High School PE Ideas, Information & Lessons: 1/11 – 1/15

‌ ‌ ‌Virtual‌ ‌Physical‌ ‌Education‌ ‌Lessons‌ ‌- High School:‌ ‌ ‌Week‌ ‌15‌ ‌

Learning‌ ‌goals‌ ‌for‌ ‌this‌ ‌week:‌ ‌

1.I‌ ‌can‌ ‌develop‌ ‌and‌ ‌improve‌ ‌my‌ ‌health‌ ‌and‌ ‌skill‌ ‌related‌ ‌fitness.‌ ‌ ‌

2.I‌ ‌can‌ ‌develop‌ ‌balance‌ ‌and‌ ‌coordination.‌ ‌ ‌

3.I‌ ‌can‌ ‌improve‌ ‌my‌ ‌fine‌ ‌motor‌ ‌skills‌ ‌and‌ ‌hand-eye‌ ‌coordination‌ ‌with‌ ‌juggling.‌ ‌ ‌

4.I‌ ‌can‌ ‌demonstrate‌ ‌‌health‌ ‌related‌ ‌fitness‌‌ ‌by‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌60-minutes‌ ‌every‌ ‌day.‌ ‌ ‌

Standards‌ ‌Covered:‌ ‌ Michigan‌ ‌Standards‌ ‌

Standard‌ ‌2:‌ ‌‌Applies‌ ‌knowledge‌ ‌of‌ ‌concepts,‌ ‌principles,‌ ‌strategies‌ ‌and‌ ‌tactics‌ ‌related‌ ‌to‌ ‌movement‌ ‌and‌ ‌performance.‌ ‌

Standard‌ ‌3:‌ ‌‌Demonstrates‌ ‌the‌ ‌knowledge‌ ‌and‌ ‌skills‌ ‌to‌ ‌achieve‌ ‌and‌ ‌maintain‌ ‌a‌ ‌health-enhanced‌ ‌level‌ ‌of‌ ‌physical‌ ‌activity‌ ‌and‌ ‌fitness.‌ ‌

Standard‌ ‌5:‌‌ ‌Recognizes‌ ‌the‌ ‌value‌ ‌of‌ ‌physical‌ ‌activity‌ ‌for‌ ‌health,‌ ‌enjoyment,‌ ‌challenge,‌ ‌self-expression‌ ‌and/or‌ ‌social‌ ‌interaction.‌ ‌

National‌ ‌Standards‌ ‌

Standard‌ ‌2:‌‌ ‌The‌ ‌physically‌ ‌literate‌ ‌individual‌ ‌applies‌ ‌knowledge‌ ‌of‌ ‌concepts,‌ ‌principles,‌ ‌strategies‌ ‌and‌ ‌tactics‌ ‌related‌ ‌to‌ ‌movement‌ ‌and‌ ‌performance.‌ ‌

Standard‌ ‌3:‌‌ ‌The‌ ‌physically‌ ‌literate‌ ‌individual‌ ‌demonstrates‌ ‌the‌ ‌knowledge‌ ‌and‌ ‌skills‌ ‌to‌ ‌achieve‌ ‌and‌ ‌maintain‌ ‌a‌ ‌health-enhancing‌ ‌level‌ ‌of‌ ‌physical‌ ‌activity‌ ‌and‌ ‌fitness.‌ ‌

Standard‌ ‌5:‌ ‌‌The‌ ‌physically‌ ‌literate‌ ‌individual‌ ‌recognizes‌ ‌the‌ ‌value‌ ‌of‌ ‌physical‌ ‌activity‌ ‌for‌ ‌health,‌ ‌enjoyment,‌ ‌challenge,‌ ‌self-expression‌ ‌and/or‌ ‌social‌ ‌interaction.‌ ‌ ‌ ‌Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌1‌ ‌ ‌ ‌ ‌

Lesson‌ ‌#1‌ ‌ ‌
Warm-up:‌ ‌First,‌ ‌before‌ ‌starting‌ ‌every‌ ‌lesson‌ ‌make‌ ‌sure‌ ‌that‌ ‌you‌ ‌tell‌ ‌your‌ ‌students‌ ‌the‌ ‌area‌ ‌around‌ ‌you‌ ‌is‌ ‌safe‌ ‌for‌ ‌physical‌ ‌activity.‌ ‌
●Use‌ ‌Yoga‌ ‌workout‌ ‌#1‌ ‌to‌ ‌warm-up‌ ‌your‌ ‌muscles‌ ‌before‌ ‌our‌ ‌Yoga‌ ‌lesson‌ ‌today‌ 
‌○Sun‌ ‌Salutation‌ ‌(5‌ ‌times‌ ‌through)‌ ‌
■YouTube:‌ ‌‌https://youtu.be/fw7tyEahtPk‌‌ ‌(3:30‌ ‌minutes)‌ ‌
■VideoLink:‌ ‌‌https://video.link/w/fVf6b‌ ‌
Activity:‌ ‌Today‌ ‌we‌ ‌are‌ ‌going‌ ‌to‌ ‌begin‌ ‌with‌ ‌a‌ ‌nice‌ ‌workout‌ ‌from‌ ‌Yoga‌ ‌Ed.‌ ‌The‌ ‌first‌ ‌will‌ ‌focus‌ ‌on‌ ‌using‌ ‌Yoga‌ ‌to‌ ‌help‌ ‌focus‌ ‌and‌ ‌the‌ ‌second,‌ ‌if‌ ‌you‌ ‌have‌ ‌time,‌ ‌will‌ ‌focus‌ ‌on‌ ‌relieving‌ ‌stress.‌ ‌Yoga‌ ‌is‌ ‌really‌ ‌important‌ ‌to‌ ‌help‌ ‌you‌ ‌strengthen‌ ‌your‌ ‌muscles‌ ‌and‌ ‌work‌ ‌on‌ ‌flexibility.‌ ‌Although‌ ‌it‌ ‌seems‌ ‌“easy”‌ ‌or‌ ‌“light‌ ‌in‌ ‌intensity”‌ ‌it‌ ‌is‌ ‌good‌ ‌for‌ ‌your‌ ‌body.‌ ‌ ‌ ‌Yoga‌ ‌for‌ ‌Focus,‌ ‌from‌ ‌Yoga‌ ‌Ed.‌ ‌ ‌
●YouTube:‌ ‌‌https://youtu.be/SqqkY-HGt6M‌‌ ‌(18‌ ‌minutes)‌ ‌
●Video‌ ‌Link:‌ ‌‌https://video.link/w/KEJEb‌ ‌ ‌Yoga‌ ‌to‌ ‌help‌ ‌relieve‌ ‌stress‌ ‌
●YouTube:‌ ‌‌https://youtu.be/_f8nfwlcK-g‌‌ ‌(11‌ ‌minutes)‌ ‌
●Video‌ ‌Link:‌ ‌‌https://video.link/w/yFJEb‌ ‌ ‌ ‌
Where‌ ‌do‌ ‌you‌ ‌want‌ ‌your‌ ‌heart‌ ‌rate‌ ‌to‌ ‌be‌ ‌when‌ ‌you‌ ‌are‌ ‌performing‌ ‌yoga?‌ ‌ ‌Answer:‌ ‌It‌ ‌is‌ ‌a‌ ‌light‌ ‌activity‌ ‌so‌ ‌your‌ ‌heart‌ ‌rate‌ ‌should‌ ‌be‌ ‌low,‌ ‌meaning‌ ‌that‌ ‌it‌ ‌should‌ ‌be‌ ‌around‌ ‌60%‌ ‌of‌ ‌your‌ ‌max,‌ ‌but‌ ‌no‌ ‌more‌ ‌than‌ ‌70%.‌ ‌ ‌ ‌Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌ ‌
Cool‌ ‌Down:‌ ‌●The‌ ‌cool‌ ‌down‌ ‌is‌ ‌included‌ ‌in‌ ‌the‌ ‌yoga‌ ‌workout‌ ‌itself,‌ ‌therefore‌ ‌there‌ ‌isn’t‌ ‌a‌ ‌separate‌ ‌cool‌ ‌down‌ ‌here.‌ ‌ ‌
Assessment:‌ ‌●Exit‌ ‌Slip‌ ‌
○Can‌ ‌you‌ ‌think‌ ‌of‌ ‌time‌ ‌when‌ ‌you‌ ‌might‌ ‌be‌ ‌able‌ ‌to‌ ‌use‌ ‌yoga‌ ‌to‌ ‌relieve‌ ‌stress‌ ‌or‌ ‌help‌ ‌you‌ ‌focus?‌ ‌What‌ ‌about‌ ‌a‌ ‌time‌ ‌that‌ ‌you‌ ‌could‌ ‌have‌ ‌used‌ ‌it‌ ‌previously?‌ ‌
○Use‌ ‌the‌ ‌‌heart‌ ‌rate‌ ‌worksheet‌‌ ‌as‌ ‌an‌ ‌assessment‌ ‌and‌ ‌have‌ ‌students‌ ‌reflect‌ ‌on‌ ‌what‌ ‌they‌ ‌wrote‌ ‌down.‌ ‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌2‌ ‌ ‌ ‌ ‌ ‌ ‌

Lesson‌ ‌#2‌  ‌
Warm-up:‌ ‌First,‌ ‌before‌ ‌starting‌ ‌every‌ ‌lesson‌ ‌make‌ ‌sure‌ ‌that‌ ‌you‌ ‌tell‌ ‌your‌ ‌students‌ ‌the‌ ‌area‌ ‌around‌ ‌you‌ ‌is‌ ‌safe‌ ‌for‌ ‌physical‌ ‌activity.‌ ‌
●Use‌ ‌Yoga‌ ‌warm-up‌ ‌#2‌ ‌to‌ ‌warm-up‌ ‌your‌ ‌muscles‌ ‌before‌ ‌our‌ ‌lesson‌ ‌today‌ ‌○Inhale‌ ‌to‌ ‌forward‌ ‌fold‌ ‌(5‌ ‌reps)‌ ‌
○Twist‌ ‌to‌ ‌Right‌ ‌Plank‌ ‌(3‌ ‌reps)‌ ‌
○Twist‌ ‌to‌ ‌Left‌ ‌Plank‌ ‌(3‌ ‌reps)‌ ‌
○YouTube:‌ ‌‌https://youtu.be/IEPBglVO_8Q‌ ‌ ‌
○VideoLink‌ ‌(no‌ ‌ads):‌ ‌‌https://video.link/w/qG78b‌ ‌ ‌
Activity:‌ ‌Today‌ ‌we‌ ‌are‌ ‌going‌ ‌to‌ ‌do‌ ‌a‌ ‌full‌ ‌body‌ ‌workout‌ ‌with‌ ‌the‌ ‌Body‌ ‌Project.‌ ‌It‌ ‌is‌ ‌a‌ ‌cardio‌ ‌workout‌ ‌for‌ ‌beginners.‌ ‌It‌ ‌should‌ ‌be‌ ‌challenging‌ ‌but‌ ‌will‌ ‌be‌ ‌achievable‌ ‌by‌ ‌all‌ ‌students.‌ ‌This‌ ‌is‌ ‌a‌ ‌good‌ ‌workout‌ ‌to‌ ‌track‌ ‌your‌ ‌heart‌ ‌rate‌ ‌during.‌ ‌You‌ ‌should‌ ‌check‌ ‌your‌ ‌heart‌ ‌rate‌ ‌at‌ ‌5‌ ‌minutes,‌ ‌10‌ ‌minutes,‌ ‌20‌ ‌minutes,‌ ‌25‌ ‌minutes‌ ‌and‌ ‌30‌ ‌minutes.‌ ‌Taking‌ ‌your‌ ‌heart‌ ‌rate‌ ‌at‌ ‌all‌ ‌of‌ ‌these‌ ‌different‌ ‌time‌ ‌points‌ ‌will‌ ‌help‌ ‌you‌ ‌to‌ ‌better‌ ‌understand‌ ‌your‌ ‌heart‌ ‌rate‌ ‌over‌ ‌time.‌ ‌ ‌ ‌
YouTube:‌ ‌‌https://youtu.be/gC_L9qAHVJ8‌‌ ‌(30‌ ‌minutes)‌
‌VideoLink‌ ‌(no‌ ‌ads):‌ ‌‌https://video.link/w/DLJEb‌ ‌ ‌ ‌
Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌ ‌
Cool‌ ‌Down:‌ ‌●There‌ ‌is‌ ‌a‌ ‌cooldown‌ ‌as‌ ‌part‌ ‌of‌ ‌the‌ ‌workout‌ ‌and‌ ‌therefore‌ ‌it‌ ‌is‌ ‌not‌ ‌listed‌ ‌separate‌ ‌
Assessment:‌ ‌ ‌Exit‌ ‌Slip:‌ ‌
●Use‌ ‌the‌ ‌heart‌ ‌rate‌ ‌tracker‌ ‌throughout‌ ‌and‌ ‌have‌ ‌the‌ ‌students‌ ‌reflect‌ ‌on‌ ‌it.‌ ‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌ ‌ ‌Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌3‌ ‌ ‌ ‌ ‌

Lesson‌ ‌#3‌
Warm-up:‌ ‌First,‌ ‌before‌ ‌starting‌ ‌every‌ ‌lesson‌ ‌make‌ ‌sure‌ ‌that‌ ‌you‌ ‌tell‌ ‌your‌ ‌students‌ ‌the‌ ‌area‌ ‌around‌ ‌you‌ ‌is‌ ‌safe‌ ‌for‌ ‌physical‌ ‌activity.‌ ‌
●Today‌ ‌we‌ ‌will‌ ‌be‌ ‌working‌ ‌through‌ ‌Warm-Up‌ ‌#6.‌ ‌Go‌ ‌through‌ ‌all‌ ‌three‌ ‌once‌ ‌and‌ ‌then‌ ‌repeat‌ ‌a‌ ‌second‌ ‌time:‌ ‌
○Plank‌ ‌Toe‌ ‌touch‌ ‌(10‌ ‌reps)‌ ‌
○Quad‌ ‌Walk‌ ‌(10‌ ‌steps‌ ‌forward,‌ ‌10‌ ‌steps‌ ‌back)‌ ‌
○Reverse‌ ‌Plank‌ ‌(15-30‌ ‌seconds)‌ ‌
○YouTube:‌ ‌‌https://youtu.be/4DSe5kB8aiE‌ ‌
○VideoLink‌ ‌(No‌ ‌ads):‌ ‌‌https://video.link/w/ulg6b‌ ‌
Activity:‌ ‌Today’s‌ ‌skill‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌working‌ ‌juggling‌ ‌and‌ ‌revisiting‌ ‌juggling‌ ‌skills‌ ‌that‌ ‌we‌ ‌touched‌ ‌on‌ ‌earlier‌ ‌in‌ ‌the‌ ‌year.‌ ‌I‌ ‌encourage‌ ‌you‌ ‌to‌ ‌challenge‌ ‌your‌ ‌students‌ ‌and‌ ‌make‌ ‌this‌ ‌fun‌ ‌for‌ ‌them.‌ ‌Here‌ ‌are‌ ‌just‌ ‌some‌ ‌ideas‌ ‌that‌ ‌you‌ ‌could‌ ‌have‌ ‌them‌ ‌do‌ ‌and‌ ‌follow.‌ ‌ ‌ ‌
Students‌ ‌will‌ ‌need:‌ ‌
●Sockballs‌ ‌(3-6)‌ ‌or‌ ‌3‌ ‌plastic‌ ‌bags,‌ ‌bandanas,‌ ‌handkerchiefs‌ ‌(plastic‌ ‌bags‌ ‌will‌ ‌be‌ ‌the‌ ‌easiest)‌ ‌ ‌Juggling‌ ‌is‌ ‌going‌ ‌to‌ ‌use‌ ‌scarves‌ ‌-‌ ‌but‌ ‌if‌ ‌you‌ ‌don’t‌ ‌have‌ ‌access‌ ‌to‌ ‌any,‌ ‌plastic‌ ‌grocery‌ ‌bags‌ ‌or‌ ‌bandanas,‌ ‌or‌ ‌even‌ ‌masks‌ ‌might‌ ‌also‌ ‌work‌ ‌great!‌ ‌Using‌ ‌this‌‌ ‌‌”Scarves”‌ ‌guide‌ ‌from‌ ‌OPEN‌ ‌PE,‌ ‌see‌ ‌if‌ ‌you‌ ‌can‌ ‌complete‌ ‌each‌ ‌task!‌ ‌There‌ ‌are‌ ‌two‌ ‌parts‌ ‌to‌ ‌the‌ ‌scarves‌ ‌guide,‌ ‌use‌ ‌part‌ ‌one‌ ‌for‌ ‌at-home‌ ‌learning.‌ ‌ ‌ ‌If‌ ‌you‌ ‌don’t‌ ‌have‌ ‌scarves‌ ‌that‌ ‌is‌ ‌ok,‌ ‌try‌ ‌to‌ ‌find‌ ‌some‌ ‌plastic‌ ‌grocery‌ ‌bags‌ ‌in‌ ‌your‌ ‌house.‌ ‌No‌ ‌bags‌ ‌either,‌ ‌no‌ ‌problem‌ ‌try‌ ‌and‌ ‌find‌ ‌some‌ ‌socks.‌ ‌ ‌ ‌Teachers,‌ ‌I‌ ‌would‌ ‌suggest‌ ‌leading‌ ‌the‌ ‌students‌ ‌through‌ ‌each‌ ‌activity‌ ‌as‌ ‌a‌ ‌class.‌

‌If‌ ‌you‌ ‌need‌ ‌to‌ ‌send‌ ‌something‌ ‌home‌ ‌for‌ ‌them‌ ‌to‌ ‌practice‌ ‌or‌ ‌would‌ ‌like‌ ‌a‌ ‌video‌ ‌to‌ ‌lead‌ ‌them,‌ ‌try‌ ‌these.‌ ‌ ‌
https://youtu.be/YV315siBwJg‌‌ ‌(3:00‌ ‌min;‌ ‌14‌ ‌easy‌ ‌tricks‌ ‌for‌ ‌kids‌ ‌with‌ ‌one‌ ‌scarf)‌ 
‌●https://youtu.be/8S_eXQUs0DM‌‌ ‌(6:45‌ ‌min;‌ ‌one‌ ‌to‌ ‌three‌ ‌scarfs)‌ ‌
https://youtu.be/ve2FKNctOBg‌‌ ‌(1:45‌ ‌min;‌ ‌one‌ ‌and‌ ‌two‌ ‌scarf‌ ‌juggling)‌ ‌
https://youtu.be/uWiZ4fNqu5c‌‌ ‌(1:45‌ ‌min;‌ ‌Three‌ ‌scarf‌ ‌juggle)‌ ‌ ‌IF‌ ‌YOU‌ ‌DON’T‌ ‌WANT‌ ‌Juggling‌ ‌Skills‌,‌ ‌Here‌ ‌is‌ ‌a‌ ‌suggested‌ ‌fitness‌ ‌workout:‌ ‌
●Low‌ ‌impact‌ ‌cardio‌ ‌fitness‌ ‌○YouTube:‌ ‌‌https://youtu.be/50kH47ZztHs‌‌ ‌(29‌ ‌minutes)‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌4‌ ‌ ‌ ‌

○VideoLink:‌ ‌‌https://video.link/w/cxKEb‌ ‌ ‌ ‌
Cool‌ ‌Down:‌ ‌●End‌ ‌with‌ ‌a‌ ‌quick‌ ‌cool‌ ‌down‌ ‌stretch‌ ‌routine‌ ‌○Pick‌ ‌four‌ ‌poses‌ ‌from‌‌ ‌‌this‌ ‌Yoga‌ ‌Deck‌‌ ‌and‌ ‌hold‌ ‌each‌ ‌for‌ ‌30-seconds.‌ ‌
Assessment:‌ ‌Suggestions:‌ ‌
●Exit‌ ‌Slip:‌ ‌
○What‌ ‌did‌ ‌you‌ ‌like‌ ‌most‌ ‌about‌ ‌juggling?‌ ‌Was‌ ‌it‌ ‌harder‌ ‌or‌ ‌easier‌ ‌than‌ ‌you‌ ‌thought?‌ ‌What‌ ‌was‌ ‌the‌ ‌thing‌ ‌that‌ ‌you‌ ‌were‌ ‌most‌ ‌proud‌ ‌of‌ ‌accomplishing‌ ‌during‌ ‌the‌ ‌juggling‌ ‌practice?‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌ ‌

Lesson‌ ‌#4‌
Warm-up:‌ ‌Enjoy‌ ‌this‌ ‌quick‌ ‌warm-up‌ ‌before‌ ‌the‌ ‌workout‌ ‌
●YouTube:‌ ‌‌https://youtu.be/kjmascicwK0‌ ‌
●VideoLink:‌ ‌‌https://video.link/w/jdKEb‌ ‌ ‌
○2‌ ‌times‌ ‌through:‌ ‌
○High‌ ‌Skips‌ ‌(down‌ ‌and‌ ‌back)‌ ‌
○Soldier‌ ‌Kicks‌ ‌(10‌ ‌reps)‌ ‌
○Mountain‌ ‌Climbers‌ ‌(20‌ ‌reps)‌ ‌
Activity:‌ ‌Today’s‌ ‌activity‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌a‌ ‌fitness‌ ‌workout‌ ‌from‌ ‌the‌ ‌Body‌ ‌Project.‌ ‌This‌ ‌cardio‌ ‌and‌ ‌HITT‌ ‌workout‌ ‌is‌ ‌23‌ ‌minutes‌ ‌long‌ ‌and‌ ‌will‌ ‌get‌ ‌your‌ ‌heart‌ ‌rate‌ ‌up‌ ‌and‌ ‌moving‌ ‌fast.‌ ‌ ‌ ‌Some‌ ‌prompting‌ ‌questions‌ ‌that‌ ‌you‌ ‌could‌ ‌use‌ ‌about‌ ‌heart‌ ‌rate.‌ ‌ ‌
●Light‌ ‌intensity‌ ‌exercise‌ ‌should‌ ‌be‌ ‌between‌ ‌50-60%‌ ‌of‌ ‌your‌ ‌max‌ ‌heart‌ ‌rate‌ 
‌●60-80%‌ ‌of‌ ‌the‌ ‌max‌ ‌heart‌ ‌rate‌ ‌is‌ ‌considered‌ ‌moderate‌ ‌intensity‌ ‌exercises‌ ‌
●80-90%‌ ‌is‌ ‌considered‌ ‌vigorous‌ ‌exercise‌ ‌
●Above‌ ‌90%‌ ‌of‌ ‌your‌ ‌max‌ ‌heart‌ ‌rate‌ ‌if‌ ‌prolonged‌ ‌for‌ ‌any‌ ‌period‌ ‌of‌ ‌time‌ ‌could‌ ‌be‌ ‌dangerous‌ ‌ ‌ 
‌●YouTube:‌ ‌‌https://youtu.be/ocBCgWtukn4‌‌ ‌(23:35‌ ‌minutes)‌ ‌
●VideoLink‌ ‌(no‌ ‌ads):‌ ‌‌https://video.link/w/sOJEb‌ ‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌5‌ ‌ ‌ ‌

 ‌Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌‌ ‌to‌ ‌help‌ ‌your‌ ‌students‌ ‌keep‌ ‌track‌ ‌of‌ ‌their‌ ‌heart‌ ‌rate‌ ‌throughout‌ ‌the‌ ‌workout.‌ ‌ ‌
Cool‌ ‌Down:‌ ‌●Cooldown‌ ‌with‌ ‌FitnessBlender‌ ‌○YouTube:‌ ‌‌https://youtu.be/u5Hr3rNUZ24‌‌ ‌(5‌ ‌minutes)‌ ‌○VideoLink:‌ ‌‌https://video.link/w/hfKEb‌ ‌ ‌
Assessment:‌ ‌Suggestions:‌ 
‌●Exit‌ ‌Slip‌ ‌
○Using‌ ‌the‌ ‌heart‌ ‌rate‌ ‌tracker,‌ ‌have‌ ‌students‌ ‌reflect‌ ‌on‌ ‌where‌ ‌their‌ ‌heart‌ ‌rate‌ ‌was‌ ‌today.‌ ‌What‌ ‌do‌ ‌you‌ ‌feel‌ ‌is‌ ‌the‌ ‌hardest‌ ‌part‌ ‌about‌ ‌the‌ ‌style‌ ‌of‌ ‌HITT‌ ‌workouts?‌ ‌Did‌ ‌it‌ ‌feel‌ ‌different‌ ‌after‌ ‌being‌ ‌on‌ ‌break?‌ ‌ ‌
●To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌


Lesson‌ ‌#5‌
Warm-up:‌ ‌Today‌ ‌we‌ ‌are‌ ‌going‌ ‌to‌ ‌warm-up‌ ‌with‌ ‌a‌ ‌Darbee‌ ‌workout‌ ‌all‌ ‌together‌ ‌Follow‌ ‌along‌ ‌with‌ ‌this‌ ‌handout:‌ ‌‌http://dshines.info/3sbZqRV‌ ‌
●Go‌ ‌through‌ ‌twice‌ ‌
○Step‌ ‌jacks‌ ‌(20‌ ‌-‌ ‌10‌ ‌each‌ ‌side)‌ ‌
○Side‌ ‌Jacks‌ ‌(20‌ ‌-‌ ‌10‌ ‌each‌ ‌side)‌ ‌
○Step‌ ‌jacks‌ ‌(20‌ ‌-‌ ‌10‌ ‌each‌ ‌side)‌ ‌
○10‌ ‌shoulder‌ ‌taps‌ ‌○10‌ ‌side‌ ‌shoulder‌ ‌taps‌ ‌
○10‌ ‌shoulder‌ ‌taps‌ ‌
Activity:‌ ‌Today’s‌ ‌activity‌ ‌is‌ ‌going‌ ‌to‌ ‌be‌ ‌a‌ ‌fun‌ ‌workout‌ ‌that‌ ‌you‌ ‌can‌ ‌either‌ ‌do‌ ‌with‌ ‌your‌ ‌students‌ ‌on‌ ‌the‌ ‌screen‌ ‌or‌ ‌you‌ ‌can‌ ‌have‌ ‌your‌ ‌students‌ ‌do‌ ‌it‌ ‌on‌ ‌their‌ ‌own.‌ ‌Using‌ ‌the‌ ‌Darbee‌ ‌fitness‌ ‌workout‌ ‌sheets,‌ ‌students‌ ‌will‌ ‌do‌ ‌a‌ ‌challenging‌ ‌but‌ ‌good‌ ‌fitness‌ ‌routine.‌ ‌ ‌ ‌There‌ ‌are‌ ‌four‌ ‌worksheets‌ ‌that‌ ‌are‌ ‌attached.‌ ‌You‌ ‌can‌ ‌give‌ ‌students‌ ‌choices,‌ ‌or‌ ‌you‌ ‌can‌ ‌decide‌ ‌which‌ ‌ones‌ ‌that‌ ‌they‌ ‌should‌ ‌do.‌ ‌The‌ ‌key‌ ‌is‌ ‌that‌ ‌they‌ ‌work‌ ‌out‌ ‌for‌ ‌30‌ ‌minutes.‌ ‌They‌ ‌could‌ ‌follow‌ ‌one‌ ‌worksheet‌ ‌and‌ ‌all‌ ‌of‌ ‌the‌ ‌reps‌ ‌and‌ ‌sets‌ ‌or‌ ‌combine‌ ‌worksheets‌ ‌as‌ ‌they‌ ‌like.‌ ‌ ‌
●Darbee‌ ‌workout‌ ‌Unicorn‌ ‌Workout:‌ ‌‌http://dshines.info/3q6gJlA‌ ‌ 
‌●Darbee‌ ‌workout‌ ‌Right‌ ‌Place‌ ‌Right‌ ‌time‌ ‌workout:‌ ‌‌http://dshines.info/38uF8vq‌ ‌ ‌

Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌ ‌6‌ ‌ ‌ ‌

●Darbee‌ ‌workout‌ ‌On‌ ‌the‌ ‌Roll:‌ ‌‌http://dshines.info/3owyMRL‌ ‌ ‌
●Darbee‌ ‌workout‌ ‌On‌ ‌a‌ ‌Journey‌ ‌workout:‌ ‌‌http://dshines.info/35lYkcL‌ ‌ ‌
Here‌ ‌is‌ ‌a‌ ‌link‌ ‌to‌ ‌the‌ ‌generic‌ ‌‌heart‌ ‌rate‌ ‌tracker‌ ‌worksheet‌‌ ‌to‌ ‌help‌ ‌your‌ ‌students‌ ‌keep‌ ‌track‌ ‌of‌ ‌their‌ ‌heart‌ ‌rate‌ ‌throughout‌ ‌the‌ ‌workout.‌ ‌ ‌
Cool‌ ‌Down:‌ ‌Cool‌ ‌Down‌ ‌ ‌
●Cool‌ ‌down‌ ‌with‌ ‌a‌ ‌Darbee‌ ‌Fitness‌ ‌self-care‌ ‌workout‌ 
‌○Darbee‌ ‌workout‌ ‌Self-care‌ ‌workout:‌ ‌‌http://dshines.info/3bmeM0o‌ ‌ ‌
Assessment:‌ ‌●Exit‌ ‌Slip‌ ‌
○Have‌ ‌the‌ ‌students‌ ‌write‌ ‌about‌ ‌what‌ ‌type‌ ‌of‌ ‌workout‌ ‌they‌ ‌like‌ ‌the‌ ‌best‌ ‌and‌ ‌then‌ ‌describe‌ ‌why‌ ‌they‌ ‌like‌ ‌it.‌ ‌They‌ ‌need‌ ‌to‌ ‌provide‌ ‌specific‌ ‌examples‌ ‌of‌ ‌how‌ ‌it‌ ‌makes‌ ‌them‌ ‌feel,‌ ‌maybe‌ ‌results‌ ‌that‌ ‌they‌ ‌see‌ ‌when‌ ‌they‌ ‌follow‌ ‌it,‌ ‌etc.‌ ‌ 
‌○To‌ ‌meet‌ ‌our‌ ‌goal‌ ‌of‌ ‌being‌ ‌physically‌ ‌active‌ ‌for‌ ‌at‌ ‌least‌ ‌60-minutes‌ ‌each‌ ‌day,‌ ‌remote‌ ‌learners‌ ‌can‌ ‌use‌‌ ‌‌this‌ ‌activity‌ ‌tracker‌‌ ‌to‌ ‌record‌ ‌your‌ ‌activity‌ ‌this‌ ‌week‌ ‌-‌ ‌make‌ ‌sure‌ ‌you‌ ‌include‌ ‌your‌ ‌time‌ ‌in‌ ‌PE‌ ‌class!‌ ‌
Daily‌ ‌PA:‌ ‌Our‌ ‌friends‌ ‌at‌ ‌OPEN‌ ‌PE‌ ‌have‌ ‌made‌ ‌it‌ ‌easy‌ ‌for‌ ‌you‌ ‌to‌ ‌get‌ ‌daily‌ ‌physical‌ ‌activity‌ ‌with‌ ‌their‌ ‌‌January‌ ‌DEAM‌ ‌calendar‌.‌ ‌

 ‌Funded‌ ‌by‌ ‌the‌ ‌Michigan‌ ‌Health‌ ‌Endowment‌ ‌Fund‌ ‌

Healthy Dearborn: Fun Healthy Resources

Physical Activity 

Let's Roll for Fitness – January Fitness Challenge – Keeping Kids in Motion

Not sure how to do some of the movements? Check them out here: 

how to do mountain climbershow to do a burpeehow to do a seal jackhow to do side jumps 


Apple Cinnamon Stovetop Granola         


  • 1 cup rolled oats (gluten-free certified if necessary) 
  • 1/4 cup raw chopped pecans (or other nut) 
  • 1/4 cup raisins                         
  • 1 tsp cinnamon                                                        
  • pinch of sea salt 
  • 1/2 apple, grated  
  • 1 1/2 Tbs honey 
  • 1 tsp coconut oil, melted 
  • 1 egg white, frothed 


  1. In a large bowl combine rolled oats, pecans, raisins, cinnamon and sea salt. 
  2. Add in apple, honey and coconut oil and give it a good stir. 
  3. Add in egg white and stir. Should form granola clusters. 
  4. Heat a non-stick skillet over med-high heat. 
  5. Add granola and flatten with a spatula to form one large layer of granola. 
  6. Cook for 3 minutes before flipping, flattening with the spatula again and cooking for another 3 minutes. Watch carefully so it doesn’t burn (lower heat if you sense it is burning). 
  7. Lower heat to medium and continue cooking for 4-5 minutes or until granola has crisped up. Break up clusters as needed. 
  8. Serve with almond milk or yogurt and fruit. 
  9. Store in an airtight container for several days. 

Covid Resources: 

It’s flu season! Each flu season is unique and can affect people differently. An annual seasonal flu vaccine is the best way to help protect you and your family against the flu. It is even more important now than ever to get vaccinated. Getting your flu shot this year protects you, protects your family, and helps make sure healthcare workers and hospitals in your community have resources to continue to treat COVID-19 patients.  

It’s not too late to get the flu shot. With flu season lasting into April or May, getting a flu shot now will help protect you and your family for the next couple of months. To find a flu vaccine clinic near you, click here.  

انت والانفلونزا – مراكز مكافحة الأمراض والوقاية منها 

For more information about the flu and the flu vaccine, visit https://www.nkfm.org/help-information/about-flu-and-flu-vaccine

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn: Fun, Healthy Resources

Physical Activity:

Physical activity is essential to a healthy lifestyle. You should get in at least 60 minutes of physical activity in everyday by doing activities you like to do. You do not need to get all 60 minutes in at one time. Instead, try being active for 15 minutes, four times a day. According to the USDA, at least three days of the week should include moderate to high intensity activity and it should make up for the majority of your 60 minutes. When choosing activities, make sure to change it up and choose different strength, flexibility, and endurance activities.

  • Strength activities work and build your muscles. Strength activities can include lifting weights, carrying groceries, using resistance bands, doing squats, and several sports like football.
  • Flexibility activities stretch your muscles. Flexibility activities make it easier for you to bend down to tie your shoes and look over your shoulder. Examples of flexibility activities are stretching, yoga, and dancing. It is important to always stretch after doing endurance or strength activities. 
  • Endurance activities, also called aerobic activities, strengthen your heart and lungs. You may feel an increase in your heart rate, start to breathe heavier, and even sweat while doing endurance activities. Examples of endurance activities are brisk walking, jogging, yard work, climbing the stairs, and some sports, like basketball.

Use this interactive tool from Move Your Way to see how you can build 60 minutes of physical activity into your day.


Turkey Pinwheel Tree


Pinwheels are such a great finger food! They can be made with a wide variety of fillings and are something that can be prepared in advance. For these festive themed pinwheels, spread a layer of low-fat cream cheese onto a spinach flavored tortilla shell then fill with your favorite healthy fillings, like low fat cheese, sliced turkey breast, finely diced red pepper and green leaf lettuce.

Slice the “logs” into pinwheels and stacked them neatly on a small plate. Make the star by cutting a yellow pepper. Have fun!

Covid Resources:

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Tips for Social Distancing

When going out in public, it is important to stay at least 6 feet away from other people and wear a mask to slow the spread of COVID-19. Consider the following tips for practicing social distancing when you decide to go out.

  • Know Before You Go: Before going out, know and follow the guidance from local public health authorities where you live.
  • Prepare for Transportation: Consider social distancing options to travel safely when running errands, walking, bicycling, wheelchair rolling, or using public transit.
  • Limit Contact When Running Errands: Stay at least 6 feet away from others who are not from your household while shopping and in lines.
  • Choose Safe Social Activities: It is possible to stay socially connected with friends and family who don’t live in your home by calling, using video chat, or staying connected through social media. If meeting others in person (e.g., at small outdoor gatherings, yard or driveway gathering with a small group of friends or family members), stay at least 6 feet from others who are not from your household. Follow these steps to stay safe if you will be participating in personal and social activities outside of your home.
  • Keep Distance at Events and Gatherings: It is safest to avoid crowded places and gatherings where it may be difficult to stay at least 6 feet away from others who are not from your household. If you are in a crowded space, try to keep 6 feet of space between yourself and others at all times, and wear a mask. Masks are especially important in times when physical distancing is difficult. Pay attention to any physical guides, such as tape markings on floors or signs on walls.  Allow other people 6 feet of space when you pass by them in both indoor and outdoor settings.
  • Stay Distanced While Being Active: Consider going for a walk, bike ride, or wheelchair roll in your neighborhood or in another safe location where you can maintain at least 6 feet of distance between yourself and other pedestrians and cyclists. If you decide to visit a nearby park, trail, or recreational facility, first check for closures or restrictions. If open, consider how many other people might be there and choose a location where it will be possible to keep at least 6 feet of space between yourself and other people who are not from your household.
  • A Teen’s Guide to Understanding and Coping with COVID-19

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn – Fun, Healthy Resources

Physical Activity:

Thanksgiving ABC Workout

Use words like: THANKS, GRATEFUL, TURKEY, GOBBLE, and GRAVY; for a challenge try THANKSGIVING


come up with different ideas to use such as messages, foods, or things you are thankful for this year!


November is squash month! Squash is a nutritious fruit and winter squash is a staple during the cooler months. Winter squash comes in many varieties including acorn squash, butternut squash, pumpkin, and spaghetti squash. It can be roasted, steamed, and even cooked in the microwave. Make sure to pick a winter squash that that has a firm outer shell and feels heavy for its size. Once you purchase your winter squash, store it in a dry place like the countertop. See what is available at your local grocery store or farmers market and check out this Roasted Butternut Squash Soup recipe from Michigan Harvest of the Month.

This institution is an equal opportunity provider.

Covid Resources:

Help Children Learn at Home

Stay in touch with your child’s school

  • Many schools are offering lessons online (virtual learning). Review assignments from the school, and help your child establish a reasonable pace for completing the work. You may need to assist your child with turning on devices, reading instructions, and typing answers.
  • Communicate challenges to your school. If you face technology or connectivity issues, or if your child is having a hard time completing assignments, let the school know.

Create a flexible schedule and routine for learning at home

  • Have consistent bedtimes and get up at the same time, Monday through Friday.
  • Structure the day for learning, free time, healthy meals and snacks, and physical activity.
  • Allow flexibility in the schedule—it’s okay to adapt based on your day.

Consider the needs and adjustment required for your child’s age group

  • The transition to being at home will be different for preschoolers, K-5, middle school students, and high school students. Talk to your child about expectations and how they are adjusting to being at home versus at school.
  • Consider ways your child can stay connected with their friends without spending time in person.

Look for ways to make learning fun

  • Have hands-on activities, like puzzles, painting, drawing, and making things.
  • Independent play can also be used in place of structured learning. Encourage children to build a fort from sheets or practice counting by stacking blocks.
  • Practice handwriting and grammar by writing letters to family members. This is a great way to connect and limit face-to-face contact.
  • Start a journal with your child to document this time and discuss the shared experience.
  • Use audiobooks or see if your local library is hosting virtual or live-streamed reading events.

Ask about school meal services

Check with your school on plans to continue meal services during the school dismissal. Many schools are keeping school facilities open to allow families to pick up meals or are providing grab-and-go meals at a central location.

Fun Online Family Activities

Free, federal resources to learn something new from the comfort of your own home

Learn more here: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/children/learning.html

*Click here to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or Covid resources.  

Healthy Dearborn – Fun, Healthy Resources

Physical Activity:

Complete each activity 12 times to spell out the word SPOOKY. Repeat 4 times.


Frankenstein Green Smoothie

Turn an ordinary green smoothie into Frankenstein! Simply draw a Frankenstein face on the outside of a mason jar or glass with a Sharpie (black permanent marker). Then blend together your favorite green smoothie recipe and pour it in. Finish it off with a few blueberries on top.

The right ratio of leafy greens to fruit makes it sweet as you reap all the healthy benefits of a green smoothie. This recipe is full of iron, potassium and vitamins — and tastes like a tropical treat from all the island fruit. Yet the best part is how simple and quick it is to make! You only need 5 ingredients and all of them can be found at your local grocery store.


  • fresh spinach
  • frozen pineapple
  • frozen mango
  • fresh banana
  • Milk


Toss 1 cup of spinach into a blender.  Pour in 1 cup of milk.  Blend this together on a high speed until the spinach is pulverized and liquid.  Add 1 and 1/2 cup fresh or frozen fruit. Blend again until the fruit is well blended.  (You could use other liquids for your smoothie instead of the milk.  Try juice, almond milk, water, or coconut milk. Also consider adding ice cubes for a frozen drink.) 

Variations: Don’t like this combination? You can substitute for other greens and fruits! The nice thing about this recipe is that you can use whatever fruits or vegetables you’ve got on hand. Other ingredients might include frozen (or fresh) blueberries, raspberries, kiwi, blackberries, cherries, pears, apples, peaches, or any fruits.  For the green color you could substitute kale or other leafy green vegetable.  

COVID-19 Resources

Mask wearing is not always easy or fun, but it’s an important step to keep you and those around you safe. Whether you’re out in the community with your family or you returned to school for in-person learning, wearing a mask may be required. Below are some fun and easy tips to encourage mask wearing:

  • Decorate your mask using tie-dye or fabric markers or make your own at home using an old t-shirt or fabric with your favorite pattern. As always, make sure to get adult permission first.
  • Clip a lanyard onto the ear strap. If you take your mask off, it’s now hanging around your neck as reminder to put it back on. 
  • Practice at home. Get your family involved in practicing mask wearing for a day. 
  • Be consistent in wearing your mask properly and not touching it while wearing it. The more you practice, the easier it gets. 

In addition to wearing our mask over your nose and mouth, there are other important steps you should follow to keep yourself and those around you safe. These include:

  • Wash your hands with soap and water for at least 20 seconds. If soap and water is not readily available, use hand sanitizer.
  • Avoid touching your eyes, nose, mouth, and mask.
  • Maintain at least six feet of distance between you and another person.
  • Stay home if you feel sick.

Please visit the Healthy Dearborn, Fun, Healthy Resources Survey to submit feedback and additional ways Healthy Dearborn can help support you and your family with physical activity, nutrition and/or COVID-19 resources.   

Thursday, June 11 – Last day of School!!! Summertime Gardening Tips

We’ve finally made it! The last day of school, but fear not…we’re still going to work hard today.

Physical Activity

It’s well understood in the research that spending time in nature directly boosts physical and mental well-being. Gardening, therefore, is a super healthy habit!

Gardening activity – lifting, raking, digging, even pulling weeds can provide all four types of exercise – endurance, flexibility, balance and strength! Don’t have a good spot for your own garden? Find a community garden near you with the American Community Gardening Association. Try Make your gardening movements deliberate – alternate raking with your right or left hand, do a lunge or squat when you’re moving from one garden bed to the next, or shoveling heavy piles of dirt are all good functional fitness activities.
For a challenge today, work with a partner and alternate stations at your gardens. Take turns digging, planting, raking, and watering.getting a space ready for gardening!

Nutrition and Healthy Eating
Gardening Greats: Maintaining your garden
Summer is the perfect time to work in the garden and what a great way to get some exercise, fresh air, and sunshine. But what do we actually need to do to keep up a garden – can’t plants take care of themselves? Not really! Plants in gardens need to be maintained and that’s where we as gardeners come in. So what do plants need from us? Generally they need the two W’s- water and weeding.
Water – Vegetables need to be watered whenever the soil dries out, or when very hot weather makes them droop (we call this wilting). If you don’t already have a watering can, use this quick video to see how you can make one out of things in your home.
Weeding– Why can’t we just let weeds grow? We pull weeds so that they don’t steal our plants sunlight, water, and nutrients. Check out this video and learn how to pull weeds properly and how to keep them from growing in the first place. To document your garden growth this summer use this journal template.
Gardening activity – lifting, raking, digging, even pulling weeds can provide all four types of exercise – endurance, flexibility, balance and strength! Don’t have a good spot for your own garden? Find a community garden near you with the American Community Gardening Association. Try getting a space ready for gardening!