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  • Fostering Healthy Kids: A Guide for Coaches

    Fostering Healthy Kids: A Guide for Coaches



    As fitness coaches, we often find ourselves pondering the question: “What are good health and fitness habits for children?” The realm of youth health can be daunting, as many recommendations primarily focus on enhancing youth athletic performance rather than cultivating the foundation for lifelong well-being. Here, we’ll explore how to guide our clients, especially parents, in establishing and maintaining a holistic, balanced lifestyle for their children. We’ll discuss essential principles that provide a roadmap for raising healthy kids.

    Principle #1: Prioritize Quality Sleep

    Sleep is a cornerstone of a child’s overall well-being, influencing their cognitive, emotional, and physical growth. It’s not just about getting rest; it’s about nurturing their development.

    Recommendation: Ensure kids maintain a consistent sleep routine, allowing for early bedtime and the recommended amount of sleep for their age.

    Quality sleep enhances attention, learning, and memory, paving the way for academic success and effective problem-solving. It also plays a significant role in energy balance, metabolic health, and hormonal regulation, reducing the risk of childhood obesity and metabolic imbalances. Moreover, quality sleep contributes to emotional resilience, better social interactions, and mood regulation, making it a pillar for healthy growth. 

    Physical growth and muscle development primarily occur during sleep due to the secretion of growth hormones, crucial for a child’s exploration and interaction with the world. Establishing a consistent sleep routine promotes better sleep quality and duration, nurturing lifelong healthy sleep habits.

    Principle #2: Promote Play and Physical Activity

    Integrating play and physical activity into a child’s daily life fosters a lasting love for movement. This appreciation for physical activity, developed from an early age, becomes a lifelong habit rather than a structured chore.

    Recommendation: Encourage unstructured play daily and ensure structured physical activities are enjoyable and focused on improving movement.

    Physical resilience, adaptability, and the ability to overcome challenges are developed through diverse and enjoyable physical activities. This resilience empowers children to lead active, fulfilling lives and serves as a defense against various health issues, ensuring lifelong mental and physical well-being.

    Principle #3: Embrace a Balanced Approach to Nutrition

    Nourishing children should center around whole foods, emphasizing that their nutritional needs are not merely scaled-down versions of adults but magnified due to their growth and development demands.

    Recommendations:

    1. Variety and Color: Incorporate a diverse range of colorful fruits and vegetables.

    2. Early Introduction: Expose children to a variety of foods early to shape long-lasting food preferences.

    3. Involvement and Choice: Involve children in food selection and preparation and offer choices between healthy options.

    4. Positive Associations: Foster positive associations with nutritious foods by making them enjoyable and engaging, avoiding force-feeding.

    A balanced approach to nutrition, minimizing processed and refined foods, nurtures children’s bodies and minds, instilling in them a profound understanding of the impact of nutrition on well-being. It shapes not only their dietary patterns but also their lifelong relationship with food, guiding them toward a future where their bodies and minds are harmoniously nourished by the foods they consume.

    Influencers for a Healthier Generation

    Our role as fitness coaches extends beyond training; we are influencers in nurturing a healthier, more informed generation. By empowering parents and educating the youth, we contribute significantly to shaping healthier, more balanced future generations. Children, like adults, deserve to be nurtured and educated about their health needs, especially during their ongoing growth and development. As fitness coaches, we have the power to influence and educate parents and children, helping them adopt balanced lifestyles and prioritize their well-being.

    In this role, we become beneficial influencers, guiding the way toward healthier, more balanced future generations. Embracing these principles and acting as catalysts for healthier habits, we lay the foundation for healthier and happier kids who grow up to be healthier, happier adults.





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  • London Solo Travel Guide – Kayla in the City

    London Solo Travel Guide – Kayla in the City


    I’m back from my first big solo trip and here with a whole guide on London solo travel!

    I’ve had “moments” of solo travel here and there over the years — things like one night in Copenhagen before other people arrived for a group trip — but I’ve never done a long solo trip until now. 

    I had been toying around with the idea of seeing Harry Styles on tour in the UK or Europe at some point this summer (can you blame me!) and after a few friends said they wouldn’t be able to go I decided “Screw it! I’m going on my own!”

    Seeing Harry Styles in London at the iconic Wembley Stadium quickly became the the obvious choice for me:

    • I’ve been to London a handful of times so it’s somewhat familiar
    • the stadium is easily accessible by public transit
    • I know a few people there should I have any major issues
    • it’s not drastically different from navigating NYC which I do every day
    • I speak the language… 

    And so, off I went to London solo to see Harry Styles… but also explore!

    Solo London Travel Guide

    Where to Stay:

    The Marylebone Hotel is great for solo travelers. I stayed in one of the “cozy” rooms and while it could be tight for two, for just me it was perfect. It’s close the tube which made it easy for me to get wherever I wanted to go.

    The area of Marylebone is so charming with lots of great restaurants, cafes, and places to shop. The hotel is also walking distance to other shopping areas like Oxford Street and Carnaby… but far enough away that I didn’t feel like I was right in a tourist hub.

    Most of all and arguably most important: I felt super safe at the hotel and in the area, even when I was walking back from the tube at night after a concert or theater.

     

    How To Get Around:

    Take the tube or walk! The public transit system in London is incredible I think easier to navigate than the NYC subway system…

    Look up directions to wherever you’re going on Google Maps beforehand (there’s not cell service underground!) and then follow the signs. I was a bit worried at first that I wouldn’t feel as safe at night on the tube after theater, but I personally felt totally safe.

    As far as paying, my family had a bunch of unused Oyster cards from previous London trips. I ended up using those but you can also just tap your credit card tor phone to pay.

    I only took a taxi to get to and from the airport. London — it wasn’t necessary and was both cheaper and easier to get around underground.

    What to do:

    See some theater!

    Besides seeing Harry, my other London priority was to see as much theater as I could. For buying tickets I did a mix of using the TodayTix app for slightly discounted tickets or I bought directly from the show’s website.

    Here’s what I saw:

    Grease – This was my least favorite of the shows I saw. It was a perfectly adequate production of Grease and while it’s fun it’s also nothing special

    Guys and Dolls – This production of Guys and Dolls is totally immersive. You have the option for standing room tickets (which is what I did!) and the set pieces move up down and around bringing you all over NYC… with a brief stop in Havana, of course. I always love Guys and Dolls as a show and this took it to the next level!

    Cabaret – This new production of Cabaret is absolutely chilling. From the second you walk through the doors you feel like you’ve been transported to a seedy cabaret in 1940’s Berlin. Cabaret is a favorite show of mine and I’m glad I got to see this production of the show.

    ABBA Voyage —This show is incredible and bizarre all at once. It’s essentially a concert… but with holograms of ABBA and outrageous intricate lighting and projections throughout. They literally had to build a special theater for this production! If you love ABBA like I do it’s a total blast.

     

    Go Shopping

    Most of my London shopping was window shopping, but I still loved walking around the big department stores. My favorites are Harrods (it’s MASSIVE and a must if you’ve never been!) and Selfridges. Both also have surprisingly good bookstores in their basements.

    Also on the topic of bookstores, here are the ones I visited:

    Daunt Books: This cutie bookstore was around the corner from my hotel. It’s got this fabulous lofted area.

    The Notting Hill Bookshop: I’ve never seen the movie Notting Hill (I know, I know!) and this bookstore was totally packed with fans.

    Water Stones: The UK’s big chain bookstore the multiple locations. It’s similar to Barnes and Noble here.

    South Kensington Books: Great indie bookstore walking distance from Harrod’s. Whole area is fun to explore around the bookstore.

    For areas with lots of stores to visit I love Oxford Street and Carnaby street

     

    Do a walking tour

    A walking tour is a great and pretty inexpensive way to explore a part of the city. I searched for interesting walking tours on AirBNB Experiences and ended up signing up for one in Notting Hill, an area I haven’t been to on previous London trips.

    The tour was SO good! I learned so much in 2 hours and enjoyed the area far more than if I would have just been there on my own. Everyone on the tour was a bit older than me, but it didn’t matter. It was still fun to chat with all of them and get to know them. I highly recommend signing up for Jordan’s tour if you’re looking for something fun to do!

     

    See some art:

    I’m not much of a museum person, but I did visit The Wallace Collection to see their current Portraits of Dogs exhibit.

     

    Where to eat:

    A lot of people asked me how I felt about dining solo in London. I do it in NYC from time to time so it’s not totally new to me. Something I noticed was there were SO many people also dining solo in London. I knew I was in good company… even if I wasn’t in any company!

    It was warm while I was there and a lot of the restaurants had cute outside dining setups. I found eating outside solo to be especially nice. I’d pop in my AirPods and listen to a podcast while I’d people watch, scroll on Instagram, or read my book. 

    With that being said, this is also the category where I failed a bit on this trip. I had a lot of stomach issues throughout the trip (a me problem, not a problem specific to London or anything I ate there…) so I was a bit boring with my food choices.

    On top of that I also had two nights at Wembley for concerts… although I will say the vegan hot dog was surprisingly good!

    A few food standouts:

    Pizza Express: I LOVE this chain pizzeria and wish we had it here in NYC! It’s got a to of vegan options which is great for lactose intolerant girlie like me!

    Farm Girl Cafe: Super cute and health-focused cafe with a few locations. I went to ths one in Notting Hill and there was a bit of a wait. I got the avocado toast with poached eggs and the most incredible chai. Everything was great!

    Harrods Cafe: I was starving after wandering around Harrods. I was pleasantly surprised by how good the cafe is. Maybe it was the extreme hunger but their chicken sandwich was amazing.

    Oka: Sushi spot around the corner from The Marylebone Hotel. Cute spot for a solo meal or to meet friends.

    Vapiano: I know, I know, wtf Kayla why did you go to so many chains!?!?!? As I said, I kind of failed on the food front because of my tummy issues, but one thing that didn’t fail me was the Italian chain, Vapiano. It’s a create your own pasta (or pizza!) situation and always hits the spot. There was one near the theater district which was perfect to pick up something to eat after a show.

    And on the list for next time: Dishoom – So many of you recommended Dishoom for Indian food. I didn’t get to go, but definitely will next time!

    I also visited Borough Market and while it’s incredible I found it VERY crowded and overwhelming and didn’t stay too long.

     

     More Solo London Travel Tips….

    • The tube doesn’t have service. Make sure you know where you’re going BEFORE you go underground. I’d pull up the directions on Google Maps and screen shot it just in case.
    • Be prepared to walk. A LOT. As a New Yorker I’m no stranger to walking 10K steps every day. But London was next level. I was clocking in over 20K steps most days! Prioritize comfy footwear over something fancy. Trust me!
    • Most tube lines don’t have air conditioning. This bit shocked me! I started to opt for the lines that I knew had air con (the Metro line home from Wembley felt like HEAVEN) but also dress accordingly if you’re there during the summer. I was there during a heatwave and it was HOT.
    • You probably won’t need cash. I had some pounds on me just in case but didn’t use any cash this week. Pretty much everywhere uses card… and some places don’t even take cash these days!



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  • The Athlete’s Guide to Deep Sleep: Strategies for Restorative Rest

    The Athlete’s Guide to Deep Sleep: Strategies for Restorative Rest


    Author: Savannah Taylor

    Sleep is not merely a break from training; it is a critical component of athletic life, akin to nutrition and exercise. It’s during deep sleep that the body undergoes repair and rejuvenation — a non-negotiable for peak performance. In today’s post on the Kafui Fitness Blog, we explore comprehensive strategies for enhancing sleep quality, ensuring athletes can leverage restorative rest as a secret weapon in their arsenal.

    Exercise and Its Timing

    Exercise is a double-edged sword regarding sleep. While regular physical activity is known to improve sleep quality, its timing is critical. Intense workouts elevate the body’s core temperature, heart rate, and adrenaline levels, which can be counterproductive if done too close to bedtime. 

    Additionally, exercising vigorously late in the evening can disrupt the body’s natural circadian rhythms, making it harder to fall asleep. Athletes should plan rigorous training sessions for earlier in the day and consider gentle, calming exercises like yoga or stretching in the evening to help the body wind down and prepare for restful sleep.

    Establish a Pre-Sleep Routine

    Creating a consistent pre-sleep routine is foundational to good sleep hygiene. This routine can include practices such as meditation, reading, or light stretching — activities that signal to your body it’s time to power down. Adding soothing elements like dim lighting or soft music can further enhance relaxation and prepare the mind for sleep. 

    It’s vital to reduce exposure to blue light from screens as they can disrupt the body’s melatonin production, crucial for regulating sleep. For athletes, incorporating muscle-relaxing techniques such as foam rolling or gentle massage can also address physical tension, paving the way for deeper rest and recovery.

    The Ideal Sleep Environment

    Building on the pre-sleep routine, the physical sleep environment must promote relaxation. The ideal bedroom should function as a sleep sanctuary: cool, dark, and quiet. A drop in temperature aligns with the body’s natural sleep onset process, and darkness helps sustain melatonin levels. 

    Investing in a comfortable, supportive mattress and pillows tailored to one’s sleep preferences can significantly enhance sleep comfort. Tools like blackout curtains, eye masks, and earplugs can be essential for athletes living in bustling environments, helping to block out external stimuli that may disrupt sleep. Such small modifications, along with a peaceful and ergonomic sleeping arrangement, can lead to significant improvements in sleep quality.

    Dietary Considerations

    Nutrition plays an unsuspecting role in sleep. Athletes should consider their evening meals carefully — opting for lighter, easy-to-digest foods that support sleep. Foods rich in magnesium, potassium, and tryptophan can help relax the nervous system and muscle tissue. 

    Incorporating herbal teas, such as chamomile or lavender, into the nighttime routine can also promote relaxation and aid in sleep readiness. Balancing fluid intake is crucial to minimize night-time awakenings, and avoiding stimulants like caffeine or high-sugar snacks in the evening is equally important. Synchronizing meal timing to allow 2-3 hours before lying down can make a substantial difference in the quality of rest and the ease of falling asleep. 

    Integrating Mindfulness and Meditation

    Mindfulness and meditation can quiet an athlete’s often active mind, offering a pathway to tranquility and mental focus. Techniques such as guided visualization or deep-breathing exercises foster a state of relaxation necessary for deep sleep. Incorporating these practices into daily routines, whether in the morning to set a calm tone for the day or at night to prepare for sleep, can greatly benefit an athlete’s overall well-being.

    These practices can be especially beneficial for athletes, aiding in the reduction of pre-competition anxiety, improving concentration, and enhancing overall mental resilience. In addition to facilitating a more profound rest that’s essential for recovery, mindfulness and meditation also help in managing stress and emotional highs and lows, contributing to a more balanced state of mind. 

    Natural Sleep Aids and Supplementation

    When additional support is needed for better sleep, natural remedies can play a significant role. Valerian root, renowned for its sedative properties, has a long history of use as a sleep aid. It can be effectively incorporated into an athlete’s sleep strategy, but it’s crucial to seek professional consultation before use to ensure it aligns with their health and training requirements. 

    Another beneficial herb is jujube, which has been traditionally used in Eastern medicine to promote calmness and improve sleep quality due to its soothing properties. CBD and THCA, both non-psychoactive compounds derived from available hemp offerings of the cannabis plant, have gained attention for their potential to aid in relaxation and sleep without the mind-altering effects associated with THC. Athletes considering these natural remedies should do so under professional guidance to ensure they complement their diet and training regimen and do not conflict with any regulations or drug testing protocols in their sport.

    Leveraging Technology for Better Sleep

    While technology is often viewed as a disruptor of sleep, it can also serve as an ally in enhancing sleep quality. Sleep-tracking devices and smart wearables can offer invaluable insights into sleep patterns, helping to pinpoint what works and what doesn’t for an individual’s sleep hygiene. These devices can also monitor aspects like heart rate variability and body temperature, providing a more comprehensive understanding of one’s sleep health. 

    Features such as sleep-phase alarms can wake an athlete at the optimal time in their sleep cycle, making mornings feel less groggy and more refreshing. Additionally, apps that provide ambient sounds or guided meditation can aid in creating a relaxing environment conducive to falling asleep faster. This integration of technology into sleep routines allows athletes to make data-driven decisions for improving their sleep and, consequently, their performance.

    Final Thoughts on Deep Sleep for Athletes

    Restorative sleep is undeniably a cornerstone of athletic success, and it should be prioritized as a vital component of an athlete’s training regimen. By cultivating a conducive sleep environment, engaging in appropriate pre-sleep activities, considering diet and exercise timing, embracing mindfulness practices, and possibly integrating select supplements or technology, athletes can harness the full potential of their rest periods for recovery and enhanced performance. 

    It’s worth emphasizing that individualized approaches to sleep optimization are crucial, as what works for one athlete may not be suitable for another. As sleep science continues to evolve and new wellness products and strategies emerge, staying informed and open to innovation will remain an essential part of the athlete’s journey to peak performance. 





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  • Excelling in Bench Press: The Powerlifter’s Guide to Maximizing Leg Drive

    Excelling in Bench Press: The Powerlifter’s Guide to Maximizing Leg Drive


    Entering the gym

    Imagine the gym atmosphere—the familiar metallic clang, machines, the coveted bench press and the silent anticipation. Within this realm of iron and determination lies a pivotal technique often overlooked yet fundamental to the art of bench pressing: the nuanced mastery of leg drive.

    In powerlifting, the bench press isn’t only an exercise; it’s a strategic lift where technique is key! Among these techniques, none quite Improves your bench press like mastering the intricacies of leg drive.

    To truly harness the force of your legs, a systematic approach is imperative. Here’s a tailored breakdown for powerlifters aiming to elevate their bench press game:

    Step 1: Establishing a Solid Foundation

    Before lifting the barbell, ensure your feet are planted firmly, creating a robust base. A moderate arch in the lower back, coupled with shoulder blades retracted, forms the cornerstone of a strong bench press foundation.

    Research has consistently emphasized the importance of this setup, indicating a substantial increase in force generation when lifters maintain a stable base through proper foot placement and back positioning.

    Step 2: Controlled Initiation of Leg Drive

    Leg drive isn’t a forceful kick; it’s a precise, controlled motion. As the bar descends, focus on initiating force through your feet, while constantly engaging your quads to create a gentle, upward force. This action helps maintain tension and stability throughout the movement.

    Step 3: Harmonizing Upper and Lower Body Movements

    The key to an effective bench press lies in synchrony. Coordinate your leg drive with the pressing motion. As you exert force through your legs, sync it seamlessly with the upward press, ensuring a cohesive movement. This coordination optimizes force production while reducing strain on the upper body.

    https://www.youtube.com/watch?v=zvWZRodXqCU

    At Kafui Fitness, we are committed to empowering powerlifters in reaching their maximum potential. Follow the founder on on social media platforms such as YouTube, Instagram, and TikTok by searching kingkaf

    In conclusion, improve your bench press by improving your bench form and incorporating leg drive!





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