Ostarine

 

The beginning of a new school year is the perfect time to kick-start your health! Along with keeping your own health on track, packing your child’s lunch is an important part of keeping everyone in the family eating right. While tossing a Lunchable into their lunchbox may seem like the easiest route, packing a healthy assortment of fruits, veggies, grains, and proteins will keep your kids fueled throughout the day.

Below are some nutritious ideas so you can easily pack your child’s lunch. Choose one item from each category to mix and match delicious and healthy meals:

Monday

  • Protein & Starch: Turkey on a Whole Grain Wrap
  • Fruit: Apple Slices
  • Veggie: Carrots
  • Snack: Yogurt

Tuesday

  • Protein & Starch: Peanut Butter and Banana Sandwich on Whole Grain Bread
  • Fruit: Clementine
  • Veggie: Snap Peas
  • Snack: String Cheese

Wednesday

  • Protein & Starch: Cheese Quesadilla
  • Fruit: Grapes
  • Veggie: Celery
  • Snack: Larabar

Thursday

  • Protein & Starch: Hummus and Crackers
  • Fruit: Blueberries
  • Veggie: Cucumber Slices
  • Snack: Raisins

Friday

  • Protein & Starch: Tuna on Whole Grain Bread
  • Fruit: Strawberries
  • Veggie: Bell pepper slices
  • Snack: Pretzels

The beauty of this cheat sheet is that the foods in each category can be mixed. Now, making lunch is a breeze and your kids won’t get bored with the same old stuff every week!

Don’t forget about liquid fuel! Never mind those sugary drinks, water is the best thing you can put in your child’s lunch box.  This will also help to keep them focused throughout the day. Staying hydrated is important both in the gym and the classroom, fueled students make strong and focused athletes!


Five Fun Family Activities

Posted by Gym-Nest on Apr-28-2017

family fun

Did you know that family time has proven benefits for both parent and child? According to The Child Development Institute interactive time spent together in activity creates a strong bond and aids in learning a few valuable lessons. Children feel important and loved. Children have the opportunity to model their parent’s behavior. Parents can observe their child’s strengths and weaknesses to better guide them. Children have a chance to voice their thoughts and feelings. Parents and children develop a stronger bond. Not only is family time beneficial but it can also be really FUN. We put together Five Fun Family Activities to try around Long Island.

 

Adventure Park Long Island

https://longislandadventurepark.org

There’s nothing like a day at The Adventure Park! Within seven beautiful acres of woodland you will find an amazing “aerial forest park.” With 10 Trails, 15 zip lines, 5 difficulty levels, and over 140 challenge bridges, The Adventure Forest is the largest forest-climbing park in New York.  At the heart of the park is the main platform with 10 separate trails heading off and up into the treetops.  Each is color-coded indicating the difficulty of the trail. Challenging both your mental and physical abilities, special bonding will take place as you cheer each other on throughout the obstacles.

 

Best Bike Trails

Jones Beach, Wantagh

Bethpage State Park, Farmingdale

Cathedral Pines State Park, Middle Island

Heckscher State Park, East Islip

Hither Woods State Park, Montauk

 

Avalon Park and Nature Preserve

http://avalonparkandpreserve.org/

Nature lovers if you haven’t been to Avalon you are truly missing out! It’s hard to believe this little slice of heaven is right on the north shore of Long Island. Walking up to the park doesn’t seem like much but the farther you follow the trail the better the scenery gets. Trails are lined with wild flowers in the summer; soft lush greens are designated for meditation, wooden benches are the perfect spot to relax with the family. If you visit make sure you head to the nature preserve where you’ll find acres of hiking trails.

 

The Gravity Vault

http://www.gravityvault.com/

The Gravity Vault Indoor Rock Gyms’ mission is to make everyone’s rock climbing experience a positive and memorable one! They strive to provide a welcoming environment for everyone young and old, big and small, novice and expert, to challenge them each day. The Gravity Vault wants each person who walks through our doors to believe that new heights can always be reached, in all aspects of life.

 

 

LI Children’s Museum

https://www.licm.org/

The Long Island Children’s Museum offers 14 interactive exhibits plus live theater, art spaces and daily activities to provide hours of discovery for children of all ages. The museum values creativity, the importance of play, diversity, community, cooperation, and kindness. I think we can all agree these are things we want to teach our kids!


 

With the beginning of a new school year comes the test of how well parents, coaches, teachers, students and athletes can balance their work, extracurricular activities and/or school schedules. While some have no problem with the ultimate “juggling act,” others struggle to manage their time in order to fit everything into the day.

At a young age, students who participate in after school activities have already begun to exercise their time management skills. As a student-athlete, you are often bombarded with commitments from various facets in your life including school, clubs, sports, friends, family and extracurricular activities. You feel the pressure and stress rising with the more you add to your daily schedule. You don’t want to say “no” but you also know by saying “yes” that you are “stretching yourself too thin.” Although we all would like have Superman powers, the way he can rescue the helpless victims, while fighting bad guys and still be home for dinner, we can’t do it all.

Learning to demonstrate time management can help you be more productive and improve your performance on the field or court as well as in the classroom. You will be able to alleviate the anxiety and feel ready to face the day.  Here are a few strategies you can use to help manage your time and ensure a stress free, productive day.

  • Set goals: Identify what it is that you want to accomplish for the day. Be sure to set realistic goals. Don’t try to over commit or take on more than you can handle.
  • Plan and prepare head (to-do lists): Think of it as if you are going away on a trip, most people like to plan or make an itinerary of what they want to do while away. With this in mind, create a to-do list. This will help you keep track of the things you have done and what you still need to do.
  • Learn to make sacrifices: As mentioned earlier, without the same type of powers Superman possesses, we can’t do it all. You need to learn to make sacrifices. Your teammates are counting on you to be there for practice and the game. Although your social life and other personal things are important, you must try to stay true to your commitment, while also making sure you complete your school work.
  • Get into a routine: If you establish a routine, you will feel more at ease during the day.
  • Have someone to hold you accountable: If you are concerned that you will divert from the schedule or routine, ask a parent or friend to help hold you accountable so that you stay on task and remain on time.
  • Don’t procrastinate: We have all had that panic moment where we waited until the last minute to do homework or study for a test. Cramming and staying up late after a long day could result in poor performance during practice or in class. Make sure to pace yourself as you try to complete your school work and attend your after school activities/ sports practices.
  • Prioritize: Identify the important tasks and rationalize what you need to get done and what can be done at a later date.
  • Avoid Distractions: Put the phone away! It is easy to get distracted with cell phones, video games and all the social media outlets. You will increase your efficiency if you are focused on the task at hand.
  • Use your free time wisely: Be sure to use any free periods you have at school or down time between school and practice to do homework or study.
  • Set time aside for yourself: With all the running around from place to place, make sure to set aside time for you to do something relaxing that you enjoy such as reading a book, listening to music or watching television.

In closing, by becoming more organized and intentionally structuring your day, you can experience a new sense of accomplishment and fulfillment. You have control over your time and the way you spend it. Sometimes you have to press the pause button to regroup and evaluate your top priorities. Your friends and family are there to support you. You can do it. Stay focused and work hard!

 


Fresh Ideas for Spring Fun

Posted by Gym-Nest on May-5-2015

Happy Mother’s Day! In honor of upcoming Mother’s Day, we have complied a list of fun activities for you and your family to take advantage of this spring!

Outdoor recreation is enjoyable for the whole family. Outdoor recreation has psychological benefits, including the prevention or reduction of stress, improved self-esteem, confidence and creativity, spiritual growth and adventure.  So grab your family and get outside!

  1. Grow a vegetable garden: All you really need to get started is some decent soil and a few plants! Having your children assist you in the garden can increase the chance that they will eat more of the fruits and vegetables they have helped to grow. Visit http://www.gardeners.com/how-to/vegetable-gardening/5069.html to get started!
  2. Take an evening walk: Gather the family and the dog because research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help your reduce the risk of coronary heart disease, improve blood pressure and blood sugar levels, maintain body weight and enhance mental well-being.
  3. Check out local farmers markets: Not only will you be supporting local farm stands and business owners, but you will also be eating healthier produce! Check out http://www.lifb.com/BUYLOCAL/FindaFarmersMarket/tabid/69/Default.aspx for your nearest farmers market.
  4. Make a bird feeder: Over 1800 species of birds migrate each year! As the weather warms up and they fly back for the spring, welcome the birds home with some fresh food! Check out these adorable and easy ones from Good Housekeeping: http://www.goodhousekeeping.com/home/craft-ideas/how-to/g678/bird-feeders/?
  5. Nature walks and hiking: The spring is the best time for this activity since the temperature is warm and not too hot. Hike through a 200-year old Sunken Forest in Fire Island’s ocean dunes or find a trail leading up to the highest point on Long Island at Jayne’s Hill.  Visit http://www.discoverlongisland.com/visitors/ThingsResult.aspx/minor/WEBHIKE to find a place that best suits your family.

For more information about Gym-Nest, please visit our website at http://www.gym-nest.com/ and for any questions please call us at 631-205-KIDS.

We wish you a Happy Mother’s Day and a Wonderful Spring!


Healthy Eating Tips

Posted by Gym-Nest on Mar-5-2015

You don’t have to be a gourmet chef to eat healthy. With our busy lives and little picky eaters, we have complied a list of some healthy tips and snacks. March is National Nutrition Month (http://www.nationalnutritionmonth.org/nnm/), so now is the best time to start eating healthy! National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

One of our favorite tips is to start each morning off by drinking a glass of lemon water. It’s important to make sure the water is room temperature, because cold water can shock your system and prevent all of the many health benefits from starting to work. Lemon water benefits include, constipation Help, hydration, weight loss, boosts your immune system (vitamin C), supports brain healthy (potassium) and cleanses the liver, the liver can make more enzymes out of lemon juice than any other food.

Breakfast is the most important meal of the day. Not only does it give you energy to start a new day, but eating breakfast offers many health benefits, including weight control, improved performance and lower cholesterol levels. One of our favorites is oatmeal which offers many nutrients and fills you up.

Amazing healthy snacks for you and for your children:
Cheese & crackers: The protein in this kid-friendly snack keeps energy levels high until dinnertime. Use cookie cutters and make shapes to make it more appealing to children!

Smoothies: Use nonfat vanilla yogurt, 100 percent juice such as orange or pineapple, and a banana, then experiment with cut-up fresh or frozen fruit. It’s a great way to sneak in servings of fruit and fiber into your child’s diet. Plus you will love them as well! Added bonus, throw in a few leaves of spinach, nobody will ever know!

Vegetables with hummus: Cut up some of your favorite veggies such as cucumber or carrots and dip into hummus. Children love to dip! Chickpeas, hummus’s main ingredient, give you protein, good-for-you carbs, and fiber.

Apples are one of the healthiest fruits. Slice them and top with yogurt or peanut butter for an extra protein boost.

Check out http://www.superhealthykids.com/recipe-category/snacks/ for more yummy, fun and healthy snacks.
As part of a healthy lifestyle we always recommend daily exercise as well! So stop in at Gym-Nest (http://www.gym-nest.com/) and see what we have to offer!


New Year’s Resolutions

Posted by Gym-Nest on Jan-1-2015

Top New Year’s Resolutions and How to Achieve Them

Happy New Year! Each January, roughly one in three Americans resolve to better themselves. A much smaller percentage of people actually stick to those resolutions. We compiled a small list of top resolutions and easy ways to achieve them.
This year, pick one of the following worthy resolutions, and stick with it.
Here’s to your health!

1. Eat Healthier: This doesn’t mean you have to diet! Simply add more fruits and vegetables to your meals, cut back on sugar and drink more water. You can still have your pizza, just add some veggies on top! Check out Eating Well’s article about how to sneak in veggies into your children’s meals: http://www.eatingwell.com/healthy_cooking/kids_cooking/going_stealth

2. Exercise more: No need to sign up for that marathon! Start a small goal and stick with it. “Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life,” says Timothy Gardner, MD, past president of the American Heart Association. All you need is about 20 minutes of walking 3 times per week to start. Regular brisk walking can help you maintain a healthy weight, strengthen your bones, lift your mood and prevent various health conditions.

3. Stress Less: Easier said than done, we know! But a few simple tasks can relieve your stress. Make sure you are eating healthy, sleeping (full 8 hours), exercising and start with an easy daily breathing exercise. It’s simple and can significantly reduce your stress level. Learn how to here: http://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation

4. Volunteer: We tend to think our own happiness relies on bettering ourselves, but our happiness also increases when we help others, says Peter Kanaris, PhD, coordinator of public education for the New York State Psychological Association. Check out http://www.volunteermatch.org/ and find a local place in need of your help!

Children can also learn a lot about self-discipline and the value of making goals. Check out “Making New Year’s Resolutions with Your Child” from PBS Kids online (http://www.pbs.org/parents/holidays/making-new-years-resolutions-child/).

“Always bear in mind that your own resolution to succeed is more important than any other”. ~Abraham Lincoln

Happy New Year from all of us at Gym-Nest!


Regular physical activity prevents or delays the development of many chronic diseases, diminishes anxiety and depression, promotes better sleep and gives children greater self-esteem and better self-image. With temperatures dropping, it gets harder to keep kids moving when everyone is stuck inside! We have some ideas to keep heart rates up!

• Yoga and pilates are two indoor activities that are great for strengthening muscles, improving flexibility and lowering stress. Plus it’s perfect for parents and children of any age! They’re also easy and inexpensive activities that you can do just about anywhere in your house. For some Yoga moves and benefits, check out Yoga Journal. Kids will love the “Downward Dog” pose!

• Clean! Believe it or not cleaning can burn up to 150 calories per hour! Grab the mop and get your heart rates up. The little ones will love helping out and you will love the extra help!

• Break out that old game of Twister! Twister game challenges players to bend, stretch and balance. It is an effective way to burn extra calories indoors!

• Exercise DVD’s are another great way to get exercise indoors, we are big fans of Once Upon a Mat – for Children Ages 2.5+! There are many DVD’s for kids such as Zumba, hip hop and jazz. Check out Amazon for more fun kids DVD’s!

• Dance your way to better health! Dancing is a great and fun way to get your heart rate up. Find some upbeat music that you and your child like and dance away, act silly, laugh and have fun!

• Challenge One Another! Compete with the little ones with push-ups, sit-ups, jumping jacks, and other simple exercises. Use a stopwatch and try timing each of your kids to help them reach toward their personal best.

• Although we are not huge fans of video games, playing video games can actually be a good way to exercise and get the heart rate up. Playing a high-intensity game such as a dance game while using a step pad can be a great way to get exercise.

Of course, you are always welcomed at Gym-Nest where you can burn tons of calories indoors this winter. Visit our event page for upcoming events and more! Wishing you and your family a very Happy Holiday!


Daylight Savings, You Can Do It!

Posted by Gym-Nest on Mar-6-2014

Daylight Savings! Quick, how did you just feel? If you’re like most people, you felt a mix of emotion. Happy at the prospect of enjoying more hours of daylight, but dreading the “lost” hour of sleep that accompanies it. And it’s not just you, but everyone around you that is trying to adjust at the same time. Yikes!

Did you know that for children, the one hour time change is harder to adjust to than flying across country into a whole new time zone? It’s true. A child’s body clock is set by light and dark patterns. So, when you arrive in a different time zone, it is still light and dark at same points of the day. With daylight savings, the light and dark patterns change. It can take 7 – 10 days for a child’s internal body clock to reset .

We all know how difficult it can be when we are off our normal schedule, especially our kids. So the Gym-Nest offers a few simple tips to help make the transition smoother:

  • Be proactive. Don’t wait for the clocks to spring forward to begin the adjustment. Slowly begin adjusting your, and your child’s, schedule a few days before daylight savings time. Small, gradual changes should allow the body to adjust to the change more easily.
  • Stick to your routine. Have snacks, meals, naps, etc at the same time you did before the time change. If snack time is 3:00, have it at the “new” 3:00.
  • Be bright! Exposure to bright light first thing in the morning can help reset the body clock faster.

We want your kids, and you, to have the energy to enjoy their time at the Gym-Nest! We hope these tips help! Daylight Savings is Sunday March, 9th year. Happy Spring!


Motivate Your Kids!

Posted by Gym-Nest on Feb-23-2014

It can be so tempting to curl up on the couch and snuggle under the blankets when it’s cold and snowy out. That’s fine for the occasional snow storm, but this winter it would mean we never leave the couch! So how do you motivate your kids, and yourself, to get up and get moving? Recently, The Gym-Nest shared some suggestions for fun outdoor activities in the snow. We hope you tried one or all and were rewarded with happy kids! Not only is gymnastics important to us, but we want to be a part of the overall health and happiness of our students.

Motivating kids can be tricky. Material rewards usually work, but how often can you deliver on ice cream sundaes or new video games? Kids need to desire internal rewards, doing something because it makes them feel good not because of the item they will receive. Winter time can be challenging due to cold weather, shorter days, homework and more. The good news is that the days are staying lighter later now and we know spring is not that far away. Spring fever usually brings a jolt of energy along with it which is good as long it doesn’t get in the way of completing tasks.

Motivating your child is not always simply about completing a task. It can be about motivating them to enjoy a certain lifestyle.

  • Be a role model:  What action do you hope to instill in your child? Whatever it is, be sure that you do it yourself. For example, if you would like your child to get up by 9:00 on the weekend, complete chores, then do some physical activity be sure that you do the same. “Because I said so” or “Do as I say, not as I do” do not work nearly as well as “actions speak louder than words”.
  • Do it together: If it’s chores around the house or going for a run, do it as a family. Not only will the kids benefit from family time, but it will reduce the bickering about who has more chores or why one kid has to do an activity while another doesn’t.
  • It’s ok to snuggle on the couch: In fact it’s great when you snuggle together. Use couch time as a reward for jobs well done. Set a time goal so that everyone has their tasks done and can sit and watch a family movie together.

Motivation is best when it comes from within. Show your children how great it feels to do a good job or to do activities even when they are challenging. This will help create the desire to do for themselves, not for you or for a reward.

We are proud of our family environment here at The Gym-Nest and hope it offers your family time and opportunity to enjoy one another. That’s what it comes down to after all. Motivate yourself to complete tasks so you can enjoy relaxation and fun. Motivate yourself to be active, to stay healthy, so you can enjoy relaxation and fun. And of course, relaxing and having fun is always great when done as a family!


Fresh Ideas for the Fresh Snow Fall!

Posted by Gym-Nest on Feb-12-2014

Getting a little tired of all that white stuff floating to the ground? How about your kids? Snow days are fun because they are a change in the routine, but this winter, snow days have become the routine! Well, you know we love routines here at The Gym-Nest so we thought if snowfalls are keeping your kids from the routine of their gymnastics instruction, then we will offer some fun ways to enjoy the snow and be active!

  • Toys do not have to be seasonal! Hula hoops can be great fun in the snow. Just try to keep them going when all bundled up. What a challenge! Or, lay them flat in the snow and jump from hoop to hoop. Try increasing the distance between hoops and see who can make the longest jump!
  • Inner tubes can be used in the snow too. Have a seat and use your feet to move along and race some friends.
  • Be creative and use snow to sculpt all kinds of different snow critters and use bits of nature as eyes, antennae, etc.
  • Fill some spray bottles with water tinted with different colors of food dye and use the snow as a large canvas for the kids to “paint” on.
  • Tic Tac Toe takes on new excitement when the board is drawn in the snow and sticks are used to make  the “x’s” and pine cones or rocks are used to make the “o’s”.
  • Tinted water can also be frozen into cubes, then hidden in the yard for a scavenger hunt.
  • Fore! Pack down a section of snow and then push small sand buckets or plastic cups down into the snow. Mark the “holes” with sticks and now you have a golf course!

Let’s make the most of the snow! Before we know it, we will be hot and wishing for cooler weather! Do you have some good snow time activities to share? Head over to the Gym-Nest’s facebook page and share!