Student Questions - Round 6

Question: What is the best triceps muscle workout?
Answer: Try push-ups with a narrow stance. Concentrate on keeping the elbows in (preferably at a 45 degree angle). Crab-walking while doing "dips" is also a good triceps workout.

Question: How can I make my body more slim?
Answer: Eating real, whole, natural food (avoid processed junk food), exercise daily, get 9-10 hours of sleep, and develop stress-management strategies. If you follow these principles, your body will naturally lean out over time.

Question: What helps your muscles when they are sore?
Answer: Making sure you get 9-10 quality hours of sleep. This is the #1 time your body repairs broken down muscle tissue. Also make sure you eat complete protein food sources (meats, eggs, cheese, milk,) and healthy carbohydrates (fruits, veggies, rice, sweet potatoes, etc.). Rest and fuel will take care of sore muscles and build them up to be stronger. Other short term options include stretching, warm baths/showers, and massage.

Question: What is a good way to improve your endurance?
Answer: The simple answer is to push your body to go a little longer each time you exercise. For example, the first week I train I might jog for 10 minutes each day. Then the second week I would jog for 15  minutes a day. Then the third week I would do 20 minutes a day. The body gradually adapts and learns how to use oxygen more effectively. It takes consistent training to improve the aerobic energy system, which is your endurance system.

Awesome Food = Salmon

Salmon is an incredibly healthy fish packed full of protein and healthy fat. In fact, salmon contains a high amount of the omega-3 fatty acids called DHA and EPA. A vast array of scientific research has come out in the past decade highlighting the importance of getting DHA and EPA in our meals. These fats have been shown to produce positive benefits for the heart, brain, eyes, skin, metabolism, and immune system. Many people do not eat enough seafood, thus not reaping the rewards towards health. I encourage consumption of omega-3 rich fatty fish like salmon, sardines, trout, and tuna.


Image courtesy of: seriouseats.com

Stress Management

Stress is a normal part of anyone's life. Some stress is good for the body as it helps us grow stronger, smarter, and adapt to changes in our environment. However, too much stress can be a negative thing as it can cause wear and tear on our bodies. If you are feeling overwhelmed or run-down because of too much stress in your life, it is important to have "stress management strategies." A stress management strategy is any activity or practice that brings your level of stress down. Some examples could include mediation, prayer, walking, reading, talking to a friend/family member, listening to calming music, stretching, deep breathing, and massage. It is important to find activities that are beneficial to you.

The 4th-6th grade students are currently completing Stress Management Journals. They have picked a stress management activity that they will do for five minutes every day for seven days. At the end of those seven days, they will reflect on whether or not that activity worked well for them in lowering stress. What are some strategies that work well for you? Feel free to post in the comments below.

2013 3-on-3 Big 10 Tourney (6th graders)

Basketball Shooting (from Jan. 2013)

Awesome Food = Coconut!

Coconut has a large list of impressive nutrients including vitamins, minerals, fiber, water, and healthy fats. I'm going to give you two very cool facts about coconut that you may not know. First, coconut contains a special kind of fat called a "medium chain triglyceride." Medium chain triglycerides or MCTs can be used by the body quickly and easily, so they make a great fuel. Second, coconut contains a powerful nutrient called "lauric acid." Lauric acid is know to be anti-bacterial, anti-fungal, and even anti-viral! So next time you are starting to feel a little worn down or sick, I would recommend coconut, coconut oil, or coconut butter. If you have any questions about where to find these products, post in the comments section or send me an email!

February 2013 PE Stars

Here are the students who were honored for their commitment to building better character attributes. Becoming a great person is much more important than becoming a great athlete. Great job to the students below, and all students who are striving for excellence within themselves.

3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars

3rd Grade Frisbee Practice

Awesome Food = Red Meat!

Fresh cuts of red meat have much nutritional value. Red meat contains complete protein, vitamin B12 and other B vitamins, iron, zinc, vitamin D, carnitine, and a good ratio of saturated to monounsaturated fat. These nutrients help to build a strong body and boost the immune system. Beef, bison, and lamb are all examples of red meats. Limit consumption of processed red meats as they have been linked to poor health.

2013 Student Questions - Round 5

Question:  Can you survive without eating veggies?

Answer:  There have been certain cultures of the world (like the Inuit of the Arctic) who do survive with little vegetation in their meals. However, they have adapted to that nutrition over thousands of years. Modern research shows that there are many awesome nutrients in vegetables. These nutrients help protect our cells from damage and disease. As far as I know, you are better off with veggies in your meals than without.

Question:  Are the sugars in fruit bad for you?

Answer:  When you eat a whole piece of fruit, you are getting a lot of great nutrients. Stick to fresh or fresh-frozen fruit. Limit fruit from a can or dried fruit. Drinking a lot of fruit juice however is not a great idea. Fruit juices contain a lot of sugar, without the fiber and many of the phytonutrients found in whole fruit.

Question: Why do people sweat?

Answer: People sweat due to elevated body temperature. This is the body's natural way of cooling itself and maintaining a safe body temperature. Sweating also occurs so the body can rid itself of metabolic waste products.

Awesome Food = Eggs!

Eggs are on my list of awesome foods for many reasons. They pack a protein punch, contain antioxidants called carotenes, and provide a high dose of choline. Choline is one of the most important nutrients for healthy brain function. Want a brain boost before school? Have some eggs for breakfast! I like them with a little coconut oil, olive oil, or butter. Choline is also used by the liver to help with the natural detoxification process. That means your body can dispose of potential toxins better. Pasture-raised eggs are best. If your local grocer sells eggs from local farmers, go with those. You're getting a great food and supporting your community! 

The Mirror Game - Improving Movement

2013 Frisbee Golf - Part 2

Frisbee Golf 2013

Aerobic Exercise & Academic Achievement

A new study published in the Journal of Pediatrics shows a strong link between aerobic fitness and math and reading scores. In conjunction with Lincoln Public Schools in Nebraska, Creighton researchers analyzed the scores on an aerobic fitness test called the "Pacer" and looked for correlations with math and reading scores. They discovered that kids who scored highest on the Pacer test were over 2x more likely to pass their tests than aerobically-unfit children. Along with aerobic fitness, the other significant factor found in determining test scores was socioeconomic status. Head researcher Dr. Robert Rauner's concluding statement was, "Schools sacrificing physical education and physical activity time in search of more seat time for math and reading instruction could potentially be pursuing a counterproductive approach.”

In PE class, we often talk about the powerful effects exercise has on the brain. More and more, research is telling us to increase physical education and activity time in lives of children. I would encourage all classroom teachers to allow students to move whenever there is an appropriate opportunity.


Reference:
Evidence that Aerobic Fitness Is More Salient than Weight Status in Predicting Standardized Math and Reading Outcomes in Fourth- through Eighth-Grade Students,” by Robert R. Rauner, MD, MPH, Ryan W. Walters, MS, Marybell Avery, PhD, and Teresa J. Wanser, MA, appears in The Journal of Pediatrics (www.jpeds.com), DOI 10.1016/j.jpeds.2013.01.006, published by Elsevier.