Middle School PE

Physical Activity
Today’s workout theme is “summer” – how are you planning to be active this summer? If you’ve been following the #HealthyKidsQuarantined effort, you’re likely making great strides towards being the best, healthiest version of you. Keep it up this summer!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “SUMMER”.

Your ‘yellow’ challenge today is to extend the WOD:
• Use this A-B-C exercise guide:
• Using the associated exercises, spell “SUMMERTIME”

Today’s “red” activity involves committing to making healthy choices this summer. Comment on our social media “I commit to my health this summer!” And, then challenge your friends to do the same. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
Healthy Snack Hack – Yogurt and Honey Fruit Dip
We get it, eating the same fruits over and over again can get boring. One quick and easy way to liven up your fruit plate is to add a dip- you can find many healthy and fast dip recipes online to make at home. This week try our healthy fruit dip that is sure to be a crowd pleaser.
Ingredients:
• 1/2 cup low-fat Greek yogurt
• 1/2 cup low-fat sour cream
• 2 tablespoons honey
• 1/2 teaspoon vanilla
Instructions:
Combine ingredients in medium bowl and whisk together. Refrigerate. Serve with fresh strawberries, melon or other fresh fruit.

Physical Activity
The weather is heating up, so let’s have some fun with water! Today’s activity is fun to do with others – so grab some siblings, neighbors, or parents and get ready to get active…and wet!
Water Relay
You’ll needed: 2 buckets per team, 1 small towel or an old t-shirt

1. Divide participants between two teams
2. Fill one bucket with water for each team; place it at the beginning line where you’ll start the game
3. Place the empty bucket at the end line, about 100 yards from your starting line. Mark the bucket with a fill line near the top.
4. Place the towel or t-shirt in the full bucket of water
5. On “go” the first person on each team will grab the soaked towel, run to the other side and wring it out into the empty bucket.
6. When the water is deposited in the bucket, the participant will carry the towel/t-shirt back to the starting line and drops it back into the water bucket.
7. The next person in line repeats the process. The first team to fill the empty bucket with water (to the fill line) is the winner!
   Nutrition and

Nutrition and Healthy Eating
Here’s a riddle for you- what runs but never walks? If you guessed water, you are correct! As we have discussed these past 12 weeks, water is the healthiest way to stay hydrated – today we are pulling two of our most popular hydration tips that you can use all summer long!
Use our Wonderful Rainbow Water tips to liven up your water in multiple ways! Add:
• RED: watermelon and/or strawberries
• ORANGE: orange slices
• YELLOW: lemon slices
• GREEN: cucumbers slices
• BLUE: blueberries
• VIOLET: blackberries
• RAINBOW: build a rainbow drink by adding any or all of the above options
Fruity Ice Cubes will keep you cool all summer
To Make:
• Choose your favorite fruit/s (canned, frozen, or fresh- canned pineapple, frozen berries or fresh oranges)
• Chop them into small pieces
• Drop into each cube of the ice tray
• Pour water over the fruit
• Freeze for six hours or overnight

Physical Activity
Summer is a time for lots of outdoor activity, including camping! Unplug your wi-fi and get outdoors for a camping adventure this summer. No access to the woods? The good news is that you don’t have to head to nature for a great camping adventure – you can pitch a tent right in your own backyard or make a fort in your living room! Here are some great ways to add in some physical activity to your camping fun:
• Grab some pals or siblings and play flashlight tag or capture the flag
• Use chalk on your driveway or paper plates in your yard for a giant game of twister
• Go on a nature scavenger hunt
• If you have a partner, play human Rock, Paper, Scissors
• Try Geocaching or Letterboxing for a local treasure hunt
Is it rainy or you’re stuck inside? Give these indoor activities a try:
• Blow up a balloon or two and play indoor baseball or volleyball
• Use what you have to do some indoor bowling or make your own indoor golf course
• Dust off your acting skills with “bag-o-stuff improv skits”
• And, if all else fails, play some classic camp card games

Nutrition and Healthy Eating
Healthy Camping Treats: Banana S’mores
Camping (at a site or in the backyard) is a great way to soak in some vitamin D while appreciating nature- and today we’re sharing an easy way to keep campfire eating fun AND healthy! This summer as you pitch a tent, make sure to try our Campfire Banana S’mores!
Ingredients:
· medium ripe banana
· 1 small handful of mini marshmallows (10-15)
· 1 spoonful of dark chocolate chips
· 2 low-fat graham crackers
· Foil
Instructions:
· Ask an adult to cut through the peel on the inside curve of the banana, but leave the banana in the peel. Cut the banana in half lengthwise (not through bottom peel); then cut crosswise. Add marshmallows into the banana and top with chocolate chips.
· Place the prepared banana in the foil and crimp closed.
· Cook the S’more packet on the campfire until the s’more is warm and melty (about 5-8 minutes). Use graham crackers for scooping.

It’s the last Friday of the school year — you’ve made it! It’s been a crazy year with unexpected twists and turns but ultimately we worked together and will make it to the finish line. Congrats to you all!

Physical Activity
Today, let’s try some fun fitness challenges! These are sneaky workouts – they are all the duration of a single song – but they will work your muscles and endurance!

1. Give the  Bring Sally Up  Challenge a try! Follow the beat and listen to the words for a quick (3 minutes!) and challenging exercise. There are lots of ways to do this challenge – here are some good options – try one or several!
   • Lunges
   • Plank
   • Glute Bridge
   • Squats
   • Push Ups
   • Leg Lifts
2. Now try another song fitness challenge! Pick a few of your favorites and sweat it out for a song or two!
   • Cha Cha Slide Plank Challenge
   • Cupid Shuffle Plank Challenge
   • 7 Rings Ab Challenge
   • Baby Shark Ab Challenge

Nutrition and Healthy Eating
Easy Tropical Smoothie
With all the warm weather all of a sudden are you feeling like you could use a cold, creamy smoothie? Try our simple smoothie recipe today that is sure to be a refreshing, tasty treat!
Basic ingredients:
• Handful of ice
• 4 oz. canned pineapple tidbits in 100% juice
• 1 cup skim milk (or a milk alternative like almond, oat, or cashew milk)
Optional additions:
• Frozen fruit: mango, kiwi, papaya, or strawberry
• Banana
• Boosts: spinach, kale, flax or chia seeds, vanilla protein powder
Instructions: Blend all ingredients together in a blender or food processor until smooth.
Serve and Enjoy!

Today’s workout will slow things down from yesterday and provide you with a 30 minute, low-intensity, low-impact workout. This will be perfect to get your heart rate up, but let your muscles heal from yesterday’s beating.

Physical Activity
Fitness doesn’t have to feel like a chore – it can be fun too! Today, try some yoga to strengthen your body and mind, and give fitness monopoly a try!

Today’s KWIO sequence is “Strength + Flex Flow” that reminds us that yoga helps more than just our bodies – increased academic performance, concentration, and awareness are just a few of the amazing ways that yoga will benefit your brain too.
• Video: https://youtu.be/dx0asVu1waM (Time: 23:16)
• Handout: Strength + Flex Flow
Today’s workout is a fun one – fitness monopoly! You can play with a family member or remotely with a friend online. Use a sticky note as a game piece on your screen. Earn a point when you pass go – first player to 3 points wins!
For a challenge today, combine the yoga flow and the fitness monopoly! Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating
Gardening Greats: Cardboard seed tubes for easy veggie growing
These past two weeks we have shown you some clever ways to get your home garden going- But it isn’t always that easy, right?! This week we have an easy and green way to start your seeds inside! To start, all you need to do is save either toilet paper (6-8) or paper towel (3-4) tubes. Once you have enough tubes follow the instructions below to start your garden!

Inside Instructions: Cut the (toilet paper or paper towel) tubes into 2 in. lengths and set them in a waterproof tray. Fill the tubes with soil and plant your seeds (remember the can be seeds from the fruits and veggies you have in your kitchen). Place in sunlight, water and let grow.

Outside Instructions: When the seedlings are ready to move to the garden, plant them right in their cardboard tube. The cardboard will decompose. Be sure to keep the tube below the soil surface, so it doesn’t wick moisture away from the roots.
Are you a visual learner? Check out this YouTube video about cardboard seed tubes!

Physical Activity

Today’s workout theme is “achieve” – which means successfully reaching a desired objective through effort, skill, or courage. What are you courageously trying to achieve? Being fit and healthy takes effort – but it’s worth it to keep working to achieve it!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “ACHIEVE”. To ‘excel’ means to do reach your goal! What will you achieve today? This week? This month?

Your ‘yellow’ challenge today is to extend the WOD:
• Use this A-B-C exercise guide:
• Using the associated exercises, spell “ACHIEVEMENT

Today’s “red” activity involves the ‘do 10, give 10’ challenge! Do 10 pushups on a social network and challenge 10 friends to do the same. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
Healthy Snack Hack – Strawberry Frozen Yogurt
Today we have the perfect snack idea when you are feeling like a sweet treat – this strawberry frozen yogurt is a healthier way to satisfy your dessert desires! Finding a frozen treat just got much easier with our quick, simple and in season recipe!
Ingredients:
· 4 cups frozen strawberries
· 2 Tablespoons honey
· 1/2 cup plain yogurt (non-fat)
· 1 Tablespoon lemon juice
To Make:
Add the frozen strawberries, honey, yogurt and lemon juice to the bowl of a blender or food processor. Process until creamy, about 5 minutes. Enjoy!

Physical Activity
The digital world we live in makes it easy to spend LOTS of time in front of a screen, right? Many of us spend countless hours each week sitting behind a computer screen, watching our phones, and playing video games. Yet the statistics are clear— kids and teens who exercise regularly are more likely to develop healthier lifelong habits than those who don’t. So, taking time for your health now will continue to benefit you in the long run!

Today’s yoga, the Mindful Moon Flow, from the Kids Work It Out, is named in honor of the cooling moon. This flow will stretch the spine and hamstrings while building strength in your arms, back, and core.

• Video: https://youtu.be/5ipbCJAPzJI (Time: 7:45)
• Handout: Mindful Moon Flow
Today’s Tabata workout from PopSugar will get you moving! This fast, upbeat combination of cardio and body-weight strength exercises requires no equipment, but do grab a towel and a bottle of water — you’re going to need both.
• https://www.youtube.com/watch?v=bgdb5QgI9aU (Time: 47:30)
Today’s “red” activity involves combining the yoga activity with the Tabata workout. Are you up for the challenge?

Nutrition and Healthy Eating
Dine on a dime: Shop local!
Choosing to shop locally and directly from farmers for fruits and vegetables has many benefits – the prices are often lower than in the grocery store, it supports local businesses, and even helps to reduce our carbon footprint! The resources below will help you find a market in your area and shop for the freshest, in-season produce:
Find a Farmers’ Market:
• LittleGuide Detroit’s Local Market Guide
• Michigan Farmers’ Market Association Guide Produce Availability Guide:
• Michigan Guide for Fruits and Vegetables
If you find yourself with too many farmers’ market veggies, a great option is to pickle the leftovers – they make a yummy addition to other recipes, toppings for burgers or sandwiches, or in salads. Better yet? It’s easy! Check out this quick (30 seconds!) video on a basic how-to for pickling summer veggies.

Physical Activity
You know by now that you should aim to be active at least 60 minutes a day. The best way to start – and sustain – regular physical activity is to discover activities that you enjoy! When you do this, you are more likely to exercise on a regular basis and continue exercising into adulthood. We’ve given you lots of samples of activities – which do you enjoy most?!

Today’s dance tutorial is an Afro’Dance workout that will work your arms, upper body and core in this high-energy video.
• https://www.youtube-nocookie.com/embed/NEO1ydknMVk (Time: 15:03)
This strength workout, from the Nike trainer series, is sure to make you work up a sweat. It uses no equipment, but your body weight will be enough!
• https://www.youtube-nocookie.com/embed/HNnmwt1UKi4 (Time: 48:10)
• https://youtu.be/vI1Yf-MBczI (Time: 32:20)
For today’s ‘red’ challenge, combine the dance video and the strength exercises for a total body workout!

Nutrition and Healthy Eating
In general, humans eat a LOT of meat. Eliminating meat just one day a week can make a big difference for your health and the health of our planet. Replacing meat with plant-based choices has potential health benefits, like reducing risk for heart disease and diabetes, and helps take action against climate change by reducing your carbon footprint and helping you conserve precious environmental resources. Planning a “Meatless Monday” is a great place to start! Give it a try this week with a delicious meatless chili.

Meatless Chili
Ingredients:
• 1 (15 ounce) can diced tomatoes
• 1 (15 ounce) can no salt added pinto (or chili) beans, un-drained
• 1 (6 ounce) can tomato paste
• 1 cup of frozen chopped green peppers
• 1 cup of frozen chopped onions
• 1/2 tablespoon chili powder
• 1 teaspoon cumin
• salt and pepper, to taste
• Optional chili toppings: cheese, green onions, plain Greek yogurt
Instructions:
In a large stockpot, combine all ingredients. Heat oven medium heat until warm, and serve with your favorite toppings.

Physical Activity
Have you ever heard of geocaching? It’s like a gigantic outdoor treasure hunt with millions of prize-filled containers hidden around the world! Geocaching is a great way to get outside, discover new sites in your town, and even learn about navigation. This is a great activity to do with your family, so head outdoors today and find some treasure!

To get started, just create a free account at geocaching.com, scan the map for geocaches near you, and use a cell phone’s GPS to search for these hidden treasures using the coordinates provided. Once you discover the cache, sign and date the logbook, and note your score online. Even cooler? Prizes! Typically, geocaches include a small trinket for a ‘prize’ for finding the treasure. Depending on your comfort level, it’s fine to take the prize in the cache as long as you leave behind something of equal or greater value for the next geocachers to find.

Happy hunting!

Nutrition and Healthy Eating
Have some leftover frozen cauliflower rice from the recipes earlier this week? We have the perfect way for you to use it up. For something sweet- why not try our hidden cauliflower smoothie- we promise the cauliflower will just give your smoothie a creamier texture and your kids won’t taste it at all!

Ingredients:

• 1 cup frozen riced cauliflower

• 1 cup frozen strawberries or berries

• 1 small frozen banana

• 1 ½ cup low fat milk

• 1 tablespoon nut butter

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.