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Thursday, October 8, 2015

FALL for a Family Obstacle Course


A popular television show, “American Ninja Warrior,” has motivated many of my clients and their children to create their own obstacle course at home. This month, try to create simple and fun fall-themed obstacle courses that you and your family can do together. Obstacle courses are so much fun and will help your body burn calories and increase your cardiovascular endurance.

Create your own course inside or outside of your home. Time each other on a stopwatch and see who can complete it the fastest! The winner can design the course for the next day. Keep the obstacles simple and safe. Children must have an adult present at all times.

Obstacle 1: Spider walk 10 steps (hands and feet on floor...keep legs straight) to the jump rope. Jump rope a total of 15 times. If you mess up, start again! Jump over pumpkin 1, jump over pumpkin 2, jump over pumpkin 3. If you are at a park, or have a swing set in your backyard, monkey bar across. Do 10 push ups, then balance on one foot for 30 seconds without falling.

Obstacle 2: House of Boom, located in Middletown, has great obstacles. Spider walls (perfect arachnids to mimic in the month of October), monkey bars, rock walls, and trapeze all make fun challenges to do with your family! Use your imagination and build your own course with your family! Be creative, but most importantly, be safe!

• Play Halloween-themed songs throughout your workout to keep you moving! 
I enjoy:
“I’m In Love With A Monster” by 5th Harmony
“Thriller” by Michael Jackson
“Witch Doctor” by David Seville
“Ghostbusters” by Ray Parker
“Monster Mash” by Bobby Pickett

• Replenish your body after your workout with healthy ORANGE foods to get you in the Halloween spirit! 
For example:
• Sweet potatoes are rich in Vitamin A,c, calcium, potassium and iron.
• Orange smoothie: 1 cup of orange juice, 1 cup of vanilla low-fat yogurt, 1 banana, pinch of cinnamon. Blend all ingredients together.
• Carrots are packed with health-promoting beta carotene, which promotes good vision.

Alison Cardoza, BS Exercise Science and Sports Medicine, ACSM Certified Personal Trainer and Group exercise Instructor at Baptist Milestone Wellness Center.

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