Keep Your Kids Active Children need at least an hour of physical activity every day to stay healthy. At 3-5, children aren't ready for competition or organized sports. They have a limited understanding of teamwork, strategy or rules. Individualized activities are more appropriate. - Encourage your 3-5-year-old to climb, hang, walk, run, jump, hop, skip, slide, leap, pull, push, pedal, kick, and throw.
- Use games like 'Hokey-Pokey' and 'Simon Says' to teach left and right.
- Play 'Follow the Leader' to foster balance and coordination.
Healthy Choices  
Teaching healthy behaviors at a young age is important since change becomes more difficult with age. Behavior involving physical activity and good nutrition is the cornerstone of obesity prevention for children and adolescents. Families and schools are the two most critical links in providing the foundation for those behaviors. Cardte Hicks has dedicated her time going into the schools across America to encourage and motivate our children to make healthier choices. If you would like Cardte Hicks to come to your school or area, please contact The Legends Kids First to schedule or call. (916) 519-1668
"Check out our video with Cardte and her passion working with youth!"
Healthy Ideas
Healthier Ideas is providing a turnkey solution to fight obesity, diabetes and cardiovascular disease, which are at epidemic proportions. First Lady Michelle Obama’s Healthier US Initiative lays out a strategy, which encourages Americans to become healthier. Please visit her website at: Information and education about what we eat and how it impacts our health is vital. We need to understand the nature of calories, fat, carbohydrates and protein and the role that activity plays on fitness. Exercise is also vital. But how much? How often? Behavior modification and lifestyle changes are often necessary. And change is never easy. If we normally eat a large carb-laden lunch and get little exercise, changes are required for us to be more fit. Our engine has to burn up what it takes in or it stores the extra fuel. That is where problems begin. Increased activity is necessary to accomplish fitness goals. If you are interested in personal training please contact Cardte Hicks at 916-519-1668 or email:
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 "MOTIVATION IS THE KEY FOR OUR YOUTH"
Upper Body Plyometric Drills You Can Do At Home:  Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.
 Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat.
 Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.
 Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
 Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.
 Single Arm Overhead Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
3. The aim is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat.
 Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
 Plyometric Push-Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.
Lower Body Plyometric Exercises (Low Intensity)  Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the ready" position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
 Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
 Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.
For more information regarding our Diabetes & Obesity programs:
CALL US AT: 916-519-1668 We believe the key to a healthy lifestyle is in making small changes. Creating healthy habits one small change at a time. These need to fit into your schedule and lifestyle without too much disruption. Just enough to stretch you but not overwhelm you. You can do it!
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Diabetes & Fitness 
