Healthy Halloween Treats

I have done alot of things in my life: hosting tv shows, acting in major motion pictures, television dramas and comedies, commercials, producing, directing, writing and creating tv shows, interviews, music, art, sports and even accomplishing some of my travel dreams: hiking to the top of Machu Picchu in Peru, walking atop a glacier in Alaska and dining at the US Ambassadors home in Japan after performing in the City to name a few.

Discovered in 1911, Machu Picchu is one of the most beautiful locations in the world. The city is made of stones weighing up to 50 tons. How did they get up there? There weren't tractors back then.....

But, here is something I NEVER thought I would get to do. The other day I had the honor of leading my first born daughter's Brownie Troop in a fun Fitness and Food Class so they could earn their Badge.

From my point of view, for over 20 years, I've helped millions of people around the world learn about health and fitness. It's a whole new meaning to me when it's for my own children and their friends. Quite a significant part of my life.  It was a real treat.

My first born is now 8. Helping her Brownie Troop is so very special.
They grow up too fast.

What fun we had! Here is what we did.

Food:

Since Halloween is coming up, we made Spooky Snacks that were Apple Mouths with Straggly Teeth and Tongues.

Ingredients: Red and green apples, sharp knife (for adults only), almond slices and cheddar cheese.

Fit Mom bragging rights: I asked my daughter what the "tongues" should be made of and at first she said "Fruit Roll Ups." She quickly said, "No wait Mommy, those have too much sugar, let's use cheddar cheese slices and besides that tastes better with crunchy apples." (Sigh. This Fit Mom is so proud.)

After our Spooky Snacks, I taught them how to read the Nutritional Breakdown on packaged cereals and crackers. They quickly learned what to look for and all have fun picking the "healthier sweet cereal."

Fitness:

Then it was on to the Fitness part of the Badge. I led them through a fun Plyometric Obstacle Course that include jumping on a mini trampoline, hopping over hurdles and bunny hopping thru a fitness ladder. 

They had so much fun cheering each other on as they took turns on the course. Little did they know they were doing Plyometrics that are done by highly trained professional athletes for training to increase muscle speed and power. 

I have incorporated many Plyometrics into thousands of Kiana's Flex Appeal shows for ESPN. These exercises are a really fun way to lose fat and tighten your body FAST.

Here is a sample of a recent Plyometric workout I did for CBS Health, "Flab to Fab with Kiana." 

Flab to Fab CBS Health

For another convenient workout to do at home, try the Fitness Band DVD to tighten your entire body. It's a wonderful workout using the Fitness Band as resistance.

Fit Moms Lead by example.

Video: CBS Health: Flab to Fab Workout

CBS Health: "Flab to Fab" Workout: Plyometrics: leaping, bounding and jumping movements and increase muscle speed and power. They are easy to do anywhere-even at the beach! Best of all, they are fun to do and it's like being a kid again! Enjoy!

Exercise 1: Jump Squat

Starting position: Stand with feet slightly wider than shoulder width apart, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.

The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times.

Tip: Try and jump as high as you can. Exhale as you jump.

Exercise 2: Split Jump

Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until your front leg is parallel to the beach. Your upper and lower leg should be at 90 degree angle.

The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times each leg.

Tip: Try and jump as high as you can. Exhale as you jump.

Exercise 3:  Split Switch

Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.

The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head and switching your feet so that the back foot is not in front. Land on your toes and round off onto your heels. Repeat 15 times.

Tip: Try and jump as high as you can. Exhale as you jump.