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The Top 5 Exercises to do at Home with Your Child

3/25/2019

We often get asked to design workout programs for parents to do with their children at home. Here are the top 5 exercises that you can be doing with your child of any ability!

Box Squats
1) Stand with feet shoulder-width apart in front of box with arms extended out front.
2) In a controlled manner, lower down onto the box, keeping torso upright and pushing hips back.
3) Once in contact with the box, stand up immediately into starting position.
4) Repeat 1-3.

Wall Presses
1) Place hands on the wall just below the shoulders.
2) Move feet away from the wall, creating an inclined position.
3) Descend toward the wall until nose makes contact with the wall.
4) Push back into starting position.
5) Repeat 3-4.

Partner Band Row
1) Have partner hold one end of the band and take 2-3 steps back.
2) Arms should be extended straight out in front of your chest.
3) Pull the band back, pinching shoulder blades together and keeping a big chest.
4) Continue pulling until hands are next to your ribs.
5) Return the starting position and repeat.

Bear Crawl
1) Place both hands on the ground next to feet in a crouched position.
2) Begin walking hands forward.
3) As walking hands out begins to stretch body, move feet forward in sequence with hands.
4) Keep back parallel to the ground while moving forward.

Straight Arm Plank
1) Start in hands place underneath your shoulders and legs back, knee off the ground.
2) Body should be rigid and flat from body to heels.
3) Hold position for desired time.

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Matt has something to say!

3/18/2019

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Matt is a long time client of Specialty Athletic Training and wanted to share why he thinks it is so amazing!

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Should children with autism workout?

3/11/2019

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Guest post from trainer Bradley Carter, CSCS

Should children with autism workout. Short answer is yes. All children should workout and be active starting at a young age. Children with autism have a much increased chance of becoming overweight or obese compared to their neuro-typical peers starting as early as two years old. In the United Stated over a third of children from the age of 2-17 on the autism spectrum are overweight. There are a variety of reasons for this, but one thing is certain, exercise will help and the earlier you start your child down a path of exercise and healthy living the more it will help them live long healthy lives.

Exercise doesn’t just help with physical health; mental health can be drastically improved through an exercise regime as well. Children with autism can benefit by having a reduction in self-stimulatory behavior, hyperactivity, and aggression as well self-injurious and destructive behaviors. The autism specific benefits of general exercise has been shown to be one of the best treatments for depression and anxiety, along with improved sleep quality.

A workout doesn’t have to be fancy or even very long; a brisk thirty-minute walk is a great place to start. Need some other ideas? Make sure to visit our YouTube channel for exercise demonstration videos. You may even see yours truly in some of them!

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5 Tips for Meal Prep

3/4/2019

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Frozen dinners and take out can often be an easy meal solution for families that are always on the go. Although convenient, this method can often be pretty expensive and overall unhealthy. Meal prepping is an easy solution to save you time and money, as well as make sure that you're eating healthy.

Here are 5 meal prep tips from our trainer JaCee Camper to help you get started:

Start meal prepping with a plan of attack; research your meals for the week and set meals for each day.
Calculation break down before shopping and before cooking
Before cooking, lay out containers for food after it is prepped and ready to be put away.
Pick a day to meal prep where you have time to cook and take your time! It can get overwhelming at times.
Focus on simple meals that will make your life easier: such as using crock pot meals.

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The Top 5 Exercises to do at Home with Your Child

Matt has something to say!

Should children with autism workout?

5 Tips for Meal Prep

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