How We Do PE

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October 29, 2018 By Jennifer Lambert 9 Comments

Physical education is so important, but often overlooked by homeschool families.

I want my kids to be healthy inside and out, and being active is a part of a healthy lifestyle.

In this world of planned playdates and scheduled activities, I want my kids to have fun and freedom to play and learn how to stay active for the rest of their lives.

I have to model healthy activity if I want my kids to be active.

I can’t just tell them to go outside while I sit at my computer or watch Netflix. I often go for a walk while they rollerblade or scooter or we all walk as a family after dinner. I plan hikes in the woods or a local nature center. I don’t force my kids to play team sports, but I try my best to offer that option. When we have bad weather or it’s very cold, we stay active in more creative ways.

How We Do PE

Outside Play

I encourage my children to spend time outdoors at least 30 minutes each day, no matter the weather. Sometimes, this is hard…and other times, I have to drag them inside to eat or bathe or go to bed.

We’re thankful we live in a neighborhood where they can roam and be kids.

They like to rollerblade, ride bikes, and scooter around the neighborhood.

They play with hula hoops and jump ropes.

We have wiffle balls and scoops and frisbees.

We sometimes do fun things like obstacle courses.

They often wander the woods behind our house and play in the creek and come home with ropes and ropes of daisy and clover chains.

Their friend down the street has a pool and they learned to swim this summer.

Team Sports

I’m not big into sports, and my kids have tried almost all of it, with varying results.

The kids used to do gymnastics. My eldest participated in Civil Air Patrol and they have a PT program.

Currently:

My youngest daughter is playing recreational soccer.

My son loves baseball, and plays on a rec team in the fall and spring. He tried out for some elite leagues, but isn’t quite strong enough yet.

Family Activities

We love to go hiking and exploring and do nature study at local parks and playgrounds, state parks, and natural areas.

We often go bowling, usually for free summer bowling or for celebrations.

During bad weather, we often join a homeschool group at a trampoline park.

The kids have gone ice skating each winter.

We’ve gone snow sledding during the winter. Climbing back up is a workout!

We love homeschool park and gym days.

My teen daughter and I used to go the base gym each week.

Our local YMCA offers great deals throughout the year on classes and events for families and homeschoolers.

I was a part of a family workout group one year for moms and kids and that was super fun. Stroller fit is a good one for moms with young kids.

Family Time Fitness offers lots of PE options for families.

Inside Play

I try to make sure my kids get outside a little while every day, but still, it’s sometimes cabin fever in the winter or rainy season.

We have a Wii with active games like Sports and Just Dance.

I often turn on a Spotify playlist and have a dance party or do a big house cleaning.

I feel it’s super important to model healthy activity to my kids so we’re all leaving a healthy legacy.

How do you stay active year round?

Also, check out Health for High School Homeschool Credit.

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Home Workout Inspiration

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June 12, 2018 By Jennifer Lambert 13 Comments

If you’re someone who likes social media, you probably have an Instagram account. Along with millions of active users, you’re probably enthralled by the app’s sleek design and diverse content.

If you’re starting a new health and wellness journey, there are so many ways to incorporate Instagram into the mix.

I love home workouts. It’s easy and frugal for me as a busy homeschool mom. Home workouts are more practical for me when my husband is deployed.

Often, my kids and pets join in on the fun!

I don’t even need any equipment – I can just use my own body weight.

I can turn on some fun music, workout at whatever time I can fit it in, take breaks when I need to, drink whatever recovery drinks I want, and be near my family if they need me.

I don’t have to worry if my leggings match my tank top or if my belly shows when I’m doing stretches. I only have to compete against myself. No one is watching.

Consider these ways Instagram can be a great guide to optimal health:

1. Meal Prep

There are hundreds of Instagram accounts that are specifically dedicated to healthy eating. Many of the accounts demonstrate how to cook healthy yet delicious meals and stick to a certain diet. Whether you subscribe to a gluten-free diet or a vegan diet or anything else in between, there are plenty of accounts and hashtags to follow and learn from. The pictures always make me hungry and I love to try new recipes!

2. Trainers

If you don’t have a membership at the local gym, it tends to be harder to find a trainer in your area. Thankfully, Instagram has hashtags. You can put your city in the search engine along with the type of trainer you’re looking for. It’ll take some perusing and scrolling perhaps. However, you can find a good trainer in your area. If people in your local circle post about their workouts and trainers online, check to see who they use. When a trainer has a presence on Instagram, they tend to use it to validate and showcase their services. This way, you’ll have a better idea of what you’re walking into. Some even travel to your home or work or offer online sessions! A good personal trainer is more than a tight shirt and condescending attitude.

3. Workout Ideas

If you’ve ever been in the midst of a workout regimen to lose weight, it’s not uncommon to experience a plateau. When this happens, there’s a struggle to continue losing weight or getting stronger. In order to break past the plateau, it’s important to focus on a variety of elements. Perhaps, you’re not getting enough sleep. You might want to eat more vegetables and cut out certain carb-heavy foods. You might also want to try different workouts.

Instagram fitness influencers provide a range of workout regimens. You can find everything from Kettlebell workouts to aerial yoga workouts on Instagram. There are times when it’s going to take a lot more than a simple jog to get the weight off. And jogging can be boring or unwise if you get injured.

In addition to using home gym equipment, get inspiration from the workouts you see online. It’s a great idea to create a workout list and use inspiration to build a variety of workouts. As you try the different workouts throughout the week, your body has a better chance of breaking past the plateau.

I keep a health journal to monitor my progress. I’ve been in physical therapy for a few weeks due to knee pain. I keep track of inflammatory foods and try to avoid those. I note my physical and emotional changes.

How do you use Instagram for inspiration?

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How to Maintain a Healthy Lifestyle

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January 26, 2016 By Jennifer Lambert 3 Comments

I see so many unhealthy children. It doesn’t seem to matter if they’re public, private, or homeschooled. They often learn bad habits and poor lifestyle choices from their parents. It becomes a losing battle the rest of their lives. The media and society doesn’t help. It’s cheaper, easier, and trendier to get that value meal at the McFastFood joint than to purchase and prepare a healthy meal. Exercising is often boring, tedious, redundant. We want instant results and settle for bandaids or give up.

Nearly 70 percent of U.S. adults are considered to be obese. But weight itself is not necessarily the issue. It’s poor choices. It’s lack of resources. It’s stress and anxiety.

I was anorexic as a child and youth. I often refused to eat meals. I would only eat certain foods. I ate very tiny portions. My dad often made me sit at the table for hours, staring at my cold full plate, refusing to eat it. I was anxious about everything and had frequent migraines.

My eldest daughter is underweight and being monitored by her doctor. We celebrate every pound gained for her.

I realize our society is obsessed with weight. Fat shaming is considered normal, but it is bullying.

People come in all different shapes and sizes.

For me, being a small framed person, I don’t feel well if I gain more than five pounds. My joints get sore, my digestion suffers, and I have trouble sleeping.

My military husband is larger framed and by Air Force weight standards, he would be ill if he achieved 100% on their charts. The military weight and exercise goals aren’t right for everyone.

It’s up to me as a parent to model a healthy lifestyle for my children.

It’s my job as a parent to teach healthy habits to my kids – and that includes eating well and staying healthy. I want to ensure a healthy body image in my kids with healthy lifestyle choices.

We eat meals as a family. I usually eat breakfast, lunch, and dinner at the table with my children. We have a family dinner every night. We seldom snack and we try to keep it healthy and balanced when we do. Soda and candy and junk food are rare treats.

We try to get outside every day, no matter the weather. It helps to set our internal clocks for eating and sleeping well. And walking or playing in nature is fun and healthy.

It’s more than counting calories. It’s more than the number on the scale or the measurement of a waist.

It’s about being healthy!

It’s about balance. It’s about moderation.

It’s about energy and feeling body positive no matter what society says.

Tips to maintain a healthy lifestyle:

Yes, lots of healthy lifestyle seems to deal with food and eating habits.

Food has no morality. There shouldn’t be such a thing as “cheat days” like we’re shaming ourselves or deserve a food reward.

Eat only when hungry.

It should be simple to do, right?

We should only eat when we’re hungry.

But often, our body clocks are off. We aren’t hungry at designated meal times. We were taught to clean our plates. We eat when we’re stressed and when we’re celebrating.

This might be very difficult to do if food is associated with activities.

If you feel the need to eat when the TV is on, try substituting that urge with something else. Form different habits.

If you’re not hungry at meal time, change the schedule or sit with the family and sip water and converse.

If you’re offered food at an event or celebration, politely decline. You’re not obligated to nibble. It’s ok to say, “No thanks.”

Drink lots of water.

Many of us think we’re hungry when we’re really just very dehydrated and we don’t recognize that feeling as thirst. Try drinking a glass of water first thing in the morning and before bedtime. Add some lemon or ginger or ACV for more detox.

Try drinking a glass of water before meals to curb your appetite and therefore eat a bit less.

Drink a glass of water before retiring at night and you might sleep better and wake up feeling more refreshed – and hydrated.

I find adding citrus juice, ginger, or apple cider vinegar to water helps it go down more easily.

Colorful food is healthy food.

And I don’t mean Skittles candy. (Why did they replace lime with green apple?)

Eating colorful fruits and vegetables is healthier than the whitish carbs and animal products most Americans prefer.

Start with salads.

Limit grain intake.

Learn to make different veggies – steamed, raw, roasted – and have meat as a side dish.

Eat correct portion sizes.

Start using a smaller plate.

Having a lunch-size plate instead of a big dinner plate helps to keep portions in check.

Ask for to-go containers when your restaurant order comes and separate it right then to curb temptation. Most restaurant portions are way bigger than a single serving.

I love this easy chart from HealthyEating.org that uses our hands to help us judge portions!

Supplements and essential oils.

Please don’t succumb to chemical diet pills or drinks. These are not healthy and will trick your body.

Avoid replacement sugars and additives in your food that trigger addiction and excess body fat.

Supplement with whole foods like cod liver oil and multigreens in smoothies.

Use essential oils on your wrists, navel, in a diffuser, or even a teeny tiny drop in water. I really love the scent of grapefruit and it can help with cellulite!

Intermittent Fasting

I’ve done really well with drinking lemon or ACV water in the mornings and waiting to eat a light vegetarian meal for brunch/lunch or sipping on a smoothie all day while waiting until dinner.

I occasionally do a smoothie cleanse like this 3-day cleansing diet.

Also, eating vegetarian or vegan before 6 PM has been very helpful to eliminate toxins and reduce water retention.

Get active

All the diet advice in the world won’t work if I’m sedentary. Sitting at a computer all day isn’t going to help me lose my middle.

I walk 3 miles twice a week and at least 1 mile 2-3 times a week.

I often do yoga. Stretching is great for stress relief.

I sometimes do online workouts like Jillian Michaels’ Shred or P90.

I play outside with my kids – soccer, baseball, frisbee, scoops, water balloons, hiking. We like dance parties indoors.

Manage Feelings

Stress makes us bloated and feel heavier – physically and mentally.

Get Out from Under Weighty Emotions for Healthier Eating

If you use food as a way to deal with stress and anxiety, here are 5 steps you can take to overcome emotional eating:

Find Your Triggers: Spend some time thinking about events in your past that make you sad or anxious. “Realize what is going on in your own mind that is triggering you to want to do the emotional eating. That is half the battle.”
Journal Foods & Feelings: Write down not only what you are eating but also what you are thinking and feeling at the time. What was the underlying emotion that prompted you to eat that entire bowl of chips or carton of ice cream? Understanding the relationship is key to breaking bad habits.
Develop a Strategy: Create a plan for how you will respond the next time you are tempted to overeat. Wear a rubber band around your wrist and when you feel the urge to eat what you know you shouldn’t, snap it against your wrist to help you “snap out of” the underlying emotion that’s driving you to eat.
Exercise Daily: Too busy to work out? No excuses! “Find a way to work exercise into your daily chores. Challenge yourself to get the whole house cleaned in half the normal time, and you’ll work up a sweat with all the scrubbing and running from room to room.”
Talk More, Eat Less! When you go out to eat with friends, come prepared with stories to tell so you talk more. As a result, you’ll inevitably eat more slowly. Eat your salad first so you fill up on live food instead of the sugary and fattening stuff. Remember your body’s needs and respect them.

Download a FREE copy of the eBook and the audiobook by visiting EmotionCodeGift.

Sugar often affects our bodies in not so positive ways. It affects our metabolism by sending our blood sugar into highs then sudden lows and can become addictive.

10 tips to curb cravings:

Have just a taste. Don’t have that humongous slice of cheesecake. Just take a tiny slice or just a bite or two. Share with someone else!
Eat something healthier than processed sugar, still but satisfying – like a crunchy apple or carrot sticks with hummus.
Green tea – with a drop of local honey!
Water with fresh citrus or mint.
Brush your teeth with yummy natural toothpaste.
1 teeny tiny drop of peppermint or spearmint essential oil under your tongue or in a glass of water. Or even just a small sniff.
Sugar-free (xylitol or stevia, not aspartame!) gum or hard candy.
Do something with your hands – crochet or knit, play solitaire, draw.
Take a walk or exercise, especially outdoors.
Do something distracting like reading or listening to music or watching birds.

What are your tips for maintaining a healthy lifestyle?

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The Problem with Kids Sports

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November 18, 2015 By Jennifer Lambert 1 Comment

I didn’t play sports as a kid.

I played outside in the neighborhood until the streetlights came on, every single night and all day long in summer.

I really don’t remember any of the neighborhood kids doing recreational sports until we started junior high. As far as I know, there were no after-school sports practices or Saturday games or tournaments or summer camp sports intensives. There certainly were no kids’ Sunday sports events in the Bible Belt.

I’m not totally anti-sports. I’m sure sports in and of themselves are fine. I’m sure there are lots of positives for kids playing sports. I don’t want to play and I sometimes struggle to get excited with and for my kids.

I have some issues with the recreational sports organizations my kids have participated in.

Our family’s kids sports experiences are a little different since we homeschool and we’re military.

We move around a lot – every two to four years. We don’t have the luxury of really delving in with volunteering, training, learning, or growing with teammates and coaches. We’re never gonna be part of that good ole boy network.

As homeschoolers, we don’t look to the junior high or high school for team sports. We probably won’t live in this school district long enough anyway. I realize that many school districts offer extracurriculars and sports to homeschoolers. We’re just not interested in having our kids participate in anything at a government-run school.

Kids sports seems like a race to nowhere, and it does not often produce better athletes. It too often produces bitter athletes who get hurt, burn out, and quit sports altogether.

The irony about kids’ sports today is that we want our kids to have opportunities for challenge, rigor, and growth without their feelings getting hurt.
Julie Lythcott-Haims in How to Raise an Adult: Break Free of the Overparenting Trap and Prepare Your Kid for Success

The pressure and anxiety of kids sports steals one thing our kids will never get back: their childhoods.

Maya Castro, author of The Bubble: Everything I Learned as a Target of the Political, and Often Corrupt, World of Youth Sports, who says her own experience as a young soccer player was tainted by misguided and misbehaving adults, offers ideas on how adults can improve the youth-sports culture:

Strive to be a mentor.Castro says parents and coaches have a great opportunity to use sports as a teaching tool for life. “The learning aspect of the game needs to be the focal point of youth sports,” Castro says. “Sports should be an extension of family values and behaviors. Good parents and coaches tie in the ups and downs of competition with the challenges in navigating adult life.”
Model positive behaviors.Part of the negative image of youth sports is related to parents yelling at coaches, referees, opponents, or even their own kids. “There are enough critics in the stands hurling profanities and insults during a game,” Castro says. “Parents should set the right example for their kid – and for adults who obviously haven’t grown up.”
Enjoy the moment.Too many parents and their young athletes are fretting the future. “Too often it’s all about winning and getting the scholarship,” Castro says, “but my parents told me there was a time when kids actually enjoyed playing for the sake of playing, and parents won just by getting to watch them play. We need to get back to that. Without it, memories are wasted.”
Be encouraging.“Celebrate the effort, not just the result,” Castro says. “This goes for youth coaches as well as parents. When kids do some good things, don’t let the mistakes cloud your post-game comments. Be honest in discussing room for improvement, but not at the expense of making them feel like they have to play perfect to get praise.”
Make education first.Castro and many observers of youth sports say parents have lost perspective by thinking their kid is on the fast track to a scholarship or a pro career. Statistics show few advance that far. “In the meantime, kids are exhausted from travel leagues and tournaments,” she says, “and the way their future through sports is emphasized, education becomes a distant second.”

The military child and youth sports organization CYS is just haphazard (both Army and USAF). I understand it’s all volunteers, but anyone who pays plays and often it’s just a free for all at practices and games.

We’ve had some lovely experiences with track in Hawaii and Utah and Germany. Those coaches seemed really passionate.

Soccer, gymnastics, and baseball have been a bit disappointing.

There are just some problems with kids recreational sports.

Poor organization and planning.

The kids are assigned to a team randomly, with no knowledge or care to talent or gender. Anyone who pays plays.

My teen daughter quit playing soccer at age 12 because it was just uncomfortable and pointless for her to continue playing with boys.

Even my 8-year-old is experiencing some ability issues playing with boys in soccer. It’s not fair to have co-ed teams.

The military kids activities on base have volunteer coaches who get points on their performance reviews for volunteering. Each year, it’s a new coach and new kids on the team. Some of these parent coaches have no clue whatsoever how to coach children or sports at all. Often, not enough volunteers are found until after the season begins.

Schedules changed 4 times for fall soccer, which lasts 2 only months! Uniforms were only borrowed. It makes me wonder what the registration fee is even for – $40 for Peewee (ages 5-6) and $34 for minors (ages 7-8). We will look for another organization to play soccer next year if we even bother.

With the time change, it got dark by 5:30. Soccer practices and games were cut short or canceled because it was too dark to see the ball or other players. There are no lights on the kids’ soccer fields.

There is no education.

Even when the kids begin playing sports at age 3, there is nothing but running around and playing with the ball instead of teaching discipline or rules. Some kids act like they’re forced to be there and pick flowers or cry or refuse to listen.

There are few drills or strategies taught to the kids even at age 8-12. There is no teamwork. There is no actual coaching.

My kids, thankfully, know most of the fundamentals and rules of soccer and baseball. These organizations don’t focus on the rules. It’s all supposed to be fun and sharing and fuzzy wuzzy feelings. My kids come away frustrated that rules aren’t followed and scores aren’t kept. They don’t know what the point is.

We often just have other priorities.

Sports are just a fun past-time for us, an extracurricular activity for my kids. I think it’s important that they get some exercise and learn something about teamwork. But sports are not our lives. And I know some families who are really into it.

We enjoy lots of other things way more than sports.

We focus on academics. I sure don’t encourage my kids to strive for a sports scholarship or anything. We don’t put any emphasis on sports around here.

We like to travel. We’ve missed practices and games for trips. Whatever, my kids are 5 and 8 and life goes on. The coaches and other parents sometimes get a little bent out of shape over this.

I don’t enjoy listening to parents during practices and games yelling at all the kids (including mine) like they’re at some professional event. They’re children and all the fun is taken out of their playing if they’re being screamed at by maniac adults giving them conflicting directions from what the coach says. We look sideways at them and just wonder what they’re like at home.

My kids are confused by the mixed messages of “it’s all just fun and we don’t keep score” yet being hollered at to score goals or make a good play.

Everyone gets a trophy.

This mentality is everything that’s wrong with America.

What’s the point of even trying if that kid picking flowers gets a trophy along with this kid who scored a goal from the midfield?

My kids know when they play well. They know who really cares about the game and who doesn’t want to be there. Who are we fooling with participation trophies?

I loathe this self psychology we’re teaching American kids.

Trophies and awards are for merit. We cheapen it by offering it to everyone, regardless of excellence.

At least in gymnastics and track, the kids only get ribbons or trophies if they earn them. There are clear finish lines and points systems.

Snacks after games.

The snacks kill me.

Why do these kids even need snacks after an hour of outside time?

We don’t reward with food.

And why do these parents think it’s ok to offer my kids non-food as snacks every week?

It’s usually lunchtime after games. We’re heading home to eat real food. I don’t want my kids munching on Doritos and Fruit Roll-Ups and drinking neon Gatorade ever, much less right before a meal.

After the last game, some well-meaning parent often brings store-bought or box mix cupcakes with brightly colored icing.

I always get weird looks when we politely decline the chemicals offered each week. Some kids and parents get really offended.

Parents

I’m disgusted by how the parents speak to and about their children.

At practice and games, they brag about punishing their kids, complain about their kids’ behavior, and ridicule things their kids say.

At games, parents compete to holler loudest at their kids, distracting them from the game. They laugh at injuries. They roll their eyes and complain about lack of skill. The children are 6 years old! And we’re all just supposed to have fun, right? Everyone gets a trophy.

One mom called a kid a mo-fo. Others laughed. I was horrified.

Most of the coaches are parents of a player. There are some coaches that really shouldn’t be around kids. They scream at their own child and their teams. They use punishment and humiliation as motivators. It’s inappropriate for 8 year olds. We’ve witnessed some really terrible coaches who want to win at any cost. And the parents on these teams aren’t anyone I want to be around.

Check out this horrific video!

What if kids want to quit sports?

I don’t think the answer is to quit sports altogether.

Your kids might start testing the idea: what if I just quit?

It’s common in the middle of the season, interest slumps, fatigue ramps up,and poor records stare kids in the face.

As adults, we have all been there. Fed up with something, and ready to bow out. But it’s hard to understand from our kids whether their complaints are simple growing pains, or genuine concerns.

And there’s a lot at stake: Sports hold many opportunities for our young people to grow socially, physically, academically, and emotionally. If they quit prematurely, their development might suffer.

Mental coaching. Every athlete struggles at some point with their mental game and conviction. Even those training for the Olympics. There are 20 mental skills that influence performance – which is why coaching is continuous, and should include mental coaching.
Are they being identified as an athlete? Or are they sitting on the bench, feeling down about not being recognized as a player?
Is it purely emotional? Are they relying on just their feelings? If so, you need more objective measurements.
Is it loss fatigue? If your athlete is worried about the past or the future, they won’t be able to be in the moment, and probably won’t be able to perform at their highest.

Parental influence is the greatest contributing factor to a kid’s environment. If you have the right words, you might help your kids stick with something they really should, or make the best, informed decision they need to make.

My kids are mostly oblivious to the issues I see with kids sports, except the garbage snacks, at which they turn up their noses.

I realize that the volunteer rec teams and military CYS doesn’t exist to prepare kids for anything, except maybe the tryouts for travel teams or prep for school teams. It’s just another service offered to military dependents as a semblance of normal American life, especially when we’re overseas. It’s harder for American kids to join local teams. We’re up against a language and culture barrier. Some kids just might not succeed at tryouts without natural talent or real training – that isn’t offered until about age 10 anyway. The American mentality is that everyone should be accepted onto a team despite having any aptitude or ability. Many local teams don’t want to waste time and resources on kids who will be transitioning soon.

Aaron’s family is obsessed with sports. They live and breathe it. I think that’s great they have something they love to do together. They spend lots of time and resources on sports – coaching, teaching, playing, traveling, watching. I think they have an advantage because they have lived in the same town their entire lives and know everyone there. They can build a real team and grow together. They often win tournaments – even state.

Military kids only get to skim the surface of the world of sports. The athletic services offered on base don’t allow for anything other than recreational play. It doesn’t prepare kids for high school sports nor the real world.

Great Articles:

How organized sports have co-opted play and why early organized sports aren’t a great option for kids.

Playing tackle football before age 12 doubles the risk of behavioral problems and triples the chance of depression.

Dear Youth Sports Parents: Our Kids Need Us to do Better

Current Recommendations For Children’s Sports: A Sports Medicine Perspective

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Math and Exercise

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November 17, 2015 By Jennifer Lambert 1 Comment

We did the most fun activity in math rather than just doing worksheets or workbooks.

We combined exercise and math with a lesson on distance, rate, and time.

This is perfect for kinesthetic learners and we all had lots of fun.

We did several physical activities with a timer.

I just used my stopwatch and timer on my iPhone.

We chose a few easy activities that even little brother could do with us.

This was based off a lesson in our Singapore math workbook.

We counted how many times we could jump rope in 1 minute.

We saw how many times we could draw triangles or write a phrase in 1 minute.

We timed our sprints to see who was fastest.

I just guessed how far it was from the curb to the table. It certainly wasn’t 100 meters, but it was fine for our methods!

Then we ran a few more times and did averages.

We discussed distance=rate times time or d=rt.

This is a bit advanced for my kids, ages 5, 8, and 9. My girls are just getting into multiplication. But they will remember we did this in a couple years when we begin algebra and physics in our studies.

We enjoyed being outside for school and doing a fun activity rather than just book work.

I made a fun notebooking page to go along with our activities.

Click to download a copy of our notebooking page: Learning Distance Rate and Time

ProSchool Membership - Productive Homeschooling

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Self-Care in Winter

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January 12, 2015 By Jennifer Lambert 2 Comments

Here is how I take care of myself during these winter doldrums that try to take over.

I try to be proactive with our health.

We see social media statuses of all our friends with sick families, and we’re over here giving you stinkeye and crossing our fingers against the ickies.

We don’t like going to the clinic to be told which medicines to pick up at the pharmacy. We like homeopathic care, but prevention is best.

During these dark days of winter when the “bugs” like to burrow into the moist, warm snuggly mucous membranes, I like to ward off that potential with a few tricks.

5 ways I am proactive about my health:

1. A Sun Lamp.

I really love my Philips goLite. It really does “Help to Alleviate the Symptoms of Winter Blues.” The special “BLU energy light” helps me when the short winter days are dreary, cold, and rainy. It’s portable and rechargeable and durable.

I use it for 20 minutes every day, usually between lunch and breakfast. I have noticed that I am much more energetic and cheerful than previous winters.

2. Supplements.

We love superfood smoothies, cod liver oil, and essential oils. My girls take iron and D. The kids take a liquid multivitamin.

These supplements help us to perform at our best while they supplement our diets, maintain our healthy immune systems, keep our energy and sugar levels stable.

3. Exercise.

Regular time outside and being active at least thirty minutes a day helps keep our bodies healthy. This is a struggle for me and I need to try to do better and be a better example for my kids to follow. I want to stay strong and healthy for my kids.

I plan to implement some fun fitness into our school days, even inside if the weather is just too miserable to venture out.

4. Eating well.

We really can heal with food. I like to keep homemade stock on hand. We eat real food and not the processed junk I grew up with. I love introducing new foods and fun recipes to the family so we can have a fun, healthy, tasty variety. We love eMeals for their simple meal plans: Healthy Meal Plans to Match your Active Lifestyle.

I get up and make hot breakfasts most mornings and my husband is great about doing this on weekends and his days off. This helps us all start our day off right.

We’re into juicing and the kids know that colorful food is healthy food. They like to arrange their plates in pretty patterns.

We drink lots of water. It helps having that neato little dispenser in the freezer door.

We like to have tea time and listen to music and poetry about once a week. This is a fun, easy way to try new foods.

We don’t make our kids clean their plates. There isn’t always dessert. Water is the drink available at mealtime. We don’t have regular snack times every day. It’s normal and ok to get hungry between meals. The kids know they can almost always have yogurt, nuts, cheese, fruit, or veggies if they get hungry during the day.

5. Getting enough sleep.

I’m very little use to anyone before 7 AM. I don’t like mornings and if I can, I will sleep until 8 in the morning.

We send our kids to bed before 9 PM and often by 8:30 so they get enough sleep. It’s harder in summer when the sun doesn’t set until very late. In winter, it’s easier since the light is gone by 4:30 PM, but we have activities and dinner…then reading and prayers.

Alex usually doesn’t make it through the reading time.

I try to get in bed by about 10:30. There are nights I stay up reading or working, but those are now rare and it’s best that way.

Going through this routine helps everyone get prepared to sleep.

To ensure everyone stays asleep and sleeps soundly, we apply dreamy-scented essential oils and make sure everyone is warm and snuggly.

Each evening, I like to make sure the kitchen is clean for a happier morning. I often set the coffee pot for the morning. I make sure the floors are clear and homeschool goals are printed for the next day.

If we do get ill, we have an arsenal of essential oils and home remedies. Fluids and rest usually help us get going again quickly.

How do you stay healthy?

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No More Incontinence

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April 30, 2014 By Jennifer Lambert 9 Comments

Apparently, I have a tiny bladder.

My family teases me that I have to go all the time.

My first grade teacher told my mother I was retarded because I needed to use the restroom frequently – and got my p’s and b’s mixed up. I remember too many embarrassing days when I had accidents sitting at my desk because my teacher refused to allow me to use the in-class toilet except during her prescribed breaks.

Of course, pregnancy and childbirth causes stress to the bladder and urinary tract. It seems I haven’t fully recovered and my youngest is now four years old.

Time to research and heal so I can run, jump, laugh, and sneeze without having an embarrassing accident.

Urinary Health

Going to the gym is always an adventure. Many of my acquaintances can’t relate because they’re stronger or they don’t have kids – or maybe they only have a couple kids who were born with average weight and they just don’t have any bladder issues.

I have four kids and I can’t do jumping jacks.

My kids were BIG babies. And they kickboxed my bladder. They came out like toddlers, holding their heads up and their hands out for the car keys and demanding steak dinners.

My first was almost 8 pounds and I bounced back completely after having her because I was young at only 24. My second was almost ten pounds. A mere fourteen months later, my third came along at almost eleven pounds. She was my C-Section baby. My last baby was VBAC and he was 9 pounds, 1 ounce.

I want to be able to run, jump, do exercises, sneeze, and laugh without worry.

I’ve been taking half dropperfuls of a urinary health tincture twice a day, morning and evening. I use a great oil blend that includes spearmint, sage, geranium, myrtle, nutmeg, and German chamomile (over kidneys) and cypress essential oil (over bladder) topically every evening to try to help balance out everything and support urinary health.

It does help! I forgot to do this routine a couple nights and I had more problems on those days than when I remembered to do this regimen.

I drink lots of water. While that does mean I go more frequently (which is really, really frequently compared to most people), it does help toxins get flushed out of my system.

I try to limit caffeine and alcohol consumption because those irritate the bladder. Also citrus irritates the bladder, so I limit those fruits and juices.

I try to eat well, with lots of veggies and fiber. We had lots of catering trays of sandwiches the week the moving company was packing and moving our household goods. While it was a healthier option than greasy fast food, that was not the best week for my urinary and digestive health.

One day, I drank a Throwback (real sugar) Mountain Dew and that was a big mistake. A healthy digestion essential oil blend and rest and eating better the next day helped. Sugar and carbonation doesn’t do well with me. Soda is a bladder irritant.

I should stick to water and occasionally tea.

Strengthening the Muscles

Some of us bounce back fine from having babies. I did ok until 11 pound #3 came along.

Then, there was no more bouncing for me.

It took quite a while for me to lose weight and feel better after having my third baby by C-Section. My body was pretty drained. I was advised to take mineral supplements and adjust my diet. It was recommended we follow a Paleo-type diet – long before that was a fad! This was the beginning of our healthy journey!

I slowly got healthier and got my energy and body and life back.

Then I got pregnant again with my son.

I was healthier during that pregnancy since I was put on a no-sugar diet for gestational diabetes.

I still have about ten pounds I would like to lose. I usually feel great and have enough energy to get done what needs to get done. Supplements, regular exercise, and great diet help.

But diet alone isn’t enough to heal all the mama parts that are stretched out and loose and weak by pregnancies.

But most of the exercises at gyms and in home videos and online aren’t helpful. They could actually harm the body more.

Online exercises programs are great, like Fit2Be.

It’s a great membership with online workout videos, a Facebook group, forum, and a lovely teacher. Beth is direct, professional, and knowledgeable. The exercises are short and sweet for busy moms, but they really work with regular use. Many of the exercises can be done sitting or while you’re doing other things. There are programs for the whole family. The kids love to do yoga moves with me! There are workouts for pregnancy, strengthening that core and pelvic floor, challenges, and running. I’ve never found another workout program so comprehensive, challenging, yet gentle.

Also, the Metabolic Renewal program is useful to work out hormone issues with diet and exercises, specifically during perimenopause or menopause. It’s a one-time paid membership with diet tips and online workouts with a supportive Facebook group.

Pelvic floor physical therapy is a great option I’m looking into and my doctor is referring me!

I’m still on the strengthening part. But I’m getting stronger.

Medical Intervention

Sometimes, we can’t fix ourselves all alone.

As I’ve gotten older, my muscles just aren’t maintaining tone with yoga, walking, Kegels, and online exercises.

I developed a cystocele and rectocele and I have to strengthen my pelvic floor to heal them. I must make sure I avoid bladder irritants. I stay hydrated and eat lots of fiber so I don’t get constipated.

I recently developed a 6 cm fibroid and we’re shrinking that with Mirena and keeping an eye on it.

It’s important to get regular checkups with women’s health professionals to rule out problems and to know options for hormone replacement, exercises, physical therapy, pessaries, or even surgery.

I think incontinence is more common than we think.

My mother even had surgery to repair her bladder, then a hysterectomy.

Many women occasionally confide that they have to wear pads in case of accidents. They complain they can’t play with their kids on the trampoline or run for fear of accidents.

It’s embarrassing.

It shouldn’t be.

We’re all in this mama journey together. Let’s help each other instead of hiding.

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Fitness Club

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October 24, 2013 By Jennifer Lambert 1 Comment

I’ve joined a fitness club on base and since the schools were on fall break, the trainer asked us to bring our kids.

They loved it!

Here’s what we did:

Butt shots of the bear walk. It was fun!

Tori did cartwheels all the way down the field.

Tori and Kate did forward rolls down the field.

Alex did rolls up and down the field a few times instead of following directions.

Katie crab walking

Getting ready for frog jumping

Kate was pretty worn out about halfway through

The girls took turns being the wheelbarrow. Alex was my wheelbarrow. He’s strong!

The fireman carry. Alex was giddy! He loved it.

Here’s our group (minus Alex, who was just so done)

Here’s our group being silly!

I told the kids to thank the teacher. Here’s when they jumped on my friend.

We’re competing in the Family Time Fitness 90 Day Challenge.

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Homeschool PE Time with Wii

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September 14, 2012 By Jennifer Lambert Leave a Comment

I’ll tell ya: these Wii games can make ya sweat!

We’re loving Wii Just Dance games right now. The girls are saving their allowances to pool together to collect them all! We currently have the Kids’ Just Dance 2 and the regular game Just Dance 3. The kids love the songs and moves. It’s great fun for me to watch!

You get stars and praise when you do a move perfectly. I need the praise.

The games are a great incentive to get the girls to complete their work. They love to dance and the songs are fun! I occasionally join in, but they make fun of me! I guess I don’t have the moves.

I love that they’re not just lying on the sofa watching something pointless; they’re active and we count this as homeschool PE!

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Last Track Meet

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June 16, 2012 By Jennifer Lambert 2 Comments

Tori did great on her last track meet Tuesday. All the kids had the option of competing in 6 events: 50, 100, 200, 400, softball throw, and long jump. Tori did them all. Only 5 out of 15 kids did all 6 events.

Getting ready to run!