Monthly Archives: April 2020

1-3″ of snow in the forecast? No worries! Burn some calories and have fun with today’s workout.

Physical Activity
Begin the day with a 20 minute workout designed just for kids to have fun and workout.

1. The Last Jump with 20 Online (Duration 20:46)
   ○ https://www.youtube.com/watch?v=MY8yixtVGMs
   ○ Begin the day with a great family workout video! It was designed with and for kids and helps keep them active and engaged for the full 20 minutes straight!
2. Arnold the Ant Yoga with Cosmic Kids Yoga (Duration: 9:25)
   ○ https://www.youtube.com/watch?v=iWowDC3x0hE
   ○ Calm your bodies down and end the week with this great yoga video by Cosmic Kids Yoga!

Nutrition and Healthy Eating
Healthy Smoothie Recipe (Chocolate Berry Smoothie)
Have you and your family been craving a sweet treat? Today, let’s make a smoothie for an easy, healthy snack that is sure to satisfy everyone’s sweet tooth! Try it out and share your creation by posting it online using #healthykidsquarantined

Chocolate Berry Smoothie
• 1 ½ c. frozen or fresh berries (ex: raspberries or strawberries)
• 1 cup milk
• ¼ cup low-fat yogurt
• 4 tsp. chocolate cocoa powder
• Adding ice will make this taste like a delicious frozen treat!
Instructions: Add ingredients to a blender and blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid, if needed. Enjoy!

Physical Activity
Today we are going to begin with a little yoga from Kids Work It Out, then we will work with Les Mills to learn to move like an Avenger! Finally, we will end the day with calming video that stretches and rejuvenates the body.

1. Star Yoga with Kids Work It Out
   ○ Today’s yoga practice includes Count 5 breath, which will help you build strength in your lungs. Then you will learn the Star Pose. The Star Pose allows you stretch and lengthen your body in all directions; using it in the Yoga flow will help you energize your whole body.
   • https://youtu.be/zCyvOn8qSMA (6:45 minutes)
2. Move like an Avenger with Les Mills Fitness (Duration: 7 minutes)
   ○ https://watch.lesmillsondemand.com/born-to-move/season:1/videos/born-to-move-marvel-let-s-go
   ○ This is a great workout through Les Mills that will motivate your kids to follow along and be active.
3. Hungry Flamingo (Duration: 3:35)
   ○ https://www.youtube.com/watch?v=6csheNs32WA&list=PLAwOTEJXH-cPGfHnRhlZhYmNXPNxhmLo5&index=2
   ○ This is a calming video that stretches and rejuvenates the body.

Nutrition and Healthy Eating
We need vitamins to live healthy lives! Without vitamins our bodies are more susceptible to illnesses such as the common cold and the flu. Today you can have your child learn more about how important it is to get the right amount of vitamins by watching this video:
o How Do Vitamins Work?

After watching the video, have your child write about what they learned! Have them write a few sentences about the vitamins mentioned in the video (A,B,C,D E or K), a fact about what the vitamins do in our bodies and the food sources of each vitamin (ex: Spinach contains vitamin A)

Physical Activity
Today we are going to begin our day by going on a mission with The Incredibles. Then we can do a little yoga stretch to calm our bodies and finish with some relaxation and anxiety relieving tips.

1. The Incredibles, Get Moving with Disney (Duration: 10:14)
   ○ https://www.youtube.com/watch?v=sJGZoEXboRQ
   ○ Do you have a superhero lover in your family? Take your child(ren) through this workout video where they can be an Incredible!
2. Mike the Cosmic Space Monkey Yoga with Cosmic Kids Yoga (Duration: 10:58)
   ○ https://www.youtube.com/watch?v=LZAaZDVqCiA
   ○ This is a child friendly yoga video to stretch the body.
3. Relieve Anxiety (Duration: 3:39)
   ○ https://family.gonoodle.com/activities/relieve-anxiety
   ○ This is a calming video that will teach children to relieve their anxiety.

Nutrition and Healthy Eating
Build a Healthy Breakfast with our Banana Split Recipe
Bananas are a great fruit option that many children enjoy! Did you also know that they benefit our bodies in many ways? They provide us with nutrients that give us energy, they improve digestion, strengthen bones, improve eyesight and boost brain power.

Today you can encourage your child to build a healthy breakfast with our Banana Split Recipe and don’t forget to share your banana creations by posting it online using #healthykidsquarantined!

Ingredients:
• ½ cup low fat yogurt
• 1 banana, cut in half lengthwise
• ¼ cup of granola or whole grain cereal
• ½ cup berries
Directions:

1. Place banana halves on a plate.
2. Top banana with yogurt
3. Sprinkle granola and berries over yogurt and enjoy!

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Today is going to be a great day to get outside and be active. Take advantage of a park or simply go for a walk with your family. Be safe & have fun.

Physical Activity

Handout: (UNO Fitness)
Today’s activities take you through a range of physical activities that are fun for the whole family. Begin with a yoga flow from Kids Work it Out, then get your heart pumpin’ by participating in a fun dance with POPSUGAR Fitness and finally, get offline and participate in the a fun game called UNO fitness.

1. Ocean Yoga with Kids Work It Out Yoga
   o Use this yoga flow to learn Ocean breath. Ocean breath can calm and relax the mind and body, and empowers children to use their breathing as a tool to affect their mental state of mind. Visualizations, such as traveling to the beach can support students in coping with stress.
   • https://youtu.be/9oHy6wYvmBE
2. Have a Blast With This Family Fun Cardio Workout by POPSUGAR Fitness! (Duration: 13:08)
   o https://www.youtube.com/watch?v=5if4cjO5nxo
3. UNO Fitness
   o See UNO Fitness Handout to help guide your game
   o Draw a card, each color represents a different movement and the number on the card tells you how many times to do that movement.

Nutrition and Healthy Eating

Did you know that drinking enough water each day is good for your skin? When you make sure to drink enough water and stay hydrated you also keep your skin from becoming dry, tight and flakey. It is so important that you and your family stay hydrated!

This week, you and your family can make your water more interesting by adding frozen berries instead of ice cubes to your water for a cold and tasty drink.

Berry Infused Water
• Fill one half of a pitcher with frozen berries (choose strawberries, blackberries, blueberries or a mix of any frozen berries you have on hand)
• Let sit for at least two hours
• Enjoy your cold and healthy drink!
Feel free to share what your favorite berry infusion recipe is on social media! Make sure to use our handles listed above and add #HealthyKidsQuarantined

Physical Activity

Today’s activities take you through a range of physical activities that are fun for the whole family. Begin with a yoga flow from Kids Work it Out, then get your heart pumpin’ by participating in a fun dance with POPSUGAR Fitness.

1. Betsy the Banana Yoga (Duration: 11:42)
○ https://www.youtube.com/watch?v=40SZl84Lr7A
○ Use this is child friendly yoga video from Cosmic Kids Yoga to start your week off right and help stretch the body.

2. Manage Frustration with GoNoodle Yoga (Duration: 3:48)
○ Sometimes, especially while at-home for a prolonged period of time children and adults get frustrated with each other. Use this GoNoodle video to learn about frustration and how to manage it through yoga.
○ https://family.gonoodle.com/activities/manage-frustration

Nutrition and Healthy Eating

Did you know that drinking enough water each day is good for your skin? When you make sure to drink enough water and stay hydrated you also keep your skin from becoming dry, tight and flakey. It is so important that you and your family stay hydrated! This week, you and your family can make your water more interesting by adding frozen berries instead of ice cubes to your water for a cold and tasty drink.

Berry Infused Water
• Fill one half of a pitcher with frozen berries (choose strawberries, blackberries,
blueberries or a mix of any frozen berries you have on hand)
• Let sit for at least two hours
• Enjoy your cold and healthy drink!

It’s Friday! Let’s use the weekend to have a scavenger hunt. Here’s how it works:

1. Find the items in the list below and take a pic of each one.
2. Submit your pics as a response to the blog.
3. I will draw a random winner from all completed entries and you will receive a PE prize (once we are back in school).

Items to find:

1. Squirrel
2. Mail carrier
3. Person pushing a stroller
4. Cat or dog
5. Playground equipment (any piece)
6. Newspaper (dated 4/10, 4/11 or 4/12)
7. Street sign that contains the letter “S”
8. Bird
9. Bike
10. Police car

Physical Activity
Start the day with a GoNoodle video

1. Get Moving with The Lion King (Duration 7:55)
   ○ https://www.youtube.com/watch?v=kKuVq48vUcw
   ○ Begin the day with a Disney Family Get Moving video! Your family will love moving like Simba, Rafiki and Zazu as they recreate their favorite parts of the movie!
2. Choose your own Fitness Adventure (Duration: 7:10)
   ○ https://www.youtube.com/watch?v=jAuhWjMRCpg
   ○ If your child(ren) likes Roblox they are sure to like this fitness video that let’s them choose between two exercises as they take them through 10 thirty second rounds.
3. Zen Den with Cosmic Kids Yoga
   ○ Learn about making good choices through understanding mindfulness and breathing.
   ○ https://www.youtube.com/watch?v=6cxt_Ki4GSo

Nutrition and Healthy Eating

Smoothies are a great way to reach our goal of five to nine servings of fruits and vegetables per day. Did you know that smoothies are also a great way to add fiber, protein, and healthy fats to your diet? Try our traditional smoothie recipe with one of the add ins listed below to get some extra fiber, protein, and healthy fats.

Fruit & Veggie Smoothie
• 1 cup milk
• 1 small banana, fresh or frozen
• 1/2 cup fresh or frozen fruit (blueberries, strawberries, mango, apple, or kiwi)
• 1/2 cup veggies (kale, spinach, raw fresh or frozen chopped cauliflower, raw fresh or frozen sliced zucchini, raw fresh or frozen sliced summer squash, roasted sweet potato, roasted butternut squash, steamed diced beets)
• Add ins (pick 1-2): 1 tablespoon nut butter; 2 tablespoons avocado; 1 teaspoon hemp seeds, chia seeds, or ground flaxseed; 1 tablespoon coconut oil; 1 tablespoon rolled oats
• Adding ice will make this taste like a delicious frozen treat!
Instructions:
Add chosen ingredients to a blender and blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid, if needed. Serve immediately.

Physical Activity

Handout: (Bingo Activity Handout)
Begin today with a little yoga

1. SUPER YOGA! – Dinosaur Disco (Duration: 5:24)
   ○ https://www.youtube.com/watch?v=isAbhjIYamA&list=PL8snGkhBF7nj-MMdHQpoclHmbNgpbfK7q&index=4
   ○ Use this yoga video to stretch and wake up your body
2. Kidz Bop Kids – How Long (Duration: 3:44)
   ○ https://www.youtube.com/watch?v=1GE0HdSGHRk&list=PL5pvzdXbuo256vQASwc9AEJv3l0Ojn5hz&index=23
   ○ This is a fun dance video, take a brain break and show your moves!
3. Fitness BINGO (Duration ~8 minutes)
   Use our Bingo Activity Handout to create a pattern of exercises your child(ren) can complete for a full body workout! Initial each square as your child completes it.
4. Challenge: Continue to have your child pick patterns of exercises throughout the day until they complete the entire sheet!

Nutrition and Healthy Eating

Handout (Minute to Win It Word Search)
These are six essential nutrients; carbohydrates, proteins, fats, vitamins, minerals, and water that give our bodies the basic nutrition it needs. Eating fruits and vegetables provides our bodies with 4 of the 6 nutrients making them the building blocks our bodies need to maximize health.

To reinforce the ideas we’ve been learning about, like the importance of eating different fruits and vegetables try our Minute to Win it word search! Make it a little more interesting by making it a competition! Print out copies for your entire family and set a timer for one minute. The person to find the most in one minute wins! Keep going until everyone is able to find all fruits and vegetables within 1 minute.