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Welcome to My House My Foundation with your host, Dr. Miriam Mirad. Dr. Mirad will discuss the many issues that cause us to submit to a life that's less fulfilling and less healthy.
Miriam will investigate this national dilemma of poor health and lack of time for physical activity and offer simple yet concrete solutions to this growing problem. So now please welcome the host of My House My Foundation, Dr. Miriam Mirad. Welcome friends.
Welcome to Dr. Miriam Mirad's hour of health and wellness on My House My Foundation on the BBM Global Network and TuneIn Radio. And this is your show. It's your show it teaches you how to add physical activity into your lives.
The average person who does not put a picture of physical fitness, yet America is a very health conscious nation. And in this program we look into the lives of each person individually. Our guest today is Nancy. She's a very bright intelligent young girl and right now she's having her education.
She's 13 years old and she's actually this week. She's heading over to Florida. So she's in Florida these days with her family and she's enjoying her summer vacation the last few days of her summer vacation before she heads back home and starts her schooling. So Nancy over here, she loves reading.
She's a reader. So she sits down and she reads. She goes to the library. She loves to read.
She's got glasses on. And whenever she looks at new clothes because she's 13 years of age and she's gaining height and weight and she's developing her feminine curves and she's very, very conscious about this. And now that her family is on vacation, her mother has told her when you get back, I will put you on a diet and exercise. So this is summer vacation.
You can enjoy it for now. And I was talking to her mom and Nancy and I was like physical activity and exercise, health and wellness. It's not when you get back from the summer. It's not a schedule.
It's like every day you have to incorporate some little things into your life every day. And that's what makes us healthy. It's not that we have to follow a special diet or a special exercise or some special fitness routine that we have to sign up for. So this is instilling good healthy, wellness, daily qualities into a young teenager.
She's 13 and she doesn't really lead a very active lifestyle because she's got glasses and her eyesight is fairly weak. And she, her glasses are really thick and her mother's always telling her don't lie down and read, put the light on and put the cell away or put your tablet away and go outside and play. And that's about the end of her mother's instructions and the mother goes off and she's working. So she's generally by herself, but she's very well behaved and she's very disciplined, neat and clean.
You know, you go to her room and the room is neat and clean. Everything is put away perfectly and all of her books are lined up and placed perfectly very neatly. Nothing is out of order and her mother tells me that she's a very neat girl, but she doesn't really have physical activity or exercise in her life. And now that she's on vacation, her mom is completely let go and she says you just enjoy your vacations and when you get back in the summer, get back, get into your school routine and then we will start a serious diet and exercise routine.
And so, you know, the number of people that take vacations and they sort of let themselves go on vacation is phenomenal. And when you get back, it's sort of like a jailhouse routine. You're sort of living in your memory of the good food you had and the good places you visited. And I was explaining her that she's a young girl.
And if she has a little bit of extra weight now, it sort of comes from the genetics. You know, the mom is a little bit plus weight. And so you develop the same eating habits as what mom cooks, you know, eat and moms want you to finish the plate and eat well. And then of course, food tastes very good.
So you have to instill good habits, whether you're on vacation or whether you're at home. It doesn't matter where you are, your body is with you. So you got to learn to do some physical activity. So you can use a little exercise every day, even if the gym is a who you don't have any equipment with you, it doesn't matter because you are there, you're physically present and your body is a physical gym, you know, you got the internal gym.
So you have to learn to use it. Now Nancy, she's gone with her family, her mom or dad and her two older brothers. They've gone off to Florida and they live a little bit inland. So they don't have a beach there.
And her parents promised her that we will take you kids to the beach and lots of fun activities. You know, Florida, you mentioned the name Sunshine State and everybody smiles and oh well, we're going to Florida. So the kids have really been looking up to this trip and they've been packing and mom has lots of snacks and lots of food with her. And of course, they'll be eating there also.
And she has all these fun activities lined up and she's got her first aid kit in case together, a tummy ache or a fever flu and cold. So she is a mom's all prepared for her vacation. So I was telling her that she needs to do some physical activity. So they're driving there and it's a it's a long 10 hour drive in.
So the trip going there, I suggested to them that they take short stops and while they're driving, don't let the kids watch the television that have a small television put inside the car and you need to stop playing with the electronics while you're in the car and look outside the window and look at the view and talk about it. So you know, that's family time that's bonding and so avoid using your cell phones while you're sitting in the car. And then you take frequent breaks. So every two to three hours you can stop and let the kids jump outside and run around the car or she has her jump rope with her.
So you know, if you have when you travel the US, very nice stops along the way that you can park your car and rest and relax places. So I was telling her you stop there and you make frequent stops. Don't try to get to Florida in one 10 hour long trip like dad's planning. We'll start and when we stop, we'll be on Florida.
We'll be right at the beach in our hotel. I said the kids think they can't really sit that long. So you know, we're discussing how to incorporate some physical activity while the kids are traveling this summer to their vacation and back. That's a very long trip and family vacations on the car are very common.
And most families, they like road trips. You can get more people in your vans and you can get more stuff. You know, you pack more things and it's more economical and that's what families like. They like the fun.
They like the economics. They like the bonding time. So and they need to take the short break. So that's what generally they do.
You know, take short breaks as a best thing. As for dads plan on making one long 10 hour trip to Florida. So you know, the kids, they get out. They can have a little physical activity and along the length of the program, I'll discuss some options and how they spent their their week in Florida.
So we'll also explore on Nancy's trip to Florida and you know, over here and actually family vacations is a priority for millions and millions of Americans. And this is a time when everybody's out on vacation and it's summertime, it's fun time and everybody's got a smile and days night and night and day and the kids can stay up as long as they want. And so schools are out and so mom's not really regulating the kids schedules and kids around their phones and you know, their tablets and they're talking to their friends. And so it's do anything you want and eat anything you want.
And I was telling them that you still need to incorporate a little bit of physical activity every day. And you're listening to My House, My Foundation and I'm your very passionate host, Dr. Mary Moran on our wonderful educational channel, BBN Global Network and TuneInRadio and we'll be right back after this short breaks of stay tuned. Do you ever wonder why certain things are happening in your life?
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To learn more about the world of Bonnie Pervula, go to bonnygpervula.com and for astrology consulting visit astrologyconsultance.com or call or email her at 808 526 1536 or bonnygp at AOL.com. Welcome back. Welcome back to My House, My Foundation on the BBN Global Network and TuneInRadio and I'm your host Dr. Miriam Arand and today we're looking into the life of one teenage girl.
She's 13-year-old Nancy and she's right now enjoying her trip to Florida and this is the last leg of her summer vacation. So she is an academic girl. She loves to read and write and she's into writing her diary and she wears glasses and she doesn't really, she's not in the physical fitness and you know, exercise is not her thing but reading and writing and that sort of stuff she likes books. So going on vacation she has packed a whole lot of books that she will be reading and I was suggesting to her mother that instead of reading books so why don't you take your diary along and you can write your diary and now with the help of electronics it's become so much easier and you got voice to text and you can take pictures so you have a photographic memory and you know, photographic diary and you can speak along with it so it saves your eyesight a little bit and you get your family vacation on the summer so when you get back you know you can tell your friends about it, you can send it to grandma, you can send it to your friends and it's a little bit more tedious than writing so everybody's on the talking and taking pictures and this girl Nancy she loves to keep a diary and would you believe the number of girls that actually keep their diaries is quite phenomenal despite the fact that we're an electronics age now and we rely on most of the social media but old-fashioned diary keeping is still in there and would you would you believe such a high percentage of girls between the ages, teenager years, they like to keep these diaries which are actually physical books, no pretty books with borders around them and with the lock and key and the right all their personal stuff and their personal conversation and how they feel and what they did and so I was telling her that you make a section for your exercise so what did you do physically so like they're on the beach but she spends a lot of time just getting to the beach and then once she's there is her books and she pulls out her tablet and her iPhone and she does a little send her pictures there to her friends so it's not really physical once she gets to the beach and she doesn't like to really go into the water because she doesn't feel really bathing suit she's very conscious of how she looks and so she keeps her towel wrapped and I was telling her mother that if you don't have your equipment with you you can use your own body so you don't have any gym you don't have any jumper over you know nothing with you but something is simple as just standing on your tiptoes and going up and down and girls like to do that you know it's a total body exercise very simple and you can do it anywhere whether in your hotel or whether you're taking a break on some trip you're going to or whether you have the beach and phenomenal and you go up and down on your toes and the whole body balances on the feet and that is the name of my show here my house my foundation so it brings to your conscious that the whole body stands on the feet like the house stands on its foundation so when you don't really have the time to put into physical activity and and do a whole workout you focus on your feet because that is what the whole body that's the structure the whole body stands on and that's the structure that supports you you know it's your Hercules so you need to invest in your feet and there's a lot of signs there so for girls right now if you're on vacation just go on your tiptoes stand on both feet and just go up and down so just stand on all your toes and raise your heels up and down up and down and that's wonderful exercise and it not only gets your alignment your balance your posture it's perfect exercise and to when you're going up and down you can hold a chair but if you can balance with your arms out so it engages you know your upper body also along with your core and your legs so phenomenal total body exercise and you know what Nancy loves to do this she says it's like flying and it's moving in the air and little girls I mean she just broke out into laughter when I told her this and and so she likes it because you know it doesn't make her sweat and it doesn't take a whole hour either and she told me she did it at the restaurant when they were waiting for the food to come and it was such a long time before they got their food because the restaurant was packed you know it's just full of tourists there and everybody sort of aims Florida you know it's one of the sunshine states is one of the popular destinations so you can imagine that when you go to the restaurants they're pretty full and you have to wait for your time and so this intelligent young 13-year-old Nancy what she did was her dad ordered you know so they ordered the food and dad placed the order so what she did she just stood up next to the table and she did this really simple exercise just get up on your toes and just go up and down so they had to wait like good 15 minutes for their food to come and she told me that this was the exercise I did and my mom was so proud of me and my dad was so proud of me that I actually exercised before I ate and she told me then she had the full plate that she felt hungry afterwards and I was like oh that's because you know you exercised so she's enjoying her summer vacation the last few days of it down in Florida and you know she you know she texts me what I'm doing and what's happening and she sends me pictures and this last week she's there on the beach and she's not really a beach person but a few exercises you know have really gotten her up and about and and she she has really improved her ability to take pictures and and she gets a lovely sunset and the water gets the background and lots of tourists and I tell you the place is pretty packed full and I wonder Florida is one of the most popular destinations and we love family vacations the percentage of people taking family vacations has actually increased from last year and every year there seems to be increased and and this is a time when families bond together so family vacations have become like a stress reliever you know I mean it gives Dan a chance to get out of the office and mom a chance to get out of the house and so the whole family heads over to vacation all right so you're listening to my house my foundation and I'm your host Dr.
Mary Moran on the BBC Global Network and Tune in Radio and we're heading in for a short break so we'll be right back and you stay tuned essential nutrients LLC is the brainchild of entrepreneur Barbara Burns inspired by a desire to help others Barbara worked with a team of scientists to develop unique nutritional liquid supplements with the goal to improve the quality of your life glucose amine zinc and calcium are essential to well-being and this is the focus of essential nutrients LLC whether you're a professional athlete weekend warrior student business owner or homemaker essential nutrients offers products for everyone including the family pet and they're easy to take no pills health requires commitment exercise a good diet proper supplementation and action so take action today and get your supply of essential liquid nutrients by visiting www.essential-liquids.com don't put off your health any longer take essential products today and start to measure the difference only see the 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we're looking into Nancy's trip in Florida she's a 13 year old teenager girl who is now enjoying the last leg of her summer vacation and guess where in fabulous Florida and her family has driven 10 hours you know a long drive to make it to the Florida beach and that's where she is so she's enjoying her time with her family and she's made a couple of friends and and so we're looking into how she can incorporate some physical activity while she's on vacation even though her mom says that you can eat what you want and do what you want and then once we get back home and that's when I'm going to put you on a diet so you lose these extra 20-30 pounds here I was telling Nancy that health and wellness is a lifelong journey it's not a battle it's not a struggle it's a lifelong journey you have to incorporate healthy tips healthy lifestyle along the way so like you eat healthy so you think healthy and this girl she loves to read and write and the library was actually not on her list and and I suggested to her mother that the library where you're staying is actually not very far so it's just two three blocks from your hotel and well what to find that wasn't and so now she actually went walking with her dad to the library the public library near her and so she checked out a couple of books and and she walked back to the books in her nap site that's extra which she was telling me I was carrying weight in my nap site and that's a good girl so she walked there and she walked back and she told me that she didn't slump over and she stood her straight in and she stood straight like I always teach you maintain your posture all your life don't slouch at any age you need to maintain proper posture so so now her mom says that she's going back morning and evening to the library because she takes her books with her wherever she goes in her nap site and she loves reading so whenever she has a few minutes she'll read those books and then at the end of the day or the next day you know she goes back and and and she gets some new books out so she's walking to the library and she's walking back to her hotel and not only that they were planning on driving a lot but but since um Nancy has started walking to the library so what they do now is whatever is walkable distance from their hotel they go to those restaurants so they actually walk to the restaurant as a family they enjoy a nice meal there nice breakfast lunch or dinner and they actually walk back and the beaches you know their hotel is right on the beach so they can walk to the beach and then they walk back so they're incorporating these little walks so instead of taking their their car and driving you know long distances because they already drove 10 hours getting to Florida so what this family is doing now is is they're staying within the hotel distance whatever is walkable distance within the hotel so Nancy she's walking to the library and walking back to the hotel then they walk to the nearby restaurants for all their meals and then they walk back to the hotel they walk to the beach different parts of the beach every day someplace different whatever is walkable so so they're choosing all these national places to go and fun-favy places to go that are walking distance from the hotel and and a mom and dad they really love this idea and even dad was saying that he feels so much better when he walks and he's um he's already lost two pounds so even dad's lost two pounds and and mom hasn't lost anyway but she feels better and and she says she doesn't want to get down to the wings scale while she's on vacation I definitely agree with that and coming back to Nancy there's a smile on the girl's face because she's like now I'm going to go walking to the library when I get back she goes to the library uh on weekends you know she she's a reader so she loves to read and she says that what I'll do is some I'll have mom park her car two blocks away and then I could walk because in her hometown the library is a little bit farther so so she her mom is going to park the car two blocks from the library so she can walk two blocks and then they can walk back to the car so I saw well that's a good idea anyway to incorporate walking some form of natural activity in turn your life that's phenomenal and I tell you she has taken up on walking and going up and down on her toes she says boy this is good and this not only engages your lower leg muscles but it's the whole body because you have to balance so if you can try it you know you can try this on vacation whenever you have a little five minutes here and there you don't have need anything so you just stand on your toes so you stand on both your feet place the shoulder width apart with your toes pointing forward and hold the wall or a chair to stand on your toes and slowly go up and down up and down on your toes and she loves it and the thing is when she gets tired she just puts her heels on the ground and foot flat there so she takes a little breather in between and then she starts up a little bit more so there are no reps no sets no equipment no counting she just enjoys as many as she can do she does uh toll raises so she's enjoying this little exercise and she loves it and she's written about this exercise in her book and her trips to the library walking trips so this girl has definitely discovered a new new form of daily exercise that she can do and she loves it so it gets a physical exercise plus it gets her reading she loves to read so it combines her her two needs she needs to read something she's a reader and she writes her diaries so she sits a lot and this electricity doesn't even take much time and it's one exercise that is easy to do and the whole family's doing it so so now the whole family's walking it on their trip to Florida and they like this so they have sort of re-altered their Florida what they were supposed to do and all the places they're supposed to visit and so mom and dad and the kids deciding that we will go to those places that are walkable distance from the hotel so we we get this exercise and not okay the kids need to exercise but mom and dad also dad has got an office job so he's basically sitting at a desk job and he doesn't really get up and about much so he was looking forward to this trip to Florida you know they drove 10 hours so that's that's a long drive there and now that they're in Florida they're enjoying the sunshine and they enjoying the good weather and definitely enjoying the good footpaths that they have so you're listening to my house my foundation and I'm your host Dr. Maryam Rudd on tune and radio and we'll be right back after the short break so stay tuned animal lover author artist and public speaker Patricia Dali life is a renaissance woman in her own right a lover of animals from a young age Patricia lives on a farm in Virginia and has rescued neglected thoroughbred horses keeping them or finding them safe havens she is also a published author and her book's document real life experiences that she shares in her passionate stories taking the reader around the world in a colorful kaleidoscope of life an accomplished artist Patricia Dali life's oil paintings feature animals but portraits stills nature and abstract and she allows the brush to paint the image in an organic natural way a public speaker Patricia is motivated to continually wonder about life and advocates for all of us to do the same and document our own unique history to learn more about Patricia Dali life visit www.literarylady.com and www.patricia-like.com or email her at pdlife at gmail.com and then together we work as a team to help you reach your specific goals life is worth living the best you can be working with a life coach you're fulfilling those dreams and goals is your passion and it's your way of living let me help you do that today let me help you really reach the best that you can be as a person and live the life you should be living i'm st fagan i'm a life coach and i'm here for you contact st fagan at fagan and associates ink.com or call 1-800-239-2701 and i'll be glad to help you move forward to live the life of success reach your dreams your goals your objectives we can do it together welcome friends welcome back to my house my foundation on the bbm global network and tuning radio and i'm your host dr mary marad and today we're discussing how an active 13-year-old teenager is spending her vacation in florida on the beach and this occasion she's learned actually two physical activities that she can do every day and you know when she's enjoying it so this family is now planning even their next occasion and so they're their on this vacation and they're already planning the next vacation can you believe that and that's sort of like a lot of families the old way of taking vacation was going to on a family trip in the national parks and you know with this family um they're a modern american family and they're following the trend of taking these exotic trips overseas so hopefully next year they're talking about a trip international and and that's what a lot of people are doing now they're they're going with groups and they're doing doing tours so you're with a group and so you don't get lost and and you have a tour guide and there are other people so you start out as a group and you go overseas and on the trip you're with the same people so it's like a security blanket and you have your friends with you so that's why this family is also discussing their next vacation while they're still on this vacation they're planning the next vacation and this one they want to go to europe and they want to go to Ireland they want to go to Switzerland the italy greeze and break a few plates there so they're already discussing their next vacation and and uh uh dancing wants to go into the warmer climate you know italy and greeze and she didn't like the cold climate because they have plenty of cold over here she says you know we come from a cold climate so she wants to go in vacation where it's nice and warm and sunny and breezy and and she's looking forward to next vacation and she says that now that she's taken up walking she's going to burn this extra 20 pounds that she has it and she feels a little self-conscious wearing a bathing suit so she's not really a swimmer now but she says that once she she will continue with her walking and these tall rays exercises that I taught her which she can do like anywhere standing in the line in school or anyplace where she's standing for the bus in the morning the school bus she she can do these little exercises anywhere talking to her friends she says even while i'm on the telephone instead of sitting down you know what i'll just go up and down on my toes and i was like good girl keep it up and and it's not like doing 100 tall races at once so you can do however many you want but the important thing is to do it regularly every day you got to incorporate five minutes three minutes here and there you don't have to count so that's a good thing about natural exercise you incorporate it within your day and it's easy it's not stressful and nobody's pushing you there's no force being applied you understand that you have to move you have to have a little physical activity so so your bones are strengthened and then the bones pull on the muscles the muscles are toned and you have a tone body you can stand up and good posture looks graceful so Nancy aims to wear high heels as a jerk girl you got high heels down the line you'll be wearing high heels and you know when good posture is absolutely essential because you can't slouch in heels you got to you got to be smart and chic looking and when you wear heels it goes with a nice dress and now that they're in Florida so they're doing a lot of walking and and these family passes a lot of does a lot of window shopping going to and from their hotel in Florida right down the beach and lots of lots of a chic wear and lots of florals and lots of dresses and those don't really cover the body like like coach you know so you have to be a slip fit in order to wear these chic summer clothes and that's what she's aiming for and her mom is also looking into walking with her and and she actually goes to the library walking with her dad so but mom also needs to do a little bit of walking and and so is her dad is like okay why don't we go together to the library or outfit so mom she walks to the restaurant because she has to and her mother's not really a walker but she's happy that Nancy is taking up walking and and so she enjoys the good posture she recognizes the need for walking so she walks to the library and she walks back they're walking to all the restaurants they walk back they do window shopping they're the beads so wherever they go they're into the car you know they have their car but they rented a small one to go around you know her two brothers so the father invented a car for them so the boys could drive but now they have returned it and the father says wherever you want to go you have to walk and walking has become their new family thing so you know you walk and and while they're standing in one place you do these toll raises so whenever you're talking to Nancy you can see you're going up and down and she's sending me these videos and and she's talking to her dad or mom and wherever they are you know she's going up and down on her toes and and it's easy to do and she enjoys it so it's a good exercise and and you would think that's a very simple exercise and it doesn't really do much but you're really mistaken the whole body stands on the foot and once you strengthen the foot there there's more to what I could tell you there's so much science involved there so you just take my word for it and try it and you will feel the difference yourself that when you get up on your toes up and down the muscles that you engage you know the skeleton that you strengthen the bones that you strengthen you can feel the length of the muscles so it's like the whole leg your body core in the center of the body engages you have to balance and if you hold your shoulders up so it's also aligning your whole spine so your whole back muscles are engaged and if you balance a little bit with your arms so your arms also you know you're telling them a little bit so it's a whole body exercise and it's so simple you can start when you want you can stop when you want there's no gadgets involved and no really particular shoes or or you can even do it barefoot that's the beauty of natural exercise nothing involved in the benefits they're just so so so phenomenal so she goes walking with her dad and her boys sort her two brothers they sort of go on their own but dad has returned their rental card and says you can go where you want but you got to walk so they say okay can't argue with your father so whatever dad says is it because he's playing the bills right now and so Nancy here she's enjoying taking pictures and she's got really nice pictures and it's easy with the cell and and she's writing her diary and she's incorporating her newly found physical fitness exercise that she loves to do so her she sent me a picture of her diary and she's writing how how walking makes her feel good and she loves the fact that when she's walking she can talk to her dad because you know he has also started to walk with her going to the library because she's only 13 so they don't allow her to walk in Florida on the beach by herself and this is a new physical activity that she has incorporated so you're listening to my house my foundation and I'm your host Dr. Mary-Murad on the BBM Global Network Intune and Radio and will be right back after this short break so stay tuned.
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annual survey showed that the amount of money that people spend the amount of money America spends on summer vacations is above 100 billion dollars a kid you believe that in America we actually spend over a billion dollars for summer vacations and that's actually a good thing because people need to have a little break they need to have a vacation dad works hard all year you know mom works hard all year and of course the kids are in school and they're really studying school is a really really difficult they they need a stress break so family vacation is absolutely essential and this is a time when families bond and most families they they prefer to go a road trip you know they prefer to go by driving together in their van or or their rental trucks some you know these little ones that you go and and what they do is they sort of link together so it's like a couple of families so you know you're driving but you're driving in a group so everybody you can sit with your friends or you know mom sits in one car and so they travel in a group and it's lots of fun and people actually now they some traveling together is on the increase mostly two or three families go together and single family trips are sort of not very popular because it's sort of like putting your house on wheels you know you got mom dad and you got yourself and listen to the same things so now it's like you're going on vacation so you have to have some fun you have to have your friends and your family with you but a little bit more interaction puts a little bit more liveliness and makes conversation more interesting so the average of families they go is like three you know at least three families they group together and and and so they you're driving in a line and you feel a little bit more safe because you're sort of going across straight state lines and and sometimes you know we travel long distances and we drive at night and believe me I've driven most of the night myself and and in America the highways are excellent and they're well police or you see police patrols all over so they're well protected and and lots of cars on the road so even if it's past midnight you don't seem like you're alone and lots of cars on the road with you and believe me most of America they travel by by car and lots and lots of cars so it involves lots and lots of hours sitting down and kids they're sort of a little bit jumpy and it's hard to keep your seatbelt on for such a long time like Nancy's family they drove 10 hours to Florida and it's a very long time and in the planning dance and when we start when I stop we will be in Florida and the kids said mom is like oh boy and it's hard to sit down for this long spell so it's best to stop like every two hours you know you must stop it seems like it'll take a little bit longer but make use of these vacation spots that they have you know these resting places along the way and they're perfectly safe and it's a large space everybody's park there you're not the only one and you have a couple of cars and there's something to eat and you can walk around so you definitely want to stop for at least 10-15 minutes every 10 minutes and get out so you're sitting down so stand up walk around your car if nothing else and walk around the little place if you want to and if you don't want to really walk far from your car the best thing that you can do is stand up on all your feet all your foot you know both feet together and go up on your toes so you're going up on your toes up and down up and down and you do as many as you can slow motion and this engages all your foot muscles all your lower leg muscles all your thigh muscles all your glutes have all your body core and you maintain your shoulders upright and engages all the muscles right up to your shoulders can you leave all the back and then if you get tired very simple you just put your foot flat on the ground and take a little breather drink some water you can rest and and if you want start doing some more or if that's enough for this trip it's okay because the aim isn't to do so many altogether the aim is to spread physical out through the day every day so if you're sitting down you want to not only do this when you break when you have stopped at these vacation spots you know these resting places but you know and even when you're sitting in the car you can also move your feet up and down so if nothing else you know you move your feet up and down and it gets the stiffness away from your legs and you can straighten the leg and you know you can straighten the leg a little bit because bending is sometimes hard and when you sit with the knees bent for a long extended period of time it's hard to stand up because the knees sort of they stiffen up so you must take these small breaks and actually physically get out so you actually physically move and if you do nothing else but a little stand up and down that's perfectly fine so you have to physically get out of your seat and get out of the car so so you stand and when you stand you stand on both your feet you know don't lean on the car or your vehicle so you stand straight because you've been sitting on the chair and your muscles don't engage you know you sort of lose tone just being slouched in your seat in your car i mean you drove for 10 hours it's a long long ways and and mostly i see kids now they sort of don't even sit they're sort of like every way possible they're relaxing and they use their car chairs car seats like a like their bed sofa bed and they got their legs crossed legs up you know cross their legs and foot up and down and kids are just sort of having fun and everything is possible as long as you have your seat belt on so i i was telling her that it's not a good idea to have fun and jump around while you're in the car you sit properly while you're in the car and and if you need to move your your foot you move your toes you straighten the leg you can bend it back a little bit so just sort of move your feet while you're sitting so you're listening to my house my foundation on the bpm global network and tune in radio and i'm your host dr maryam rann and we'll be right back after the short break so stay tuned my dreams my challenges and joys is an inspiring book by author linda jonazo this real life account of raising a child with autism from birth to adulthood takes you on a journey of compassion love and hope as it tells the incredible story of a devoted family and their beloved daughter together they faced adversity and never stopped believing they would find the help they were seeking a breast cancer survivor linda jonazo has a giving heart with a background in social work with the mentally ill and the homeless linda continues to help families in her community and her book my dreams my challenges and joys brings greater awareness to autism and those families in need to purchase your copy visit www.lindajonazo.com it's also available on amazon.com and barnsonnoble.com don't delay 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interviews best of all it's free jobs annex.com that's j-o-b-s-a-n-n-e-x.com welcome back friends welcome to my house my foundation on the bpm global network and june in radio and i'm your host dr mary mr and today in our show we've been discussing the need for physical activity in the life of 13 year old nancy right now she's on a family trip to florida on the last leg of her summer vacation and they and you know august is the most popular summer to take a family vacation because june is like just got out of school and we're planning so we're planning in july and it's fourth of july and okay before school and you know we're doing something and and so august ends up you know the summer is popular and the most of favorite month is after fourth of july that's the most favorite time that most people go off on vacation and july and august so you know end of summer everybody's off on vacation is the summertime and i tell you millions of families they make it a priority to go on a summer vacation and and that takes is two weeks off or whatever days he can and believe me he's the one who's driving really long hours like nancy stan he drove ten hours to florida and he was investing in time in driving one go ten hours ago and whereas it's not really healthy to be sitting for ten hours and you need to be taking a break every two hours so whenever you're driving no matter what the distance is you need to stop every two hours and actually get out of the car stand up on your two feet and balance your body and walk a little bit so you can walk back and forth or you can walk even around your car and if you're in one of these places where resting places you know you can walk it's quite a big place so you can walk a little bit and the aim is to get some circulation you know to align the bones to get the muscles working to get moving you know that you can't sit we're not as a dead person and life is full of movement you know life is life life is motion life is movement so you got to move you got to move the outside and then the inside will move if you don't move physically then all your organs are functioning internally and the junk is just stuck there so you have to move the muscles you have to move the muscles in order to do some movement some exercise which gets the internal blood flow going so you got to clean everything on the inside by good circulation and you know when you have to use these little basic facts of science while you're on your family vacation because family's definitely going vacation and vacation time is when mom says you can eat whatever you want day or night you don't have to sleep on time you know it's your time it's your vacation and once you get back from this vacation then i'm going to put you on a diet and i was telling Nancy there's no need you know you can start right now this is the first day of the rest of your life so you prioritize and good habits they last a lifetime so Nancy she has good skills of walking and she enjoys walking and she walked on this trip to Florida with her dad and this was like a new bond that that came between them so dad would walk her to the library and you know they would walk back so this was like a daily walk for them additional and they enjoyed it so it was bonding time they talked together and it was fun time because Nancy was going to the library she loves reading she's into books and then apart from that she found out that she likes these little exercises i taught her getting up on her toes up and down and so we have instilled some good habits in this young little girl and you have been listening to my house my foundation on the bbm global network attuning radio and i'm your host dr maryam marad and we will meet again next week so till then farewell this has been my house my foundation with your host dr maryam iran if your home exercise equipment is serving as a piece of home decor then tuning each week as dr maryad helps you get back on track join dr maryam iran on the next episode of my house my foundation you've been listening to the bbm global network the ideas views and opinions of this broadcast are those of the participants of the program and are not necessarily the ideas views and opinions of the bbm global network company