All posts in Health, Sports & Fitness

How To Coach Girls Alison Foley Mia Wenjen coaching book for girls

How To Coach Girls COVER REVEAL & 2 Chapter GIVEAWAY!

We are so excited to reveal the cover for our new book, How To Coach Girls, that I co-authored with Alison Foley, Boston College Women’s Soccer Head Coach!

How To Coach Girls Alison Foley Mia Wenjen coaching book for girls

How To Coach Girls by Alison Foley and Mia Wenjen

Did you know that 70% of all kids quit organized sports by age 13, with girls quitting 6x the rate of boys?

Volunteer parents and experienced coaches alike will find invaluable advice on creating a successful team that motivates girls to stay in sports beyond the middle school years. Twenty-two chapters cover major issues, including how to pick captains, the importance of growth mindset, issues around body image and puberty, as well as the challenges of coaching your own daughter.

In addition, fifteen professional coaches from a range of sports, including former Olympian athletes, give their advice on what girls need from a coach to allow them to flourish in sports, and most importantly, have fun.

2 Chapter GIVEAWAY of How To Coach Girls

I am giving away two chapters of How To Coach Girls. You can download it here. Read more…

A Health Tune-up for the Whole Family

A Health Tune-up for the Whole Family

The end of the year is a great time for personal and financial accounting. But it is also a good time to take stock as a family on matters regarding your family’s health. Establishing good health habits in children now when they are young will help them become adults who fall into a healthy lifestyle more easily than their counterparts.

Here are some steps you can take that will not only help give your whole family a health tune-up. But also set the tone for the year to come.

  1. Start with a family meeting.

From nutrition to fitness to health checkups, getting everyone on the same page can take time. What better way than through discussing it altogether. Of course, you and your partner should know the major points you want to cover beforehand. And avoid putting anyone on the spot by handling sensitive issues privately. For example, if one of your children is battling with a food disorder or with overeating, these kinds of issues take delicacy to handle. So have an outline of safe topics you can cover together, but also a separate list that might need some one on one time with your child. Read more…

How to Guard Your Child from Developing Eating Disorders

How to Guard Your Child from Developing Eating Disorders

One day your child was happy and carefree, and the next she or he seems moody, depressed, and has stopped eating.

The reason children develop eating disorders ranges widely. According to Mayo Clinic, it could be that he or she wants to join an activity that requires participants to be lean. For example, cheerleading, gymnastics, ballet, etc. Or it could be due to pressure from his or her peers to be thin. And yes, even children under 12 can begin to feel this pressure. In a Common Sense Media report, it was found that kids as young as five years old are already thinking about ideal body types. Read more…

How to Protect Your Kid's Eyes - 5 Trusty Tips

How to Protect Your Kid’s Eyes – 5 Trusty Tips

So, you’re raising a reader! And the good news is that your child loves to read. The not-so-good news? With the rise of the digital age, a large portion of our reading is now done on digital eBook devices. Laptops, iPads, smartphones, and other tablets all conspire to give us digital eye strain or computer vision syndrome. Is there anything a parent, educator, or caregiver can do to protect children’s eyes? You betcha! Read on for 5 tips from the experts.

  1. Evaluate their vision.

Have you noticed your child squinting at text? Does he or she seem to hold the books closer to his or her face than necessary? Does he or she complain of tired eyes? Even if these symptoms are not present, when was the last time your child went for an eye checkup? The American Optometric Association recommends that children between the ages of 6 to 18 go for annual eye checkups. Getting glasses to prevent eyestrain is a smart move that could encourage hesitant readers. In fact, eyestrain or poor vision could be what has been holding your child back from fully entering the wonderful world of reading.

  1. Balance plays a role.

Too many hours spent with eyes glued to a screen is not good for the eyes. Eye muscles get fatigued, just as other muscles do in our body. Other symptoms of overuse? When your child complains of dry, irritated, or sensitive eyes. Wearing a pair of computer glasses like those offered by Felix Gray will combat these symptoms by filtering blue light and eliminating glare from screens, the two main culprits of digital eye strain.

But there are also other secondary effects to eye strain that contribute to poor health habits. In a report published by CNN, it was found that the average American spends 10 hours in front of a screen. The statistics for children might be different, as where an adult likely uses a laptop for work, a child will be in a classroom. So, while the hours in front of a screen might be less for a child, compared to an adult’s, those hours mean less time a child could be outside, playing. Being active when young is an important habit for kids to establish that will help them avoid becoming overweight later in life.

Help your child avoid eyestrain by making sure your child is also going outside and playing. And that he or she has an active life outside of screen-based entertainment. Read more…

Honey Lemon Ginger Tea and Honey Lemon cough drops

Honey Lemon Ginger Tea to Beat Cold and Flu Season

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I’ve teamed up with Star Market to share how my family deals with cold and flu season.

Have cold and flu season hit your family yet? We’ve already had our first round of colds, coinciding with our first week back to school. It’s not the best time to miss school!

Honey Lemon Ginger Tea and Honey Lemon cough drops

I find that tinctures — old fashioned teas steeped with herbs and fruit — help my kids beat a cold. The teas help to flush their system with fluids and the warmth soothes their dry sore throats. They also feel cared for. I’m sharing our Honey Lemon Ginger Tea recipe — it as easy to make as lemonade. Read more…

Marc Gargaro boxing trainer for US National Elite Team

HOW TO COACH GIRLS Progress Report

We are so thrilled to have fifteen coaches lending their wisdom to How To Coach Girls. The lineup of coaches is below. After the interviews were conducted, two of these coaches received recognition:

Acacia Walker, Head Coach of Women’s Lacrosse, Boston College was named NCAA Division 1 Women’s Lacrosse Coach of the year!

Marc Gargaro, Boxing Trainer, Nonantum Boxing Club was selected as a national coach for both the men’s and women’s USA Boxing Elite National Team that competes in the Pan Am and Olympic games.

Marc Gargaro boxing trainer for US National Elite Team

With 70% of kids quitting organized sports by age 13 and girls quitting at six times the rate than boys, it’s clear the the priority for coaches and parents is to keep their girls in sport!

The benefits of sports for girls are numerous: higher self esteem, higher high school graduation rates, lower teen pregnancy rates, less issues with body image, travel opportunities, overcoming adversity, setting and reaching goals, making new friends, and fitness for life.

We hope our book will help parents feel confident to volunteer as coaches, and coaches to feel like they have a resource that has practical ideas for creating team chemistry and keeping girls engaged in sport.

Ainslee Lamb on how to keep girls in sport:

And now for our lineup of coaches:

Fabian (Fabe) Ardila, President at MGA Sports Inc., and High Performance Court Coach, USA Volleyball

Fabian (Fabe) Ardila has coached volleyball for almost 30 years. In addition to having held the position of Assistant Coach for Harvard University, he has coached high school volleyball for both boys and girls at Newton South, Wellesley, Sacred Heart, and Weston High Schools. He currently coaches at the club level for Smash Volleyball, as well as at his own club, MGA. For the U.S.A. Women’s National Volleyball Team, Fabe was a coach for the setters who competed at the Rio Olympics under Coach Karch Kiraly. He is currently working at U.S.A. Volleyball with high performance athletes, training future Olympians. Last, but certainly not least, he coached his three daughters who all play at an advanced level.

How to Coach Girls Read more…

Baby & Boxing Announcements

Baby & Boxing Announcements

Thank you to Basic Invite for sponsoring this post. My opinions, as always, are my own.

My boxing trainer is not a man of many words and doesn’t tend to share details of his private life so it’s up to me and my mom friends who have been training with him for over five years to extract this information.

Mia Wenjen and Marc Gargaro at Nonantum Boxing Club

Typically, we train in small groups of two or three, occasionally ramping up to five. Once in a while, though, it’s just one lonesome person. That was me last week. On my own for a one hour private lesson. It’s a great learning opportunity, but I like and need the rest period that one or two other compatriots provide. Read more…

Boxing fitness giveaway

Boxing Fitness Package GIVEAWAY to 3 Winners!

One of my readers requested that I do my boxing fitness giveaway featuring BOXYGEN and Expert Boxing’s 30 Day Boxer’s Diet ebook again this year, so I am. In fact, this year I am doing it up and giveaway 3 sets of both the video and ebook! See below to enter.

BOXYGEN cardio boxing fitness DVD

BOXYGEN is a cardio fitness boxing trainer DVD created by my boxing gym, Nonantum Boxing Club. Eric is the cousin of my boxing trainer, Marc. It’s a very old school boxing gym run by 7 male cousins.

Use the BOXYGEN DVD for cardio boxing exercise. You don’t need special exercise equipment to do this great workout: Tthree 30 minute workouts plus supplemental workouts – focusing on different aspects of overall fitness: Body Strength, Body Core and Body Conditioning.

BOXYGEN Workout DVD includes:

  • BOXYGEN Punch Chart
  • BOXYGEN Training Calendar
  • BOXYGEN Training Guides and Instruction

The BOXYGEN DVD retails for $30.


Read more…

Our Family Yoga Class & GIVEAWAY

Our Family Yoga Class & GIVEAWAY

It was my husband’s idea to start a weekly family yoga class. He didn’t want to do yoga with strangers, and he also thought it was the only way to get our oldest to practice yoga. Grasshopper and Sensei had the four concussions from volleyball, and now she needs to work her way slowly back into physical activity.

Our Family Yoga Class

PickyKidPix has hung up soccer cleats, switching over to competitive crew, but as a coxswain, she’s not getting much exercise. She went through puberty recently, and her joints are looser. For the first time in her life, she complains of knee pain “on her inner right knee when she runs on pavement.” Yoga will help with that.
Our Family Yoga Class Read more…