How can we help our kids eat better? What kind of foods are best for them? What should we be doing to keep our kids active during the pandemic?
In this podcast episode, Melissa talks to her daughters, Havannah, Jovina, and Alondra about their food and fitness habits.
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Meet Havannah, Jovina, and Alondra
Havannah Vogel is 14 years old and plays club volleyball and loves to dance.
Jovina Vogel loves the outdoors and does Taekwondo and volleyball.
Alondra Vogel also does Taekwondo, loves the outdoors, and bike riding. She loves her dog Flex and for fun, she likes to do wakeboarding in the summer.
In This Podcast
- Why it’s important to not pig out all the time?
- Packed lunches for kids
- Eating organic
- Sports and being active
- Tips and pointers for the moms and kids listening
Why it’s important to not pig out all the time?
Every once in awhile it is okay to eat other food but you need to have balance. Junk food doesn’t fuel your body, it slows it down. If you eat too much junk food, you feel slow and sluggish and you will crash later in the day.
Packed lunches for kids
It’s really, really important to pay attention to your ingredients, your labels. And something that they’re eating every day and what you can help them with is their lunch.
- Sandwich – Turkey/chicken/peanut butter/avocado. It serves as a source of fuel, good fats, carbs and protein.
- Fruit – Mostly berries for nutrients and is a good midday sugar kick, and great for antioxidants.
- Chips – Cruncher chip like organic pita chips/organic Doritos/veggie straws/organic potato chips. It provides a different texture which gives them a different type of sensory input and helps them feel satisfied.
You never want to look at your kid’s lunch and see that everything comes out of a package. Do a quick run-through of how much sugar they’re going to consume in that lunch. Make sure that your kid has a proper lunch to take to school.
Breakfast is so important for kids. Make sure that your kids are fueled before they leave the house. Pay attention to the ingredient labels. You can’t become fit parents, and fuel your own bodies, and get strong and ripped, and not change the diet and the lifestyle of the kids.
It does cost more to eat natural but, in the long run, you’re going to have smarter, healthier, and more well-behaved kids, which will, in turn, save you money. If you can’t find organic foods, go for non-GMO…look for a butterfly symbol on the packaging – this means that non-engineered ingredients were used and their crops were not sprayed. Non-GMO is the way to go if you can’t afford completely organic.
Sports and being active
Never force the workout on your kids do not use it as a form of punishment, and do not force it on them because then they’re going to grow up to hate it. We want our kids growing up and seeing and knowing that like, fitness is just part of life.
Melissa’s family has a gym in their garage. The girls do various daily exercises. Some activities that they do are; kicks on the kicking bag, squats, push-ups, sit-ups, burpees, stair workout, running, and some lifting – but not much as they are still growing. When it comes to exercise, you have to be very careful with kids and their growth plates because of how wide open they still are. One day everything will go back to normal so make sure that they are still in shape. Physical activity every single day is important. It’s never too late, you’re never too old to learn. Lead by example and help your kids change their lifestyle.
Tips and pointers for the moms and kids listening
But, I think it’s just important to know that it doesn’t matter if your kids are 13 and 10, you can still make changes, it’s not too late. But, you have to lead by example.
- Moms – limit your kids’ time on social media. Watch what they are doing and what they’re looking at. Social media really distracts kids from their activity, their academics, and their social skills. Studies show that too much time on social media actually causes parts of a child’s brain to wear off.
- Kids – on game day, practice, or tournaments, be aware of what you’re eating. You need the right food to fuel yourself. This is not the time to have a sugary drink or unhealthy carbs. If you want carbs, be smart about it and have healthier options like good bread, granola bars, etc.
- Stay fit – even if you don’t have equipment at home, use your environment.
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Meet Melissa Vogel
Melissa Vogel is an energetic keynote speaker, business owner, certified personal trainer, certified group fitness instructor, 1st degree Black Belt in Tae Kwon Do, a mother of three, and a podcaster.
Melissa has been voted as the Best Personal Trainer for 2020 by Inland Empire Magazine, and Built the Busy to Bomb Fit Mom exercise system.
She is quickly becoming recognized for her expertise and influence in her field!
Melissa has contributed to numerous publications and has been featured in the Trail Blazer Magazine, and published in the April 2020 edition of Health Magazine. Her approach incorporates personal experience, energy, humor, and charisma.
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