Will Strength Training Stunt Kids’ Growth?

There are several misconceptions about youth resistance training. For years it was thought that kids were too young for strength training because it would stunt their growth or cause serious injury.

This may be true with extreme heavy resistance training or long bouts of weight bearing labor on young kids, but we are not creating soldiers and this is not the type of resistance training being practiced by coaches and PE teachers today!

Today’s youth resistance training programs include more games, bodyweight exercises, and fun drills! It’s not just a bench and pull up bar. Most importantly, we use exercises that integrate several muscle groups being worked at once! For example, kids may perform a squat while raising their arms overhead to strengthen legs, back, arms, and core! This also requires coordination!

Strength training is proven to be highly beneficial for both sedentary and active kids with appropriate resistance training programs and qualified professionals instructing.

There are Physical and Psychological Benefits!

Physical Benefits Include:

  • Improve bone density (avoid osteoporosis)
  • Improve body composition (avoid becoming overweight or obese)
  • Decrease insulin sensitivity (avoid diabetes)
  • Improve muscular strength and posture
  • Improve coordination

Psychological Benefits Include:

  • Embracing a healthy lifestyle
  • Adopting healthy behaviors
  • Building confidence
  • Learning problem solving kills
  • Embracing challenges
  • Developing body awareness


There are some key things to remember when getting kids started in a resistance-training program:

1.     Be sure they have good instruction and are being supervised by a professional. After school programs, Youth Centers, PE, and Youth Fitness Classes are great places to start.

2.     Train 2-3 times per week on nonconsecutive days.

3.     Vary the exercises and activities for kids so they aren’t performing the same type of fitness program for months at a time.  TIP: Kids that play multiple sports or try different activities become better athletes and therefore will excel in whatever sport they choose!

4.     Usually kids ready for sports around 7 or 8 years of age, can participate in using some light free-weights, sport cords, medicine balls, and body weight exercises.

5.     There is no minimum age required but kids should be mature enough to follow instructions and understand the benefits of what they are doing.

Are you ready to get these kids started today?

Try this quick workout!

Here is a program that we created for kids that requires no equipment!

It’s a great way to begin!


Exercise                      Reps/  Set #               Reps/  Set #               Reps/  Set #

Push ups                    8/        1                        10/     2                           8/      3

Squats                        10/     1                          15/    2                         10/     3

Plank                          20 sec/1                     40sec/ 2                      30sec/ 3

Wall Sit                       20 sec/1                     40sec/ 2                      30sec/3

Calf Raises                  15/     1                      20/     2                      15/     3

*Swimmers                  20 sec/1                     40sec/2                      30sec/ 3

*Swimmers: lie on your stomach and lift your arms and legs off the floor as high as possible, then pretend to swim by moving your arms and legs up and down without letting them rest on the floor.


Have fun!


Avoid TV HEADS! by Two Peds in a Pod

We love our friends at Two Peds in a Pod! They always offer such valuable content to parents and kids fitness professionals! Below is a great article they wrote on how to limit screen time in your home! ENJOY!

We know that winter break often finds kids spending more time in front of screens: watching TV, playing video games, or surfing the internet. Today we repost our suggestions to help limit screen time in your home.
Drs. Kardos and Lai

“Mom, can we do screen?”

My kids ask me this question when they are bored. Never mind the basement full of toys and games, the outdoor sports equipment, or the numerous books on our shelves. They’d watch any screen whether television, hand-held video game, or computer for hours if I let them. But I notice that on days I give in, my children bicker more and engage in less creative play than on days that I don’t allow some screen time.

Babies who watch television develop language slower than their screen-free counterparts (despite what the makers of “educational videos” claim) and children who log in more screen time are prone to obesity, insomnia, and behavior difficulties. The American Academy of Pediatrics recommends no more than two hours of television watching a day for kids over the age of two years, and NO television for those younger than two.

Over the years, parents have given me tips on how they limit screen time in their homes. Here are some ideas for cutting back:

  • Have children who play a musical instrument earn screen time by practicing music. Have children who play a sport earn screen time by practicing their sport.
  • Turn off the screen during the week. Limit screen to weekends or one day per week.
  • Set a predetermined time limit on screen time, such as 30 minutes or one hour per day. If your child chooses, she can skip a day to accumulate and “save” for a longer movie or longer video game.
  • Take the TV, personal computer, and video games out of your children’s bedrooms. Be a good role model by taking them out of your own bedroom as well.
  • Turn off the TV during meals.
  • Turn off the TV as background noise. Turn on music instead.
  • Have books available to read in relaxing places in the house (near couches, beds, etc.). When kids flop on the couch they will pick up a book to relax instead of reaching for the remote control.
  • Give kids a weekly “TV/screen allowance” with parameters such as no screen before homework is done, no screen right before bed, etc. Let the kids decide how to “spend” their allowance.

Not that I am averse to “family movie night,” and I understand the value of plunking an ill child in front of a video in order to take his mind off his ailment. In fact, Dr. Lai lives in a house with three iPod Touches, two iPhones, a Nintendo DS and three computers. But I do find it frightening to watch my otherwise very animated children lose all facial expression as they tune in to a television show.

For more information about how screen time affects children, see the American Academy of Pediatrics web site (www.aap.org) and put in “television” in the search box.

Learn more from our friends at Two Peds in a Pod at www.twopedsinapod.com

Julie Kardos, MD and Naline Lai, MD
© 2010 Two Peds in a Pod®


Make 2014 A FIT YEAR With 4 Simple Star Goals!
Don’t take the typical approach of most people! 

Making a long list of 20 goals, getting too overwhelmed and then giving up!

Start 2014 by following these simple 4 Star Goals and it will make a huge difference in you and your child’s health throughout the year!






STAR Goal #1

Eat 5 Servings of Fruits and Vegetables a Day

What does a total of 5 servings look like?

3 servings of vegetables + 2 servings of fruit = 5

2 servings of vegetables + 3 servings of fruit = 5

Or any combination that equals 5!

A quick cheat sheet to measure your serving sizes!


1 cup of raw leafy vegetables (about the size of a small fist)

1/2 cup of other vegetables

1/2 cup of vegetable juice.


1 medium fruit (medium is defined as the size of a baseball)

1/2 cup chopped, cooked or canned fruit

1/2 cup juice


STAR Goal #2

Limit Screen Time to 2 Hours per day

 What is screen time?

Screen time is when you are watching TV, using the computer, phone, or other touch screen devices for games or social media outside of school or homework. Our youth today spends an average of 7 hours of screen time a day!

Limit screen time to 2 hours OR cut down on screen time by at least 1 hour and incorporate physical activity, music, reading, or arts and crafts in it’s place!


STAR Goal #3 

Exercise for 60 minutes a day

60 Minutes a day you must play and be active! 

This goes for parents and kids! Remember that 60 minutes does not have to be done all at once, it can be done throughout the day and equal 60 minutes by bedtime!

Some examples of daily activity:

Day 1: 30 min bike ride + 15 min Active Wii Game + 15 min walk after dinner = 60

Day 2: 20 min flag football game + 20 minute KFIT Health DVD + 20 baseball pass = 60

Day 3: 40 min hike with family + 10 min bike ride after school + 10 min swim = 60

Be sure to keep track and hit a goal of 60 minutes everyday!


STAR Goal #4

Consume Zero Sugary Drinks 

(water and low fat milk instead)

Why are sugary drinks bad?

Sugary drinks are considered one of the leading causes of weight gain for kids and adults these days! We are drinking our calories and storing that sugar as fat! If you set one goal this year, it should be to eliminate SODA from your home and your diet altogether! Avoid bottled drinks with more than 10 grams of sugar per serving! Most soda has about 32 grams per serving and other drinks like Gatorade are almost the same around 20grams per serving. WATCH OUT!!


  • Natural fruit juices should be not be a daily habit and limited to 1 serving size of 8oz when consumed. Low fat milk is a much better choice because it has protein, fat, and vitamins kids need.

  • Water is always your best option for continuous hydration throughout the day! Adding lemon, lime or orange slices will make it extra fun and delicious!


Be sure to improve your fluid intake but cut down on sugary drinks and eventually you can eliminate them altogether!


KFIT Health, LLC
Dr. Pat and Anna

8 Ideas To Eat Healthy On A Budget







Don’t listen to people that say you can’t afford healthy food.  Here are some tips to eat healthy without breaking the bank.

1. Eat at home

Plan meals for the entire week and then shop with a list and try to stick to it.  Eating out, whether it’s at a restaurant or picking up fast-food, is much more expensive than eating at home. But, if you don’t have the food at home it is much easier to just go out to eat. So, plan those meals!

2. Buy food in season

Fruits and vegetables are much less expensive when they are in season and growers have extra food that they need to sell quickly.  Also, they usually taste better then, too!   Whether it’s strawberries in the Spring or sweet potatoes in the Fall, it will help you mix up what you eat and keep your taste buds and your wallet happy.

3. Buy on sale

Look at the advertisements from the grocery stores and pick out the healthy items that are on sale.  Again, it takes planning but will save a few extra dollars each week.

4. Buy in bulk

This works especially well for family packs of chicken, fish and meat.  You can freeze what you don’t use or double the recipe and have leftovers. That can save a lot of time during the week because you’ve already done most of the work.

5. Plant your own

Growing your own fruits and vegetables can be fun and cheap!  A little effort pays off financially and nutritionally.  You can even just start with a potted tomato plant in the Spring and see where that takes you.

6. Go meatless  (or at least less)

Consider using other sources of protein such as beans as your source of protein for a meal. Even reducing the amount of meat or chicken you use can really reduce the price of a meal.  For example, you can find healthy chicken vegetable soup recipes that require much smaller portions of chicken per person than other chicken meals.

7. Tips for eating out

Just because many of the recommendations above involve eating at home, sometimes it is just fun to eat out!  Here are a few tips when you eat out:

- Try to find 2 for 1 coupons that many restaurants offer

- Take advantage of early bird specials

- Choose water instead of ordering a soda and save a few dollars

- Split a meal.  Many meals have large portions and sharing a salad and main course with a friend is usually plenty of food for both of you!

8. Plan

They key to achieving all of the above goals is to Plan, Plan, Plan!!  It does take a little effort to eat healthy on a budget but it absolutely can be done.  Go for it!

In Good Health,

Dr. Pat

Drinking Your Way To Obesity?

Recently, I had a 9 year old girl visit my office for a physical exam. She had gained some weight over the last year and I had to go into detective mode to figure out what might be the cause of the problem. She had been eating about the same, fairly healthy, but got into a “soda” habit. She was having at least one soda a day. Aha! I believe we are getting somewhere! Some people might think, “What’s the big deal? It’s just one a day”. But, look at the ingredients in most sodas. After water, high fructose corn syrup is the next ingredient. High fructose corn syrup is one of the code names for sugar. Sugar has a lot of nicknames: high fructose corn syrup, fructose, dextrose, sucrose, syrup. Sodas and other sugar-sweetened beverages play a huge role in our epidemic of childhood obesity. A 20 oz soda has about 16 teaspoons of sugar and about 250 calories! It is recommended by the American Heart Association that children get only 3-4 teaspoons of sugar a day. Teens should get no more than 5-9 teaspoons a day. Ne soda and you are over that limit. Unfortunately, the average American teenager takes in about 34 teaspoons of sugar a day and a lot of that comes from sugar-sweetened beverages.

The interesting thing about high fructose corn syrup is that it can fool your body. Unlike nutrient rich foods such as fruits, vegetables, meats and grains, our bodies don’t feel satisfied. Medical studies have shown that if you drink a soda with a meal, you actually don’t eat less calories. So, those extra 250 calories are just added into your day. After one year of 250 extra calories a day, that’s about a 25 lb weight gain in a year for adults! And those calories are “empty” calories. What that means is that they don’t have as many nutrients as other foods or drinks such as milk but yet they are a part of your calories for the day.

Even seemingly healthy drinks such as sport drinks can have a lot of sugar. Many have about 8 teaspoons of sugar per serving. Look at the portion size on sport drinks. You may think you are only getting 120 calories, but there might be 2 servings in the bottle. For children playing participating in physical activities, water is the drink that is recommended.

What about juice? Juice has some vitamins such as Vitamin A and C. However, many juices have the pulp removed. By removing the pulp, you are taking away the healthy fiber that helps our bodies process the juice itself. Better to eat the fruit and drink water is what I like to say! A small amount of juice is recommended by the American Academy of Pediatrics. But, no more than 4-6 ounces for kids 1-7 years old and 8-12 ounces for kids 7-18 years old.

What should kids be drinking? Answer: Water and low-fat milk!

You might wonder about milk since it has calories. Why is a 250 calorie glass of milk different than a 250 calorie glass of soda? Milk is a nutrient-rich drink. It has many nutrients such as protein and calcium which help build up our muscles and bones. And, our body becomes satisfied with those calories, it becomes a part of the calories we consume for the day, and we will decrease the amounts of other foods we eat.

For kids, water can be very boring. Often our kids today are looking for some flavor in their drink. What can we do to make water more exciting? Try to add some fresh fruits to a pitcher of water and leave that in refrigerator. Most fruits add great flavor such as lemon, lime, strawberry, and pineapples. Some fruits and vegetables work great too, like cucumber or mint.

I challenge everyone to be a detective! What’s in YOUR drink? Look for those hidden sugars and avoid them as much as possible. Remember: Drink water and low-fat milk instead!

Dr. Pat on TV!

Dr. Pat talks with Taylor Baldwin on PRIMETIME U-T TV! She discusses the 4 easy ways to prevent childhood obesity. Dr. Pat also  explains the hidden sugars in foods we THINK are healthy and why reading food labels is a key element in avoiding weight gain!

What parents buy at the grocery store is critical to nutritional health. If parents are taking good care of themselves nutritionally, there is a good chance the kids will eat healthy too.

Guess what percentage of kids grow up to be overweight adults? IT’s SHOCKING!

Watch this short clip and get all the details.



Active Kids Build Strong Bones

I just loved the “GOT MILK” campaign that caught so much attention for the milk industry and is still pretty popular today. It reminds me of my grandparents diary farm in Hindsale, MA where I spent my childhood summers drinking milk in the diary before it was shipped off to the big companies for resale. I can remember how fresh and cold it was as my Aunt Ginny scooped it out with a tin cup from the churning barrel that cleans it.


But drinking fresh milk wasn’t all I did at the farm. We used to pick the eggs out of the chicken coop, pick corn from the fields, bail hay onto the wagons, shovel cow manure in the barn, ride on the tracker, go crawfishing in the river! Man it was fun. Didn’t feel like work back then but now that I think of it, my grandparents were getting some great free labor!


In any case, all that time I wasn’t thinking about how good it was for my health, what a strong foundation I was building for my body or how my healthy habits were already being set for the rest of my life. It felt great to be involved in the activities of the farm life, to be exhausted at the end of the day, and feel excited for what would come tomorrow.

I pray that I’ll be blessed with kids someday and can give them an equally fun and active childhood experience. One where activity becomes a staple of life, not something practiced on occasion.

Not only is living an active lifestyle critical for developing lifelong habits from an early age, it helps to develop strong bones!

As we age we begin to lose bone mineral density because we don’t naturally produce as much calcium and it’s taken from our bones. Luckily, our kids don’t have that problem; they are producing plenty of calcium at a young age to build solid healthy bones!

However, Calcium is not the only factor that will determine bone mineral density.  Weight bearing activities are also a major contributor to healthy strong bones.

Kids who are sedentary or inactive are at risk of losing bone mineral density and not developing adequate bone strength.  This can lead to early deformation of the skeleton such as kyphosis (forward slouching of the upper back), or risk of broken bones including the spine. Without a solid bone structure, kids are less likely to develop a strong and balance muscular structure and will be even more likely to stay inactive and sedentary throughout their lives.

Weight bearing activities include anything that challenges us to fight the force of gravity below us:

Walking…..Running….Skipping….Jumping…..Hopping…..Hiking….Weight lifting

The activities that give us no weight bearing exercise are things like playing on the computer, video games, reading, watching TV, or sleeping.

It’s as easy as 1-2-3 exercises a day to encourage weight-bearing exercises for kids as well as adults.  Weight bearing exercises will help kids build strong healthy bones as well as strength, coordination, and aerobic conditioning! This is a win-win way of creating a generation of stronger and healthier kids.

Exercise Descriptions

  1. Hop Scotch: Start with feet shoulder width apart.  Alternate by jumping off both feet simultaneously and landing on only 1 foot and then back to landing on two feet!
  2. Jumping Jacks: Start with feet together and arms to your sides, jump off the ground to bring your feet shoulder width apart and hands above your head, then jump again to bring yourself back to the starting position. Repeat.
  3. Push-ups: Hands underneath your shoulders and feet together. Keep your body straight hovering the ground and slowly lower towards the floor and come back up!


Pediatricians recommend water or low fat milk for kids versus soda’s and sugary sweetened drinks because it’s certainly better for the bones. Sugars and other elements in soda actually steal calcium from bones. Train kids early to avoid these habits. 


Anna Renderer

The Best Refrigerator Paper is Here!

KFIT Health Calendar Example Here:  Activity Calendar Sheet1

Have you ever heard of exercise deficit disorder? It’s a big reason kids are spending over 7 hours a day of media time, developing adult diseases such as diabetes and hypertension, and 1 out of 3 kids is overweight or obese. Wouldn’t you consider exercise deficit disorder a condition worth taking as seriously as any other?

The term Exercise Deficit Disorder (EDD) is used to describe a condition characterized by reduced levels of regular activity (<60 minutes a day) that are not adequate for long-term health and wellness.  This concept of EDD cannot be measured in the lab or even diagnosed by any concrete measures other than pure observation and “play history” of a child’s activities. What can be measured are the effects that EDD will have on a child’s health such as high blood pressure, elevated BMI, diabetes, etc.

It’s time to become more aware of a child’s regular activity routine. Not only is physical activity a critical part of a child’s heath and wellness but it also acts as a preventative treatment for future illness and disease that are the result of inactivity.

Time to take ACTION and prevent this condition. We need to make kids aware of their activity and encourage them to stick with it! Healthy practices learned at a young age will then become lifelong habits!


The activity calendar can be big or small and put up on the refrigerator so that kids can track their activities throughout the week and month. It holds them accountable and when they complete their goals its’ a wonderful sense of accomplishment. Positive reinforcement such as goals and rewards is also a great way to keep kids motivated to track their activity.


  1. Simply use a blank sheet of paper and create a calendar for the month with big enough daily blocks to write in.
  2. In each daily block have two rows: 1. For activity and 2. The total minutes of time spent during that activity.
  3. Each day, record what activity was done either at school, afterschool, at home, or with a friend. Be sure to write down the activity and the amount of time spent doing that activity.
  4. Tally up the TOTAL minutes at the end of each week and set a goal for 420 minutes/week!
  5. At the top of the calendar you could list a few small prizes for reaching the weekly goal of 420 minutes. You could also list a few bigger prizes for reaching the goal for 1 entire month.
  6. Small prizes could include: special dinner, movie rental, friend sleepover, allowance bonus, etc. Bigger prizes could include: trip to the movie theatre, new shoes, favorite dessert, going out for dinner, etc.

Now we are making activity a necessity in our daily lives, adding a visual reminder of it’s importance, and rewarding active behavior with fun prizes that allow you to spend more time together and have goals together.

Start today and soon enough daily activity will become a lifestyle and no longer a disorder.

Feeding Picky Eaters

We just love the articles and insights from Two Peds In a Pod. So much that we had to share this one because it hits home with all parents at some point in time.

You just don’t appreciate a picky eater until you have one. ”–Overheard at Dr. Lai’s dinner table.

Picky eaters come in two major varieties. One kind is the child who eats the same foods every day and will not vary her diet; for example, cereal, milk, and a banana for breakfast, peanut butter and jelly with milk or juice for lunch, and chicken, rice, and peas for dinner. This diet is nutritionally complete (has fruit, vegetable, protein, dairy, carbohydrate) but is quite “boring” to the parent.


The other kind of picky eater is the child who either leaves out entire food groups, most commonly vegetables or meat, or leaves out meals, such as always eats breakfast but never eats dinner.


My own children range from the One Who Tries Anything to the One Who Refuses Everything (these are my twins!). My oldest child lived on cheerios and peanut butter and jelly for about two years and now eats crab legs and bulgur wheat and other various foods. My point: I know where you’re coming from, I feel your frustration, and I will give you advice that works as well as optimism and a new way of thinking about feeding your children.


Fortunately, from a medical point of view, toddler/child nutrition needs to be complete as you look over several days, not just one meal. For example, if every 3 days your child has eaten some fruit, some vegetables, some protein, some dairy, and some complex carbohydrates, then nutritional needs are met and your child will thrive! See our post about a very simple way to look at complete nutrition.


Twelve ways to outwit, outplay, and outlast picky eaters


1) Never let them know you care about what they eat. If you struggle with your child about eating, she will not eat and you will continue to feel bad about her not eating. Talk about the day, not about the food on the table. You want your child to eat for the simple reason that she feels hungry, not to please you or anyone else, and not because she feels glad or mad or sad or because of what you the parent will feel if she eats or doesn’t eat. Along these lines, NEVER cook a “special meal” for your toddler. I can guarantee that when she knows how desperately you want her to eat your cooking, she will refuse it.

2) Let them help cook. Even young children can wash vegetables and fruit, arrange food on platters, and mix, pour, and sprinkle ingredients. Older kids can read recipes out loud for you and measure ingredients. Kids are more apt to taste what they help create.

3) Let them dip their food into salad dressing, apple sauce, ketchup etc., which can make their food more appealing or interesting to eat.

4) Let them pick their own food. Whether you grow your own foods, visit a farm or just let your kids help you in the supermarket, kids often get a kick out of tasting what they pick.

5) Hide more nutritious food in the foods they already like (without them knowing). For example, carefully mix vegetables into meatballs or meatloaf or into macaroni and cheese. Let me know if you want my recipe for zucchini chocolate chip muffins or Magic Soup.

6) Offer them foods that you don’t like—THEY might like it. Here’s an example: a few years ago, my children were decorating Easter eggs with Dr. Lai’s children. My kids asked if they could eat their decorated hard boiled eggs. Now, hard boiled eggs are one of the few foods that I do NOT like. I don’t like their smell, their texture, and I really don’t like the way they taste. Yet, all three of my kids, including my pickiest, loved those hard boiled eggs dipped in a little bit of salt. Go figure. Now I have an inexpensive, easy, healthy protein source to offer even though I can’t stand the way my kitchen smells when I cook them… but hey, if my kids actually will EAT them…

7) Continue to offer foods even if they are refused. Don’t force feed; just have them on the table. It could take 20 -30 exposures before your kids might try them so don’t despair. It took eight years of exposure to brocoli until two of my three kids decided they loved it. 

8) Hunger is the best sauce. Do not offer junk food as snacks. Pretzels, crackers, cookies, candy, and chips have NO nutritional value yet fill up small bellies quickly. Do not waste precious stomach space with junk because your insightful child will HOLD OUT for the junk and refuse good nutrition if they know they can fill up on snacks later. Along these lines, never bribe food for food. Chances are, if you bribe eating vegetables with dessert, all the focus will be on the dessert and a tantrum will follow. You and your child will have belly aches from stress, not full bellies.

9) It is okay to repeat similar meals day after day as long as they are nutritious. We might like variety as grownups but most toddlers and young kids prefer sameness and predictability.

10) Turn off the TV. Trust me and trust numerous scientific behavioral studies on this, while it sometimes works in the short term, it never works in the long term. In addition, watching TV during meals is antisocial and promotes obesity.

11) Do not become a “short order” chef. If you do, your child will take advantage of you and likely will not end up eating anyway. When your child says, I don’t want this dinner/lunch/breakfast, I want something else,” you say “The meal is on the table.” 
One variation of this that works in some families is to have one back-up meal that is the same every day and for every meal and must be completely non-cook and nutritious, for example, a very low sugar cereal and milk, peanut butter and jelly sandwich, or yogurt with nuts or fruit mixed in it, etc, that you agree to serve if your child does not want to eat what the rest of the family is eating.

12) You can give your child a pediatric multivitamin. This tactic is not “giving up,” nor is it cheating, and it can give the Parent as Provider of Nutrients peace of mind. You can either give a multivitamin every day or just on the days that you are convinced that your child has eaten nothing.

If all else fails, your consolation is that your child will likely become a parent of a picky eater too, and she will ask you how to cope. You’ll be able to tell her what worked for you when she was a picky eater.

Julie Kardos, MD with Naline Lai, MD
©2013 Two Peds in a Pod®
Originally posted on July 24, 2009, with modifications

Kids Driving You Nuts? Give them a Home School Fit Test!


It may be a rainy day outside, a day off of school, or whatever the case may be, but the kids are at home driving you nuts! You may be trying to figure out a few ways to help the kids get some of that energy out. Here are a few fun fitness tests you can do with the kids to put their energy to good use!


1. Couch Sit and Jump: Sit slowly onto the couch and then jump up off your feet, land softly and repeat for 1 minute.

# of Jumps ________________

2. Kitchen Sock Knee Tucks: Wear slippery socks in the kitchen and while your in a push up position, slide your feet up under your body and back out straight for 30 seconds.

# of Knee Tucks ________________

3. Hallway or Outdoor shuttle run: pick a short distance and quickly sprint from one end to the other as fast as you can for 1 minute.

# of Laps _______________

4. Doorway Jumps: Place a mat or small rug in the middle of the doorway. The goal here is to jump from one side of the doorway to the other without touching the mat or small rug that is placed in the middle. Start by standing on your left foot and jump across the doorway landing on your right leg and repeat on the other leg side. Continue jumping side to side for 30 seconds.

# of Jumps ________________

5. Table or Couch Circle Run: Clear an area around your kitchen table or couch; whichever is safest to run around. Try and run as many circles clockwise around the table or couch for 30 seconds and repeat going counterclockwise. Try and match your number!

# of Circles Left ________________ # of Circles Right ________________

6. Remote Control Balance Touches: Holding onto a remote control, balance on your left leg only and try to touch the remote to the floor without using your right leg for help. Repeat on the left leg for 30 seconds and switch to the right. See how many touches you can get on each leg without help from the other leg!

# Touches on Left Leg ________________ # Touches on Right Leg _______________

7. Hot Steps: You only need one step in your house for this one. Standing at the bottom of that step, you quickly and safely step up and down off the step as quickly as you can.  Count to see how many times you can go up and down that one step in 30 seconds.

# Steps ________________

Have fun and remember to keep your scores and test again the next rainy day chance you get!

Anna Renderer, MS

KFIT Health, LLC