Strength Training Kids, a good or bad idea?!

Strength Training for Children: Why Starting Young Matters

Have you ever watched a toddler playing, and are just amazed with their flexibility & strength for their age?! They squat to pick toys, they hang from furniture, and they experiment with their bodies way more than we do as adults often time. Ironically, as they grow, society tells them to sit still, behave. What if we focused on harnessing that energy & vitality more when kids are young? We are all about it!

One common myth is that strength training isn't suitable for children—that it might harm their developing bodies. But here's a surprising truth: when done correctly, strength training is not only safe for kids, but it also lays the foundation for a healthier future. If this interests you, you will LOVE our newest podcast episode where we discuss this in detail!

Listen to the Great Health, Big Wealth Podcast episode HERE!

Okay, guys, so let’s debunk some myths… “The Myths, Debunked”

1. "Strength training stunts growth." Contrary to popular belief, no research supports the idea that strength training stunts growth in children. In fact, studies show that it can actually enhance bone development, provided it's done appropriately!

2. "Children aren’t mentally ready for disciplined training." Kids love to play! And the key is turning strength training into a form of play. Through structured but enjoyable sessions, children can learn discipline, focus, and the importance of consistency, which are such powerful tools they can take with them for the rest of their lives.

So, what are the benefits of starting young?

1. Foundational Strength: Just as we build a foundation for academic education, physical education is paramount. Starting strength training early helps kids develop a strong foundation they can carry through their teenage years and adulthood.

2. Injury Prevention: A strong body is more resilient. By building strength, we equip kids with better muscle balance, reducing the risk of sport-related injuries.

3. Confidence Booster: As children notice improvements in their strength and abilities, often times their self-esteem gets a natural boost. They feel more competent, confident, and ready to take on challenges, both physically and mentally.

4. They learn Life Skills: Discipline, patience, perseverance—strength training instills all these values. And lets not forget, the importance of goal-setting and the satisfaction of achieving them!

5. Impacts their “genetic expression!” Wow, we are still mind blown about this one. It can allow their best genetic self to develop!

So, When's the Right Time to Start?

While children can benefit from strength training, some considerations should be made before introducing them to a formal program:

1. Physical Maturity: It's not about a specific age but rather physical maturity. Some kids might be ready at 6, while others might be better off waiting until 8. The key is ensuring they have basic motor skills in place.

2. Emotional Readiness: The child should show interest and have the attention span required for short training sessions. Forcing them into it is definitely not the best tactic, they might even form resentment towards it!

3. Qualified Supervision: This isn't about letting kids loose in a gym. A qualified professional who understands pediatric exercise physiology should guide them. At BBH we love to lead by example, teaching techniques both to children & parents, and providing the tools they need for success.

4. Technique Over Load: The emphasis should always be on technique, not on how much weight they can lift. Proper form is super important to maintain safety.

5. Fun Factor: If it's not enjoyable, children will probably lose interest. Make sure the sessions are engaging, with a mix of learning and fun!

So, we truly believe (and can see in our day to day experience) that strength training for kids can be a powerful tool for holistic development. So, the next time you see kids, remember they aren’t just playing—they're laying the groundwork for a strong, healthy future!

Pickleball, What’s with the hype?!

Okay, who’s played it? Who loves it? We do. And here’s a little on why we’re hooked.

But first, for those who aren’t familiar, what even is pickleball?!

Pickleball is a dynamic paddle sport with roots in badminton, tennis, and table tennis. For all you history intrigued friends out there, it was actually invented not too long ago. It was birthed on Bainbridge Island, Washington, in 1965. Contrary to what some might believe, it wasn't named after pickled cucumbers. Instead, the sport was invented by three fathers, as a way to entertain their bored children. Hah!

So what about the name, why PICKLEball? There are 2 main theories, it turns out. Some say it was named after their dog, Pickles, who loved chasing the ball. Others believe it comes from the pickle boat in crew where oarsmen are chosen from the leftovers of other boats. So who really knows?! But it sure is a name that sticks!

Over the years, pickleball spread beyond the boundaries of Bainbridge Island. By the 1990s, it had established itself across the US, and in the 21st century, it expanded globally! 

Why do we love it so much? We mostly love that it’s a friendly competitive sport that can be appropriate for all ages and even athletic ability. BUT, we strongly believe you should include a good warmup (shared below) and even start including some agility work in your workouts if you want to stay injury free because pickleball injuries are on the rise!

Here are 3 health benefits that we associate with playing:

1. It’s a full-body workout! Pickleball gets you moving – from quick lateral moves to gentle sprints and volleys, it exercises a variety of muscle groups. The continual movement provides cardiovascular benefits, helping to increase endurance over time. During these movements, we target different muscles, offering a well-rounded physical activity sport.

2. Improves Reflexes and Balance. The gameplay involves quick decision-making and reflex action. This not only keeps the brain engaged but also helps in refining hand-eye coordination. With the repeated change in direction and short sprints, it’s common to improve our balance and agility, which is so important as we age!

3. Low Impact Yet Effective.  One of the charms of pickleball is that it's easier on the joints compared to a lot of other sports/exercises. This makes it suitable for older individuals or those recovering from injuries. The game provides an intense workout without putting too much stress on the body, promoting longevity and reducing the risk of injury, which is key!

Wait one more…4) it’s so much FUN! Talk about a little friendly competition…this game can quickly become an addictive activity, one you don’t want to stop playing (especially until you win! ;)

See you on the court :)

Pickleball Warmup

Mastering back-to-school balance for busy people

Well hellooo there “back-to-school season!” Do any of you dread it? As if juggling work, family, and personal life weren’t enough, now there’s school schedules, packed lunches, and extracurricular activities added to the mix! We know it be a lot, BUT, maintaining your health and well-being doesn't have to fall by the wayside. Here are some simple, yet effective routines for the busy people who want to stay healthy during the bustling back-to-school season:

1. Morning Intention: Take 10 minutes in the morning for you. Even if that means getting up 10 minutes earlier, make this your special time. Maybe it’s a walk, sitting & breathing, journaling. You pick, and determine your tone for the day. How we begin our day is absolutely crucial, and we have the power to decide if we start with chaos or calmness :)

2. Meal Prep Mastery: Dedicate one day a week (maybe Sunday?) to meal prep. Create balanced meals and snacks for both you and your kids. Not only will this save time on busy weekdays, but it also ensures you're eating nutritious meals. Check out the BBH Fit App nutrition corner for a days upon days of recipes!

3. Sync Calendars: Merge your fitness schedule with your kids' school and extracurricular calendars. This way, you can identify pockets of time when you might squeeze in a workout or some much-needed self-care. Make sure to schedule it in!

4. Active Commute: If possible, consider walking or biking your kids to school. It’s a great way to fit in some exercise, spend quality time together, and promote a green lifestyle!

5. Short & Sweet Workouts: If you’re crunched for time, remember, you don't need an hour for an effective workout. Explore the BBH fit app for quick 15-20 minute routines. Remember, consistency is key!

6. Delegate & Communicate: Share responsibilities with your partner or other family members. Perhaps one handles morning duties while the other manages evenings. Keep an open line of communication to adjust as necessary.

7. Tech Timeouts: Set specific times in the evening (like dinner) as tech-free zones. This encourages family bonding and gives your eyes a break, ensuring better sleep.

8. Self-care Sundays: Or any day that suits you! Take at least one hour a week just for YOU. Whether it’s reading, taking a bath, or indulging in a hobby, make it a non-negotiable appointment, even pop it in your calendar! Try this relaxing & calming full body scan to help you wind down and set yourself up for the most restful sleep!

9. Prioritize Sleep: Lack of sleep can derail the best-laid plans. Ensure everyone in the family is getting adequate rest. A good night’s sleep enhances mood, productivity, and overall health.

10. Stay Hydrated: Setting ourselves up for staying hydrated is key. Carry a water bottle everywhere as a reminder. Hydration is crucial for brain function and energy. Plus, it helps with weight management.

The back-to-school season is undoubtedly busy, but with a mix of planning, flexibility, and self-compassion, it's manageable. The studio and the BBH Fit App are here to support you, ensuring you stay on top of your health and wellness goals amidst the chaos.

A few final reminders: focus on consistency over perfection, schedule in time to fill up your own cup, take advantage of those 10-15 minute workouts inside the BBH Fit App, and practice gratitude for all the positives in your life daily. Every step you take towards a healthier routine benefits not just you, but your entire family!

The building blocks for a strong booty-starts in the kitchen!

The POWER of what’s on our plate:

If you are currently enrolled in our invigorating "Booty Camp" program, you're likely well aware of the focus on strengthening those glutes (and perhaps feeling a bit sore—we hope that means you're putting in the effort!). Our carefully curated booty-focused workouts are designed to help you achieve your goals for a shapely behind. However, we understand the importance of prioritizing nutrition in this bootylicious journey. That's precisely why we have filled our Summer Recipes section to the brim, ensuring you never get bored or stray from the path of progress! In today's blog, we will emphasize the significance of a balanced diet in your fitness journey, examining its profound impact on your body, mind, and spirit. Moreover, we're excited to introduce you to a delightful array of scrumptious recipes available in our app, perfectly complementing your "Booty Camp" experience and supporting your overall well-being.

1. The Importance of Diet in Your Fitness Journey:

No matter how intense your workouts are, if your diet is not on point, you might not achieve the desired results. Nutrition is the foundation of any successful fitness program. It provides our body with the essential nutrients, vitamins, and minerals necessary for optimal performance and recovery. The right style of eating can help you build muscle, burn fat, improve endurance, and increase your overall well-being.

2. How Nutrition Affects Your Body, Mind & Spirit:

a) Physical Impact: Proper nutrition supports your muscles during exercise, reduces the risk of injuries, and aids in post-workout recovery. It contributes to weight management, regulates blood sugar levels, and supports healthy organ function.

b) Mental Well-being: The food you eat influences your mood and cognitive abilities. A nutrient-rich diet can help boost focus, concentration, and memory. It can also aid in reducing stress and anxiety, enhancing your overall mental health!

c) Emotional Connection: Eating healthy can create a positive relationship with food, reinforcing your commitment to your fitness journey. It encourages mindful eating, leading to greater satisfaction with your meals and developing a sense of control over your nutrition.

3. Eating healthy doesn’t have to be boring!

Okay, now let's dive into the exciting part - our mouthwatering recipes designed to complement your "Booty Camp" program. So, what are our main focuses within this section of the program?

a) Protein-Packed Breakfasts: Start your day right with nutritious breakfasts that provide a sustainable energy boost.

b) Energizing Lunches: Refuel during the day with delicious lunches that balance carbohydrates, proteins, and healthy fats.

c) Nourishing Dinners: End your day with satisfying dinners that support your muscle recovery and repair.

d) Tasty Snacks: Keep your metabolism revved up and hunger at bay with snacks throughout the day!

4. Hydration is Key: Finally, don't forget to stay hydrated. Proper hydration is essential for optimal exercise performance, digestion, and maintaining overall well-being.

Here are few of our favorite recipes (see full recipe section HERE!)

BREAKFAST IDEA:

Strawberry Chia Pudding with Toasted Almonds

INGREDIENTS

1/3 cup chia seeds

1 (13.5-oz) can unsweetened light coconut milk

14 cup honey, divided

1 Tbsp fresh lemon juice

11/2 tsp pure vanilla extract

18 tsp salt

14 cup sliced almonds

1 (16-oz) pkg strawberries, sliced

12 tsp grated lemon rind

INSTRUCTIONS

Combine chia seeds, coconut milk, 2 Tbsp honey, lemonjuice, vanilla, and salt. Cover and chill overnight.

Toast nuts in a dry skillet over medium heat 2 to 3 minutes or until fragrant. Divide pudding among 4 bowls; top with 2 Tbsp honey,strawberries, lemon rind, and nuts.

Note: you can replace strawberries with blueberries

LUNCH IDEA:

Chicken-Avocado Club Sandwiches

INGREDIENTS

1 avocado, pitted and mashed

2 Tbsp 2% greek yogurt

1 tsp fresh lemon juice

8 (1-oz) slices sprouted grain sandwich bread, toasted 112 cups shredded rotisserie chicken (without skin)

4 slices nitrate free turkey bacon, cooked 1 tomato, sliced

4 leaves green leaf lettuce

4 cups cubed watermelon

2 Tbsp chopped fresh mint

Watermelon with Fresh Mint

INSTRUCTIONS

Stir together avocado, yogurt, and lemon juice; spread over bread slices. Layer 4 bread slices with chicken, bacon, tomato, and lettuce; top with remaining bread slices (or lettuce), avocado sides down.

Cut in half diagonally. Salad: Sprinkle watermelon with mint.

DINNER IDEA:

Chili Steak with Hawaiian Rice

INGREDIENTS

112 cups long grain brown rice

11/2 lb skirt steak, cut into 4 pieces

2 tsp chili powder

112 tsp finely grated lime zest, plus wedges for garnish

Kosher salt

2 cups chopped fresh pineapple

1 cup packed cilantro leaves, finely chopped

INSTRUCTIONS

Cook rice per pkg directions. Heat grill on medium-high.

Meanwhile, rub skirt steak with chili powder, lime zest and 12 tsp salt and grill to desired doneness, 3 to 4 minutes per side for medium-rare. Transfernto cutting board and let rest 5 minutes before slicing. Fluff rice with a fork and toss with pineapple and cilantro. Serve with steak and lime wedges, if desired.

Happy eating, friends!

"Decision Fatigue" what is it and how to avoid it!

Low-Level Decision Fatigue in the Wellness World

In today's fast-paced and information-rich world, taking care of our health has become more important than ever. With countless diet trends, exercise routines, and wellness advice bombarding us from every direction, it's no wonder many of us find ourselves experiencing "low-level decision fatigue." This subtle form of mental exhaustion can lead to feelings of overwhelm, indecision, and even hinder our progress towards a healthier lifestyle.

But first, what exactly is it?

Low-level decision fatigue in the wellness world refers to the mental weariness we experience due to the overwhelming amount of health-related information available. From fad diets promising quick results to conflicting exercise routines and constantly evolving health recommendations, it's easy to feel lost in a sea of choices, can you relate?! You’ll find 3 of our favorite ways below to avoid & deflect it!

1) Create a Schedule and Stick to a Routine

One of the most effective ways to combat low-level decision fatigue is to establish a schedule and stick to a routine. Having a daily or weekly plan in place eliminates the need to constantly decide on new actions, so you’re spending less time in your thoughts and more time on your health journey. Set specific times for meals, workouts, and self-care activities. This way, you won't waste precious mental energy contemplating what to do next, allowing you to focus on enjoying each moment and making progress toward your goals.

2) Follow a Program

At times, the endless number of workout options you can find right on YouTube can leave us feeling overwhelmed. Instead of spending hours debating which exercises to include in your routine, consider following a comprehensive program like the one in the BBH Fit App. Our summer program "Booty Camp," focuses on building strong, shapely glutes while offering a well-balanced approach to the entire body. By enrolling in a structured fitness plan, you can save yourself from decision fatigue and trust that the experts have already done the thinking for you! (More details below on Booty Camp).

3) Repeat Meals then Switch it Up

In the realm of nutrition, decision fatigue can also arise from constantly planning new meals. To avoid this, consider repeating meals for a week or two before switching it up. This practice not only simplifies your grocery shopping but also ensures you receive a consistent intake of essential nutrients. Once you've established a good stock of healthy meals, it becomes easier to swap them out and maintain a balanced diet without sacrificing variety. MYTH: Eating healthy does NOT have to taste boring & bland!

For all of you who want more BOOTY camp info…

Our exclusive "Booty Camp" program is designed to provide you with 8 weeks of full-body and glute-focused workouts that are sure to challenge and sculpt your physique. With the program's included nutrition plan, filled with delightful fruit and vegetable-based recipes and protein-rich meals, you can fuel your body for optimum performance and maintain a healthy weight throughout the summer. What's more, you'll receive constant coaching and check-ins from BBH Coaches, ensuring you stay motivated and on track. Here is one of our FREE videos, focused on proper glute activation: GLUTE DRILL VIDEO with Megan.

Don't miss out on this opportunity to level up your fitness journey without the burden of decision fatigue! Join our BBH.Fit community and join us on the "Booty Camp" adventure today. Your future self will thank you :)