Personal Wellness Archives - Melaleuca Journal

Melaleuca Customer Wins the Louisiana Marathon!

January 22, 2015 by Melaleuca 2 Comments

Melaleuca customer Adam MacDowell as he crosses the finish line to win the Louisiana Marathon
Photo Credit: Advocate Staff Member Angela Major

It’s typical to start the New Year off running—whether that’s enthusiastically setting new goals and finding a way to reach them, or actually stepping on a treadmill to shed some weight and get healthier. One Melaleuca customer did more than head to the gym. Earlier this month, Adam MacDowell won the Louisiana Marathon, crossing the finish line at 2 hours and 27 minutes! In a nutshell, Adam is really fast and he can prove it.

Over the years, Adam has clocked countless miles as a competitive cross country and track runner. Once the captain of the University of Missouri’s track team, Adam ran a 5k race in only 14 minutes and 26 seconds. (For some of us, that’s as long as it takes to run a third of the distance!) After he graduated, Adam ran a half-marathon in just over an hour, which means he ran a 5-minute mile for more than 13 miles! He even qualified for and ran in the U.S. Olympic Marathon Trials in 2012. You have to feel kind of sorry for the man’s running shoes.

Yet these days, Adam isn’t running next to world-championship contenders. Instead, he’s teaching math to high school students in Louisiana, coaching cross-country runners and entering an occasional race to stay in shape and stoke his competitive fire.

“When I was training at a high level, I was running 90 to 110 miles a week,” he says. “I’ve been doing this sport my entire life, but now that I’m getting older, I’m looking for anything I can find that will help me keep doing the sport I love and help my body recover.”

After Adam had an allergic reaction to a household cleaner, he and his wife found Melaleuca while looking for safer-for-your-home alternatives. One day, Adam was reading Leadership in Action magazine when he discovered Vitality Elevate™. He started purchasing Vitality 4® with Oligo® every month, along with the Vitality Elevate™Amino Boost and a box of Access Bars.

“I eat an Access Bar before I run because I know it helps me burn fat, and I don’t want to burn any muscle!” Adam says. “After any of my long runs, I used the Amino Boost to recover.”

Until this past Sunday, Adam hadn’t seen the results of switching over to Vitality for Life. And when he toed the line for the Louisiana Marathon, he wasn’t sure how it would go. He’d only been running 40 miles per week—far fewer than the distances he’d run before past races.

“You never start a marathon thinking, ‘Oh yeah, I’m definitely going to finish this,’” he says. “Anything can go wrong. You can start with a little pain in your toe that can completely end your race after 20 miles. You just never know.”

For 20 miles of the race, Adam and his training partner cranked out the miles at a steady pace, and then his training partner suddenly fell behind. Instead of easing off the gas, Adam “threw the hammer down” and ran his last six miles even faster. He crossed the finish line at 2:27:12—and claimed the overall race win!

“I’ve never won a major marathon, ever,” he says. “That was the best I’ve ever felt after running a marathon, and I’ve run a lot of marathons.”

Already, Adam is looking at how he can take his performance even further with the Peak Performance Pack. Since hearing about the Freiburg Study and the science on free radicals and inflammation, Adam knows that it will help his body recover even faster than before.

“When you run a marathon, it can be a real shock to your body,” he says. “So I’m really conscious about the recovery process and how I can give my body everything it needs to get stronger.”

Like Adam, each of us could stand to put a little more effort into getting strong and treating our bodies better. But that doesn’t mean running a marathon, or 40 miles a week. Melaleuca advocates a life of health and wellness. That’s why we seek to provide you with products like the Peak Performance Pack that will supplement an active lifestyle and help you reach your dreams. So set some goals, big and small, to feel better in 2015. Then walk, run, lift, bike, or dance to the finish line of your choosing.

Peak Performance Pack

January 5, 2015 by Melaleuca 19 Comments

Freiburg Study proves significant whole-body benefits

Why Freiburg? Freiburg, Germany, is home to one of the oldest and most esteemed scientific communities in the world. Nineteen Nobel laureates hail from Freiburg. And its history of scientific excellence stretches back to 1457 with the establishment of Freiburg University—which today remains one of the most distinguished and leading-edge research universities in multiple areas, including biomedicine.

It was only in Freiburg where Melaleuca found the specialized instruments, facilities, and expert scientists necessary to evaluate the in-body benefits of supplementing with the Peak Performance Pack.* In fact, Melaleuca commissioned the pioneering researcher who invented the scientific device capable of measuring free radicals in a live human body. Although not a Freiburg University study, the expertise of the area and labs associated with the university were necessary for the clinical analysis of the research.

First-of-its-kind research

The Freiburg Study protocol measured more than 25 key health markers in humans, including difficult-to-obtain data like resistance to induced inflammation, circulating free radicals, mitochondrial free radical activity, and rate of oxygen consumption by blood cells. All of which paint a more detailed picture of what effect supplements can have in a live human body.

The results are profound!

Melaleuca knows of nothing that compares. To our knowledge (and we have researched this), no nutritional supplement has ever produced these kinds of results in the human body. Nothing even comes close!

The Freiburg Study was conducted with 48 human subjects of various ages. To be included in the study, participants were evaluated on their cholesterol measurements, triglycerides, blood pressure, blood sugar, and weight. As with the general population, many exhibited the characteristics of metabolic syndrome—meaning their numbers were elevated but still within a normal range. The testing was conducted before taking the Peak Performance Pack, one hour after taking the pack, after taking the pack for 6 weeks consistently, and after taking the pack for 12 weeks consistently. Some of the key indicators of health measured before and after light exercise included the following:

Free radical activity
Cholesterol
Blood fat
Blood pressure
C-reactive protein (heart health)
Heart rate
Glucose levels
Inflammation

The Freiburg Study showed significant improvements across several key measures within one hour of taking the pack (reduction in free radicals, heart rate doesn’t raise as high during exercise [greater efficiency], improved resistance to inflammation, and significantly reduced glycemic spikes after meals). Even greater improvements were seen after 6 weeks of taking the pack, and the greatest level of improvement was observed after taking the pack for 12 weeks.* Benefits in as little as 60 minutes! For nearly a century, supplement manufacturers have been saying that the benefits are strictly long range—that the true benefits of the nutrition they offer will take years to truly manifest. Melaleuca broke that mold with its 90-Day Challenge—promising you could feel a difference within 90 days. But now Melaleuca takes that promise where it has never been before. The Freiburg Study shows that many of the incredible benefits of the Peak Performance Pack are measurable in the body in as little as one hour! Think about that—your health begins to improve within just 60 minutes!

The damage free radicals create throughout the body is random. Millions of molecules are affected every second. But whether or not that damage impacts your health depends on the function of the molecule. Many molecules can be damaged without any consequence. Others are essential to your continued good health. Of course, the greater the number of excess free radicals present, the greater the chances for significant damage.

The amount of damage done when a free radical steals an electron from an adjacent molecule depends completely on the function of the molecule. For example, if an electron is stolen from a glucose molecule in your bloodstream, the damage will have little to no impact at all. However, if the affected molecule is part of a cell membrane somewhere in your body, significant damage may be done— perhaps causing the cell to age prematurely. If the molecule makes up part of the DNA of a cell, the free radical damage could cause the DNA of the cell to mutate, potentially leading to serious health problems.

Consider a golf ball dropped from an airplane at 40,000 feet. A single golf ball, dropped from an airplane at that altitude, will probably not do any damage to the ground below. The odds are it will fall harmlessly into some farmer’s field or land quietly somewhere in a forest. But it could, by some improbable chance, hit someone’s house, someone’s car, or worse— land squarely on someone’s head! The damage would be terrible! But most likely, it would land harmlessly and do no damage at all.

But if you were to drop a bucket of golf balls, the chances of one of those golf balls doing damage is greatly increased. And if you were to dump a semitruck full of golf balls, the likelihood increases even more. And if you dump a trainload of golf balls, it is quite likely that at least a few of the golf balls will do some serious damage to something.

So it is with free radicals. The greater the number of free radicals, the greater the likelihood of serious damage. The goal is to decrease the total amount of free radical activity, thereby decreasing the likelihood of meaningful damage.

Minor radicals do major damage

When free radicals steal electrons from DNA molecules, they can cause the DNA molecules to mutate.
Free radicals can damage lipid components in the blood.
Free radicals can also negatively impact proteins by altering their structure and compromising their function.

This is especially dangerous since many proteins serve as critical enzymes within the body.

Powerful, unparalleled results.

In the simplest terms, health can be broken down into broad categories that represent the interconnected bodily systems that make up our intricate human anatomy. Though further research is planned, the Peak Performance Pack has already demonstrated incredible, measurable benefits in the key categories of holistic health: heart health, metabolic health, and cellular health.

Improved Heart Health

Cholesterol and triglyceride levels dropped significantly, especially in those studied with normal but elevated levels of cholesterol, allowing us to state that the pack helps:

Maintain healthy cholesterol levels within the normal range*
Maintain healthy triglyceride levels within the normal range*

Blood pressure—both systolic and diastolic—remained stable for those already in a healthy range and dropped significantly for those studied with elevated levels. The major metabolite responsible for maintaining healthy blood pressure levels—nitric oxide, a known vasodilator—nearly doubled. This leads us to conclude that the pack helps:

Maintain blood pressure already in a healthy range*
Boost the healthy production of circulating nitric oxide in the blood*

Improved Metabolic Health

The spike of blood glucose after a high-sugar meal was significantly lower after participants started taking the Peak Performance Pack and the body’s insulin response was significantly lower. We may now conclude that the pack:

Helps your body more efficiently utilize blood sugar*
Helps support normal insulin response in healthy individuals*

Improved Cellular Health

As participants continued taking the Peak Performance Pack, the body’s ability to efficiently produce energy increased. To exert the same amount of physical effort, the heart did not need to beat as fast, and all cells were able to produce the required amount of energy without demanding additional oxygen. At the same time, we observed that the spike of free radicals that typically accompanies physical exertion was decreased dramatically. Additionally, inflammatory activity decreased while resistance to inflammation was significantly improved. The Peak Performance Pack also:

Helps support efficient cellular energy utilization*
Helps promote healthy free radical balance in the body*
Promotes a healthy inflammatory response in healthy individuals*
Boosts the healthy production of circulating nitric oxide in the blood*

Melaleuca Launch 2015 – New Products

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Healthy Holiday Spending

December 23, 2014 by Melaleuca Leave a Comment

Have a Joyful Holiday Season Without Breaking the Bank

The holiday spending season is already in full swing. With all of the dazzling advertisements that will surely be shoved in our faces over the next two months, it could be really easy to buy all the hype and fall headfirst into the spending trap. After all, that fuzzy feeling of watching our loved ones smile as they open our gifts can be quite addicting. Still, the holidays are a lot more joyful if we’re not weighed down with financial worries after the fact.

Following these tips will help make your holidays festive without being a financial mess:

Plan ahead. Hopefully, you’ve had an idea of what you want to buy for a while now and you’ve been putting savings aside for several months. If you haven’t, start right now by determining your budget, then stick to it. Create a list of wants and needs. If there’s something you want that will make you go over budget, don’t buy it.

Santa makes a list…you should too. Shopping for sales can be a great way to save money. However, they can also lure you into impulse buying. So start the season out by making a list of family members, friends, and neighbors you’d like to give gifts to and gift ideas for each of them, then search the sales based on that list. If an item for sale isn’t on your list, don’t buy it. Another great way to avoid impulse buying is to do as much of your shopping online as you can. That way, you can easily compare prices from site to site and find the best deals without battling holiday shopping crowds, weather or traffic. For even more savings, shop with Melaleuca’s online retail partners. See page 36 for details.

Go and do. You don’t have to spend money to make this time of year special. Look back on your favorite holidays past, and what do you remember? It won’t be the new purse or necklace you got. It will be the time you spent with those you love. Try sledding, building snowmen, and making paper snowflakes with the kids. Attend free community concerts, tree-lighting ceremonies, extended family game nights and neighborhood parties. These are all great ways to make lasting holiday memories without spending a ton of money.

Avoid debt. Nothing wipes away those joyful holiday memories quicker than seeing a credit card bill in January. Studies have shown that when shopping with plastic, consumers spend up to 50% more on impulse purchases. And steer clear of those sneaky layaway plans retailers use to entice shoppers. They may be interest-free to start (miss a payment and you’ll be dinged with penalties), but they’re just another form of incurring debt. Whatever you purchase this holiday season, purchase it with the cash you know you have today, not the money you think you’ll have tomorrow.

Increase your income. If you’re willing to work for it, there are all sorts of opportunities to bring in some extra cash during the holidays allowing for more holiday spending. A lot of businesses need and advertise for seasonal help. However, as a Melaleuca Marketing Executive, you already have the perfect way to earn as much extra income as you’d like and loosen a tight budget.

Pay It Forward

December 16, 2014 by Melaleuca Leave a Comment

The Nora and Steve McMahon Family

by Darrin Johnson, Senior Vice President of Sales

Perhaps you’ve already heard the story of Nora and Steve McMahon. A Melaleuca Marketing Executive and a cancer survivor, Nora nearly lost her life on the operating table last year when she had a double mastectomy. Just a few months later, Steve, her husband, suffered a traumatic brain injury while deployed overseas with the military.

In October, for the fourth time this year, Nora had to go under the knife to correct some issues from her earlier surgery. Nora, who’s also a mother of six children (including two sets of twins), managed to square away all of the details with one exception: cooking. Without any short-term memory Steve can’t do the cooking, and Nora would be spending weeks in bed.

Nora’s friend asked her to create a meal calendar so people could sign up online to bring her food. Eventually, word of the calendar got around to Danny Tore, another Melaleuca Marketing Executive.

Now, keep in mind, Danny isn’t Nora’s enroller. He isn’t even in her support team at all. But that didn’t stop him from offering to help. He signed up for a meal and then he posted the calendar on social media for hundreds of people to see.

The calendar soon filled with names of people, many who didn’t know Nora at all but who wanted to help anyway. Nora’s enroller, Jessica Waller signed up, as did Trixie Overcashier, Frank and Maria Mosca, and Lyle and Sandie Siemens. But that was just the beginning.

When Frank and Maria Mosca placed an order online for a restaurant to give the McMahons a meal, an employee called to double-check the order and Maria told them Nora’s story.

“The lady on the phone told me, ‘I’m going to cry—that’s amazing,’” Maria said. “Then she said, ‘We’re going to throw in a gift certificate for a free pizza dinner, and we’re going to fix a special dessert just for her.’”

Lyle and Sandie called Olive Garden, which doesn’t usually deliver. But Sandie told the restaurant’s manager the story, and he personally delivered the meal—along with another gift certificate and a get-well-soon card.

“That’s what’s amazing about Melaleuca,” Nora says. “For most people, they’d just bring the meal and leave it at that. But with Melaleuca, there’s this kindness and this culture of helping others, no matter whose organization you’re in.”

She’s absolutely right: There’s something about the culture of Melaleuca that attracts caring, altruistic people who want to reach out and help others. It’s not just what we do; it’s a part of who we are. It’s the result of a seed planted by CEO Frank VanderSloot nearly three decades ago when he crafted our Mission Statement of enhancing lives.

That Mission Statement is an example of how a small act, a simple statement can blossom into something so much bigger. Look at what has happened since Frank introduced that Mission Statement in 1985. Today, it has become a wellness movement that is changing the lives of millions of people and sweeping across the world.

If you’re referring customers on the forefront of this movement, you know exactly what I’m talking about. You see lives changed every day through our safer, healthier products and through our rewarding customer referral program. Marketing Executives have often told me stories of receiving “thank you” phone calls from their enrollees.

Yet it’s also not uncommon to hear about enrollers thanking their customers. You may already know that when someone purchases one of those health-promoting products from Melaleuca, seven other families earn a commission. You probably know Melaleuca has paid out $3.7 billion in commissions over the last 29 years to families just like yours.

This month, on December 15—just before Hanukkah and two weeks before Christmas—hundreds of thousands of families will receive checks from Melaleuca. Those checks will provide hope, confidence and happiness to families throughout the United States and Canada.

Just a few weeks after, we’ll be holding Launch 2015, and this year, we’ll be announcing new ways for you to pay it forward and enhance lives like never before. On January 3, we’ll be announcing some new products that will absolutely blow your socks off. To get the full scope of what these announcements will mean for you, you need to be there at Launch—and I can’t emphasize that enough!

You might be tempted to think, “I’m just a customer; I don’t need to be at Launch.” But I promise you, there will be something at Launch for everybody, customer, business builder and in between.

Don’t just come to Launch. Look around at your friends and family and ask yourself, “Who could really benefit from Melaleuca? Who could use a hand at living a little healthier?” Bring a friend with you to Launch this year. Have them come and experience this incredible culture and rub shoulders with all of these good, caring individuals we have in our Melaleuca family.

Anthropologist Margaret Mead famously said, “Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.” And someone much wiser than me said, “Be the change you want to see in the world.”

I know of no group more thoughtful and committed than the Marketing Executives we have at Melaleuca. Now, it’s time for all of us to “be the change,” and to put our best selves forward in 2015. Come to Launch and you’ll see what I mean. And who knows—we just might change the world together.
Launch is free and open to everyone. Find your Launch location at Melaleuca.com/Launch

Escape the Santa Trap 6 Tips For Paying Down Holiday Debt

January 15, 2014 by Melaleuca Leave a Comment

It’s January, and all that holiday cheer is catching up with your bank account. Sure you got some amazing deals—25, 50, 75 percent off everything your family ever wanted!—but the magic of Christmas morning is now overshadowed by hefty credit card bills. If only you’d taken a cue from the Grinch and remembered that Christmas doesn’t come from a store. So what now? Where do you go after the wrapping paper and twinkling lights are stored for the season but you’ve got bills you’ll be paying the whole year through? Here are six easy tips you can use for holiday debt recovery, taken from Melaleuca’s Simple Steps to Your Financial Freedom guide.

Add Up Your Debt

You spent too much—you know that—but how much exactly did you spend? It’s important to know exactly how much you owe and to whom before you can make a plan to get out of debt. You’re not going to beat yourself over the head with your bad decisions; you’re just going to take an honest accounting of how much you owe and admit that you need to make getting out of debt a priority.

Stop Spending

All those amazing New Year’s sales? You’re going to skip them, even if they have amazing deals. After all, didn’t everyone just get a boatload of Christmas presents? You’ve fulfilled plenty of your family’s wants, so what you need is to stop spending and halt the upward climb of your credit card balance.

Reduce Expenses

Look at all your incidental expenses, like how often you eat out, go to the movies, and do other fun but not really necessary things. No, you don’t have to live like a hermit and spend the rest of the year bored at home. But what about setting some limits—like only one or two outings a week?

Because it’s winter, you’ll also want to take a look at your heating bill. Keeping warm can be an expensive endeavor, but the simple tips below can help lower your spending without freezing the family.

Invest in window and door treatments that cut down on heat loss. A drafty window or door is leaking more than just cold air—it’s leaking money. Caulk, weatherstrips and other insulation will pay off on your heating bill.
Did you know that hot water consumes 14 to 25 percent of your heating bill? Lower your bill by making sure you wash your laundry in cold water. All EcoSense^® laundry products are designed to be effective in cold water, so you’ll get great results while saving a few bucks.
Add an extra blanket and lower the nightly temperature. Turning your thermostat down at night (or when you’re out of the house) can result in significant savings. Many thermostats are now programmable, so you can set it and forget it.
Let the sun lend a hand by opening the curtains on south-facing windows. You’ll get some good old-fashioned solar power during the day, and you can close the curtains at night to keep out the chill.

Increase Your Income

This is where a Melaleuca business comes in handy. Building a Melaleuca business doesn’t require that you quit your day job, invest a large sum of money or go further into debt. A Melaleuca business is a simple, easy, low-cost way to add to your monthly income and loosen a tight budget.

The average monthly income for a Director/Director II is $179. To reach Director II, all you need to do is help 10 friends discover Melaleuca. If you’re looking for a little more income, make a goal to reach Director III, which makes an average of $639 a month. To reach Director III you enroll 11 friends and then help one of those friends enroll eight of their friends. That’s a significant income just for telling a few people about quality products that can truly benefit their lives.

For those who are already Director III or above, make a goal to develop at least one Director each month. Use the monthly promotions to maximize your business growth and motivate your team. You can also set a goal to advance your status by a specific date.

Power Roll Your Debt

Traditional wisdom says to pay off the debt with the highest interest rate first, but power rolling takes a different approach. Instead, you find the smallest debt you have and focus on paying that off first.

Here’s how it works:

List debts from largest to smallest
Using the list you made in Step One, put your debts in order from largest to smallest.

Pay off the smallest debt first
Whichever debt on your list is smallest, target that one first. On every other balance, make the minimum payment, but on your smallest debt, devote every spare cent you can find. Conquering that first small debt will give you a quick win and a taste of the freedom that comes when you conquer your debts.

Move to the next debt
With your smallest debt out of the way take the money you were paying on that debt and put it toward the next debt. It could be a credit card or a store loan. With each debt you pay off, the amount you have available to pay toward the next debt will grow larger.

Be Patient

This is the hard part. Although you didn’t accumulate all that debt overnight, the sad reality is it’s a lot easier to charge a credit card than to pay it off. Don’t get discouraged if you don’t see amazing results in one or two months (or even six, depending on the size of your debt). Think like the tortoise and keep slowly moving forward—you’ll eventually win the race!

Parents: Creating a Legacy of Healthy Habits

December 18, 2013 by Melaleuca Leave a Comment

Parents have many important responsibilities when it comes to their kids, not the least of which is striving for their good health and nutrition. But this responsibility is so much more than just putting food on the table and knowing when to take kids to a doctor.

Parents need to not only feed their children, but teach them to eat right. Parents need to not only encourage their kids to be active, they need to show them. No form of teaching between a parent and child is more powerful than example.

To put it simply, the healthy habits of a parent will lay a foundation for healthy habits in their kids. But the contrary is also true—your children will pick up on and follow your less-than-healthy habits and choices.

Parents need to teach their children healthy habits in two main areas: diet and activity level.

Raising a kid to eat healthy

This is always a tough one—after all, kids are notoriously picky eaters and family life can be very busy. But don’t let that stop you from helping them develop healthy eating habits. Persistence will pay off, and kids’ tastes and eating habits do evolve as they mature.

Most kids in the U.S. don’t even come close to eating the recommended servings of fruits, vegetables, and whole grains—and they eat more than the recommended maximum level of sodium. In fact, their diets are often loaded with empty calories from sugars and fats.

For children between the ages of 12 and 18, nearly 40% of their daily calories come from fat and sugar, especially from soda and fruit drinks, desserts, pizza, and high-fat whole milk. This affects their health in the short term, but can also set them up for a lifetime of poor eating habits and health complications.

Where to start with nutrition

Parents following a few simple principles can make a world of difference for their children’s future eating habits. The following are great tips for both parents and kids.

• Eat more fruits and vegetables—half of each meal according to the USDA’s MyPlate guidelines
• Replace refined grains with whole grains—at least half of your daily grain intake
• Dairy is important for you, but opt for lower-fat milk, yogurt, and cheese
• Eat leaner proteins, and don’t forget beans, nuts, and seeds
• Portion sizes—don’t eat more than you need
• Limit desserts and treats
• Involve kids in the kitchen—they’ll learn healthy habits as they help
• Increase fiber intake—up to 30 grams daily
• Supplement daily to fill the gaps—focus on vitamins, minerals, and omega-3s like those you’ll fine in Koala Pals™ Shakeables™, Vitality omega-3s, and the Vitality Pack® powered by Oligo®

Getting the family more active

According to LetsMove.gov, kids age 8 to 18 spend an average of 7.5 hours a day with entertainment media and electronics! At the same time, the U.S. Department of Health and Human Services (HHS) recommends that “children and adolescents should do 60 minutes or more of physical activity daily.” Which do you think kids make a higher priority?

The Centers for Disease Control states that regular activity for kids “improves strength and endurance, helps build healthy bones and muscles, helps control weight, reduces anxiety and stress, increases self-esteem,” and may improve kids’ academic performance.

Research has shown that kids develop attitudes and behaviors about physical activity based on their home and family. So make exercise a family affair! An active parent is more likely to have active children. The fact is, getting active doesn’t have to feel like exercise at all. And don’t forget, calories burned during “play” are just the same as calories burned during “exercise.”

Where to start with exercise

School PE, organized sports, and dance groups are great exercise—but usually not enough. There are hundreds of great ways for kids—and parents—to get active. Let your children see you make exercise a priority by seeing you work out on a regular basis. Consistency is important—find ways to be active for 45–60 minutes every day. The following ideas can help you get started:

• Play basketball, soccer, tennis, or other sports together
• Go on a bike ride
• Walk or ride your bike instead of driving somewhere
• Go roller skating
• Do garden and yard work
• Walk the dog
• Turn on some music and dance
• Take the stairs instead of escalators and elevators
• Limit time spent on TV, computers, and gaming
• Go on a hike
• Go on a family walk before or after a meal
• Wash the car
• Go swimming
• Throw a Frisbee®
• Find activities that fit your family’s unique personality