11 Free (or Really Cheap) Activities for Kids This Summer

My little one has her first day off of school this week. Summer is officially here. Unfortunately, we are not able to join our local pool this year due to finances being a little tighter this year. She stays with my mother in the summer and she doesn't have a ton of cash to blow either so we are always on the look out for free or close to free (or cheap) things to do in the summer. Here is what I have come up with so far...

1. Library Fun - Our library has lots of great programs in the summer. In fact, our library has a group from Newport Aquarium coming with some reptiles this summer. They seem to have all kinds of fun things planned and it's all FREE!! But hurry and sign up now because many public library programs fill up quick!

2. Local lakes and parks - We have Caesar's Creek and Cowan Lake parks very close by. They are free to swim and take hikes for the day. Camping is not terribly expensive especially if you pitch a tent. It's generally about $15-20 a night depending on where you camp.

3. YMCA - This one isn't exactly free, but they offer scholarships to those who cannot entirely afford to pay for their programs. The Clinton County YMCA is working on improving all of it's programs for kids and will roll out a fun children's fitness program this summer. It will start on Wednesday nights at 5:45-6:45 so parents can drop their kids off while they go workout themselves.

4. Flea Markets - My kid is a huge bargain hunter. Although she usually only goes to the local flea market with a couple of bucks in her pocket, she manages to have a great time and always comes back with a fun item.

5. Parks and Playgrounds - Parks again! Your local park most likely has playground equipment to play on. Take your kids and let them run out all of their pent up energy and then take them home for homemade popsicles and if your lucky, a nap!

6. Theater Groups - Look for programs offered by your local theater or college. Our college has a program called Kids & Company. It's free for kids and every kid gets to be in the play. They only audition for the part. It keeps them busy for a couple of weeks in the afternoons and then you have a really fun play to go to in the end. The play costs money, but it's not very much. It's also a great way for kids to make friends.

7. Crafts and Home Fun - My little one loves to paint, sew and do just about any craft imaginable. I have tons of fabric that I picked up at yard sales and thrift stores and I have a giant roll of paper I picked up at our local newspaper. She is allowed to use any of this stuff at any time. Find some fun craft ideas on-line and let them have at it. This is especially great on a rainy or extremely hot day when going outside just doesn't sound too appealing unless you are going swimming.

8. Homemade Slip-N-Slide - My husband bought an inexpensive Slip-N-Slide a week or so ago. Our daughter slid down that thing so many times (okay, we may have tried it too) that it busted (that might have been our fault). My husband has been looking all over and has found that inexpensive plastic rolls found at Wal-Mart and other retailers would make a great homemade Slip-N-Slide. All he needs to do now is figure out to put at the bottom so she (we) can end up in a nice little pool of water at the end. We have two acres and a lot of it is one long hill which is perfect for this contraption. I can't wait to try it out ;).

9. Gardening - We started a garden this year and our daughter has been helping us with it. I can't wait to start harvesting and preparing our bounty. This will be a great lesson for our child and we will healthy fresh and healthy meals because of it. Gardening is not expensive and you don't need a lot of room to create one. Our local college even offers small plots for anyone that is interested. They provide all of the equipment. Look for community gardens in your area if you don't have the room or the funds to start your own.

10. Festivals - We joke that Clinton County is the festival capital of Ohio. We have festivals all the time. Most of them are free or really cheap to get into. Most communities have at least one or two in the summer so be on the look out for festivals in your area.

11. Host Friends - Invite your child's friend/s over for a sleep over or for play dates. This is a very inexpensive way for you little one to enjoy summer. That's really all my kid wants all summer long. She just wants to play and have fun with other kids. Mine doesn't have any siblings and her triplet cousins aren't big enough to play just yet, so we invite friends over to play. Find activities for them to do outside or crafts when they come in to keep them busy. You can also do a fun movie night and pop corn and act like your really at a movie theater. Check a movie out at your local library and enjoy!

This list isn't as long as it could be. Keep an eye out, check your local paper, Google the information, ask around, call the local college and parks. There is a lot to do for free if you just look for it. Hope you have a safe and healthy summer!

Dealing with Stress

It has been ages since my last post. I decided to take some time off to finish my final paper for my master's degree. I am not completely finished, but I am almost there! The reason I chose to end the hiatus was because I needed to. Someone last week asked me how I handled my stress. I answered that I normally exercise, journal or talk it out. Lately, I have only been dealing with stress by talking it out. This works well, but not as well as the combination always has. So, I hit the gym yesterday and decided to go back to blogging today.

I started wondering how other people have been dealing with their stresses since the economic downturn. I have noticed that many people that I see on a regular basis in my community look like they have gained a few pounds. Our community was hit especially hard this past two years with our largest employer (DHL) picking up and leaving thousands jobless. I began wondering if many of us gaining weight is due to the stresses we have felt because of the economy. Then I realized that many of us are not dealing with our stresses in healthy ways including myself.

I need to take a step back and remind myself that snacking to relieve stress doesn't work. What has worked over the years is going for a run or a long walk to clear my head. If that doesn't do it, I can sit down and write down my thoughts. I took a stress management class many years ago and many of the journaling tricks I learned there have continued to help me today, especially the part about writing down what you are thankful for about your life each and every day. I have written about this in a previous post but it's definitely worth repeating.

So how do you best handle stress? Physical exertion can be a great way to feel better. Try getting out for a walk with your family every evening, or go for a run in the morning before work, get a game of one-on-one going or play some tennis with your spouse. There are many great ways to relieve your stress in a physical way, eating is not one of them. I am taking my own advice right now and I am getting off this chair and going for a quick run before work. I am sick and tired of my pants getting tighter! Adios for now....

Interview with Personal Trainer and Amateur Figure Competitor, Amy Boeckmann

Amy Boeckmann is a Personal Trainer who works out of the Clinton County YMCA and her home. She is mother to two beautiful children and is an amateur figure competitor. She will be competing this March 2010 at the Arnold Sports Festival in the Amateur Figure Competition. Pretty impressive! I wanted to ask her a few of the questions I know most women are curious about when they see someone in such great physical shape.

This post can also be found at my other site livingpositivelywell.blogspot.com

Hope you enjoy!

Photo of Amy Boeckmann and me

Q: Can we ask how old you are?

A: Of course, I am 33.

Q: Have you always been athletic?

A: Somewhat. I played softball growing up and throughout high school. I began teaching aerobics right out of college and still currently have classes. I started weight training about four years ago.

Q: Have you ever struggled with your weight or eating?

A: No, I have never been overweight. However, every year older I get, I have to work harder to remain the same weight.

Q: How long have you been training clients?

A: I have been training clients full time for two years.

Q: Why did you start training for figure competitions and how long have you been training?

A: After my son Kale was born (he is four), I decided I would hire a personal trainer to get myself back into shape. I worked with her for about a year before making the decision to compete. My trainer is an IFBB Professional and a truly motivating and positive influence in my life. When I told her my interest in competing, we picked a show date and I never looked back!

Q: How do you stay motivated?

A: Wow, this is a hard question. Some days I am not sure! With every competition, I consider myself a winner if I train and diet to the best of my ability. I wake up, praising God for even just the physical ability to train. Some days it is most definitely a struggle to fit in my workout, but it is now simply a part of my routine. I usually ask God for focus and energy on those days!

Q: You are also a single mother of two? How do you juggle motherhood, clients and competing? You must be extremely busy all the time. How do you fit in your own training and food prep?

A: I do have two wonderful children, Taylor, 8 and Kale, 4.They are both very inspiring and don’t think twice about it when I am on the treadmill for the third time in one day. Taylor actually said to me today – “momma, you woke up too late to do your cardio this morning!” It is a busy schedule, but I believe that you make time for what you want to do. I do most of my cardios first thing in the morning before they get out of bed and I am fortunate enough to be able to do my weight training between clients at the gym. I also try to prepare most of my food for the week on Sunday afternoons. Fitting in the time to train is challenging so I try to keep myself and my clients as organized as possible.

Q: You have begun training some of your clients for figure competitions. One of them has been doing quite well. Tell us about that…

A: I have a few clients that have been competing. It is very rewarding to see these girls set their goals and push themselves until they reach them. One client in particular, Cynthia Merchant has done extremely well competing. Cynthia is very focused and works really hard. It is so exciting to see her, along with the others, on stage doing something they are passionate about!

Q: What is the best advice for someone new to training?

A: I want to see people make health a priority in their lives! God only gave us one body and I believe that He meant for us to take c

are of it. That doesn’t mean having to spend hours in the gym, but that does mean setting aside time each day to focus on improving our health. I have three pieces of advice to give to someone who is new to exercise. 1) Do not expect results too quickly. It took more than a few weeks to get your body out of shape, it will certainly take longer to get it back into shape! 2) If you are starting a brand new program, limit the time per week that you workout. This will keep you from getting burned out before it has time to work. And lastly, continue to vary your workouts. Your body adapts easily and needs to constantly be challenged if it is going to continue to change and improve.

Q: Can you give us some tips on working out smarter or harder?

A: I am a big fan of short, high intensity cardio workouts and focused weight training sessions. I recommend that all my clients keep changing up their workouts to keep their bodies guessing and on the path to continually improving. Of course all workout programs need to be followed with a clean diet! That is the answer my clients like the least!

Q: Everyone wants to know how a figure competitor eats. Can you share an example of what you would eat in a day?

A: A competitor’s diet is made up of several small meals per day. A typical day might look like this: egg whites and oatmeal for breakfast, a mid morning protein shake and an apple, grilled chicken salad for lunch, tuna and green vegetables mid afternoon and grilled fish and green vegetables for dinner. The diet is very clean with no sugar and limited in sodium.

Q: Why do you do this – train clients and compete?

A: I love this job! I love helping people reach their fitness goals, I love making a difference in their lives and encouraging them to do things they never thought possible. I get very vested in my clients, because I truly want to see them succeed!

Q: Who are your role models in the fitness industry or otherwise?

A: One of my role models in the fitness industry is my trainer and dear friend, Latisha Wilder. She is a wonderful person and has a deep rooted faith that I think has enhanced her career. She was the one that taught me that if you work and train as hard as possible each and every show then you are already a winner!

Thanks to Amy for being so candid!

If anyone is interested in training with Amy or just learning more, please contact the Clinton County YMCA at (937) 382-9622. Other trainers are available as well!

What's in YOUR cookies?

I was watching Oprah a couple of weeks ago and she had author Michael Pollan on discussing the new food documentary - Food 101.

He talks a lot about our food and what is in it or how it's made. It really makes you think about the junk we eat. He always says that if your grandmothers wouldn't recognize a food, than you shouldn't eat it.

Think about this for a second. Our grandmothers ate meat, potatoes, vegetables and home baked goods. All of the foods we have been conditioned not to eat over the last 40 years.

I adore baking and have gone back to baking from scratch over the past few years. Recently, I decided to whip up some no bake chocolate oat cookies. They have very few ingredients that I always keep on hand.

Seeing how few ingredients my homemade cookies had, I took out the processed pre-packaged cookies I had picked up for my husband. I flipped them over and took a look at the ingredient list. Holy cow! There were so many ingredients and most I didn't recognize. What's really interesting is that they have to add this warning: " May contain milk, wheat or soy." Isn't that odd? The ingredients I do recognize are the ones they warn people about.

What has happened to our food? It's really frightening and I cannot believe we have not been really ticked off by what our government passes off as food.

Michael made such a good point on the show when he talked about making your own junk food. He said that it's okay to your favorite foods as long as you know what's going into them. He's not saying to eat home made fried chicken every day, but once in awhile it's fine. Just eat natural foods that are closest to their natural state.

I adore my baked goods and have a real thing for pancakes. However, I rarely get them at a restaurant or out of a box. I make them from scratch and I have even come up with my own high protein recipe that I love and can eat most days.

Start thinking about what fast food restaurants and food companies are putting into your food. Would you really feed your child something dangerous on purpose? Well, we are ingesting unhealthy and dangerous ingredients all the time by eating this junk.

If you rely on packaged foods right now for most meals, try switching to one home cooked meal a week and then, two and so on. We have come to realize that my home cooking is much tastier than anything we can get out of a box or through a drive through and it doesn't take any more time. It just takes a little planning ahead. I will go into this more in another blog.

In the meantime, go to this link "The Truth About Food with Michael Pollan"
Read up! I think you will be amazed.