This is the second month of our C.S.F.C (Climax-Scotts Fitness Challenge) I am excited to see the kids activity calendars from January PLEASE remember to turn the January Calendar in by Feb 3rd to be Entered into the prize drawling. To be entered in for the prize you need to have completed 20 days of activity. February has different ideas on the back but is still the same concept. This is an activity to hold families accountable and to encourage students to be/ get more active. Fitness Information and Facts: PHYSICAL ACTIVITY Only one in three children are physically active every day. Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week. Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer) 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive. Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day NUTRITION Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat About 90% of Americans eat more sodium than is recommended for a healthy diet. Reducing the sodium Americans eat by 1,200mg per day on could save up to $20 billion a year in medical costs. Since the 1970s, the number of fast food restaurants has more than doubled. Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2–18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. In many cases, the amount of food that appears on your plate when eating out has nearly doubled over the past 20 years. And that has affected the way we look at and serve food at home, too. Fight the urge to slouch on the couch. Instead, get up and go. Set an example for the kids in your life. Moving more can do more than just help your waistline, it can make you healthier by:
Fitness Challenge Ideas: For your calendar
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Keep the focus on the fun and exercising won't be a chore—and maybe these ideas will inspire your family to devise more entertaining ways to get moving. 24 EXERCISE GAMES AND ACTIVITIES FOR KIDS
All of this information can be found under the (FOR KIDS! AND PARENTS! TAB) At the top of the website. Click on Mindfulness tab in drop down menu.
http://frisbiepe.weebly.com/mindfulness-for-children.html
Mindful Hearing In this exercise, children are guided through an experience of paying attention to sounds. After some practice, children may find this exercise to be helpful in their daily lives – before doing homework, when they are having difficulty settling down at bedtime, or at other any other time when it would be useful to settle the mind. Note to parents / educators: In our classes, we often add sounds – bells, drums, shakers, etc. I didn’t include other sounds here, because the element of surprise would be lost after only one use. But the fun of guessing the source of a wider range of sounds can also help children concentrate. Mindful Breathing In this exercise, children are guided through a process of paying attention to the breath. There are two versions of the guided exercise below – the first is the full exercise and is intended for children who have had some practice, and the second is a slightly modified version for beginners. They are both designed for children ages 6-10. Mindful Seeing In this exercise, children pay close attention to the experience of seeing. Before sitting down to listen to the meditation, find a small rock or stone for children to use as a “focus rock”. In the first version below, during the meditation, I briefly talk about the unique qualities of the present moment. For repeated use, the second version has this portion of the recording omitted so that children can choose not to listen to it every time. Note to parents / educators: Before the meditation, you can make a fun outing of going on a walk to find a special rock! Friendly Wishes The three exercises below are guided visualizations called “Friendly Wishes,” and they focus specifically on developing compassion, in addition to concentration and awareness. All of the following exercises are designed for children ages 6-10. (See the Scientific American article posted below about our ability to become more compassionate.) Mindful HearingMindful BreathingMindful Breathing
Mindful seeing for children
Friendly wishesClick the file Below to print a Fitness calendar
January 2017 (CSFC)This fitness calendar is to promote wellness and to increase opportunities for kids to be more physically active, out of school and to create new opportunities for families to move together. Start the New Year with a healthier life through positive changes to physical activity and eating behaviors. Let’s get Active and Move! Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight. If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged. For kids and teens (between 6 and 17 year-olds) your Physical Activity goal should be:
Suggested Activities for the Month: Winter Activities (Outdoors)
Winter Activities (Indoors)
Monthly Healthy Snack Toss out the junk food and start making snack time fun! Try these kid-friendly snacks ideas to make healthy homemade snacks.
Kids go crazy over these delicious sippable treats, and they're packed with nutrients. It's a great way to sneak two or three servings of fruit and vegetables into your child's diet. Carrot Orange Smoothies Prep time: 5 minutes Makes: 32 ounces, or 4 8-ounce servings Ingredients:
Layer the ice, banana chunks, orange segments, and carrots in the blender, add the orange juice, and blend until smooth. Beet Berry Smoothies Prep time: 5 minutes Makes: 32 ounces, or 4 8-ounce servings Ingredients:
Layer ice, banana chunks, blueberries, and beets in blender, add orange juice, and blend until smooth. |
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