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