Middle School PE

Physical Activity
As the school year winds down, it can be hard to stay motivated to finish your schoolwork. Do you find yourself feeling sluggish? Know what can help? You guessed it – physical activity! Regular exercise can make you feel more energetic, allows you to be more active, and reduces the likelihood that you’ll tire during the day. It can also help with your motivation and concentration!

Today’s KWIO yoga sequence is a “Move into Stillness Flow” which focuses on energizing and strengthening yoga poses, flows, and spinal stretches. It finishes with guided breathing focusing on tolerance – perfect for home quarantine!
• Video: https://youtu.be/AoWzmXG6Ss0 (Time: 12:48)
• Handout: Move Into Stillness Yoga Flow
Try this dance workout, called “Low Impact Dance Grooves” from PopSugar. This workout is a great reminder that low-impact doesn’t have to mean low-intensity!
• https://youtu.be/tfdy5AahM4M (Time: 29:59)
For your ‘red’ challenge, combine the yoga flow and practice the dance video until you’ve got the moves down! Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating
Gardening How-To
If you want to plant a garden, you need a few things: soil, water, sunlight, and SEEDS! But what is a seed, and how do plants come out of something so small?!
First, let’s learn:

1. To start, let’s learn a little bit about how tiny seeds grow into a full plant. Watch this video to learn more.
2. This is also a great podcast where kids, like you, ask all kinds of questions about how seeds grow. As you listen, think about a question YOU have and try to find the answer online or in a book.
   Now, let’s try it:
3. Once you’ve learned all about seeds it’s time to plant some! You’ll first need some seeds – you can buy vegetable seeds at the store, or you can find some in the foods you eat.
4. Now, you’ll need to find a container, pot, or a small plot (get permission before you start digging up your yard!). This handout will show you how to find and plant seeds.

Physical Activity
Today’s workout theme is “goals.” Having personal goals is like having a destination on a map – if you don’t know where you’re going, it’s hard to figure out how to get there! Take a few minutes today and set some specific, realistic goals for yourself. You’ll be glad you did!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “GOALS”. What goals are you setting for yourself today?

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

Today’s “red” activity involves a push-up challenge! Can you do 10 push-ups? Challenge your friends to join your push-up challenge online. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
We’re heading into summer which means we’re also heading into watermelon eating season! Watermelon is a healthy snack option because it contains Lycopene a “fight-o-chemical” (phytochemical) that helps fight off sickness – but did you know that you don’t just have to eat it off the rind? Try this week’s snack hack for a fun new twist on serving up watermelon!

Watermelon popsicles:

1. Chop up watermelon into small chunks and puree in the blender
2. Pour the pureed watermelon into small paper cups (or popsicle molds).
3. Cover each cup with plastic wrap or foil and insert a popsicle/craft stick (or plastic spoon) through and into the cup.
4. Freeze until hard.
5. Optional: add chopped strawberries, pineapple, or grapes to the molds too!
   Feeling extra adventurous? Check out this website for 10 additional and fun ways to enjoy watermelon!

Good morning everyone. I hope you had a wonderful, long weekend and are ready to “get back at it” this morning.

Physical Activity

Did you know that research tells us that if you’re not active when you’re young, you are more likely to become an inactive adult? When you’re older, being inactive puts you at a higher risk of developing life-threatening conditions such as heart disease and cancer. This is why it’s important to exercise and keep yourself fit and healthy starting at a young age!

Today’s yoga, the Sun A-B-C flow, from the Kids Work It Out program starts with breath as a foundation, then carries it through three separate yoga flows meant to strengthen and ignite body, spirit, and mind.

• Video: https://youtu.be/rAJtSL2MHZM (Time: 15:31)
• Handout: Sun A-B-C Yoga Flow

Today’s workout from The Body Project will get you moving! This high-intensity workout is low-impact and requires no equipment, so anyone can do it!
• https://youtu.be/WjoBQsoekgk (Time: 29:21)
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: Cauliflower Rice
Cauliflower is a powerhouse veggie – with each serving packing a punch of fiber and B vitamins, but did you also know it is a great substitute for rice? You can find frozen “rice cauliflower” in your grocery store’s freezer section and it’s a cheap and healthy way to swap out grains for veggies in many of your favorite dishes. Try it out with one of our recipes below.

Deconstructed Veggie Burrito Bowl
Ingredients:
· 2 cups frozen riced cauliflower
· 1 cup canned black beans (drained)
· 2 tsp. Olive oil
· 1/2 tsp. Ground cumin
· 1/2 cup chunky salsa
Instructions:
Heat olive oil in a large skillet on medium heat. Add in riced cauliflower and black beans. Season riced cauliflower and black beans with ground cumin. Cook on medium heat for 10 minutes. Stir in salsa and heat ingredients together for another 5 minutes.

Simple Veggie Stir Fry
Ingredients:
· 2 cups frozen riced cauliflower
· 1 cup fresh or frozen mixed veggies (try: peas, carrots, peppers, edamame, and/or onions)
· 3 tablespoons of reduced sodium soy sauce
· 2 tsp olive oil
· Optional: green onions for garnish
Instructions:
Heat olive oil in a large skillet on medium heat. Add in riced cauliflower and frozen veggies and cook for 10 minutes. Remove from heat- stir in soy sauce and green onions.

Physical Activity

It’s Memorial Day Weekend! Your celebrations may look different this year, but you can still pay some patriotic homage to America’s military and classic Memorial Day traditions.

• Start out this Friday with an At Home Throwing Challenge.

• With parades cancelled this year, have your own, symbolic one. Put on some red, white, or blue and take a walk with your family.

• Enjoy PBS’ Memorial Day Concert on Sunday (8:00 EST) and dance along from your living room! • Want more of a challenge this weekend? Try this “Super Solider” workout

Want to learn more about Memorial Day?

• This PBS video explains why we celebrate Memorial Day.

• Take a virtual tour of the White House from Google Arts & Culture.

Nutrition and Healthy Eating
Rocket Smoothies
We’re kicking off the Memorial Day weekend with a healthy, creamy, delicious and festive looking smoothie! Prep, blend and enjoy this healthy treat!
Ingredients:
· 1 frozen banana
· 1 cup vanilla yogurt
· 1/2 cup frozen red fruit (try cherries or berries)
· 1/2 cup frozen blueberries
· 1 cup 100% juice
· 1/4 cup milk
· 1 1/2 cup ice
Directions:

1. In a blender, combine 1/4 banana, 1/4 cup yogurt, 1/2 cup frozen cherries or berries, 1/2 cup juice and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to help keep layers separate.
2. In a blender, combine 1/2 banana, 1/2 cup yogurt, 1/4 cup milk and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes to separate layers.
3. In a blender, combine 1/4 banana, 1/4 cup yogurt, 1/2 cup blueberries, 1/2 cup juice and 1/2 cup ice. Blend until smooth and pour evenly among 3-4 glasses. Place in freezer for 30 minutes

Physical Activity
Need another reason to be active with your family? It’s fun! Today’s playful ‘Feel Good’ dance and centering yoga practice are a great way to build stamina and confidence and enjoy the activity while you’re doing it! Find ways that your family likes to be active – not only is it a good way to spend time together, you’ll all be getting healthier too!

Today’s KWIO yoga sequence is a “Centered Flow” which focuses on knowing that your center of existence and personal power comes from within you! We’ll concentrate on cultivating our body’s sense of center.
• Video: https://youtu.be/pKgwWT8SfUc (Time: 9:09)
• Handout: Centered Yoga Flow
Today’s dance workout is “Feel Good Cardio & Grooves” from PopSugar. Fun moves will help you to relieve stress and empower your inner dancer!
• https://youtu.be/8PISPefC2Jw (Time: 31:04)
Today, combine the yoga flow and practice the dance video until you’ve got the moves down! Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating
Gardening Greats: YOU can grow veggies!
Good news – you don’t need garden beds or even a yard to grow your own vegetables – there are many things you can grow in a small space or in a pot on your patio! Some of the best options for pots or small containers are:
• Sweet peppers
• Tomatoes
• Chili peppers
• Kale and Lettuce
• Spinach
• Onions
• Radishes
• beans
You can start with seeds, but you can also start with scraps from the vegetables you buy at the grocery store. Check out this video for how to do this to grow carrots, onions, garlic, lettuce, and lots of herbs from what you’d otherwise throw away!

When you grow your own veggies, you’ll see that the part of the plant that you actually eat varies – sometimes it’s the leaves (like with lettuce), the stems (asparagus and celery), the roots (carrots and potatoes), fruit (tomato and pepper), seeds (chickpeas), or flower (broccoli and cauliflower). This worksheet will help you figure out which part of the plant you’re eating!

Physical Activity
Today’s workout theme is “excel” – which means that you do something really, really well. What are you really good at doing? What can you continue to work at until you become excellent at it? Grab a family member to do the WOD with you today – burpees love company!

Workout of the Day (WOD)!
• Use this A-B-C exercise guide (with video demonstrations)
• Using the associated exercises, spell “EXCEL”. To ‘excel’ means to do something even better than normal! What will you excel at today?

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

Today’s “red” activity involves a wall sit challenge! See how long you can hold a wall sit and challenge your friends to try to beat your time online. Don’t forget to use the #HealthyKidsQuarantined

Nutrition and Healthy Eating
Healthy Snack Hack – Apple Pie Bites
Sometimes you need a little sweet treat – these apple pie bites are a healthier way to satisfy your dessert desires! “Baking” an apple pie just got much easier when you make these delicious graham cracker apple pie stacks.
Ingredients:
• Graham crackers
• Plain or vanilla Greek yogurt
• Apples, chopped (try tart Granny Smith apples!)
• Honey
• Cinnamon
To Make:
Smear plain or vanilla Greek yogurt on top of a graham cracker square, then add chopped apples, a drizzle of honey and a sprinkle of cinnamon. Enjoy!

Physical Activity
Today, let’s try some family yoga! Practicing yoga requires us to control our breathing and focus on the present moment. It creates more clarity, compassion, and patience – what family couldn’t benefit from more of this!?

Today’s yoga, the Energizing Flow, from the Kids Work It Out program takes students through an energizing breathing practice and series of yoga poses that build up endurance, strength and vitality.

• Video: https://youtu.be/xJskB9jDxkE (Time: 9:44)
• Handout: Energizing Yoga 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://youtu.be/XIeCMhNWFQQ (Time: 31:30)
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: Using canned veggies
You know that eating vegetables is important for a healthy diet. But sometimes the cost of fresh produce limits our options (especially when you want to buy veggies outside of their growing season). Did you know that canned vegetables have just as much nutritional value as fresh produce and are much more affordable? When you buy canned options, watch for veggies with added sodium (sodium is used to make them last longer), and rinse and drain the veggies before you use them.
Try these easy ways to use canned veggies:
• Tomatoes are great to add to soups, sauces, or chili
• Add a can of sweet corn and diced green chilis to your tacos or salsa
• Toss peas into macaroni and cheese, salad, casserole, or add to a stir-fry
• Diced carrots can be added into a salad or used in soups
• Chopped onions can be added to any recipe and won’t make your eyes water!

Physical Activity

By now, you know the importance of being physically active and the role it plays in keeping you physically and mentally healthy. Today, let’s try to share that knowledge and get your family active with you! Designating time for quick, fun family workouts is a great way to spend some quality time together. Who will you share your activity with this week?

Today’s dance tutorial is from “Set it Off” from Disney’s Descendants. It’s a quick tutorial that will take some practice – you’ll need to do it a couple of times to learn the moves!
• https://youtu.be/H8xivX7kqRo (Time: 2:00)
Today’s workout, from Train by lululemon, utilizes your own body weight for low- and high-intensity exercises that are great for all fitness levels.
• https://youtu.be/0AVAQdln2LU (Time: 46:29)
• https://youtu.be/vI1Yf-MBczI (Time: 32:20)

In Descendants, friends become like family for the characters. Share your workout with your friends who are like family! Post your dance to Tik Tok or Instagram and use the #healthykidsquarantined

Nutrition and Healthy Eating
Fat is an important part of a healthy diet but the word often gets a bad rap. Fat comes in many forms so it can be tricky to know which ones are healthy. The easiest way to understand the differences is to use our Go, Slow and Whoa categories. When we think about colors of a stop light, the green represents go, yellow tells us to slow down, and red signals us to stop. Just like a stop light we can think about the different types as Go, Slow, and Whoa fats.

• Go for unsaturated fats found in plants and fish that are good for our heart health and helps your child’s body grow by giving it fuel and helping to absorb vitamins.

• Slow with saturated fats found in meat, butter and cheese. Eating too much saturated fat can raise cholesterol levels and increase the chance of getting heart disease.

• Whoa with trans fats (or hydrogenated oils) found in snack foods, cookies, cakes and fried foods. Trans fats come from a chemical process, are not healthy and should be avoided when possible.

To learn more and about different fats watch this video! For an additional challenge compare the fat on food labels using this worksheet to decide the healthiest option.

Physical Activity

Physical activity is important for your mental health and so is staying connected with important people in your life! Today, try to arrange to do some physical activity with friends or family – connect remotely on Zoom or Facetime, or do it together from a safe distance. Try these fun, exercises that are easy to do together:

• Do an exercise workout together – like this one called “Recess” from Double Time

• Practice some remote yoga – like this fun Fairy Floss from Cosmic Kids Yoga

• Try learning a dance – like the Best Time Ever from Kidz Bop Kids

• Take a walk (while maintaining a safe social distance!)

• Go for a bike ride
The Detroit Police Athletic League (PAL) is a local nonprofit who has recently launched the 6° of Separation campaign to check-in on family and friends while many are socially isolated. All you have to do is commit to check-in on 6 people in your life on the 6th, 16th, and 26th throughout May and June. The idea might be simple – but your impact might be simply amazing!

• Take the 6° of Separation Pledge from Detroit PAL

• Let us know that you’re in for connecting with others! Post your support on social media and tag #CheckingInSavesLives and #HealthyKidsQuarantined

Nutrition and Healthy Eating
Smoothie Bowls
It’s Friday and we’re treating ourselves to a smoothie bowl. Eating a smoothie bowl makes you feel like you are indulging in ice cream when in fact you are eating something good for you! Smoothie bowls are full of nutritious ingredients like fruit and vegetables Grab a spoon and give it a try! Share your creation online using #healthykidsquarantined
Ingredients:
· 1 banana frozen
· 1½ cups frozen berries
· ½ cup milk (almond or coconut work too)
· Optional toppings- low fat granola/whole grain cereal, seeds, nuts, fruit

Instructions:
• Combine frozen fruit and milk in a blender. Puree until completely smooth – the mixture should be thick. Add a touch more liquid if necessary to get it to blend completely smooth.
• Transfer to a bowl and add toppings as desired. Enjoy!

Physical Activity
Today’s yoga flow is all about focus. When we do activities that help us practice focusing, it can carry over to other parts of our life, like school! We’ll also have some fun with a Throwback disco funk dance tutorial – old school moves set to some new music! The activities today help build coordination and endurance!

KWIO yoga sequence is a “Finding Focus Flow.” Our attention follows our gaze; when the eyes wander away, so does the mind. This yoga flow shows us how to intentionally choose how to focus our mind!

Video: https://youtu.be/KtB1A-HuJYI (Time: 14:47)

• Finding Focus Yoga Flow Handout
It’s throwback Thursday! This disco funk dance video pairs well with old and new disco-inspired tracks!
• https://youtu.be/BxhzoswX_Uc (Time: 10:13)
Today, combine the yoga flow and practice the dance video until you’ve got the moves down! Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating
F is for Folate
You’ve probably heard your parents say, “Don’t forget to take your vitamin!” But what exactly are vitamins, and why do we need them? Vitamins are found in foods we eat, and our bodies need them to function, grow, and develop. When it comes to vitamins, each one has a special role to play. Want to learn more about vitamins? Check out check out this VIDEO.

Folate or folic acid also known as vitamin B9 is one of 8 B vitamins. It is found in nuts, fish/meats and dairy and helps our bodies by converting our food into energy. It also helps improve blood flow, lowers blood pressure, and can improve our ability to complete physical activities.
Try one of these foods to get your daily dose of folate:

• spinach and romaine lettuce

• asparagus

• Brussel sprouts

• broccoli

• peanuts and sunflower seeds

• oranges

• whole grains

• fish