April’s “Eat for Hydration” Challenge

With the warmer weather approaching, I’ve been taking some time during class to speak with my students about the benefits of drinking water.  We’ve discussed why water is the best option for hydration, and why some juices, soft drinks, and sports drinks can be more harmful than good if consumed in excess.  I also encouraged my students to identify and eat plenty of fruits and vegetables which are high in water content. Along with assisting in the hydration process, fruits and vegetable also provide us with needed vitamins and minerals.  These discussions inspired me to create April’s “Eat for Hydration” Challenge.  I hope you can use the challenge with your students and families.

Click April’s Eat for Hydration Challenge for an editable copy of this challenge and the “Eat for Hydration” calendar.

Hydration is the process of replacing water in the body. You do this by drinking water throughout each day. The amount of water you need depends on your age, size, how active you are, and the temperature outside. For example, if you play soccer on a warm summer day, your body will need even more water to replace the water you lose from sweating.

Benefits of drinking water

Recommended Daily Amount of Water

Age Range Total Water (Cup/Day)
4-8 years 5 cups
9-13 years 7-8 cups
14-18 years 8-11 cups

Source:  Institute of Medicine of the National Academies.

veg

You can also “Eat Your Hydration.” Many of the fruits and vegetables we eat daily contain over 85% water! This means we can eat to help our bodies stay hydrated. Fruits and vegetables also have the bonus of providing our bodies with essential vitamins and minerals. Check out this list of healthy snacks made up of more than 85% water, and read on for the challenge.

Fruit/Vegetable % Water by Weight
Apple 85%
Bell Pepper 92%
Blueberries 85%
Cabbage 93%
Cantaloupe 90%
Carrots 87%
Cauliflower 92%
Celery 96%
Cucumber 96%
Mixed Greens 94%
Orange/Grapefruit 87%
Pear 87%
Pineapple 87%
Radishes 95%
Raspberries 87%
Raw Broccoli 91%
Spinach 91%
Star Fruit 91%
Strawberries 92%
Tomato 95%
Watermelon 92%
Zucchini 95%

The “Eat for Hydration” Challenge

  1. Refer to the recommended daily amount of water table above.
  2. Drink the recommended number of cups of water for your age each day.
  3. Eat at least one serving of vegetables and at least one serving of fruit from the list of fruits and vegetable consisting of more than 85% water. This will help you stay hydrated while also providing you with needed vitamins and minerals. Please note that kids need about 6-7  total servings of fruits and vegetables daily.
  4. Log your total cups of water and hydrating fruits and vegetables consumed daily on your “Eat for Hydration” calendar.
  5. Turn in your calendar at the end of the month to receive your award certificate and toe token.

HYDRATION CHALLENGE


If you enjoyed this post, consider following my blog to receive future posts.

Follow me on Twitter: http://www.twitter.com/justybubpe.

Check out my Facebook group called Keeping Kids in Motion!

Youtube Channel


If You Build IT, They Will RUN!

The above clip from my favorite movie all time, Field of Dreams, still gives me chills every time I see it.  “If you build it, he will come,” is a famous quote from the 1989 classic.  Watch the movie if you’re intrigued.

If You Build It, They Will Run!

I was recently reflecting on my job as a physical education teacher.  Specifically I thought about what it takes to get students motivated for exercise and movement. About three years ago, my school was fortunate enough to build a beautiful track around our playground. Parents, teachers, and students flocked to the track every chance they had to walk, run, and race around the 1/7 mile oval.  Building on this enthusiasm, we opened the track to students, teachers and parents before school for a morning movement program called Every Lap Counts.  Three years later the program is as strong as every with hundreds of students participating.

Riding the wave of excitement we decided to start an afternoon running club called Fast and Fit.  Each school year Fast and Fit has a separate fall and spring season.  To date each season has averaged about 110 students.

fast-and-fit
Fast and Fit

If You Build It They Will Run! 

What exactly is “it?”  Initially, the track was deservedly receiving all the glory, all the credit for our highly successful movement programs.  Then I began to realize that even before the track was a thought, we had a program called the Trinity Track Club each spring.  Trinity Track Club, which still exists, meets three consecutive Friday’s after school.  The club’s goal is to train our students for a local run called the Peachtree Junior while educating them on pace, hydration, and preparation.  Again, each year we’d average about 100 runners. There was no track, but a challenging and fun team atmosphere that kids crave.

Fun RUn Walk
Trinity Fun Run/Walk

I soon realized that “it” was not just the track.  “It” refers to opportunity and programming.  If we, the educators and coaches, provide quality programs and opportunities for our students, then they will be drawn to participate.  The same goes for our physical education programs.  If we design challenging fitness opportunities and implement our curriculum with fun, dynamic drills and games then our students will be motivated.  It just takes effort, creativity, and trial and error on our part.  If you build it, they will run!   If we provide opportunity and quality, well-thought out programs, then our students will be motivated to participate.  If WE build it, they will run!


If you enjoyed this post, consider following my blog to receive future posts.

Follow me on Twitter: http://www.twitter.com/justybubpe.

Check out my Facebook group called Keeping Kids in Motion!

Youtube Channel

“Jumping Through March” Fitness Challenge

 

march-fitness-challenge

The Jumping Through March fitness challenge is all about jumping and building core strength. This daily exercise routine consists of two parts.

Click March Fitness Challenge for an editable copy of “Jumping through March!”

 Part One – JUMPING

  • Choose either to complete jumping jacks or jump rope. Both exercises are an awesome way to increase your heart rate. If you are just learning to jump rope, you can begin each workout with jump rope, and then finish with jumping jacks. Combining the exercises is perfectly fine.
  • Choose Level 1 or Level 2. Each level consistently increases in repetitions each day. Notice that level 2 is more challenging than 1. You may switch levels at any point based on your level of fitness. Remember, if you find that you’re barely breaking a sweat, increase the repetitions at your own rate each day.
  • Complete the number of repetitions on the calendar each day. For example, on March 1, you will complete 25 jumping jacks/rope turns for level 1 or 75 jumping jacks/rope turns for level 2. If you miss a day, simply pick up where you left off.

Part Two – PLANK CHALLENGE

  • Hold a plank pose for as long as you can each day. You can choose either a traditional low plank or a high plank.
  • Try to increase your maximum time each day. Throughout the month your core strength will increase as long as you put in the work and push yourself!
  • Log your time. Each day you complete the plank challenge, be sure to add your time to the calendar so you can track your progress.

Click March Fitness Challenge for an editable document of the fitness challenge!

screen-shot-2017-02-25-at-5-17-09-pm

Turn in your calendar to your PE coach at the end of the month to earn an award certificate and a fitness charm! Good luck!

 


If you enjoyed this post, consider following my blog to receive future posts.

Follow me on Twitter: http://www.twitter.com/justybubpe.

Check out my Facebook group called Keeping Kids in Motion!

Youtube Channel

 

%d bloggers like this: