Caring for our kids

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14 Des. 2015 - Jones (36) By: Antonio Jones

In my last blog I shared how my wife and I uses running to keep our kids happy and healthy. The response was so overwhelming that I decided to have a follow up article.

I always knew that the current lifestyle that we as parents, and ultimately our kids, have will result in overweight or obese adults and children. My own Body mass Index (BMI) also suggest that I am overweight, hence trying to include healthy eating and some physical activity in my lifestyle.

I took some initiative and did some research on the topic and found that the Commission on Ending Childhood Obesity (ECHO) presented a report to the WHO Director-General on January the 25th 2016, which found that at least 41 million children in the below 5 age group are obese or overweight.

According to the report, many children are growing up today in environments encouraging weight gain and obesity. The marketing of unhealthy foods and non-alcoholic beverages was identified as a major factor in the increase in numbers of children being overweight and obese.


6 main recommendations from the report:

Promote intake of healthy foods

I am not a food expert, therefore I prefer or are forced to get the information on food. Get yourself a guide to help you identify which foods to consume or which ones to avoid. I found a very useful e-book that gave me most of the information I was looking for. The best part is that it was not very expensive (I am a little bit of a cheapo, as my wife would say, but in the economic crisis we are we should count our pennies) and I could download it immediately. At least it is an investment into the kids health. See link below for more detail.
Click Here!
The Fat Burning Kitchen ProgramClick Here!


Promote physical activity

As a runner I would suggest running, but there is a wide range of physical activities that can be practice to ensure kids are active. Remember a good example set by parents go must further that forcing kids to become active. In other words, for those how did not get the message, be active with your kids. A simple walk in the park or around the blog will be as effective running. Just get the kids off the coach. I used the ebook below as a guide to help me get into running. It includes a lot of theory of running as well as info on nutrition. Helpful tips for starters to prevent injuries.

Click Here!

How To Start Running - The TheoryClick Here!

Preconception and pregnancy care

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Integrate and strengthen guidance for the prevention of noncommunicable diseases (NCDs) with current guidance on preconception and antenatal care (to reduce risk of childhood obesity by preventing low or high birth weight, prematurity and other complications in pregnancy).

Early childhood diet and physical activity

Provide guidance on, and support for, healthy diet, sleep and physical activity in early childhood and promote healthy habits and ensure children grow appropriately



Health, nutrition and physical activity for school-age children

Implement comprehensive programmes that promote healthy school environments, health and nutrition literacy and physical activity among school-age children and adolescents (by establishing standards for school meals; eliminating the sale of unhealthy foods and drinks and; including health and nutrition and quality physical education in the core curriculum);

Weight management

Provide family-based, multi component, lifestyle weight management services for children and young people who are obese.

Most of the information I got from World Health Organization website.


Solution for type 2 Diabetes

Reverse type 2 Diabetes by Pancreas Jump-start. A natural way to get healthy.

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Click Here!

Happy, healthy and successful children – and adults

14 Des. 2015 - Jones (36)By: Antonio Jones

A mere 20 years ago, children used to play outside all day, riding bikes, playing sports and building forts. Masters of imaginary games, children of the past created their own form of play that didn’t require costly equipment or parental supervision. Children of the past moved… a lot, and their sensory world was nature based and simple

Children now rely on technology for the majority of their play, grossly limiting challenges to their creativity and imaginations, as well as limiting necessary challenges to their bodies to achieve optimal sensory and motor development.

Getting your children to start a healthy habit like running during childhood tends to flow over into adulthood. Active children are more likely to become active adults.


Physical benefits for kids that runs includes the following:

–  Stronger immune system (Less prone to allergies, colds and cancer)

– Lower blood pressure and better cholesterol profile

– Lower risk of type – two diabetes

– A stronger bone structure

– Less likely to become overweight

– Legs will develop stronger and form more muscle

Running might also be the best way for kids to become a well-balanced and contributing member of society. It is an irreplaceable activity for young athletes to learn fundamental life skills, like teamwork, goal-setting and hard work.


My wife and I introduce running to our two daughters at a young age (Around 7 years) and it give great pleasure to do 5 km runs with them. In the beginning we just taught them how to run and how to enjoy the run. Allowing them to figure things out by themselves is an empowering experience.

However please take note that kids are still growing and should not run too much, can result into injury (Please consult  professional advise and training plan before starting to run with your kids)

Below is some personal pictures from park runs as well as races we competed in.

IMG-20160212-WA0001 IMG-20151114-WA0013  IMG-20151114-WA0004 IMG-20151114-WA0002

V&A Waterfront Cape Town

The Waterfront attracts more than 23 million visitors a year.

Situated in South Africa’s oldest working harbour, the 123 hectares (300 acres) area has been developed for mixed-use, with both residential and commercial real estate.

Prince Alfred, second son of Queen Victoria, began construction of the harbour in 1860. The first basin was named after him and the second after his mother.

The South African city was ranked as the 9th best city in the world, according to the magazine.

The “World’s Best” awards are determined by popular vote among the publication’s readers via survey, where people were asked to rate various aspects of their journeys.

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Gaming for family time

As a runner, there is usually not much indoor activities, other then games to keep you busy (unless you’re blogging).
As a family, we like to spent a lot of time together, and games bring a lot of fun.

As the only guy in the family, I am suppose to be the champ, but the girls rock.

Youtube monetization

I like to share advise or ideas that is useful for my readers.

Advise or ideas how to earn extra income by using your homemade videos as material to upload on youtube. Did you know that? I only recently learned it from a friend I thought i will share with you.

See video below.

Kitesurfing in Langebaan, Cape Town

  Runners needs to cross training. See some kitesurfing as an option.

The advantage is that you prevent over exercising some muscles.
In SA with the heat waves (Temperatures in mid 30 degree Celsius) it is a good method to keep cool.


Hello Cape Town. Houtbay to Clifton race. Campsbay

On Sunday morning around 07h30 CET I competed in the Ocean Basket Bay to Bay race.

The race had a 30 km as well as a 15 km distance to choose from. I enrolled for the 15 km distance, which would start at Houtbay, Cape Town (South Africa) and ended in Clifton. The is truly the most beautiful part of Cape Town.

The  race was all the coastline with beautiful view of the ocean as well as the table mountain.

This personal video will show you what i experienced on the day.

Feel free to share.

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Running as method to get rid of stress

Running for me is not just a sport. I spent my time and money to participate in this hobby and I do get the question like “What do you get out of running?”. The answer is not as straight forward as you might think. A quick answer would be that it is FUN. Or it keeps me busy. Or even to meet new friends. However i can divide it into 2 segments namely physical benefits as well as psychological (Less stress) benefits.

  1. Physical benefits of running
  •  Lowering your blood pressure by making sure the arteries stay nice and elastic
  • Slows down the hands of time a little, as it relates to your aging process
  • Regular runners are less likely to have bone and muscle loss
  • Active runner will remain strong and flexible.

    2. Psychological benefits for runners

  • Running gives you a set amount of time to be alone with your thoughts. Only you and the open road.
  • You can share your deepest thought with the road without being judge. The road does not care if you are unfit or little over weight. It does not care how much money you earn or even if you are jobless.
  • The road can be you new best friend especially if you find it tough to make real friends.
  • The road does not care what you are wearing. Or how good your hair looks like.
  • Aside from simply being happier because you’re in better shape and feeling good, endorphins play a big role in these results. You might know endorphins as the “feel-good” hormones of the body. It’s an opiod chemical that the body uses to help quell pain. They also help slow the aging process, relieve stress and anxiety, and enhance the immune system. And you guessed it — running can release a flood of these endorphins.

You can see so many relation with your life on the road, especially during a race. Let me explain:

Sometimes in your life you will feel demotivated or overwhelmed. When you run a race you will get tired at some point where you feel you just can take the next step, but you learn through the race that you sometimes just have to take one step at a time and you will move forward. You will reach the finish line.

The most important relation of running to your personal life is the position you have in the race. During the race you will feel that everyone is just passing you (Especially during the uphills of life) and that you are getting behind. Fears that you will end up being last quickly goes through your mind. However as soon as you take some strong steps you start to catch up and even pass some of the front runners. Just as in life you will sometimes be behind in your life, but eventually catch up.

Life is a journey, and you must enjoy the ride.



Notes on Stress: There are two forms of stress: acute and long-term. Both can have some pretty nasty effects on your body.

  • Acute stress comes on fast and typically doesn’t last very long. It can be triggered by anything, from an auto accident to bumping into an old flame you weren’t prepared to see. Most of your body systems are negatively affected by acute stress. Your brain, lungs, heart, immune system and digestive system all ramp up to deal with whatever trigger got you so worked up, whether it’s a real danger or just perceived.
  • Long-term, or chronic, stress is even worse. Over time, your heart will have to work overtime, and your immune system will weaken and send your fat straight to your waistline. Arthritis, heart disease, diabetes and aging all take a hit when you live with chronic stress.


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New year (Re)Solution. Better you in 2016

Want to get into shape and lose some weight? One of the new year resolutions of most people.

MY  ADVISE is to switch the computer off, put the burger down, stop drinking the soda and …

– Put on your running shoes and start with a 15 to 20 minute run (or walk if currently not exercising). Repeat 4 to 5 times during the week and it will get you to a reasonable fitness level without putting to much strain on your body. Ensure you put your schedule in your smart phone calendar to ensure you stick to your plan.

– After the weeks performance you should not stop there. Lift the bar and increase your running time to 30 minute per session. Try to find a race in your area (Start with a 5 km fun run) and sign up. Stop making excuses, just sign up and compete. If you can’t find a friend to join you then do it alone. You will find other runners on the road that you can run with,

There you have it. Make 2016 your year. Make it a NEW YOU.


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