1. 30-60 minutes of structured, chaperoned, planned activity while providing plenty of sporting and activity equipment in your home. Allow time (60+ minutes) for unstructured play as well. This was from the article for kids from 9 to 12, both my kids fall in this age range. Of the 7 days, I would say that my kids hit 6 out of 7 for this. They have gym class once a week, my son plays floor hockey and basketball once a week, my daughter plays volleyball once a week, they come to they gym with me on Fri, Sat, and Sun. My daughter ice skates competitively and my son and I go to the gym on that night as well. Both my kids have full memberships to the gym.
2. Active as a family 3 x a week. We do that on Friday nights, racquetball, Sunday, personal training, Saturday we all go to the gym. Sometimes we have Wii offs but not lately. My son wants to get to the track when the weather is better, hence doing a C25K program.
3. They see that when I can't get to the gym (mostly due to their schedules) that I still fit in something (treadmill, exercise videos/step in the basement, whatever I can). They know this is an important goal of mine.
You want me to do something... tell me I can't do it. - Maya Angelou.
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