fitness - Dad of Divas

What Are the Best Muay Thai Gloves for Beginners?

July 12, 2023 by dadofdivas Leave a Comment

As a father I am always looking for ways to stay fit personally, but also to encourage my own kids to do the same. One thing I have found lately is Muay Thai. Muay Thai is great for kids and adults, though making sure that you learn the right approach to follow is important, especially with younger kids. From everything I have seen, younger kids should stay away from sparing or fighting and instead learning the moves and techniques while working with bags and pads. That being said, as beginners in this sport I wanted to take a moment to share some information on some of the equipment that you will have to think about either for yourself or your kids.

Muay Thai beginners should always start with a pair of gloves that are sized according to their body weight. This is the same for experienced athletes, but beginners might start with just one pair. However, as you progress and become more advanced in your Muay Thai training, it’s common to own multiple gloves of different weights depending on the application (such as fights, bag work, etc).

Investing in Multiple Pairs of Gloves

As mentioned, having multiple pairs of Muay Thai gloves is beneficial for athletes who want to train and perform at their highest level. Different weights allow you to adjust your glove weight depending on the training exercise or technique. For example, lighter-weight gloves are more suitable for speed work and fights. Developed Muay Thai athletes will also often use their lighter-weight gloves for heavy bag work to mimic what they’ll be using in fights.

However, using lighter-weight gloves means less protection, so until you’ve built up the bone strength to help prevent injury, beginners may want to lean towards heavier gloves in most scenarios for better protection.

Therefore, beginners should focus on finding one pair of gloves that fits their body size and provides adequate protection. Finding the right Muay Thai gloves will not only help protect your hands and wrists but also improve your performance.

What Should You Get for Your First Pair of Muay Thai Gloves?

As a beginner, you’ll likely start with just one pair of gloves. When choosing your first pair, it’s especially important to find the right balance between weight/size, comfort, quality, and style.

A typical Muay Thai beginner should start with 12oz or 14oz gloves. The deciding factor between the two glove sizes is your body weight. If you weigh 150 lbs or less, 12oz gloves are a suitable choice, while if you’re over 150 lbs, 14oz gloves are recommended.

Starting with the heavier weight will offer the beginner increased protection. Over time as you train and build up strength, you’ll likely want to invest in a lighter size to use during training and fights. As an example, amateurs typically fight in 10-12oz gloves, while Muay Thai professionals typically fight in 8oz gloves.

How Do I Choose Muay Thai Gloves?

When choosing Muay Thai gloves, especially for a beginner, you should always start by finding the correct weight for your body size as discussed above.

Note: If you need help finding the right weight gloves, you can read more here about what weight gloves to get for Muay Thai. This guide will help you find the perfect pair based on your body weight.

Once you have established the right size and weight for you, it’s important to think about the quality and style of the glove. Look for gloves made from premium materials and durable construction. This not only increases the lifespan of your gloves but can help maximize performance and protection as well. Some gloves come with antimicrobial materials, which is preferred by many athletes.

Can I Use Boxing Gloves for Muay Thai?

Yes, boxing gloves can be suitable for Muay Thai training, although using boxing gloves may limit your technique and flexibility in Muay Thai. Muay Thai gloves are typically lighter and allow for more flexibility, speed, and control compared to boxing gloves. Therefore, it’s best to use Muay Thai gloves specifically designed for Muay Thai to maximize performance.

In Conclusion

At the end of the day, choosing the best Muay Thai gloves for beginners is all about finding a pair that is the right weight and size, and provides adequate protection from injury. Once you have found one that fits well and is comfortable to wear, you’ll be ready to start training! Good luck and have fun!

Tips To Help Your Kids Keep Fit

October 4, 2020 by dadofdivas Leave a Comment

Unlike previous generations, before the internet really dominated our lives, children would be out playing actively and daily outside. Nowadays, children have everything they need to be entertained in the form of an electronic device. As much as it can be useful for your children to be able to use technology, it shouldn’t consume other areas of their life, especially when it comes to fitness. Making sure your children are fit and healthy is essential, so here are some tips to help your kids keep fit.

Ask Them What They’d Like To Try

Firstly, it’s a good idea to ask them if they’re old enough to make their own decisions, on what they’d like to try out. There’s no point forcing your child into a sport or activity that you might see them doing because chances are, they might not like it, and then they’ll end up resenting you for it. It’s important that you allow them to live their own life and create their own path in everything they do. You are there as a parent to offer guidance and to make suggestions, but ultimately, it’s down to the child and their happiness at the end of the day. So in order to get the most out of their fitness, it’s worth asking them what they’d like to try out and then taking them there.

There are things that they might take too immediately, whilst others might not be to their preference. That’s ok, but it’s important not to give up on finding them something that brings a bit of healthy living into their life and ensures they stay fit throughout their childhood and beyond.

Encourage Them By Attending Or Taking Part Yourself

Sometimes, children need a bit of encouragement if they’re nervous at trying something new. Not everyone has the same confidence levels, and so they rely on their parents to give them a bit of courage where needed. As a parent, a good way of helping them out is to attend whatever sports activity they’re doing until they’re comfortable to be in the space on their own. There might even be an opportunity to do it with them, like backyard batting cages or swimming in a public swimming pool, for example. It can also make for a more enjoyable experience and a chance to share a connection with your child.

Spend More Time Outdoors

Everyone should be spending more time outdoors, but electronics and technology, in general, can really overrule everything that we do. Many of us in this day and age require and rely on technology so much that we can neglect to go and explore the outside world. Spending more time outdoors is definitely something that can be done as a family and can be enjoyed by all. It’s a time to build family connections, whilst also getting in some daily fitness. Try to spend at least once a week outdoors, perhaps going for a walk or heading to the local park.

Change The Household’s Attitude To Food

Food is a big part of keeping fit and what you are is what you usually eat. It’s important that to make positive changes in people’s diets, you need to do it as a group effort. It can’t really be one rule for your kids and another for you, otherwise, they’ll be quick to spot this distinction. Try to change the household’s relationship and attitude to food so that everyone is eating in a healthier way. Moderation is key, as well as eating the right foods to encourage the right amount of fuel needed for the body.

Teach Them About Their Health

Health is an important thing for all of us because we can all benefit from learning more about our bodies. This is something that you can give back to your children during their most impressionable years. Teaching them about healthy eating, getting regular medical checks, and ensuring they are exercising daily is important. It’s also something they’re going to remember as they head into adulthood. We all make mistakes and bad choices for our bodies sometimes, but for the most part, if we’re looking after it properly, that’s all that matters. Make sure you are teaching your children the right lessons needed to keep fit.

Keeping your kids fit and healthy is important, so use these tips to help encourage fitness and that there’s more to life than what’s on a screen. Be a part of this fitness process and teach them everything they need to know about their body and being healthy.

Getting your fitness in as you get back into school schedule

August 23, 2019 by dadofdivas Leave a Comment

Tara Zimliki, founder of Tara’s Bootcamp, is no stranger to finding time for fitness. As a mom of 4 children, she has the art of balancing back to school with her workouts. Below are some of her favorite tips for those looking to maximize their time for fitness:

Growing up, I remember the lazy days of summer which included sleeping in with no real priorities, staying out with family at the beach all day and heading to the boardwalk in the evening. A midday nap to recharge was not uncommon in preparation for an evening out with the family. When my sister and I woke up my parents took us to the boardwalk for hours of arcade games, roller coasters and the evening usually ending with ice cream, yes, life was good. On our day trips out to museums, water parks or family vacations; one or both of my parents were always there to supervise. Naturally, I just assumed this was loads of fun for them, as it was for my sister and I. I mean how could parents not have a blast as the squeals and laughter of children would indicate. But as a mom of 4, I now realize things are not as simple as it seems. Sure, us moms have fun but the summer is also a great deal of work trying to find time for self care activities like fitness. As we head back into the fall schedule with children’s sports activities, managing completion of school work we naturally get back into a routine. And as much as it can be tough managing time, it is somewhat easier having a schedule to follow by. But be sure to include exercise in your back to school schedule. And to get on track to success follow my back to school fitness tips:

1) Early bird gets the 6 pack

The earlier you rise, the more you get accomplished. Get up an hour or two earlier so you can squeeze in your workout before you even get the kids off to school. This is not only a good example to your children but you will also be amazed in how this sets the stage for a more positive and productive day. As a personal trainer for over 14 years, the majority of my dedicated clients exercise in the wee hours of the morning. Why? The best time for no excuses, other then I am tired is in the AM. And the only regret you will ever have is the workout you may have missed. So make sure to not hit that snooze button and get out of bed sleepy head!

2) Exercise after the kids head off

If you find the mere thought of exercising at the crack of dawn to be daunting, find the best time that works best for you. Some prefer exercising after the kids head off to school. If you have time to do so before heading to work, go for it. But be sure to make this a tip top priority so you stay on track to your goals. When scheduling your kids activities be sure to schedule your workouts.

3) Workout during the kids activities

Instead of standing on the sidelines while your child practices soccer, go for a run or walk around the park. Do not be a bench warmer, warm up your body with a super sweaty session. In just 45 minutes to an hour several days a week you can get in better shape while feeling world’s better. Who knows?! You may even begin a fitness trend that all the other team parents adopt also.

4) Midday workout can transform you

Break out of your afternoon slump, and awake your senses with a workout. As your children are back in school you may find the free time in the afternoon to squeeze in a workout. This will give you a surge of energy to fuel the remainder of the day when the kids get home.

So as the kids head back to school, schedule your routine for regular exercise. Design a plan that works best for you and stick to it. As fall begins, it is time for you to fall back into fitness. I promise you that you will not regret it. And you will have an established routine to help you manage your time best!

About Tara Zimliki

Tara is a Certified Personal Trainer, Boot Camp Instructor and a mother of four. She has competed and trained with top athletes at the University of South Carolina where she was awarded a full cross country scholarship. Tara has a degree and specializes in fat loss and nutrition. She is passionate about helping people change both body and mind, believing positive results stem from positive attitudes. She helps clients maintain this attitude with fun, challenging and rewarding workouts. Tara’s love of fitness started as a child when she began running at the young age of 7. She played numerous sports but running was her passion. Tara enjoyed it so much that she continued running right up until she had children, completing the New York Marathon 8 months pregnant with her 2nd daughter and the New York Marathon 6 months pregnant with her 3rd child and 4th child and even ran 1 mile the day she gave birth to her first daughter and 3 miles the day she gave birth to her second daughter and taught and participated in two bootcamp classes before she went to the hospital to deliver her third healthy and happy child. Tara has completed 36 Marathons and hundreds of races worldwide. In addition, she has won many 5Ks and placed top in many long distance runs. In 2008, Tara placed in the top 500 women for the NYC Marathon. Recently, she won the USATF New Balance Long Distance Grand Prix for women 34 and under for the 5th consecutive year. Tara’s practices what she preaches in all aspects of fitness and health and for this reason she is a trusted trainer that produces results. For more information, please visit

www.tarasbootcamp.com

Kicking That Dad Bod This Summer

August 13, 2019 by dadofdivas Leave a Comment

Are you amazed at how quickly your partner managed to get back into shape after giving birth and wondering what her secret was? You don’t know how it happened, but one day you looked around and found you couldn’t see your toes anymore. It’s only to be expected for mom to put on a little weight when she’s pregnant, but where did your extra pounds come from? If you’re wondering how to get back into shape, so you can enjoy running around after the little ones, here are some tips that might help.

Skip the Late Night Meals

Do you find yourself overeating unhealthy snacks late at night? Do toasted waffles, tacos, potato chips, and pancakes get the better of you in the evening? As a busy parent, you’re going to use your evenings for chilling and relaxing, but that doesn’t mean you should be eating as well. Eating late in the evening is not the best time if you want to kick your dad bod. Consuming extra food at any time of the day is not great for the waistline. Your metabolism slows down when you sleep, which means your body is digesting and using calories at a much slower rate.

Drink Light Beer

If you regularly enjoy a few beers after a long day at work, you might not realize, but you’re consuming large amounts of unnecessary calories. If you really can’t ditch the habit all together, consider switching out to much lighter beers. Try to limit your intake to one or two beers a day or only drink on Friday and Saturday nights.

Quit Snacking

Life can become very hectic when there’s a baby on the way. This often means regular meals get replaced with unhealthy snacks. The problem with snack food is that it only fills you up for short periods of time and it’s not long before you’re reaching for the potato chips again because you’re hungry. Find the time to eat proper meals, and if you need some extra help, consider weight loss meal delivery from Jenny Craig.

Be Active

One of the best ways to lose those extra belly inches is to be more active. It’s possible to exercise at home but if you need added incentive or encouragement, consider joining your local gym. There are lots of other ways you can exercise; for example, joining a sports team, kickboxing, running, swimming or cycling. It doesn’t matter what it is as long as it gets your heart pumping at least once every day. The trick is also to keep as active as you can. Rather than driving everywhere, try walking. Take the stairs rather than the elevator. Take every opportunity to take your new addition out in the pram and show everyone in the neighborhood what a proud dad you are.

Don’t spend too long gazing in the mirror, wondering where all your extra inches have come from. Get out there and do something about it. With a little bit of effort and a few small changes, you can have a bod you’re proud of.

Cheap Upgrades For A Better You

July 31, 2019 by dadofdivas Leave a Comment

In today’s modern society, so full of daily tasks and obligations, it can be difficult to find some time to truly focus on you. Balancing work, family life, and other daily commitments can be a struggle, and self well-being often takes a back seat. However, it is important that everyone takes some time to focus on ways to improve themselves – whether this is through fitness, professional training, or supporting those less fortunate in the community. With this in mind, here are some affordable ways to create a better you.

Invest in a gym membership

Becoming more active and adopting healthy habits is a great way to improve your confidence and self-image. Research has found that physical activity releases serotonin, which is the ‘feel good’ chemical that creates feelings of happiness. Hitting the gym at the end of a busy day in the office, can, therefore, be an effective way to de-stress and boost your mood. The first step to becoming healthier is to create some realistic fitness goals based on what you want to achieve – this could be to lose a few pounds, gain muscle mass, or increase stamina. Set your fitness goals early and have a clear plan in place to achieve them.

Fortunately, there are plenty of quality fitness centers offering great sign up deals and affordable gym memberships, so developing an effective workout routine doesn’t have to be expensive. Remember that it takes time for exercise to have a physical effect on your body, so you won’t see results instantly. Make sure you are consistent with your exercise efforts, remain positive, and continue working towards your fitness goals.

Take advantage of training opportunities

Completing professional qualifications and training has a number of benefits. This includes – improving your skills and knowledge, increasing job satisfaction, enhancing your employability, and increasing your chances of being offered a promotion with your current employer. What’s more, your employer may even offer to fund certain training courses, if you demonstrate the benefits it could have on their business. If you cannot receive funding, then don’t worry! There is a huge range of affordable courses online that will instantly boost your skills and qualifications.

In today’s modern businesses, things are constantly evolving. For that reason, it is important to take advantage of any training opportunities on offer and be proactive when it comes to your professional development. This will ensure that your skills are up to date, so you can perform at the highest level possible, which in turn, should improve how satisfied you are in your job role. There are hundreds of qualifications and courses out there to enhance a career in pretty much any industry, so make sure you do your research and find any courses that could benefit your career. Click here for information on some of the most popular professional development courses on offer now.

Learn a new language

Learning a new language is a fantastic way to improve your skills and broaden your knowledge of a new country and culture. One of the biggest benefits of learning a new language is having the ability to interact and connect with people all around the world in a meaningful way. Lead with Languages explain how – “Bilinguals have the unique opportunity to communicate with a wider range of people in their personal and professional lives.” Knowing the language means you can instantly connect with local people when you travel. This will help you develop a richer understanding of the culture and local customs, which will improve your travel experiences.

Learning a new language can also help with career advancement. Many businesses now trade with organizations abroad, so translation skills are in high demand. Being bilingual is an impressive skill that is highly regarded by employers across all industries. Demonstrating the commitment to learn a second language is a fantastic way to set yourself apart from your peers and put yourself ahead of the competition. Language skills can also help you negotiate higher salaries and other benefits when applying for new jobs. The best thing about learning a new language is that it doesn’t have to be expensive. There are plenty of affordable online language courses and apps that you can download, then learn from home in your spare time. The most popular language apps include – Humble Bundle, Babbel, Udemy, and Rosetta Rose.

Support others with volunteer work

Helping others is probably the first thing that comes to mind when people are looking for ways to become a better person. Sacrificing some of your spare time to help others will cost you nothing, and can have a significant effect on your own mental well-being. Research has found that helping others can be an effective way to boost mood, reduce feelings of stress and anxiety, and improve self-esteem.

In today’s busy society, many people feel too stressed and busy worrying about their own problems, that they don’t consider the issues faced by other people. Expanding your ability to focus on the needs of others and supporting those less fortunate will help you to truly appreciate the positive things in your life and become less affected by minor daily stresses. Many argue that altruism, i.e., helping others, is a reward in itself. Here are some great ideas for ways that you can support people in your community:

Do random acts of kindness, for example, helping an elderly person carry their shopping to the car.
Get involved as a volunteer for a local charity like an animal shelter or care home
Arrange sponsored activities to raise money.
Offer mentoring services to people in educational or criminal settings.
Organize a local community clean up.
Become a regular blood donor.

Final thought

As you can see, there are plenty of great affordable (and free) ways to improve yourself. Not only will this help make you a better person, but it can also improve your job satisfaction and career prospects, and make you a happier, healthier person overall. Give some of these ideas a go and see the amazing effects they can have on your mental and physical well being.

5 Reasons to Teach Your Child a Sport

August 21, 2017 by dadofdivas 1 Comment

5 Reasons to Teach Your Child a Sport

Teaching your child a sport will direct their energy into a productive outlet. Whether that sport is a team sport like hockey, or an individual sport like surfing, there is something for everyone. Sports promote so many vital life skills and provide so many benefits, and there are so many sports out there, too.

New sports are being developed every day. You could race with a motorized surfboard from jetsurfny.com, or you can play basketball. The only limit to sport is the imagination, and finding the right sport for your child is crucial.

Here are five reasons why you should teach your child a sport today:

Great Exercise

Exercise is so important. For children, it can be an important part of their development. Exercise releases many feel-good endorphins that make everyone happier, more focused, and feel better. Different sports require different muscles, and different training, so it’s important to find the sport that your child loves to play. Exercise can be grueling, which is why you want to make sure that the sport is fun.

Increased Self-Esteem

When the body does well, the mind does well: sports boost self-confidence because there is no such thing as an easy way to be “good”. You must trust in yourself and in your abilities to play any sport, which then translates into self-esteem. The praise and the trust that your teammates place in you is another great source of confidence.

Develops Social Skills

Every sport helps children develop their social skills. This is particularly true in team sports, as teamwork is the biggest, and most crucial aspect. That doesn’t mean that individual sports won’t lead to better social skills. All sports have their participants, and these people naturally come together through a mutual love of their sport.

Improves Success in Other Areas

Children who play sports typically excel in schooling, too. This is because every sport teaches discipline and the value of hard work. The trope of the “dumb jock” isn’t usually the case. Athletes, on average, will have a higher 0.55 to 0.75 GPA than their counterparts.

Great for Health

Exercise prevents obesity in adolescents. It makes people happier. It promotes discipline. It increases academic performance. Starting a sport at a young age will hopefully carry on through to that child’s adult life. Playing sports also means that children will have to eat healthier to keep up. The health benefits of playing a sport are phenomenal. Carrying on the sport into adulthood is a great way to promote longevity and lead a healthy, happy life.

There are so many benefits to playing sports. Teaching your child to play many sports will keep the activities fun and allow them to make a choice on what they prefer. Children in sports are happier, healthier, and learn skills and gain traits that will help them succeed in life. Keep it fun and you’ll give your children a love for health that will benefit them for the rest of their lives!

How to Get in Shape While Spending Time with Your Kids

March 28, 2017 by dadofdivas Leave a Comment

You had your baby, and you couldn’t be prouder or happier…unless you felt like you were in better shape. Or, maybe you’re a few years into the family gig and just don’t seem to be able to find the time to get back into pre-baby shape. This doesn’t just plague new moms, though it’s more often thought of in those terms. Dads often have a hard time maintaining their fitness routines once they have children because that former regular gym time has morphed into family time instead. Plus, if he sympathy ate his way through the pregnancy, he may have “baby weight” to lose, too. And the truth is, now is the time you need the benefits of exercise the most. It increases metabolism, boosts energy, sheds pounds, builds muscle, enhances moods, and alleviates stress and anxiety, all things needed to keep up with the chaos of parenthood.

The good news is, the solution can be simple! Instead of trying to squeeze a workout in during naptime or in the wee hours of the night after the kids are in bed, exercise WITH your kids. Not only will you get the much wanted benefits and results of regular exercise, your kids will learn healthy life habits and emulate them, all while spending quality time with you.

While it’s not suggested you take junior to a CrossFit class, there are countless appropriate ways to exercise with your child that benefit your health and theirs. Make sure the activities match your child’s age, then have fun and get fit with some of these suggestions!

Invest in a baby jogger and take them for a spin, or for older kids, sign up for a road race together. You can run or walk it, but you’ll have fun doing it together while burning calories. Look for some of the more unique varieties, like a mud run, color run, or glow run to add some extra excitement!
Put the baby in a back carrier and go for a hike if you have a little one. For older kids, check out local parks and trails to hike and explore.
Go to the park. Each time you push them in the swing, do a squat. If they can “push” themselves, put your feet in the swing next to them in a plank position and do push-ups. Throw in some tricep dips on a park bench. While helping them learn how to cross the monkey bars, do pull-ups in between attempts. Be creative. Before you know it, the park will have turned into your personal gym.
Ride bikes together. For younger children, invest in a bike carrier/trailer. Your child will enjoy riding while you pedal and explore together.
Go rollerskating at a local rink, or take some roller blades to the local park.
Dance, dance, dance. No further explanation is really needed.
If you really need your time in the weight room, let the kids count your reps or clock your rest between sets. As they get old enough, they can start alternating reps with you.
Do yoga together. It will increase strength and flexibility while relieving stress and encouraging mindfulness. This is particularly beneficial for daughters, as females are 60% more at risk for anxiety.
While at their baseball/lacrosse/track/soccer practice, don’t sit on the sidelines, run or walk laps. Do stadium steps and Roman sit-ups on the bleachers.
Go to the pool. Instead of just sitting in a chair while they play, get in the pool with them.
Tread water while they play around you, have races, or walk back and forth in the shallow end while they splash with their friends.
Challenge older kids to a family kickball game or a pick-up baketball game. Play tennis together.
If your kids are old enough to be into video games, invest in a Wii, Just Dance, or some other fitness based program. You’ll be surprised how sweaty you might get and how much fun you will have together! Some programs even track your calories burned and your progress from workout to workout.

There are dozens of more ways to get active while spending time with your kids. Be creative and get moving on a regular basis. Your body, mind, and spirit will thank you, and your child will learn healthy behaviors from his most influential role model. You’ll both appreciate and benefit from the quality time together.

Get Fit with Your Kids! 10 Tips on How to Workout while Having Fun

February 22, 2017 by dadofdivas Leave a Comment

Get Fit with Your Kids! 10 Tips on How to Workout while Having Fun

A lot of people feel as though they no longer have time to workout, keeping themselves in shape once they settle down and begin raising a family, but this actually isn’t true. In fact, having children can provide you with even more opportunities to workout than you may have had beforehand! Finding ways to keep fit can also slow down the aging process, and help you keep up with your kids as they grow. If you don’t believe us, just check out some of these innovative and engaging ways to keep your body in shape while also spending quality time with your little loved ones. This is fun family fitness for parents who are serious about achieving their goals.

Have a Dance Party Workout!

You may not realize how many calories it’s possible to burn by dancing, so let us blow your minds with a fun fact: a single hour of dancing can burn over 400 calories. Find some music that your kids like, and encourage them to shake it with you for a fun workout! You can have fun making up your own moves, get into dance-offs, try call-and-response challenges and more—anything to keep moving with the beat.

Jump Rope

The jump rope is one of the simplest toys ever invented, but it allows you to play a near limitless number of different games with your kids—and almost all of them are a serious cardio exercise workout. By some estimates, it’s possible to burn over 10 calories a minute while jumping rope—and it also tones your arms and legs.

Teach them a Sport

Getting your youngster interested in football, baseball or another outdoor sport is more than just a way to work out with them now—it’s also a way to get them interested in activities that could keep them active for the rest of their lives. If you have a park or a field near your house, grab a ball and go teach your kid some of the greatest games ever played.

Do Burpees

Burpees are an excellent cardio workout, and they’re also a way to give small children a quick lesson in sequences and pattern recognition. Basically, you start in a squat, jump into a plank, do a pushup, then bring your feet back to your hands and finish with a jumping jack. It’s lots of fun for them—and a real workout for you!

Take Walks with the Family Pet

If you have a dog (or any other animal that can walk on a leash, for that matter), then encourage your child to walk them with you. Even low impact cardio like walking can be a great way to prevent obesity and keep your heart healthy—plus, it’ll give you all some quality bonding time.

Have Fun with Hula Hoops!

Hula hoops have endured decades and decades of different trends in both toys and exercise, mostly because they’re excellent examples of both. Perfect for rain, shine, or even snow, hula hoops offer the potential of an intense cardio workout that feels just like playtime for your children. If you’re looking for a way to work out specific muscles, you can even find specific guides and instructions online.

Practice Yoga

Yoga is a wonderful way to stretch the muscles in your body while also relieving stress, and if you can get your kids to practice with you it’s an excellent strategy for calming them down. Help your children find inner peace now, and who knows how many future tantrums you could prevent?

Garden Together

Gardening isn’t a chore—it’s a wonderful way to enjoy fresh air and get some exercise at the same time. A lot of little ones enjoy digging around in the dirt, and what better way to help them stay active than by giving them a useful task? Hook your kid up with a small shovel, and have them dig up the topsoil so you can plant seeds.

Try An At-home Aerobics Workout

Find a fitness DVD and pop it in, then invite your kids to follow along with you for a family workout! This is a fun way to keep your little ones active while also letting them watch a bit of television, which should keep them entertained while you all burn a few calories together.

Play Make-Believe in the Airplane Position

While lying on your stomach, bring your arms out from your sides at right angles and slowly raise your legs off of the floor. In addition to being a great way to tone your core and rear, this is a lot of fun for little kids—what child doesn’t love pretending to be an airplane?

Whether you’re a mom trying to stay healthy or a dad who wants to keep his gym body, these exercises can help you keep the body you prize without sacrificing time with the people you love. Select your favorite from the list, or try them all and become a super-parent!

Dads in the Limelight – Superfitdads founder and Father of Two, Tim Blake

January 1, 2017 by dadofdivas Leave a Comment

Our 734th Dad in the Limelight is Superfitdads founder and Father of Two, Tim Blake. I want to thank Tim Blake for being a part of this series. It has been great getting connected with him and now sharing Tim Blake with all of you.

1) Tell me about yourself, (as well as how you are in the limelight for my readers knowledge)

I’m a 46-year-old strength coach based in Niseko, Japan and am the owner and founder of Superfitdads.com. I have a bachelor’s degree in engineering and worked as an automotive engineer for over 10 years until I had my fill of the corporate world. At the height of the GFC, I quit the security of my government job and moved to a remote ski town in northern Japan. While that might sound completely crazy, it was one of the best decisions I’ve ever made.

2) Tell me about your family

My name is Tim Blake and I hail from Bristol, England and my wife is from Nagoya, Japan. We met in 2000 when I was doing automotive test work in Japan, and had a long-distance relationship for close to two years. We got married in 2002, and have two young sons, James (8) and Noah (6).

Tim Blake is the 734th Dad being spotlighted in the Dads in the Limelight series on the Dad of Divas blog!

3) What has been the largest challenge you have had in being a father?

Not sleeping properly for two years after our first son was born – I don’t know how we survived :). Seriously though, the largest challenge has also been the greatest gift. Becoming a father has made me realize my own shortcomings, and – as hard as they may be to acknowledge – doing that has helped me to become a better husband and father in particular, and a better person in general. Thanks to my children, I question my own values and beliefs a lot more readily these days, and that has had a major benefit on both how I perceive others and how I perceive myself.

4) What advice would you give to other fathers?

The older our children become, the more we should see them as equals, and the relationship should be based on mutual respect rather than merely shared DNA.

Our job is to guide them so that they can make good decisions based on sound judgment, not to condition them so that they make the decisions that we would have made.

5) How have you come to balance parenthood and outside life?

When I worked in engineering, I was putting in crazy hours with a lot of overseas travel, and I realized that wasn’t compatible with the kind of family life I wanted.

These days, my life is very simple: I work, I spend time with my family, and I sleep. Fortunately, I love what I do, it’s very social and I’m able to fit my working hours around my family commitments. This didn’t just happen by accident – my wife and I first envisioned the kind of life we wanted for our family, and the past few years have been spent working towards it.

6) What have you learned from the fathers that you have interacted with?

When I talk about fatherhood with my friends, we all realize that we’re pretty much making it up as we go along, and that mistakes are inevitable. We remind each other that the most important thing is to recognize the mistake and make every effort to avoid repeating it in future. Lastly, we all agree that admitting mistakes (even to our children) isn’t a sign of weakness, it’s a sign of strength.

7) What else would you share regarding your experiences as a father thus far?

In many ways, we can learn as much from our kids as they can from us. How many adults have the same relentless commitment and optimism for tackling and mastering something new that a child has? Very few. Kids tend to live in the present, while adults tend to be focused on some arbitrary point down the track when they’ll finally give themselves permission to be happy. I’m grateful to my kids for waking me up to the simple pleasures to be found in everyday life.

8) What have been the most memorable experiences that you have had thus far as a parent?

Every day is filled with magical and memorable experiences if we’re open to them. That said, one time I went skiing with my sons (they were 6 and 4 at the time), and I wasn’t able to keep up with them. They were stoked to be better at something than daddy, and I was pleased for them. Fortunately, they’re still not able to pip me on a snowboard… yet! 🙂

If you have any questions for Tim Blake, please leave a comment here and I will make sure that he gets them so that he may be able to respond!

Also, do you know a Dad in the Limelight? If so, please email me their contact information so that they too can be a part of this series!

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This Dad Gets Too Little Sleep!

February 24, 2016 by dadofdivas 1 Comment

How many of you can say that you get enough sleep at night? On average, nationally most studies say that you should be getting at least 8 hours of sleep a night to be happy and healthy. I know that I for one and not getting that much sleep. Whether it is the fact that I am too busy with too many things, have too many things on my plate, watch too much television or some other excuse, I know that I am not getting enough good sleep at night to wake up fully rested and ready for the next day.

Now, I know there are things I can do to help this if I am only willing to do them. Some of these things include changing my lifestyle, eating, adding exercise and more. Some include changes to habits such as going to bed earlier and drinking more water, but there are physical things that can be considered too such as looking at what you are sleeping on which can also makes a big difference for you too.

At the recent Dad 2.0 conference I had a chance to talk with some friends from Restonic mattresses that were attending as a sponsor for the second year in a row. In talking to them I was struck by how much passion they have about people getting good good sleep.

I actually found a great article entitled “How Much Do You Sleep?” which was a great article that really spoke to me about what I do in my own life.

For me, I know that if I do not get enough sleep I am definitely not as effective during the day. I get lazy and my tasks are not completed. Sometimes I even have to fall into the bad habit of relying on caffeine to keep my body going which I know is not what I need either. In the end I know that not getting enough sleep adversely effects my personal and professional life in so many ways.

What about you? How does a lack of sleep effect you? Leave me a comment and let me know!