Archive for the ‘Kids Yoga’ Category

Ways Dads Influence Active Kids

September 7, 2014

It turns out that Dads have a lot of influence in how active their kids are.
Here are 7 great ways that Dads can make a big impact:

1. Be an active role model

A study titled “Influence of parents’ physical activity levels on activity levels of young children” found that children of active fathers are 3.5 times more likely to be active than children of inactive fathers. This is the perfect reason to try something new and to show your kids how committed you are to your own physical activity.

If you aren’t already active, you’ll soon see the impact on your entire family once you get moving yourself.

2. Encourage, encourage, encourage

If the kids know Dad is interested in what they are doing, they are more likely to keep it up. So dads, pay attention to your child’s activities. Notice when your son jumps rope 20 times in a row. Ask your daughter all about her Rally Cap game and what she liked about it. Watching your child, whether in an organized sport or in the backyard, shows that what they’re doing matters.

3. Play with your child

Playing with Dad not only gets kids active, but it helps them to regulate their emotions and develop their emotional intelligence, according to this Civitas article. If a child throws a tantrum while playing, Dad can address the issue with him. Children get on better with other children and become better suited for team environments – and life in general – if they understand their emotions and how to control them.

4. Roughhouse with your kids

Mom is typically the safe, nourishing parent, which allows Dad to be the unpredictable one. Roughhousing is good for kids for a number of reasons, as this Art of Manliness article points out. It improves your child’s resilience and helps them develop grit, rewires the brain for learning, helps build social intelligence, introduces respect for limits and boundaries, builds the father-child bond, and promotes physical activity. It also gives kids confidence to explore their environments and take risks, especially when Dad is by their side.

Don’t think this is just for boys, either – girls who roughhouse with their dads tend to have higher self-esteem and self-confidence, and are more prone to socialize during physical activity.

5. Get away with your child

The father-child – or family – getaway is a great way for children to get involved in a fresh batch of physical activities. My dad used to take me camping when I was a kid. We’d set up the tent. We’d walk down to the water station, fill up our thermoses and walk back. We’d hike through the bush.

Not only did this allow me to explore my surroundings as well as my physical capabilities, but Dad taught me about respecting the wilderness and all that lived within it. Instead of trying to hide the fact that there might be bears in the woods, he taught me what I’d need to do if I ever came across one.

The kind of life knowledge that fathers can impart during outings is invaluable.

6. Pass on your knowledge

Dads have had a lifetime of learning they can pass on to their children at different times – this is also true when it comes to physical activities. From a young age, my dad was teaching me how to throw a Frisbee, how to paddle the canoe properly (he gave me a kiddie paddle for my fifth birthday), how to fly a kite, and how to cast and reel the fishing rod. These are just a handful of things I learned from my dad when we were outside, playing and being active together, but they’re all things that still keep me active today.

7. Involve yourself

This Family Education article sites a study that followed a group of boys and girls for 26 years and examined the roles of both mothers and fathers in cultivating the child’s emotional health and empathy. The study found that the most influential factor in a child’s emotional health, by far, was how involved the father was in the child’s care. Children who have involved fathers are more likely to be emotionally secure, be confident to explore their physical surroundings, and have better social connections – all of which relate to physical literacy.

This article was sourced from:
About the Author: Tyler Laing
Tyler has been coaching and helping coach kids in soccer since he was little more than a kid himself. Now, thanks to Active for Life, he will have a better idea of how to raise a physically literate child when he has children of his own. Tyler provides content for Canadian Sport for Life, and holds a degree in writing with a journalism minor from the University of Victoria.

Feeling Peckish Late at Night? Be careful what you choose to munch on!

December 10, 2013

We’ve all heard the warning: If you eat right before bed, you’ll put on weight while you sleep. I used to live in Spain, where everyone eats dinner late, around 9 or 10 p.m., and I’m here to tell you that Spaniards do not carry around more weight than people who live in countries with earlier dinner times. To take another example, during Ramadan, Muslims fast during daylight hours and eat only after sunset. They make up for the daylight deprivations by celebrating with huge feasts of their favorite foods. Yet, a study at the Hashemite University in Jordan that monitored 57 Muslim women before and during Ramadan found that the women lost weight.

Researchers at the University of Texas at El Paso had 867 people keep diet diaries that divided the day into four-hour periods. It turned out that people who ate more in the morning ate fewer calories overall, and people who ate late at night ate more calories overall. This is the key. Typically, Americans who eat late at night are not simply postponing dinner from 6 to 10 P.M. They are actually eating more: snacking in front of the TV, eating junk food or adding calories with alcohol.

So it’s not when you eat, it’s how much you eat. The mystery of weight loss always boils down to this: If you burn more calories than you eat, you will lose weight; if you eat more calories than you burn, you will gain weight. You can’t argue with physics.

There’s no need to deny yourself a late-night snack if you’re feeling hungry, but you still have to think smart when it comes to eating late. Eating the wrong foods will disrupt your sleep while also adding a lot of unneeded calories to your day. Instead of just diving into the nearest, tastiest-looking item in your fridge, here are five types of foods to avoid at night and why.

  1. Greasy or fat-filled foods: Greasy, heavy, fatty foods not only make you feel sluggish the next morning, but they also make your stomach work overdrive to digest all that food. Stay away from things like fast food, nuts, ice cream, or super cheesy foods right before bed.
  2. High-carb or sugary foods: A little bit of something sweet before bed may be just what you need to rest happy, but if you gobble a huge slice of chocolate cake, the spike in your blood-sugar levels could cause your energy levels to spike and plummet, disrupting your sleep in the process. Avoid cake, cookies, or other desserts as well as carby snacks like crackers or white bread and munch on an apple instead.

Read more foods to avoid late at night after the break!

  1. Red meat and other proteins: Like fatty foods, eating red meats late at night will sit in your stomach and make it hard for you to fall asleep while you’re digesting (red meat may affect you the worst, but eating a large portion of chicken or pork would have the same effect as well). You don’t have to avoid protein altogether, just make sure you go for lean and small portions, like deli-sliced turkey breast or a cup of yogurt.
  2. Spicy foods: Spices may be a natural cure-all for a range of ailments, but when you’re craving something to eat late at night, step away from the hot sauce. Spicy, peppery foods may upset your stomach, and not only that, chemicals in spicy food can stimulate your senses, making it hard to fall asleep.
  3. Big portions: Late-night snacking shouldn’t turn into a late-night meal. Keep the total amount of calories under 200 so you won’t have any problems going and staying asleep. You’ll also feel good knowing that you didn’t undo all your healthy eating habits of the day right before bedtime.

So what should you eat instead? Small, light portions that will also calm cravings and help you sleep. Try these five sleep-inducing snacks under 200 calories that hit all your sweet or salty cravings. And remember to limit how much alcohol you drink as well, since too many drinks can keep you up at night.

We know scarfing down an entire plate of loaded nachos or pint of ice cream before calling it a night isn’t the way to go, but if you need to eat something before bed, make sure you choose foods that don’t impair your quality of sleep. As a rule, avoid any spicy foods, citrus fruits, tomato sauce, and other foods that cause indigestion or heartburn. Fatty foods will also hinder your ability to get a good night’s rest since they are harder to digest. Avoid huge meals that take a lot of energy to digest, and opt for small snack portions (around 150 calories or fewer) of easily digestible foods instead.

The best snacks to have before bedtime are those that are low in calories but also contain the amino acid tryptophan, which helps the body create niacin and serotonin, the calming feel-good hormone. Bananas are also known for promoting z’s, as research shows that potassium is an important mineral for deep sleep. They also contain tryptophan, which will help you drift into dreamland even quicker. Other serotonin-inducing foods include poultry, oats, and honey. So try subbing some of these foods into your late night snack whenever possible. Pairing complex carbohydrates with some protein can make for a nice, light bedtime snack. Here are some healthy options:

  • 1/4 cup plain oatmeal  with one extra small mashed banana : 147 calories
  • 1/2 cup Barbara’s Shredded Oats cereal with 3/4 cup skim milk : 156 calories
  • 1 cup plain nonfat Greek yogurt sprinkled with 1/8 cup  Almond Crunch Muesli : 160 calories
  • 1 slice whole-wheat toast topped with half an ounce shredded mozzarella cheese : 136 calories
  • Four-inch whole-wheat pita with two slices turkey breast : 140 calories


Information sourced from: Does Eating Late at Night Make You Gain Weight?

It’s NEW – Coffs Coast Kids Club, fitness & fun for your little one!

April 27, 2013


The local kids of the Coffs Coast are preparing to participate in a unique, healthy and fun exercise program. Coffs Coast Kids Club is hosting its first official program to give kids a place where they can develop balance, strength, coordination, fitness and flexibility in a non-competitive environment while having lots of fun! 


It is recommended that school aged kids and young people do a minimum of 60 minutes of moderate to vigorous physical activity every day. There are also specific recommendations for infants and younger kids. A rise in the amount of sedentary or ‘still’ time – often spent watching TV, DVDs, logged in to the internet and playing computer games – is linked to kids and young people becoming overweight or obese, which they can carry through into adulthood.

Over the last 25 years, rates of childhood obesity have risen in many countries around the world. Some researchers have called it an “international epidemic of childhood obesity”. In a major study in 2004, almost 5,500 school-aged students in years K, 2, 4, 6, 8, 10 were surveyed and the survey showed that the number of NSW kids who were overweight or obese had risen from around one in 10 in 1985 to one in four in 2004.

It is very important to prevent and manage obesity in kids as there is a high risk that the problem will persist into adulthood. Obese kids have a 25-50% per cent chance of being obese adults, however, this possibility can be as high as 78% for older obese adolescents. Being overweight or obese puts a significant strain on our bodies and leads to many health problems in adults, such as muscle and bone complaints, cardiovascular disease, some types of cancer, sleep disorders, Type 2 diabetes and high blood pressure. Obese kids, particularly girls, also tend to have lower self esteem, lack energy throughout the day and are reported to be less happy.


 Coffs Coast Kids Club is run by Carla Marchant – a local Fitness instructor, Yoga instructor, Zumba instructor, Art curator and Mum of two who is passionate about improving the quality of life of the kids in the Coffs Coast community.  Carla creates an environment where kids can express themselves creatively, learn to move their bodies, dance, laugh, play and learn.

Coffs Coast Kids Club Programs on site at C.ex Coffs, Vernon Street:
Pre Kindy Zumba       (3 – 5 year olds)
Tuesday 11.00am – 11.30am
Pre Kindy Yoga         (3 – 5 year olds)
Tuesday 11.45am – 12.30pm
Toddler Yoga             (18months – 3 year olds)
Tuesday 12.45pm – 1.15pm
Kids Zumba               (5 – 8 year olds)
Tuesday 3.30pm – 4.00pm
Kids Yoga                 (5 – 8 year olds)
Tuesday 4.15pm – 5.00pm

There are limited places still available for each Term 2 session, starting Tuesday 30th April. Bookings are also available for private sessions, schools, community groups, sports teams & birthday parties at your preferred venue.

Simply contact Carla on 0412 930 064 or via for further information.