Week 10 Daily Activities and Healthy Eating


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Google Form for items left in Gym Lockers 🔓

Please fill out this form if there are items left in you or your child’s gym locker. The PE teachers will be going in to clean lockers out and bag items up next week. If you can’t remember your combination we will either open it with the combinations we have recorded or cut the lock off. One form per student please.


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Week 9 Activities and Healthy Eating



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Week 8 Activities and Healthy Eating

Here are the links for the DSHINES weekly content.




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MyPlate Nutritional Guidelines Information

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Week 7 Activities and Healthy Eating


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Week 6 Activities and Healthy Eating


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Monday, April 20th

Physical Activity
Did you know that exercise can actually make you happier? When you exercise, your body releases endorphins, the body’s “happy chemicals.” In fact, some studies show that exercise can be as effective as antidepressants for your mental health. Up your mood today with some movement!
Even if you’re not a Fortnight player, you’ve probably seen the memorable dances. Today, try some Fortnight dances like the Orange Justice or the Hype:
• Watch them: https://youtu.be/CMsYERluC5A (Time: 6:41)
• Learn them: https://youtu.be/e8ew_nFgx04 (Time: 12:18)
Let’s focus on building strength today by working on arms and abs with this 20- minute bodyweight workout – no equipment required!
https://youtu.be/KtpbWUSiKec (Time: 20:40)
Feeling up to the challenge today? Do both the dance and the strength workouts! Post your dance to Tik Tok or Instagram and use the #healthykidsquarantined

Nutrition and Healthy Eating
Eating the rainbow ensures that you are getting a variety of fruits and vegetables that keep your body healthy and strong. But sometimes fresh food isn’t always an option. Frozen produce is usually less expensive and you don’t have to worry about spoiling before you get to eat it.
Here are some of the best and most nutritious options to eat the frozen rainbow:
• berries and cherries are much more affordable when you buy them frozen. Use them in smoothies, add them to your favorite yogurt, or as a snack straight from the freezer!
• green veggies, like broccoli, beans, edamame, or brussel sprouts are a great frozen option and are often easier to prepare than their fresh counterparts. Pop them in the microwave or sauté them for a nutritious side dish for dinner.
• cauliflower rice is a great substitute for white rice – it has the same texture and lots
more health benefits. The frozen bagged option is inexpensive, easy, and long lasting.
• chopped onion is a cheap, easy, and convenient way to add quick flavor to recipes
without the watery eyes and chopping!
• mixed veggies are an easy addition to lots of meals – steam them or use them in soups,

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April 17

Friday, April 17th

Physical Activity

Experts recommend that we get three days a week of exercise focused on aerobic activity that gets your heart pumping, three times a week we should include muscle strengthening exercises, and at least three days a week of bone-strengthening activities.

You don’t need weights to strengthen your arm muscles!  Try this no-weight arm workout that’s designed to sculpt and shrink! It’s only five minutes – so run through it twice if you’re feeling up to the challenge.

Yellow — Now let’s bring your heart rate up even more with this fun Bollywood Dance Video!

Want to end your week with a challenge?  Let’s do the arm workout and Bollywood fitness twice through!  Remember, aim to be physically active for a total of 60-minutes each day!

Nutrition and Healthy Eating

Chocolate Berry Smoothie

Do you ever find yourself looking for a sweet treat? Today, let’s make a smoothie for an easy, healthy snack that is sure to satisfy your 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 

· ½ cup of ice 


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 this delicious frozen treat!

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April 16

Thursday, April 16th 

Physical Activity

Handout: Sun Salutation , Let’s go to the Ocean 

Today’s KWIO yoga flow is called “Let’s go to the Ocean” – we’ll use ocean breathing and visualization combined with a yoga flow that will help with balance, coordination, and an awareness of how our bodies move.  

A HIIT workout combines sets of exercise with shorter sets of rest. This HIIT workout is designed to not use any equipment.  It’s quick – only eight minutes, so double up if you’re up to the challenge!

Feeling ambitious today? Try doing yoga and TWO rounds of the HIIT workout.  Work up a sweat and keep your body strong and healthy!

Nutrition and Healthy Eating

You probably know that vitamins are important for your health, right? But do you know which vitamins you need, or which foods you should eat to get them?  Let’s start at the beginning today with Vitamin A.  Vitamin A is important for your overall health because it’s good for your vision, helps to strengthen your immune system, makes your bones strong, and even helps to prevent acne.  

Try one of these foods to get your daily dose of Vitamin A: 

Sweet potatoKale, spinach, collard greensSquashRed peppersCooked carrotsMangoCantaloupeGrapefruitWatermelonSalmon and Tuna

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