Fun Simple Recipes with the Family!

• Yogurt Pops
• Homemade Applesauce
• Apple Tuna Sandwiches

• Fun Family Recipes

Ideas for Staying Home - 4th & 5th

Playing

These are some great activities that can definitely be tweaked for playing at home.

• "Zip, Zap, Pop"
• Jump Challenge

• Tips for Staying Fit

Learning

• Learn to make Callaloo- a Caribbean dish
• Learn about Winnowing

In the Kitchen

• Fruit Dip
• Frozen Fruit Cups
• Make Your Own Pizza
• Iron Chef, Family Edition
• My Plate Crossword Puzzle

Ideas for Staying Home - 2nd & 3rd

Playing

These are some great activities that can definitely be tweaked for playing at home.

• Iron Lungs
• Jump the River

• Tips for Staying Fit

Learning

• Learn the Decomposition Cycle
• Learn Flower Parts
• Learn Plant Parts & Make a Salad

In the Kitchen

• Summer Fruit Salad
• Chicken Salad
• Fruit Kabobs w/ Yogurt Dip
• My Plate Secret Code
• Food Collage

Ideas for Staying Home - 1st & Kinder

Playing
These are some great activities that can definitely be tweaked for playing at home.

• Tips for Staying Fit
• Indoor Hopscotch
• "I See, I See"

Learning

• What's Edible and Inedible?
• Seed Sorting & Planting
• What's in Soil?

In the Kitchen

• "Bugs on a Log" Snack
• Summer Fruit Salad
• My Plate Maze
• Make Whipped Cream
• Food Collage
• Play with Color & Taste

Resources to Help Build Nutrition Knowledge

• Improve Family's Eating Habits
• Tips for Healthy Eating Behaviors
• Portion Sizes for Kids
• How to Read the Nutrition Facts Label
• Tips for Eating Right

Homemade Hummus & Pita Chips

I know you guys have this for snack time at school so here's a video of how you can make this at home! 

Pita Chips

-Cut pita bread into triangles
-Put some olive oil in a bowl. Mix in some seasonings. I like garlic powder, onion powder, parsley, salt and pepper. (try a dash of each, you can always add more)
-Get a large baking pan and put the pita bread on the pan. Drizzle the olive oil mix all over them.

-Bake for about 10 min at 350 degrees, until they are golden brown.

Roasted Red Bell Pepper Hummus

*You can also use a jar of diced pimientos instead of roasting them (it's the same thing)
Ingredients

1 red bell pepper

¼ cup tahini

¼ cup lemon juice

2 tsp garlic minced (2 cloves)
2 Tb extra virgin olive oil
1 tsp cumin
½ tsp paprika
¼ tsp cayenne pepper (add more if you want it spicy)
½ tsp salt to taste

1-15 oz can chickpeas (1 ½ cup cooked chickpeas)

Instructions
1) Start with roasting the bell pepper. (skip this step if you are using jarred pimientos)
                -Cut and core bell peppers and place on a pan with parchment paper.
                -Heat 425 F for 25min
                -Remove from parchment paper and place in Tupperware with lid about 10min
                (steam will help the skin to peal off easily)
                -Peal off skin and cut
2) In a food processor, add lemon juice and tahini. Blend until creamy.
3) Add garlic, olive oil, cumin, paprika, cayenne pepper, and salt. Blend until incorporated.
4) Rinse can of chickpeas and add in food processor a few at a time. Blend until all the chickpeas are creamy.
5) Add the bell peppers and blend to your preferred texture

Mindful Eating Activity

Mindful Eating

"Teaching kids to apply mindfulness during eating will increase the likelihood they will become familiar with what feeling full actually feels like. They can become more aware of times when they are actually eating out of boredom, the need to be comforted or out of habit."

Grab a snack and try this out!

1. Look - what colors and shapes do you see?
2. Listen - does your food make a sound?
3. Touch - is it smooth, bumpy or rough?
4. Smell - what does your food smell like?
5. Taste - have them put the food on their tongue but don’t let them chew it just yet. Notice how it feels in your mouth. Do you taste anything yet? Start to chew, does the flavor change? How many different flavors are there?

Family Resources

Here's a list of links to go check out. There's so many resources online so these are only going to be a handful.

• My Plate - Kids 
• Child Nutrition Sharing Site
• Super Kids Nutrition
• Edible Schoolyard Project  They have free lesson plans for all grade levels. 
• Family Dinner Project  Take a look at their advice and ideas for family meals.
• Playworks  They have great game ideas
• Child and Adult Care Food Program

Team Cheers

Here's some fun cheers you can do before a workout!

• Why I Ate the Pie
• Little Red Wagon
• Shark Cheer

Coach Zach's Workout

Meditate:

Read the Workout Plan, set a 10 minute timer, then sit in a silent place with only natural light, and imagine/Visualize yourself doing each repetition of each exercise with perfect form. Take one complete breath in-and-out for each rep that you visualize. Try to keep this up until you've finished the workout in your imagination or until the timer hits 10 minutes.

Stretch: Yoga for runners https://www.youtube.com/watch?v=ceJlu0jiW4M

(if you have a yoga matt, please do not put your shoes or dirty feet on your matt. Keep it clean!)   

Cardio for Sprinting:

 Do 10 squats, 10 jumping jacks, 10 arm vee-ups, and 10 shoulder presses. Do that 4 times, with perfect form, in under 5 minutes (ideally under 4). If you do this 3 times a day, with a 2.5 hour break in between, it's work 45 minutes of HIIT. I challenge you to do it 3 times in the same day, but if not, do it just once with this workout.

20 squat jumps

10 burpees

Strength Exercise:

    Caterpillars:

    https://www.youtube.com/watch?time_continue=1&v=bA-RVuDpLIk&feature=emb_logo  

Do 5 caterpillars forward and 5 backwards (without turning) across a 15 meter space.

Then do 5 caterpillars forward and run back.

Then do 5 caterpillars backward, and run forward.

Then do 3 duck walks, squatting down with your hands behind your head. Do that in the same space as the caterpillars, forward and back. Make sure you face forward the whole time (so turn when you get to your endline, without standing up, and walk back; stand up when you get back to your startline.

Do 1 minute plank, 30 seconds side plank each side, then back to normal plank for 30 seconds.

Then, without resting or lowering yourself down, do plank with your left leg in the air for 30 seconds, then with your right leg in the air. Then, do 15 seconds with your right arm in the air, then 15 seconds with your left arm in the air.

Without resting, do 15 seconds with your left arm and right leg in the air, then 15 seconds with your left arm and right leg. then go down to normal plank for another 15 seconds, and without resting, do 5 good pushups (back straight), elbows in (hugging your side) and aligned with your torso.

If you do all of that, that's 4.25 minutes of plank, plus 5 pushups, without stopping! Great Job! If you can't do that, keep practicing until you build up to it. This is all about breathing and getting in touch with your body weight. It works your whole body, especially your legs and your core. If you feel it alot in your arms, you're leaning forward too much.

Distance Cardio

Lastly, do 30 laps around the edge of your yard. Set up cones that are at least 10 meters apart. Put a cone in each corner and run around the edge (do not cut corners).

All of this, including the meditation, should take no more than an hour. Please write down and send to coach Mike your results: how much did you get done, how long did it take you, and which exercises were most difficult for you.

All the best,

Coach Zach 

Mud Boys Family Activities

Hey Mud Boys! Here's a list of family activities that Mr. Mike sent out with your workouts.

• Net Ball
• At Home Challenge
• Fun Around the House
• At Home PE Fun
• Clock Solitaire
• Pillow Sack Race
• Sock Soccer
• Passcode
• Basket Flip
• Foot Trap Soccer
• Family Ping Pong
• Dribble Race
• Sock Bocce Ball
• Hoop Volleyball
• Pillow Sack Race
• Bowling Fun
• Family Golf
• Cha Cha Plank Challenge
• Boot Scootin' Challenge
• Touchdown Dance
• Towel Toss
• Foot Trap Soccer

Mud Boys Workouts

Hey Mud Boys! Here's a list of all the workouts Mr. Mike put together for you guys. 

1. Michael Simpson Tabata Workout (2 Rounds)
   • Burpees - 20 sec → Rest 10 sec
   • Push-ups - 20 sec → Rest 10 sec
   • Jumping Jacks - 20 sec → Rest 10 sec
   • Squats - 20 sec → Rest 10 sec
   
   • Jog easy pace - 5 min
   
   
2. • Basketball Tabata
   • Jog easy pace - 3 min
   
   • Pace/ Run Interval
            - 5 min: Run comfortable pace, talk while running
            - 2 min: Run slightly faster, talking is difficult
            - 5 min: Run comfortable pace, talk while running
            - 2 min: Run slightly faster, talking is difficult
            - 3 min: Run comfortable pace, talk while running
            - 3 min: Jog easy pace
   
   
3. • Plank Challenge
   • Jog easy pace - 5 min
   
   • Intervals - around your block or someplace the same distance
            - Longer part of block: Run at Race pace
            - Shorter part of block: Jog at Easy pace
   
   
4. • NFL Lateral OR NFL Y-Not?
   • Jog easy pace - 5 min
   
   • "Fartlek" (Funny Term for a Pyramid Run) - Up 1 side & down the other
            - 1 min: 5k Race pace → Jog 1 min
            - 2 min: slightly slower 5k race pace → Jog 2 min
            - 3 min: 10k pace (slower than your slower 5k) → Jog 3 min
            - 2 min: slightly slower 5k race pace → Jog 2 min
            - 1 min: 5k Race pace → Jog 1 min
   
   
5. • Performance Circuit
   • Jog easy pace - 3 min
   • Hill Repeats - 5 x 30 sec → Rest 30 sec in between
   
   
6. • NFL Agility
   • Jog easy pace - 5 min
   • Intervals (5 Rounds)
            - 3 min: 10k pace
            - 1 ½ min: easy jog (recovery)
   
   
7. • This or That Tabata
   • Jog easy pace - 5 min
   • Tempo Run
            - 6 min: 10k pace
   `        - 6 min: slightly slower than 5k pace
            - 6 min: 10k pace
   
   
8. • Jacks & Stacks
   • Jog easy pace - 5 min
   • Hill of Pain: Find a hill you guys know the type and pace your run up it. Allowing yourself to run at a pace that you are able to run all the way up without stopping. If you feel like it, challenge your parents, brothers or sisters to race you up to the top. Remember it's all about pace, enjoy the pain!
   
   
9. • KC's Cardio
   • Hill Repeats - 6 x 30 sec → Rest 30 sec in between
   
   
10. • Sit-ups, Push-ups, & Burpees - 30 sec each, 20 sec rest in between
    • Fun HIIT Circuit
    • Tempo Run - 30 min (Keep the same pace for 30 min)
    
    
11. • Sit-ups, Push-ups, & Burpees - 30 sec each, 20 sec rest in between
    • Jog easy pace - 5 min
    • 1 mile timed

Pre-Workout Stretches

• Running Stretches 
• Yoga for Runners
• Cross Country Training

Fun Warm-Ups

• Pillow Flipper 
• Mini Hurdle Challenge
• Giant's Warm-up and Stretches
• Jumping Jack Challenge
• Animal Tabata
• Swimming Warm-up (no pool required)
• Squat Challenge
• Taco Chef Warm-Up
• Couch Potato Warm-Up
• Girls on the Run Warm-up
• Full-Speed Warm-Up
• Wake Up Warm-Up
• Holly's Cool Down (Can do before or after workout, make sure muscles are warm!)

Proper Running Technique

It's important to start learning how to run properly early on. It helps prevent injuries and helps you run faster. I also encourage you guys to record yourselves running and see what your form looks like.

What's good Posture?

Since we are staying home more, our posture might not be something we're aware of. Just thinking about your body position helps to form good habits early on. This is important at all ages and helps prevent problems before they happen.

Simple Persian Dish

INGREDIENTS

1/2 onion (medium)

1 green bell pepper

2 potatoes

1 Tb oil

1/2 tsp turmeric

1-can (8oz) tomato sauce

1 Tb tomato paste

salt to taste (about 1/2 tsp)

2 cups Basmati rice 

4 cups water
(1 cup rice and 2 cups water for a small family)

INSTRUCTIONS

*you can also just throw everything in at once and let it cook for those wanting a quick prep

1) Dice onion, bell pepper, and potatoes. Put in a large pot with the oil and cook on medium.

2) Add turmeric, tomato sauce, tomato paste, and salt. Stir til combined.

3) Add rice and water. Bring to a simmer. Cover and cook for 20-25min or until the water is fully absorbed. (Add more or less water depending on the rice and how firm or soft you like your rice, but i usually stick to a 1 part rice to 2 part water ratio).

Simple Persian Dish

Video on how to make this under "videos by ms. lisa"
This here is a really easy persian dish to make that I got from a friend. Trying more simple recipes is a great way to add other foods your family might not be used to into their diet. (You don't know you like something until you try it!)

Also if your family is not used to having spices in dishes, this recipe only has turmeric so its a great start!

INGREDIENTS

1/2 onion (medium)

1 green bell pepper

2 potatoes

1 Tb oil

1/2 tsp turmeric

1-can (8oz) tomato sauce

1 Tb tomato paste

salt to taste (about 1/2 tsp)

2 cups Basmati rice 

4 cups water
(1 cup rice and 2 cups water for a small family)

INSTRUCTIONS

*you can also just throw everything in at once and let it cook for those wanting a quick prep

1) Dice onion, bell pepper, and potatoes. Put in a large pot with the oil and cook on medium.

2) Add turmeric, tomato sauce, tomato paste, and salt. Stir til combined.

3) Add rice and water. Bring to a simmer. Cover and cook for 20-25min or until the water is fully absorbed. (Add more or less water depending on the rice and how firm or soft you like your rice, but i usually stick to a 1 part rice to 2 part water ratio).

Stretching!

Come stretch with me as I show you simple stretches that you can do on a daily basis. I also name a few muscles to help you understand what you're stretching.

Stretching is extremely crucial as you age whether you are very active or not active at all.

There are a different types of stretching. The one in this video is called Dynamic Stretching.
This is when you're moving your body and stretching at the same time. This can be done whenever  at any part of the day. You also might be familiar with something called Static Stretching, where you are holding a position while stretching it for about 20-30 seconds. This should be done ONLY when your muscles are warm, meaning after a workout or after a warm-up.

Fruit!

Fruit is delicious! Fruit is least likely to be a problem with getting it in your diet because of how sweet they are. So why highlight fruit?

- Try a variety of fruits! Sticking to one kind of fruit can make you miss out on essential nutrients other fruits have.

- Make it a point to eat whole fruit over fruit juice. Juice can be very refreshing on a hot day, but by cutting out certain parts of the fruit you are again missing out on key nutrients. Not to mention the added sugars a lot of store bought juice has.

- Fruit is a good substitution for dessert! If you are finding yourself eating too many sweets, try substituting it with a bowl of fruit. You want to aim for sugar found naturally in foods like fruit and not processed foods.

Physical Education Lessons

• How to stay healthy at home Do you know how to stay healthy and strong? Follow along while Joey teaches you the important keys to staying healthy!
  1) Move  2) Eat  3) Drink 4) Sleep

Easy In-Door Activities With the Family!

Grab your family and do some fun activities together! 

• Popcorn All you need is a ball and people to play with! Toss the ball up in the air then clap and try to catch the ball. Toss to the next person. After everyone has done 1 clap, try doing 2 claps, then 3 claps, etc. See how many claps you can do!

• Up, Down, Stop, Go A great game for when you are sitting for too long. Similar to red light green light. When someone says "Up" you put your hands up, when someone says "down" you put your hands down, when someone says "Stop" you freeze, and when someone says "Go" you run in place.

• Crazy 8s Lets get the wiggles out! Shake your right hand while counting backwards from 8, then with the left hand, then with the right foot, then with the left foot. You're going to do that again but counting backwards from 7, then 6, then 5, until you get to 1. 

• 12 Fun Physical Education Games 1) Toss Run & Catch 2) Volleyball 3) Frogs Across the Pond 4) Time Machine 5) Loggers 6) Horse Gallop & Hay 7) 2 is a company, 3 is a crowd 8) Battle Field 9) Boom Ball 10) Instructor Led 11) Balance 12) Stations

Tabata with Superheroes!

What on earth is Tabata? Tabata is a type of workout that lasts only 4 minutes! It's structured as 20 seconds of intense workout with 10 seconds of rest for 8 rounds.

Follow along with your favorite superhero for an intense workout!

Black Panther

Spider Man

Star Wars

Avengers

Fortnite

"Have I given myself enough exercise, water, and healthy food today?"

As a general guideline, strive to get about 1 hr of exercise in for kids and 30 min for adults 

Try getting at least 6 cups for kids and 8 cups for adults per day. We all need lots of water for our bodies to function properly!

Everyone needs different amounts of calories so try focusing more on nutrients and variety in your diet. :)

DANCE!

Our bodies need movement! Join DANCEPL3Y in their follow along dance songs!

Thunder by Imagine Dragons

Bounce Generation by TJR & VINAI

Shake It Off by Taylor Swift

We are one (Ole Ola) by Pitbull

Heartbeat Song by Kelly Clarkson

Fight Song by Rachel Platten

Smoothie Video!

It's smoothie time! A smoothie is a perfect way to get some fruit and vegetables in your diet. Try adding new fruit/ vegetables you wouldn't normally put in a smoothie.

Everyone likes different combinations but try adding at least 1 new fruit or veggie
Fruit to try: kiwi, cherries, grapes, pomegranate, lemon
Vegetables to try: spinach, beets, pumpkin, cucumber, carrot, zucchini
Try adding something new: peanut butter, yogurt, oats, coconut flakes
*cinnamon or unsweetened cocoa powder can add a fun twist without the added sugar!

Family Meals

I want to stress the importance of family meals! Even if it is a simple meal, eating together as a family has many health benefits. The benefits are not just for kids but also for adults. This is a great time to bond more with each other while sharing stories and enjoying good food. 

To get more ideas check out: The Family Dinner Project