Don’t Let the Door Hit You on Your Way Out!

Before I had my third child, I admittedly used to (quietly) mommy shame a few moms out there that were super excited about the first day back to school. I wondered why they didn’t want to spend as much time with their kids as possible. Because before you know it, they’ll be too cool for you and busy with friends, school, sport and everything but you. 

Didn’t they enjoy making all of those special summer memories with their kids? Ice cream runs, trips to the beach, water balloon fights, lazy days, camping, picnics, movie nights? I secretly thought that maybe they shouldn’t have had kids if they didn’t want to spend time with them.  

Well that was then.  My opinion on this topic has since changed – drastically!  After having my third child things have changed in my mindset on it all.  I am now on the other side of the fence. I understand why businesses market to parents with the comparison of back to school with the joy of Christmas – “it’s the most wonderful time of the year.”  I now get it.  It really IS wonderful.  Don’t get me wrong – I love my kids more than I could have ever imagined AND I love spending quality time with them. It’s wonderful because at the end of the nine weeks (but who’s counting?!) of summer break, I’m totally exhausted and dreaming of getting back into a normal schedule and routine.  

Summer break is amazing because we get to do all of those super fun things with our kids that we can’t normally do throughout the cold depressing winter. But the fun times are in between days of anxiety, stress and exhaustion.  It’s a job in and of itself juggling what the plan is for childcare while you work or finding things to keep them busy and entertained so they don’t and spend 12 hours a day on their electronic devices. 

Whether you are working full time and have your kids in daycare or sport and activity camps, or you’re a stay at home parent who now needs to be a nine-week full time entertainer, the struggle is real. Sunday Mimosas seem to be a bit of a need to help you from going bonkers – and don’t worry, there is no judgement on that or on the parents who sneak in a cooler to the splash pad. I get it. Big time. 

Even for those parents with teenagers – they are still having to drive here and there and make sure that they’re not either burning the house down, having people over or spending 25 hours a day on their phones or gaming device.

Then there’s the whole food thing. I remember being so excited at the end of the school year about not having to make lunches for July and August. This was an illusion because since the first day off, I started to wish I had to make ONLY one lunch and two snacks for school.  This summer felt like I was making morning snack, breakfast, brunch, snack, lunch, snack, another snack and then dinner – and then two more snacks!!  Seriously?! Where do you put all this food?! You’re 50 pounds…do you have a hollow leg? 

So this September, I joined the moms I secretly shamed and honestly didn’t even care that it was the end of summer.  I was just so excited to be able to get us all into a normal routine. I’m now singing the praises of Back to School!

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Shannon Jones – Our Summer Inspiration

Do you ever meet someone and right away want to learn so much about them and from them? This is was the case for me with Shannon Jones. I first met Shannon at a fundraiser for Winnipeg youth from the inner city about five years ago via her husband Miles, and a long-time friend from the University of Manitoba ‘Arts’ degree days. She just had a vibe about her that resonated with me. We became friends on social media soon thereafter and that vibe has rung so true. Shannon is a strong, kind, loving soul of a human being doing an exceptional job raising her three young girls. In this week’s blog we wanted to feature Shannon to spread the word about her incredible story.

Shannon grew up as a competitive gymnast, and it gave her the very happiest moments of her childhood. The gym was her second home, providing a source of stability that was lacking at home. After retiring from gymnastics she missed the exercise, building a strong body and mind, and as she says, “burning off the crazy!”. As past national and international level athletes, we absolutely positively can relate!

Shannon tried a few things to invigorate her fitness love again, but it took some time. At the age of 38 she tried CrossFit for the first time and has never looked back. It’s proven to be exactly what she needs as both a physical and emotional outlet for this mom of three.

Keeping up with the Jones’ is no easy task. Their three girls, London (11 years), Hartley (9) and Parker (4) are all super busy and beyond motivated. London is often reluctant to try new things, but with a little prodding she always finds something to love in every activity! She plays hockey and trains CrossFit, loves going to camp, and wants to study to be an Architect.

Hartley is a force to be reckoned with! She is strong, intense, self-motivated, and fiercely determined in all that she does. She is a competitive gymnast, has been selected for the High Performance training path, and confidently tells them to start saving our money for the LA 2028 Olympics, “because you definitely have to come watch my first Olympics!!”

Parker is 4 affectionately nicknamed BammBamm. She is ridiculously strong, and not at all concerned with being delicate! Parker loves to swim, and bounce on the trampoline, and do just about anything active! Last year, Parker was diagnosed with Autism with Language Impairment, which clarified a lot of issues, but also made clear that structured sport is likely not in the cards for her. However, through the amazing people and programs at the Canucks Autism Network, she has since started to learn to participate in swimming and skating, albeit on her own terms.

As both former athletes themselves, Shannon and Miles were very clear on wanting to have their girls experience as many sports as possible growing up. They felt so many tremendous benefits from a life with sport, and wanted to ensure they gave their girls the same opportunities for growth, strength and confidence they received. With London playing hockey, it has at times been a struggle playing on co-ed teams, not because of unfair treatment more so regarding an unfair culture. Girls being ‘tolerated’ rather than accepted, in turn making it difficult to develop a sense of a sport community for the young girls.

“We believe that sport participation is just as important for kids as school. Through training and competition they learn so much more than just a game; they learn to set short- and long-term goals; to be a great teammate; to manage their feelings in the face of both success and defeat; to be proud of their effort first, results second; to develop a healthy relationship with their Coaches; and most importantly, that at all stages success is earned, never an entitlement,” says Jones.

It hasn’t been an easy road for the family. Together they have faced a housing disaster, multiple life-threatening illnesses, uprooting to move across the country, Shannon’s medical retirement, and now trying to help their littlest to develop. Building resilience was the only response to it all while remaining honest about life. That it is not easy, it is not fair, and it is not predictable, but they can lean into each other and rise above it. Shannon often says ‘life is hard, love it easy’ and that rings in my ear every time I personally face any challenge.

The strength of their family runs deep in their veins. Hartley was diagnosed with Epilepsy as a baby, and has been through hell and back…and back again. From the endless medical procedures to the mind-numbing medications, this nine-year old is a pint-size super hero. But that along with her fierce love for gymnastics has made her set goals, crush them and set new ones often. Couldn’t we all just put her in our pockets as a reminder to be such a badass?

The Jones family moved from Winnipeg to Kelowna for a host of reasons two years ago. While they miss so much about Winnipeg, it has been a great move. When they arrived 2 years ago, Hartley required so much medication that she was unable to complete a full day of school, and was not developing academically. By changing their lifestyle, her treatments, and their surroundings, this child is now thriving academically, is medication-free, and is training in a national gymnastics development program. I’m sure they would have moved to Mars for results like this if they had to! Because THAT is what love and family are all about. Sticking together, rising above, and doing it with endless love and dedication in your heart.

I asked Shannon what her biggest dream for her girls is. It’s a tough question to pose to any parent, but she nailed it. “Honestly, that they truly know that they are loved. If we get that right, the rest will be easy.”

Let’s Hear It For the Boys!

From day one, our focus for our FIT Women and Girls initiatives has, of course, been centred around female empowerment, nutrition, health and sport. It’s not that we don’t love the boys, of course we do! But we are two women who have experienced life in sport from only our perspective. The struggles that face girls and women in sport and fitness are not the same as they are for boys. We know that boys and men also struggle with body image, sport participation, bullying and more. And that is why we are super excited to introduce you to Sean Kingswell, and Rising Sons Coaching.

In June, Sean approached us after seeing our work with our FITGirls Directory and Events in the media. Based in Toronto, he could see the obvious passion similarities in the work that we do. Rising Sons Coaching is an online comprehensive wellness program that teaches confidence, mental health (stigma reduction, awareness and skills), fitness, wellness, mindset, character development and life skills to teen and preteen boys.  It is also an initiative to create a community for boys to develop and grow their mind, body and spirit.

Sean’s background is truly in helping others. As a wellness coach and personal trainer he has gained coaching certifications in working with adolescents on confidence and self-esteem coaching, lifestyle coaching, personal training, nutrition, and stress management coaching. And with all of his spare time (yikes!) he is a professional firefighter, and has 3 sons.

The Rising Sons Coaching program is geared for boys in that it is based on the learning style of teen boys. For parents who are looking to build good building blocks for their sons and ensuring that these topics are effectively understood is vital for long term health, success and happiness.

The program is completely online and can start anytime. Their goal is simple – to help build boys who are resilient, capable, strong and kind.  They want to reduce mental health stigma and coach stress management, teach long term fitness, and enact our G.R.E.A.T man principle (Gratitude, Respect, Empathy, Altruism and Tolerance).  Rising Sons Coaching facilitates components of wellness including sleep, nutrition, injury prevention and more, as well as life skills such as responsibility, risk management, attitude, goal setting, and problem solving.

For us to truly build up the next generation, we need to ensure that boys have a solid understanding of these subject areas, and are learning from mentors in the community. Boys face numerous challenges in this day and age including issues with motivation, resiliency, self-care, poor mental health consequences, antiquated or confused outlooks on confidence or masculinity, drug use, goal orientation, risky behaviours, poor body image, obesity and more. Programs like Rising Sons is helping put a positive light in some dark arenas.

Boys and girls do not learn the same. They are faced with different challenges and have different strengths. If you have ever taught in a classroom or on a playing field, you know this first hand. We can’t teach them the same way, but we can have the same goals in mind. To help the next generation of young people to be strong, confident, kind, intelligent amazing humans.

For more information on Sean or to register for the Rising Sons Coaching program, follow this link.

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Girls Participation in Sport

Last week we put out a media release surrounding girls in sport in Canada. According to the Canadian Association for the Advancement of Women in Sport and Physical Activity (CAAWS), 41% of girls between the ages of 3 – 17 do NOT participate in sport. More startling is that by the age of 10, if a girl has yet to participate in sports, there is only a 10% chance that she will be physically active as an adult.

We at FIT Communications are looking to change this by providing more options to parents for their girls to participate in sport and activities in Winnipeg this summer. Our FITGirls programming has created a free online list for parents to find these opportunities which also provides discounts to activities. The FITGirls Directory consists of organizations that believe in our city’s girls and the benefits of sport and fitness in their lives. They are diverse in their programs but consistent in their delivery of quality programs for those looking for a unique and super experience.

In addition, we have put together a listing of summer camps for parents to choose from – encompassing a wide rand of activities – from synchronized swimming to Skyzone trampoline camp.

We know that participating in sports improves girls’ confidence and self-esteem, while providing them with the lifelong skills of healthy living, team work, time management and so much more. We want to provide as many opportunities for girls in our city as possible with our FITGirls programming.

We are beyond grateful for the local and national media coverage we received, including Winnipeg, Toronto, Calgary and Edmonton. Here are a few of the media spots for you to see:

Global News – Winnipeg Team Promoting Ways to Get More Girls Active In Sports

CTV News – FITGirls Directory & Summer Activities in Winnipeg

CityNews TV – Encouraging Young Girls to Be Physically Active

CHVN – Young Girls Lacking Physical Activity

CJOB Radio 

If you are passionate about health and the future of the girls in our country, please sign up for our newsletter here today!

Baru Rubs & Sauces

With Barbeque Season officially here, the timing could not have been better to try what is now my new favourite seasonings! I had been so bored with my regular “go-to” menu and was looking for something to “spice things up” without going completely off what I know how to cook. 

Here’s where Baru Rubs and Sauces steps in! Baru is a Vancouver-based company started three years ago by two BFFs – Zeta Newis and Nina Lafleur – as a spin off of the successful Kitsilano restaurant – Baru Latino.   Part of what makes their products so unique is that they are a small batch, handmade producer based out of an award winning restaurant.  Who wouldn’t want to bring this deliciousness home for their own daily consumption?

I think I may personally love the business for the fact that the co-owners are women, BFFs, foodies and Canadian.  Nina Lafleur attributes their success to their belief in  “fresh, healthy, tasty ingredients and a commitment to our customers”

The friends’ love for food and cooking is evident in their products.  They want to make healthy, fresh and delicious food for friends and family. This is something I completely relate to. “Food is family, friends, and community. It is something that unites us all. With our products, you are able to sample foods which are inspired from different areas of the world, take them home and try new things.”

Having tried all of the rubs and hot sauces, I have to say that they are as unique and diverse as my own family.  Their “Hot’R Sauce – Even Hotter” is, by far, my husband’s favourite he’s ever tried.  Having spent 6 years in the Caribbean, the flavour takes him back.  He LOVES hot sauces – but this one isn’t just hot, it’s packed with flavour.  He said “it’s the habenero…I can taste it in the sauce”.  When I asked him more about what he thought, he said “it’s all gone. We NEED to get more!” For this discerning hot sauce fan, this is the greatest compliment.

Now for the rubs… I have a mixed crew of test subjects and palets … I like spice and flavour, my husband likes HOT and flavour and my daughters like flavour packed spices without the HOT.  The girls favourite was the Chimichurri Rub.  I marinated chicken in the recommended mix of (olive oil) and rub before cooking.  They actually fought over the last piece and asked to have it for lunch!  Success!

I love the fact that these rubs are packed with flavour, not just sauce or salt. I also love that they give suggestions to how to use them – I didn’t even think of using it as a marinade! Baru hit the nail on the head with their focus on putting ethnicity and global tastes into a product.  It goes outside my own personal usual “go-to’s” – which I love!  I can’t wait to try these rubs on fish!  And steak is a “no-brainer”.    

Currently their products are only sold in retail stores in BC but they are wanting to expand outside of the province. Luckily for me, five of their products (including the coveted Hot’R Sauce!) are available online and can be shipped anywhere in the world. Currently their offering free shipping in Canada for orders over $30. Yippee!

I’m happy that I was able to try Baru’s products – not only to have a future Father’s Day gift idea, but also to help me break out of my usual fare of seasoning-free kid cooking to a kid and adult-approved cooking environment!

If you are interested learning more about or trying the Baru Rubs & Sauces yourself this BBQ season (or anytime really!), please visit their website: https://www.barurubsandsauces.com.

This Not That – For Kids

I’m a working Mom of three kids. I know first hand how hard it is to always make the healthiest choices for our kids. Life is busy.  Between work, school, activities, driving, cooking, cleaning and volunteering, there needs to be about 5 more hours each day to fit it all in.

The choice of foods we make for our children not only affect their health now, but also for their future.  Their little bodies are in a constant state of building and their future health depends on what we put in those bodies while growing. Providing good nutrition is also the way to set them on a path of healthy eating for their adulthood.  We know that kids learn their eating habits and views about food from their homes.  Let’s teach our kids to not only enjoy nutritious food, but also to view food as fuel that can help make them make their bodies do great things.

All this said, I know how hard it is to raise a healthy eater. Every kid loves French fries, pizza, candy and ice cream. I admit that my kids eat these things too!  However, when they do have them, it’s infrequently and a treat – not a regular occurrence.  I’d like to share a few ways you can make simple changes to provide better (not perfect) nutrition for your kids.  It’s basically about swapping one thing for another.

 

FOOD BETTER BEST
White Bread Rye Bread Whole Grain Bread
McDonald’s (Fast Food) A&W (no antibiotics) Freshii, Jugo Juice
White Pasta “Smart” Pasta (tastes exactly like white but added veggies or fibre Whole Grain Pasta
No veggies 1 – At least once per day of any vegetable – their favourite

2 – Serve veggies with dip

3 – Cooked with butter and honey (my secret weapon)

A variety of vegetables with lots of different colours –  maximize nutrition intake.
Margarine Butter Ghee
Store Bought:

Cookies, Cakes, Granola Bars,

Store Bought but “all natural ingredients/no artificial ingredients or preservatives” Homemade or other healthy snacks – fruit, vegetables…
Pop or Fruit “drinks”, Slurpees

(all packed with sugar and without nutrients)

Real Fruit Juice ½ water, ½ juice OR
Water
Gatorade/Powerade/

Sport Drinks

Chocolate Milk Water
Processed Chicken Fingers or Nuggets or Fish Sticks Homemade Chicken fingers or Fish Sticks – Baked Grilled or Baked Boneless Skinless Chicken or Fish
French Fries – Deep Fried ½ size Fries and salad/veggies or fruit, mashed potatoes Baked potato, sweet potato
White Rice Basmati or Jasmine Rice Brown Rice, Quinoa
Candy, Chocolate Bars Snack Size/Halloween Size Fruit
Potato Chips Veggie Chips, Baked Chips, Pretzels, Popcorn Nuts, Fruit, Raw Veggies
Waffles, Pop Tarts, High Sugar Cereal (all processed) Homemade pancakes, waffles, oatmeal, whole grain cereal, whole grain toast Add fruit and protein…

Eggs, peanut butter, orange juice, yogurt, bowl of berries

To summarize, stay away from processed foods, deep fried foods, sugar (except that naturally found in fruit), white starches/carbs.  There is always a substitute.  Don’t worry if you’re entire menu is currently on the “stay away from” list.  The good news is that you can only improve from here.  Start today with things you think will work for your kids and then slowly incorporate more.

If you found this information useful, have a look at some of our other blogs on nutrition and health and subscribe to our newsletter!

Confidence of Girls in Canada Reaching a New Low

How’s your self-esteem? Would you consider yourself super confident? Medium? Or totally not? What do you love about yourself? What do you dislike about yourself?

 

I posed these questions to a group of young girls between the ages of 5 – 17 at our most recent Girls Empowerment Event, and the answers were at times heart-breaking. While some of the younger girls could give me a list of twenty things they loved about themselves, including I’m beautiful, smart, a great runner, I clean my room, I’m a good listener and a good friend, others couldn’t think of one reason they loved themselves. And as the girls got older, the answers took such a negative spin.

“I’m not popular.”

“I’m fat.”

“How do I get better at being less ugly?”

As someone who has always been sure of herself, I try my best to tell those around me how much I love them and WHY. This session brought me to tears. I wanted to run over to these girls and give them a huge hug and tell them that they are perfect. They are beautiful, smart, funny, kind and fun to be around. I wanted to tell them that before puberty their bodies start to change and they start to put on a couple of extra pounds because they are getting ready to grow and become a woman. And that no matter what size they are they are beautiful. It broke my heart to hear these girls think so little of themselves, but the reality of the situation is that most girls’ self-esteem is absolute crap.

According to a recent survey commissioned by the Girls Guides of Canada, 55% of females said the need to look and act a certain way, as reinforced to them by societal expectations, has negatively affected their self-esteem. More than half of girls, 56%, also said that they’re getting mixed messages on the way they are “supposed” to act and dress. One in five girls surveyed said they feel the need to be skinny while also having curves.

The ways in which girls are told to act, and how that influences their behaviour, is just as troubling:

  • 59% of girls feel the need to act in a certain way because society tells them to.
  • 30% of girls didn’t take up a sport because it’s not traditionally associated with women.
  • 24% of girls don’t want to pursue a career of their choice because of unfair pay-differenced between men and women.
  • 16% of girls pretend not to like science and math-related subjects out of fear of being ostracized.

(Source: https://www.mtlblog.com/whats-happening/this-is-why-canadian-girls-have-low-self-esteem)

Does this not sound unreal to you? Pretending to not like science and math because being smart isn’t cool? Or the idea of feeling so conflicted about being both skinny and having a booty – can’t we all relate to that one? Imagine that issue as your 12-year-old self?!?

So what can we do? I wish we could follow young girls around and give them boosts throughout the day on how amazing they are. And when bullies start in we can stand up for them and make them feel loved and so sure of themselves. I wish we could erase any doubt or negative self-talk from their worlds and fill it with confidence. I wish we could start these conversations with them when they are first learning to talk…so we don’t wait until they are 16 to find out how they feel about themselves. And so we don’t have to wait until we are 40 to realize that we should love ourselves – all parts and pieces – that we should do it from day one.

All of these wishes can’t be done overnight, but we DO have a starting block. We have created a tool for parents and teachers to start the conversations with their kids – girls AND boys – about their self-confidence. It is called the Confidence Workbook, and we are so proud of this piece of work.

The Confidence Workbook has ten exercises for kids to do either on their own, with a friend, parent or teacher to start looking at their confidence. We ask questions and relate to the kids with real life examples. We talk about negative self-talk. We play games, we find reasons for them to love themselves, we determine who makes them feel really good and who maybe doesn’t. The Confidence Workbook can be purchased online here for only $16, and we will email you this wonderful e-book within 48 hours.

We have had a terrific response from media with regards to our Workbook. Here are a few links for you to check out:

CTV – https://www.facebook.com/pg/FITWomenandGirls/videos/?ref=page_internal

CBC – http://www.cbc.ca/beta/news/canada/manitoba/confidence-workbook-winnipeg-self-esteem-1.4306771

Winnipeg City News – http://winnipeg.citynews.ca/video/2017/09/26/winnipeg-sisters-hope-workbook-will-inspire-confidence-in-kids/

Metro News – http://www.metronews.ca/news/winnipeg/2017/09/25/new-workbook-aims-to-help-winnipeg-kids-build-self-esteem.html

QX-104 – http://www.qx104fm.com/2017/09/25/a-first-of-its-kind-confidence-workbook-for-kids/

My Toba – https://mytoba.ca/featured/winnipeg-women-launch-kids-confidence-workbook/

 

 

 

Fall Activities for KIDS in Winnipeg

 

Autumn is such a great time for new routines. I love how the leaves are telling us to shed the old and get ready for something new. I always find my body and mind need a change this time of year with my fitness routine. Summer isn’t exactly my strongest season for the gym, but I love switching things up completely in the Fall and doing something new. Last year I did a 30 day Barre Challenge at Moksha Yoga. This year I am doing a 12 week program of kickboxing at Winnipeg Kickboxing and Muay Thai. Feels great to switch things up.

 

Just like adults, kids really change things up in the Fall. They go from staying up later, playing all day and weekends at the lake to school and activities. There are so many terrific options for kids to participate in, so this week’s blog we thought we would give you a few more ideas for kids sport and fitness. Our Fitness Journal for Girls happens to have discounts at all of these incredible places, and can be purchased online for only $10 here.

 

AQUATICA SYNCHRO CLUB

Want to give their amazing sport a try and check #136 off your Participation 150 Playlist? Here is your chance to try Synchronized Swimming FOR FREE with Aquatica Synchro club!

Girls and boys Ages 5+ welcome
Classes in Shallow & Deep End
Bring a suit and be ready to get wet!
Contact info@aquaticasynchro.com to RSVP or check out www.AquaticaSynchro.com for information on their current programs for all ages 5-Adult!

Come for the full hour:

September 12th, 6-7pm EK pool
September 20th, 6-7pm Pan Am pool
September 19th, 6-7pm Steinbach Aquatic Centre

If you have stronger swimmers that are looking for a challenge, their competitive programs are starting with our Kick-off camp September 9th at Kildonan Park. Check out www.aquaticasynchro.com for details or contact info@aquaticasynchro.com.

 

BASKETBALL MANITOBA

The Winnipeg Minor Basketball Association has announced its fall / winter 2017-18 basketball season registration information. Full details can be found here – http://www.wmba.ca
JR NBA 5-7 YEAR OLDS

Introductory program for boys and girls 5-7. Program runs 1 time a week for 1 hour.

STEVE NASH YOUTH BASKETBALL 8/9 YEAR OLDS 
Developmental program for boys and girls 8/9 Practice 1 time a week with 1-2 games per week.

COMMUNITY CLUB BASKETBALL 11-18 YEAR OLDS

Recreation based program for girls and boys 11-18. Practice 1 time a week with 1-2 games per week.

 

PRIDE MUAY THAI

Pride Muay Thai’s Kids Beginner Muay Thai course start September 25th.This 8-week program is divided into two age groups and they will tackle different striking and kicking techniques.

Ages 5 – 9 are Mondays and Thursday from 4:30 – 5:15.

Ages 10 – 15 are Tuesdays and Thursday from 5:15 – 6pm

They also have kids Grappling starting. These classes run Tuesday and Thursday evenings from 7pm – 8pm.

The fee is $160 plus GST and a $50 registration fee.  And don’t forget to use that great promotion located in the Fitness Journal for Girls! More information can be found on their website (www.pridemuaythai.com/kids-classes) or by calling 204-505-4048.

 

SKY ZONE TRAMPOLINE PARK

Sky Zone Winnipeg is incredibly excited to announce the implementation of four new innovations within Sky Zone. This September, they are installing four new attractions guaranteed to bring your Sky Zone experience to the next level. The innovations “Warped Wall”, “Free Climb”, “Jousting” and “Performance Wall” will make up their “Challenge Zone” offering new opportunities for guests to challenge and experience attractions completely unique to Winnipeg.

To enjoy this pass to its full potential, they are offering an unbelievable deal to guests. Each guest can jump an hour a day for every day in September for $49.99 (valued at $496). That’s 90% off! Their innovations should be complete by September 19 but the rest of the park is open to enjoy beforehand! Enjoy Sky Zone for a birthday party, group event or just an amazing time in the Open Jump!

 

WINNIPEG KICKBOXING AND MUAY THAI

I LOVE this place! If you are looking to find a new activity for your kids, Winnipeg Kickboxing and Muay Thai has kids classes running every Wednesday at 5pm and Sundays at noon. All classes are one hour long and take place at 1777 Portage Avenue. It is a great way to learn self-defense, increase self-confidence and have a ton of fun. For more information or to register, contact Trisha at 204.930.6780.

 

WINNIPEG SYNCHRO

Winnipeg Synchro is celebrating its 70th year this year! Join them and see what they are all about. Free Try It Days include:

  • Free Try-it (Pan Am Pool, deep water only) Tuesday, Sep 19, 6:30 – 7:30 pm.
  • Free Try-it (Pan Am Pool, deep water only) Thursday, Sep 21, 6:30 – 7:30 pm.
  • Free Try-it (Pan Am Pool, shallow and deep water) Saturday, Sep 23, noon-1:00 (deep water) AND noon – 12:30 pm or 12:30 – 1:00 pm

Email them for more information (inquiries@winnipegsynchro.ca) or simply drop in for a Free Try it days wearing a bathing suit and a smile!

They also offer programming for ages 5 – 18+ for both recreational and competitive programs. Their pre-competitive program includes the following:

 

ZUMBA WITH YVONNE

Tons happening in the Zumba world at the Lindenwoods Community Centre:

Zumba Kids (ages 6-11 years) Classes starts Wed. Sept. 20 at 5 pm for 10 weeks.

Free Demo Classes for NEW Zumbini (ages 0-4 years). Classes on Tuesday, Sept. 26 at 9:30 am (45 min) and Sun. Oct. 1 at 5 pm

Contact Yvonne at (204) 295-6060 or zumbafunwithyvonne@gmail.com for more information.

 

 

Healthy Lunch Ideas for Kids

It’s back to school time for kids, which means back to schedules for parents. Organizing backpacks, after school activities, school supply shopping and of course – making lunches. With so many allergies in today’s classroom, packing a peanut butter and jelly sandwich or tuna wrap is a definite no go. It can have parents feeling out of ideas quickly. As a parent, you want to ensure you are sending your kids to school with healthy lunches, that are easy to prepare the night before or morning of, and perhaps most importantly – lunches your kids are going to actually eat.

Gone are the days of picking up a ‘ready-to-eat’ package lunch for your kids. They are loaded with sodium, sugar and simply aren’t enough nutrient dense calories to keep them full all day. If you are a working parent, I understand the struggle with time. You just don’t have enough time to cook, make and bake homemade everything. Who does really? But that doesn’t mean your kids nutrition should take the back burner. Here are five ideas on how to make delicious, healthy lunches your kids will be sure to enjoy.

  1. Leftovers – if they liked it at dinner, they’ll like it at lunch. My sister, the super-hero mom of three, ensures that every lunch and dinner meal has vegetables in it. Be it raw veggies and dip, steamed broccoli, honey carrots or roasted vegetables, her kids love them. Finding a vegetable or two that your kids enjoy is the key to this working. Don’t be scared to send them with the same thing every day – if they like it and it’s healthy, that is what counts. I think I ate the same lunch every single day in twelve years of grade school and never got bored. Taking them grocery shopping (which yes I know, can be a nightmare at times) may help them understand the variety of vegetables they can choose from. Making it a game by having them find and pick out veggies for the cart is a great way to make them feel part of the process. And when they feel like part of the process, they are more likely to eat what you are making.
  2. Wraps – there are lots of options with what to put inside these. I would suggest choosing a whole grain wrap that typically comes in smaller sizes for kids. Dice up some chicken, cheese, lettuce, tomatoes, red peppers – whatever they like. Add brown rice or rice noodles from last night’s dinner, and for condiments try mustard or hummus for a healthy dash of extra flavor. Superhealthykids.com has a great article on top ten healthy wrap ideas for kids.
  3. Pita Pockets – the mini-pita pockets are great for kids’ lunches. Use cream cheese as a base, and add fresh cucumber and tomato. This takes less than 60 seconds to prepare and are delicious.
  4. Pita, Hummus and Veggies – kids love to dip – have you seen them eat fries and ketchup? Here’s a healthy spin on it. Pack them a bento box with healthy options like hummus, pita and veggies.
  5. Pasta – assuming your kids classroom has a microwave, send them with whole wheat pasta and marinara sauce. Not only is this healthy, but it’s a cost effective meal that can feed your whole family.

When it comes to snacks, most schools now encourage you to pack healthy snacks – they don’t want to see kids coming with a chocolate bar and a bag of chips to help them get through the day. They too understand the value of nutrition and how it can affect learning and energy levels. Instead, try packing fruit, cheese and crackers or veggies and dip. I loved having something sweet as a kid in my lunch, so if your kids do too, try to provide them with homemade goodies over processed treats.

Lastly, when it comes to packing lunches, be mindful of what you are packing them in. Plastic sandwich bags and brown paper bags that are thrown out every day are terrible for our environment, and the cost adds up quickly. Instead, send lunches in re-usable containers like Tupperware, and pack it all in a re-usable, washable lunch kit.

Fitness Journal for Girls SUMMER Challenges!

It’s officially summer and your kids are off school for the next eight weeks. You have a few things scheduled, the odd camp, family time, maybe some travels. But week to week you’re thinking – what the heck are they going to do?!? No need to stress – we have a plan! As the Founders of the Fitness Journal for Girls, we created eight weekly challenges for your girls to do. If you haven’t purchased your Journal yet…get on it! It’s only $10 including shipping and taxes and can be purchased right now here!

Now that you have it in front of you or on its way in the mail, you’re ready to hear about all the fun we’re about to have this summer starting this week. On pages four and five of your Journal, you will see eight weeks worth of challenges. We have had a couple minor changes so it’s awesome that you’re reading this and getting the skinny on what’s up. But first, here’s how it works:

Girls with a Journal complete the weekly challenge. Next, they let us know they have completed it by either sending us an email to fjgirls@fitcommunications.ca, posting a photo or video on our Facebook page or tagging us on Instagram with a pic of video (@fjgirls). At the end of each week we will choose one random winner who will win the weekly prize. Each prize has a value of a minimum of $50!! Everything from SKYZONE and sporting good store gift cards, to 8-week tennis camps including racquets and balls to get your game on with! Tons of fun AND prizes?! It’s a WIN-WIN!

Here are the weekly challenges:

Week 1 – July 3 – 9:

Head into SKY ZONE Trampoline Park (200-400 Fort Whyte Way) on July 7, anytime between 4 and 8PM, and two people can jump for 90 minutes for only $24!

*please note: due to internal issues with Fearless Football, they had to cancel their Come Try It Day this week.

Week 2 – July 10 – 16:

Join us at Top Notch CrossFit (81 Plymouth Street) to try crossfit for free! July 13, from 7 – 8PM all girls can come try new activities and test their skills. Moms & Dads are welcome to join in on the FUN!

Week 3 – July 17 – 23:

Aqua Essence Swim Academy is in charge of this week’s challenge, and they want you to get out and SWIM! Anywhere, anytime this week, send us a VIDEO of you doing your favorite thing in the water and you are entered to win!

Week 4 – July 24 – 30:

Want to have a go at tennis? Come try tennis for FREE this week! Join us on July 26 from 6 – 7PM at Sir John Franklin Tennis Courts (#1 Sir John Franklin Road) where we’ll hook up with the pros from Tennis Manitoba to hit the ball around and enjoy some sunshine.

Week 5 – July 31 – August 6:

Natalie Reimer Anderson is getting you cooking up a storm this week! Anytime this week choose a healthy recipe, shop for the ingredients, prepare it and share it with your family at the dinner table. This one tastes too good not to share! Remember to let us know once you’ve completed this healthy challenge.

Week 6 – August 7 – 13:

Triathlon Manitoba has you moving anywhere, anytime this week. You can do this challenge all at once or break it up throughout the week. You need to swim 100 metres, bike 3 kms, and run/walk 1 km. Parents this is definitely one you two can do together!

Week 7 – August 14 – 20:

This challenge is from us at Fit Communications! You can do this one at the park, in your living room or in your back yard. We want you to do 10 jumping jacks, 10 sit-ups and 10 push-ups. Enjoy!

Week 8 – August 21 – 27:

Winnipeg Kickboxing & Muay Thai is ready to get you testing your skills. This super fun and friendly environment has girls coming out to kids classes this week to complete the weekly challenge. Come to either class – Friday, August 25 from 5 – 6pm and/or Sunday, August 27 from 11am – 12pm. Class is free and tons of fun!

So there you have it. Eight weeks of fun new activities for girls to try. Trying new physical fitness activities is about more than just exercise. It’s a way to meet new friends. It’s a way to gain self-confidence from seeing all the cool things that your mind and body can accomplish. It’s about having fun, winning prizes and seeing what your kids like, or don’t like, when it comes to sports. And the awesome thing about all of the places in the Journal is that they give you amazing discounts for Summer camps and Fall programming too, so if your daughter, niece or granddaughter really likes something, it allows for sports to be cost effective to you.

Any questions? We’re all ears! Feel free to comment below, join our chats on Facebook or send us an email to fjgirls@fitcommunications.ca

We hope to see you out this summer!