six ways to work on balance

1. Seated knee lift -on a balance ball or edge of a chair, pelvis and spine neutral, knees flexed, feet on the floor hip distance apart, arms reaching to sides, lift one foot and hold for 30 seconds then switch feet.
2. balance on one foot -the other to the side with both arms reaching out to sides.
3. lay on stomach and reach back to grab ankles holding knees together as much as possible.
4. push up, start in plank position place feet on a stability cushion or pillow, bosu, or balance ball
5. use a broom or mop handle, start with feet shoulder width apart use broom or mop handle to stretch up and to the side 10 on each side.
6. standing knee lift- standing legs hip-distance apart, holding the ends of a flex-band(or strap) arms reaching toward the ceiling, arch of one foot on flex-band. keeping arms straight, lift one knee with control ex: press down extending knee.

creating cultural capital

I had never heard the term cultural capital until a friend explained this to me the other day, capital is defined as stuff such as real estate capital or financial capital so cultural capital is knowing the rules or etiquette's each culture has. I believe this will be quite useful for the youth I work with.
  I am definitely going to incorporate it at my next youth empowerment which is Friday's at the DASH center for the arts on 1504 MLK Jr. Way from 9-11:30pm

how to fit in at least the smallest dose of exercise in everyday

* Stand up and stretch every 30 minutes
* find an excuse to take a short walk around the home or workplace once an hour.
* walk to the farthest bathroom when going to the restroom.
* Stand and/or walk around the room when talking on the telephone.
* Get up and move (or at least stand up!) during every commercial break while watching TV. or between chapters/articles while reading.

time on our hands

So many have no time because of work and family, and so we at
A Better U  have put together a program for whole families to work out together. As they say families that play together stay together. When we combine as a team it brings alot more to the table and alot of laughter to the group. Let me not forget to mention the sweet sweat that takes place. We like to challenge  both the beginner through to the advanced and everywhere in between.

what to do when a strike keeps your kids home.

Amy's top ten things to empower, educate, and mobilize
1. do a family report on a country you and/or your kids are interested in. (each person researches an area-- wars, people, culture, climate)
2. play games even  hide and seek or eye spy but change up the rules
3. start a garden even if your working --agree on an area, let them work on it while your working.
4. make a family bucket list--trips, experiences ect..
5. family fitness time ---walking going to a park
6.creating a family exercise bucket that everyone works to complete
--300 push-ups, 500 sit-ups, 10 miles, ect..
7. read a book together as a family
8.create a drama each person gets a part
9.have a family Olympics --invite others to participate
10.as a family take the community dance class at the DASH Center for the arts on Thursdays at 7pm