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Are you a senior? It's time to get moving!

Have you thought about being more physically active but don’t know where to start? Do you feel intimidated to go to a fitness center or exercise class? You’re not alone. There are a lot of older adults who understand how important it is to be active, and yet face a number of barriers that make it hard to do so.

Did you know that there are free videos designed specifically for seniors that you can access?

There are!

You can either order the "Move for Life" DVD here, or you can go to this webpage, scroll down a little ways, and then access the videos for free.  The videos include “energy bursts” which are quick 2-minute exercises designed to help give you a little energy boost. And there is a “walkabout” video which takes you through an entire exercise class that you can do anywhere.

It's NEVER too late to start being more physically active.

Recipe: flour free cheese sauce

If you’re trying to increase the amount of healthy fats in your diet and limit the flour that you’re eating, then this is the cheese sauce for you. It’s super easy to make and tastes amazing!

Use this sauce on roasted or steamed vegetables or use it for the cheese sauce in homemade macaroni and cheese.

The recipe says that it doesn’t reheat very well, in my experience you can keep it in the fridge for a few days and it reheats just fine. We don’t use whipping cream very often in our house, so we use table cream instead for this recipe.

Click here for the recipe.

Wheelchairs and Physical Activity

Did you know that there is an amazing online resource dedicated to helping children with physical disabilities so they can develop the skills they need to confidently participate in play, sport and physical education with their peers?

There is!

And it’s amazing!

Here are some of the things that you will find on the Let’s Play website:

  • Toolkit – includes information about disabilities, a library of activities, tips on how to modify/adapt games and videos on different movements that can be practiced in a wheelchair
  • Let’s Play coloring sheets – downloadable coloring book that depicts people participating in various adaptive sports 
  • Wheelchair sport physical literacy information
  • Information on how to apply for a sport wheelchair
  • And a lot more!

If you are a parent, teacher, coach or have someone in your life that uses a wheelchair and would like to be more active, definitely check out the Let’s Play website.

Another awesome thing? Let’s Play is a British Columbia initiative.

Boost your child's health

As parents we want our children to be healthy and to do well in school. And in the busyness of the world that we live in both of these things are becoming more difficult. 

There is one thing that you can do to boost their health and school performance, and it doesn't cost a thing or require any special equipment. 

Walk to school.

Yup. That's it.

Now while this might be a simple idea, we understand that doesn't mean it's an easy idea. If you would like some tips and ideas on how to start incorporating walking to school visit this article from Fraser Health.

Kids Activity - Bowling Milk Cartons

We're always looking for fun things we can do inside, for those days where the weather is really bad or we have a small window of time before we have to leave to go somewhere.

This game can be played inside or out and you can change the difficultly level so that it's fun and challenging for almost every age.

And because all you need are some empty cartons/jugs and a ball, it's also an activity that's easy to put together (although depending on how much milk your family drinks it might take you a few weeks to save up enough jugs).

Click here for instructions.

Recipe: School Lunch - Macaroni and Cheese Cupcakes

I don't know about you, but I'm always looking for new ideas for my daughters lunch. Simple things that I can make up ahead of time. One of her favorite foods is macaroni and cheese so when I saw this recipe for macaroni and cheese cupcakes I was pretty exctied!

One of my favorite things about this recipe is how you can really make it your own by changing what ingredients you add to the macaroni. Leave out the stuff that your kids don't like and add in what they do.

Click here to view the recipe.

Home workout: Yoga for beginners

There are so many health benefits from doing yoga. Everything from feeling better physically to feeling better mentally. 

Lots of people are nervous about trying yoga for the first time. They'r afriad that they will look silly, or that the class might be too hard.

Here's a really great yoga class (for beginners) that you can do at home, no special equipment needed.

And, if you find that you really like yoga, come try one of the yoga classes that the City of Abbotsford has to offer. Click here to see the drop in schedules.

Recipe: Salsa

Homemade salsa is a really easy thing to make. You can made it mild or spicy and even experiment with adding in things like mangos or strawberries. Once you have a good base recipe that you like there are so many possibilities! And, it's a great way to eat more vegetables. Salsa is great with chips or crackers, on top of scambled eggs, mixed in with some avacado or as a dip for veggies like celery. 

Here's a good base recipe for salsa from Appetite to Play.

Get the kids to help

When it comes to making healthier choices in your life, in many cases what stops us is a lack of time. It can feel like we don't have enough time to cook dinner at home, we don't have enough time to go for a family walk, etc. 

While it often feels easier to just do everything yourself (the dishes, the cooking, the laundry, the cleaning), if we find ways to get our kids to help not only does it lighten our load, it also teaches them really important life skills. Our kids will need to know how to do all this stuff themselves when they are adults and out on their own.

At first, getting your kids to help around the house might seem like more work than help, it probaby is. AND, if you stick with it, they will get it, and their help will give you more time and more freedom.

If you need a few tips on how to get your kids involved, check out this post from Weelicious where they share 8 tips to encourage children with household chores.

Note - there are some product endorsements in their article. We do not endorse or promote any products.

Life Goals or Fitness Goals?

Personal Trainers are dedicated to helping people reach their fitness goals. Whether it be weight loss, energy gain, or being able to run a 10k race. They are trained in how to prescribe exercise and how to motivate their clients.

So what happens when the Personal Trainer themselves doesn't feel like hitting the gym to workout? They experience a personal crisis.

Read this post from Personal Trainer, Irina Almassan, to learn what she discovered about herself during this personal crisis and how those discoveries can help you achieve your goals.

If you would like to learn more about the Personal Training services offered at the City of Abbotsford call 604-853-4221.

Do you have Work/Life Balance?

More than ever it can be hard to balance the demands of your worklife with the commitments and interests of your personal life. If your balance is off there will be a ripple effect through all areas of your life. 

The Canadian Mental Health Association has a free, online quiz that you can take to see how balanced you are. Along with the quiz there are also a number of free resources to help you find your best balance.

Staying Motivated

Changing your behaviours is tough. Whether you are trying to eat healthier, be more active or get more sleep, changing our behaviours is tough.

When we track what we are doing and reflect on what worked well, what didn't work so well, we are much more likely to be successful with the behaviour change that we are working on. 

Here is a fantastic tracking tool from ParticipACTION that you can download and use right away to help keep yourself moving forward toward your goals.

Recipe: Thai Curry Chicken

It can be hard to find recipes to make when you have family members (or friends) with various food sensitivities or food preferences. This recipe satisfies the gluten free, dairy free, whole food crowd.

The Anytime Anywhere Workout

We get it, you're busy. Life is busy. And with that busyness often comes increased levels of stress and less time to take care of ourselves. And, the ironic part is that when we are busy, when we have higher stress levels, that's the most important time to be physically active. 

Here is a fantastic video from Kinesiologist and Personal Trainer Gillian Goertzen. She demonstrates a series of movements that require no equipment, that will train your entire body.

Don't let the busyness of life stop you from taking care of your most important asset, you.

Recipe: Chocolate Pudding with a Twist

I know in our family it's sometimes a challenge to find receipes for desserts that actually are healthy and don't require a whole bunch of ingredients that we never use. With just 5 ingredients, this chocolate chia seed pudding from Weelicious is fantastic and really easy to make.

Click here to watch how to make it.