand new again and totally give the room a whole new feel. If you have an old water jug, repaint it and use it as a vase for flowers. Pull out your grandfather's old travel trunk from the basement. Put a fresh coat of paint on it, a piece of glass over top, and Voila! You have a very cool looking coffee table. You can even make use of old soup cans! Once you've cleaned them and removed the plastic labels, paint them in a pretty pastel colour. They make great little containers for holding pencils etc. on your desk. Got some old wooden crates lying around in the garage? Paint them a nice soft colour and use them as bins for your kids toys. Old clothing is my personal favourite DIY project. You know that awesome rocker tee from the 70's your dad gave you that you only wear to bed? Give it a makeover with some scissors! Cut off the sleeves and crop it a bit. You can even pull in the sides if you're skilled with a needle- It's so easy to reinvent your clothing by giving it a different look. 
Not only will refurbishing old items to make them new again save you a ton of money, but the more people cut back on buying new items, the less demand there will be for production, hence less air pollution from manufacturing plants, and so on. This whole "giving things a fresh start" concept should be applied to dirty items as well. It's so easy to see a filthy cushion, appliance or other household item and feel that its had it's day. However, it's always surprising how much of a difference a proper clean can make. Sometimes it's just about finding the right product to target exactly what the dirt is. For example, the Hot Tub Company just picked up No Sweat to sell with their tubs to help get rid of that nasty bacteria and grime that builds up after a few soaks. The reason this works so well is because the grime that builds up in hot tubs is a product of the bodily oils and biological substances that we leave behind in the tub... just the stuff No Sweat targets! The point is, find a product that targets the exact cause of the dirt, and give it a proper clean before deciding whether it's salvageable or not. 

The Importance of Movement for Kids- Teaching Self-Regulation June 16 2015

As we discussed in our earlier post on “self-control,” Walter Mischel, the psychologist behind the famous “Marshmallow Test,” deduced that those who appear to have higher self-control from a young age are generally more successful, slimmer, and less susceptible to bad habits like drug and alcohol abuse. But can we train ourselves, and even our children, to exert this kind of self-control? The answer is yes.                     


Leap Frog, Yoga Style: Sit in splits position and stretch it out while your little beaper leaps across you. You may want to throw in a chair to leap off of to avoid and accidental be-headings.


Early childhood experiences have been proven to shape our ability to learn, as well as our future mental and physical well-being. Intentional movement, such as Yoga, has a great impact on a child’s ability to maintain focus, remain calm, and filter sensory information. Practising Yoga at a young age, and accompanying these physical movements with other essential mental development tools, helps to build a child’s self-awareness, emotional intelligence and physical self-control. Also, Yoga teaches kids to respect the body’s cues and needs to move, and eventually feel confident and comfortable in their own bodies.


The Crow Swing: Good for Mom & Dad’s Arm Muscles, great for the little one’s flexibility. Not to mention one heck of a fun ride! Have your junior assume Crow’s position while you grasp his/her hands and lift. It might take a few tries to get air born- but they’ll love it once they do!


Self-regulation transfers the responsibility of learning and taking control of their behaviour back to the children. The goal is to create a certain mindfulness and self-awareness to the point that they will know how to recognize and manage emotional or stressful situations that would normally cause them act out. This mind- body connection can be helpful in many scenarios, such as pulling them out of a meltdown or focusing in a classroom. Yoga is also a great activity to do as a family, as it promotes calmness, balance and connection. There are tons of fun poses to try with your kids, too!


The Back Bend and Crow Pose Combo: Get into your best bridge and have your little tot perch on top of your tummy in Crow’s position. Tons of fun for flexibility, balance, and building trust!


Luckily, yoga is a very portable practice! For example, my family and I have recently started a new tradition of spending our summer holiday in Costa Rica. In addition to its natural beauty and the wide variety of amazing activities Costa Rica has to offer, the most precious and valuable experiences are, in my opinion, less obvious.  I like to think of the whole experience as exercise for the mind and body. It is such a joy to practice yoga on the beach with my kids, with a beautiful view and calm ocean energy surrounding me. It’s also a great way to re-connect with your family, and with your-self.


Family Handstands: Get inverted together, and see who can hold their stand the longest! Inversions are great for increasing blood circulation. Providing more oxygen and blood flow to the brain is thought to increase many mental functions like memory, concentration etc.


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Teaching Your Kids About Sustainable Living June 11 2015

There are so many things we do on a daily basis that burn extra energy or consume unnecessary amounts of natural resources. These habits have become such an ingrained part of our daily routines that we often don't even know we're doing it anymore. As we continue to suck up what's left of our earth's precious (and limited) resources, it is especially important that we give the next generation all of the tools and awareness they will need to live the most sustainable and efficient lifestyle possible. With your kids, start with the basics. There's no point in trying to explain the benefits of eco-friendly paint and appliances. Try by first explaining the big picture to them. Find a way to best articulate to them that the earth's natural resources (which we rely on for human life) like water, fresh air, wood, and oil, are somewhat finite. We, however, are not. Our population continues to grow, and without controlled consumption, we will soon burn through these precious resources. 
The cars we drive every day, and the chemicals emitted by factories and plants are polluting our fresh air. Carelessly long showers and pollution of our lakes are depleting our dangerously low fresh water supply. Some countries, like Ethiopia, Jamaica and Trinidad, don't even have regular access to fresh drinking water! Show your kids pictures like the one above of the people in Ethiopia bringing dirty water from the river to be boiled and decontaminated.  Explain to them that oil has been over consumed for years to create gas that fuels our air polluting automobiles, causing a real depletion in our oil reserves beneath the earth as well. This has been the reason for the recent development of alternative energy sources, like electric cars and solar power. Encourage them to make wise choices going forward and as they grow up, to always choose the more eco-friendly option. Make them understand that if everyone takes these small steps to save the earth, together they will make a big difference for the future. Here are a few easy steps to take at home to get them started. 
1. Teeth Brushing.
I myself am guilty of turning on the tap and letting it run as I scrub my pearly whites. (Something I've been trying to work on!) Encourage them to turn off the water after they've wet their toothbrush, and not to turn it back on until they're ready to rinse. 
2. Lights
Create an incentive for them to ensure that lights are always turned off when they leave a room. Keep a quarter jar, and create a rule where anyone caught leaving a light on has to contribute a quarter (including mom and dad!). Once they've done this a few times, they'll be fed up with losing their allowance.
3. Don't flush for number one. 
I know- kind of gross. But if there are only a few of you in the house, it's just family, right? It's a great way to reduce water consumption, as flushing and refilling the tank uses a great deal of water each time. You can obviously make an exception if you have guests over.
4. No Aerosol cans!
As they get older, encourage them to avoid aerosol deodorants, hairspray, room sprays, etc. These are huge pollutants (they contain harmful CFC's) and there is always an alternative.  
5. Doors and Windows
Encourage the kids to keep the doors and windows shut in times of extreme cold or heat. This will reduce the need for your heating/ AC to kick into overdrive to compensate for the change in temperature. This can burn a ton of energy! (Not to mention rack up your hydro bill at the end of the month.) Perhaps implement the quarter jar rule for this one too? 
In those milder in between months however, you may find that you can turn off your heating/ air conditioning system altogether, keeping windows open to maintain air circulation. This burns the least amount of energy!
These are just a few ways to get your kids thinking about the environment and to create sustainable living habits from an early age.

No Summer Camp? No Problem. 3 Great Ways to Keep your Kids Active & Entertained this Summer! May 28 2015


It's no secret that once kids reach the age of about ten or eleven, parents start counting the days from Christmas to the joyous weeks in which their children head off to the rural countryside and camp out under the care of a bunch of other overgrown children. However, it's also no secret that these "camps" are becoming more like resorts, and with growing luxuries there are growing costs. 

If your kids are sticking around this summer, there are many fun ways you can ensure they have an amazing summer experience without having to send them away for 2 weeks or a month (and pay a hefty cost!) Not only will they have fun, but so will you! You just have to be willing to roll up your sleeves a bit. 

1. Plan a Family Camping Trip


No matter where you are, camping is almost always an option. It's not the most appealing activity for some, but there are varying levels to which you can actually take this "roughing it" experience. The benefits of doing something like this as a family, even just for a couple of days, are plentiful. Firstly, you strip away all modern technologies and distractions. No more TV, video games, etc. Sure, they may bring their cell phones.... but they'll eventually die! You'll be amazed at how much more focused and engaged they are without all of these extras to busy their minds. Major bonding potential.

Secondly, they will learn basic survival skills that are quickly being lost on our rapidly advancing technologically dependent society. Kids rarely even know that it's possible to cook without a burner, or boil lake water clean. They'll learn how to pitch a tent, and how to survive a few days without google or a nearby grocery store. Want to go the extra mile? Do a portage! Build up those wiry muscles carrying the canoe from site to site. Here are some of the most notable campgrounds across Canada and the US: 


Algonquin Park- Ontario

Bon Echo Provincial Park- Ontario

Aspen Beach Provincial Park- Alberta

Cultus Lake Provincial Park- BC

Yosemite National Park- California

Olympic National Park- Washington

Bryce Canyon National Park- Utah

2. Family Game Night- Active Style


Remember when your parents used to force you to spend an entire night of your week sitting in the living room playing an excruciating game of monopoly so you could spend time "as a family?" This is so not what I am talking about. I'm talking about being the coolest parents on the block. How? By getting a whole bunch of families together for outdoor games and sports one night a week. It will take a bit of planning, but this helps as it ensures that everyone commits and follows through.

Here's how it works. Talk to a few other families (neighbors, friends, etc.) and see if they have an interest in setting up a family game night. Draw up a rough calendar of proposed weekly activities for the entire summer. It helps to involve other families as a) they can help contribute ideas for weekly games, and b) most games are more fun with more people! Also, it makes it more fun for the kids to have their friends around (sorry, mom and dad.) Try to ensure that the teams are divided up by family. This will help you spend time as a family, stay active, and is a great way to teach your kids to work as a team (and to see your family this way too!)  Here are a few game ideas to get your creative juices flowing: 


Family Baseball

Capture the Flag

Scavenger Hunt

Clue (murder mystery game)

Family Soccer

Watergun Fight

Obstacle Course 

Classic Carnival Contests (Potato sack jumping, wheelbarrow race, egg in the spoon race) 

3. Rent (or Buy) Some Bikes!


Kids love exploring. Biking is a great way to explore new areas. There are so many biking trails available in the most beautiful settings. It's an easy way to travel and see a greater area as opposed to hiking on foot which can be slower and more draining. There are a ton of companies now which rent out bikes by the hour. (ex. Bike Share in Toronto, Citi Bike in NYC) If you're ready to make it more of a regular habit, you can get some great second hand bikes at an affordable cost, just be sure to do your research. 

These are just a few of the ways to get creative and keep your kids active and entertained this summer. If you're willing to get a bit down and dirty, you'll be surprised how much fun you can all have together! 

Staying Fit as a Busy Working Parent May 22 2015

It's really easy to find excuses not to exercise when you're a parent of young ones working a full-time job. Life gets BUSY. But would you ever deem it excusable to neglect looking after your child for these same reasons? Didn't think so. The first step in the right direction is to start viewing fitness as a necessary part of taking care of yourself. You wouldn't skip a basic necessity of caring for your child, like food, education, or sleep, because you were too busy, would you? So why should your own body get the shaft? I'm not suggesting that every mother or father should make it a priority to resemble a fitness model or have "abs of steel," just that you incorporate fitness as a regular part of your routine to maintain your mental and physical well being. Trust me- your family will thank you for it!

 Without regular exercise, we eventually become low energy, burned out human beings (which can equal lacklustre parents and spouses!) Maintaining a regular fitness regimen keeps your metabolism going, your energy levels higher, and your mood elevated. This has obvious benefits for your relationships with your loved ones, and even your sex life. But who has the time or energy to hit the gym after a long day at work, then feeding, bathing and coaxing a bunch of rambunctious kids into bed? It's never going to be super convenient, but here are a few tricks you can use to find the time. 

 Take Turns

If you're married with young kids and both working full-time jobs, you're just going to have to accept that for the next few years, you will need to rotate the morning and evening shifts. No one loves waking up at 6am to hit the gym before heading to the office for a long day of work. However, once you get there and get going, it's surprising how exerted you feel going into your day. Getting those endorphins going first thing in the morning is a great way to start, hard as it is to get yourself there. This means your spouse takes the breakfast shift with the kids, gets them to school etc. and when you get home that night, you're on deck for dinner, bath, and bedtime while your spouse heads straight to the gym. You'll probably be ready for an early slumber yourself at that point, but it will feel well deserved. The next day, swap. Or, find a similar way to divide and conquer, allowing for balance of responsibility between you. 

 Single parent? Bite the bullet and hire a babysitter for an hour or two after work to do the dinner shift while you hit the gym. It's a worthwhile investment. 

8 Minute Abs, Arms, Legs and Buns. 

Are you a stay at home parent with no nanny or assistance? I get it- there's literally no time to hit the gym, at least not on a regular basis. This is where home workouts come in handy. I am going to let you in on a little secret of mine. I swear by these hilarious "8 minute workout" videos (below) that I found online a few years back. Judging by their attire, they must be from the 80's. It amazes me that they're still up but I'm not complaining! If you can get past the funny clothes and hairdos, these videos are super useful and get you toned up in no time. There's one for abs/core, one for arms, one for legs. 32 minutes and Ta Da! Full-body workout. When you put your kids down for a nap, grab your laptop and set up in a room with a little floor space to do your exercises. Not in the napping stage? Set up in a room within sight while they eat their lunch. Or better yet, create an arts and crafts activity (no sharp objects!) that will keep them busy for a half hour. These are only a few examples of the masses of online workout and yoga videos available online. Do some research and find a few that work for you!

Play With the Kids! 

Don't underestimate the amount of cardio you actually get running after your little ones. As they get older, continue creating games that involve running, such as a family soccer or baseball game, capture the flag or even scavenger hunts. It keeps you AND your kids active and is a great bonding experience. 


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Detoxifying Your Home May 14 2015


Detoxifying your household

Let’s be honest, most of us aren’t going to start tearing apart our homes to make sure we’re using the most eco-friendly, non-toxic products and materials possible. If you plan on staying a while though, I highly recommend you consider some of the following tips on how to reduce the amount of toxins you and your beloved family are breathing in on a daily basis, even if it’s one step at a time. Doing a reno? Even better, this is a perfect time to consider replacing any harmful materials and finishes with a more environmentally and health conscious alternative.



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A lot of paints are misleading. Most are marked as “zero VOC” on the can, but actually emit a ton of harmful chemicals and toxins into the air! Until recently, most paints required these “Volatile Organic Compounds” to work effectively. Growing knowledge about the harmful chemicals and toxins released by these paints and finishes has resulted in the rise of many Natural Paints (made from natural, organic ingredients). Make sure when choosing your paint that it’s clearly labelled “non-toxic” or “natural paint.” There are a few great brands to try, all of which are relatively affordable. Try Ecos Paint, Mythic Paint, and  Air Pure Paints (these actually purify your air of VOC ‘s and Toxins!) Also check out the Earth Easy website, as they talk a bit more about what harmful chemicals are in generic paints, and give several great recommendations for non-toxic paints and other green household materials.

Re-purpose your old Furniture:


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You don’t have to break the bank buying brand new, sustainably made furniture with non-toxic finishes. However, if you can afford it, we highly recommend this for your family’s long term health and well-being. You can re-purpose your existing furniture, or for those looking for some new flare on a budget, there are tons of fun vintage pieces online or in thrift stores that can look fab with a little TLC. The trick is to have them professionally sanded down, (there could be all kinds of toxins hiding in old varnishes and finishes) and then apply a new non-toxic, eco-friendly paint colour of your choice. White makes anything look fresh and new, but it’s also fun to play around with pops of colour if you’re feeling bold.

Re-Seal your Floors:

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Hardwood is obviously the most natural and desirable material to use for flooring. It’s hypo-allergenic, easy for cleaning, and doesn’t emit any harmful chemicals. You should be careful however which sealants you are using after laying down your floors. Many sealants contain VOC’s and harmful chemicals. Did you know that carpets also emit these horrible Volatile Organic Compounds (VOC’s)? These are the “soft, cozy” floors we put down for our kids and infants to crawl around on, yet they are actually one of the biggest sources of indoor chemical pollution, especially when they’re new!  These VOC’s contain chemicals that can cause respiratory damage, hallucinations and nerve damage in human beings. Horrifying, right? There is a solution! There are many sealers for carpet which apply like a shampoo to seal in those nasty gasses being emitted into the air. AFM Safecoat  provides safe sealants for both carpets and hardwood.   

Use Green Cleaning Products:


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This one’s kind of a no-brainer but I wanted to touch on it none-the-less. There’s no point in taking all of these steps to use non-toxic materials if you are going to use poisonous chemicals to clean them! Here are a few easy rules to follow. Stay away from bleach. Don’t buy anything with the hazard symbols on them, ex. “corrosive, irritant, or poison” symbols on them.  After using these products, the toxins linger in the air for days after use. We breathe them in, and absorb them through our skin from residue left behind on dishes, cutlery etc. Avoid products with the following chemicals: 2-Butoxethanol, Ammonia, Coal Tar Dyes, MEA (monoethanalomine), DEA (diethanolamine), TEA(triethanolamine)  Nonylphenol ethoxylates (NPEs), Phosphates, Sodium lauryl sulfate (SLS) and Sodium Laureth Sulfate (SLES). The list continues really, but these are a few good indicators of a toxic product. Look for labels with “bio” “organic” and “natural” on them when buying your cleaning (and Laundry) products, but be sure to read the ingredients also!

Outdoor Workouts- So Hot Right Now. May 07 2015

With spring in the air and fitness rising on the priority meter, (hello, bikini weather) I thought I’d share with you the benefits and multi-uses of Mother nature’s back yard. Outdoor fitness is becoming more and more of a popular phenomenon. From fitness mobs  and running groups, to park workouts and TRX training, there are dozens of ways to use the outdoors as your gym, and soak up some vitamin D while you’re at it! Just follow these few easy steps and you’re on your way to an awesome beach bod, and some extra cash for summer fun!


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Cancel your gym membership (for now).

Every spring, I cancel my gym membership. Why? I don’t see the need for a treadmill when I can run outside. I don’t see the need for machinery when I can use the monkey bars at the local playground for chin-ups and other exercises. I don’t need a floor mat when I can use my yoga mat in my back yard to stretch and do ab exercises. Most importantly, I save a solid few hundred dollars, and don’t burn fossil fuels driving to a gym or waste energy on electrically run machinery!  Most gyms will offer a 6 month membership. If you can do month to month, even better! Save money, travel time and energy consumption by using the outdoors until the weather no longer permits it.

Join a running group.


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As we’ve discussed before, community is a key element of staying motivated and driving performance when exercising. Most neighborhoods have a local group that gets together a few times a week to run. It’s a great way to meet people, and will keep you motivated to stick to a workout routine.

Use the outdoor elements.


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 Often if you drive past your local park or even the beach, more and more you will see people exercising. Many beaches (south Beach, Miami for instance) actually have designated bars set up designed for strength conditioning exercises! Otherwise, any local playground will have monkey bars and other useful equipment that have multipurpose use, you just have to get creative!

 Some tips:

1.  Use the stairs. Find a set of three or four stairs (or even a picnic table). Step up 2 stairs with your left foot, then back to the ground with your right. Repeat with the other foot. Then step  up 2 with your left, then 2 more with your right, then back. Repeat. Who needs a stair master?


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2Use the monkey bars. For chin-ups, grab on with both hands, pull yourself up to chin level, release and repeat. You can also use the monkey bars to strengthen your core. Hang on to the bars with both hands, and slowly lift your legs up as far as you can. Hold, and release. Repeat. Or, try any of the exercises above. They're tough, but will give you killer abs!


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5 Fun Poses You Didn't Know You Could Do With Your Kids! August 06 2014

No matter what you say, it’s what you do that counts.  If you want your kids to be active- BE active.  They will love their time with you and will develop good habits in spite of themselves. Monkey see, monkey do!!! 


1)      Leap Frog, Yoga Style!

Sit in splits position and stretch it out while your little beaper leaps across you. You may want to throw in a chair to leap off of to avoid and accidental be-headings. 



2)      The Crow Swing:

 Good for Mom & Dad’s Arm Muscles, great for the little one’s flexibility. Not to mention one heck of a fun ride! Have your junior assume Crow’s position while you grasp his/her hands and lift. It might take a few tries to get air born- but they’ll love it once they do!


3)      Back Bend  & Crow Pose Combo-

Get into your best bridge and have your little tot perch on top of your tummy in Crow’s position. Tons of fun for flexibility, balance, and building trust!



4)      Splits Lift:

Lift your little one up in splits position and see how long you BOTH can hold it!



5)      Family Hand Stands:

 Get inverted together, and see who can hold their stand the longest! Inversions are great for increasing blood circulation. Providing more oxygen and blood flow to the brain is thought to increase many mental functions like memory, concentration etc. J

(More info on the benefits of inversions here