teambay WDR documentation about le parkour/ free running

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Running???

My first cross country season just ended and I’m wondering if I should take an easy week or two (21- 35 m/w) or jump right back into hard runs to train for next year and keep in shape. I have a paranoia that if I go a week or two running 3 miles per day or less then i feel like I am going to get fat or run slower (Yes, I used to have an eating disorder.) I’m 5’3", 115-20lbs, 10% body fat, 24" waist… Do you think I have to worry bout gaining weight?? I ran a 5k in 22-23 minutes average and I can run a 7min mile…Do you think I have to worry about slowing down??? I also do Karate twice a week and 7-10 mile runs on sundays. Sorry for sounding paranoid… thanks

Cross training in martial arts: which combination is the best?

I am not sure which martial art i should pair up, i’m really interested in learning these martial arts
-Capoeira
-TKD
-Krav Maga
-Karate
-Muay Thai

Which should i pair up?
Im really interested in TKD & Krav maga though…
But im already learning capoeira so….if that helps?

How to Get Your Kids to Exercise

By Amy Bertrand – St. Louis Post-Dispatch

If your child’s school isn’t out for the summer, it will be soon. Summer vacation used to mean late nights playing flashlight tag with your friends, riding bikes all over your neighborhood and catching balls with your buddies. Times have changed. Fear keeps kids close to home, and both the hot sun and lure of video games keep them inside.

That may mean safety, but it doesn’t mean health. "It’s so important to keep these kids active in the summer," says Gina Pona, a trainer and owner of Kid-Fit, a company that helps churches and schools set up fitness programs for kids. "Kids really have a tendency to become couch potatoes when school is out, but parents can’t let that happen."

Here’s a guide to keeping your kids healthy and active this summer.

Tip No. 1: Limit Screen Time

While TV, video games and computers do have their benefits, too much screen time is detrimental to your kids’ health.

The American Academy of Pediatrics recommends that kids under age 2 have no screen time, and that kids older than 2 watch no more than one to two hours a day of quality programming.

"Especially with the computers and MySpace, it seems kids want to be inside more often," says Sherri Brown, fitness director of the Downtown-Marquette YMCA.

"What we’ve found is that most would choose something else if you offer them an alternative," says Paul Jenkins, a physical therapist at St. Louis Children’s Hospital.

Tip No.2: Buy a Few Basics

You don’t have to outfit a whole home gym, but purchasing a few active toys for your kids will give them incentive to move. Pona recommends a few balls (a basketball, soccer ball, even a beach ball), a jump rope and, if you can afford it, a bike.

"These toys encourage a kid to play outside; you can’t play basketball inside," Pona says.

Tip No.3: Get Your Kids Outside

While indoor exercise is certainly possible, kids are much more likely to move in the great outdoors. To get the kids out of the house, you may have to help, even on weekdays when you get off work.

"Sometimes I stop at the park with my child," says Brown, mom to a 2-year-old. "It’s like the gym theory: You have to do it before you get home and don’t want to get back out."

Pona even suggests that parents use a timer or a stopwatch and treat playing outdoors as a reward. "You could say, `You took out the trash "" now you can play outside for 30 minutes.’ "

Tip No.4: Give Them Things to Do

The challenge for these kids, Jenkins says, is finding something that’s available to them. That’s why buying the items in Tip 2 was so important. But if you put a little thought into it, you can make fitness exciting for your kids. Brown suggests a scavenger hunt. "At each station, in addition to the next clue, have an exercise the children need to complete before continuing. It could be 25 jumping jacks, 10 push-ups, run one lap around the yard, jump rope for 30 seconds, hula hoop for one minute, frog hop to the next station "" the options are endless."

Tip No.5: Enroll Them in an Activity

Brown says the planned activity doesn’t have to be athletics-oriented. "Try dance, karate, swimming "" just get a set day and time you are going to do something that forces you to do that every week."

The YMCA offers everything from yoga to boot camp for kids, and you can find a variety of activities at community centers and community colleges.

Tip No.6: Try a Fitness Calendar

Sit with your child and find what activities he or she likes or wants to try, says Brown. Then pick two days each week of summer vacation to try that activity. For example, one week it could be 30 minutes of shooting hoops at the basketball courts on Tuesday and 30 minutes of hiking trails at Castlewood State Park on Thursday. "This could easily be a family event and modified for all ages," Brown says.

Tip No.7: Model Good Behavior

"The first thing we try to tell people is to lead by example," Jenkins says. "Kids want to follow their parents’ lead. So that’s an easy way to inspire them." You can go biking together as a family on the weekends, or go for a nature hike.

 

 

One in three kids is overweight or obese – one in three!

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An unfortunate side effect of our age of technology seems to be taking its toll on our children’s health – obesity. An astounding one in three kids is overweight or obese – one in three! The sedentary life of television, DVD’s and video games keeps their attention for long periods of time. Instead of playing outside riding bikes, climbing trees or being in a game of basketball, kids today are sitting still. The topic of putting kids on a diet has now become a hotly debated item. Should you or shouldn’t you? The answer is complex.

The first action you should take to help your child lose unwanted and unhealthy weight is a visit to your family doctor. Depending on the severity of the problem, they may recommend a dietician to be part of the team. Children’s bodies are not like adult’s simply because they are still growing. They are developing muscle and bone, the foundation for their immune system and brain functioning. Good nutrition is important for all age groups, but it is crucial for kids to have proper eating habits. Junk food may be their first choice, or perhaps their only choice! It is up to parents to provide healthy food instead.
 

Your child’s diet should include a balance of the food groups we all know we should be eating. The important component to this is correct portions. Growing children seem to be hungry all the time. Make sure they have options for nutritious snacks like fruit, whole grains, nuts and raisins. Watch their intake of sodas and sweets. These will really add the pounds. A burger or pizza every now and then will not hurt just watch the frequency. Balanced nutrition is vital for growth and weight control. Plan meals and have family dinners with the TV off – this is great time for quality relationship building as well.

 
The other equally important ingredient in helping your child reach and maintain a healthy body weight is activity. Weight loss is simple. The formula is – calories out should be greater than calories in! Enroll your child in community sports events. Perhaps dance or karate lessons are more to their liking. Encourage them to go outside and just play. It’s a great way to make friends in the neighborhood. You may have to limit video game time. If you do, help them find other more active pursuits to fill their time. Good health is a combination of a healthy diet and exercise, particularly for the little ones among us.