Challenge #6

7-Day SQUAT Challenge

Start today with 20 squats...add 5-10 more each day. (So, on Tuesday aim to do 25-30 squats, on Wednesday 30-40 and so on).

If you add 10 more each day, by the end of day 7 you will have done 350 squats! 

Adding 5 each day will get you to 245 squats!

Felling SUPER pumped today? Feel like you can start at a higher number and bang out 50 squats in day 1? Do it! and Don't forget to share your thoughts in the comments below. (btw, by day 7 this will get you to 560 squats!) 

Whichever you choose, your legs will definitely feel stronger and more powerful by this time next week. Follow the image below for proper squat form.

Benefits to Squats

Builds Muscle

Improves mobility and balance

Improves running performance...makes you faster!

Prevents injuries

Provides better circulation

Helps regulate digestion

Strengthens the core

Improves flexibility

That's a Wrap!

It's May 1st and we have come to the end of our April Fitness Routine! Today's challenge is to complete all 19 exercises for 10 seconds each.  

• Too easy?  run through all the exercises twice! 
• Too hard?  take a 10 second rest between each exercise.

Here you'll fine a list of all 19 exercises we did throughout April and if you scroll further down, you can click on my video and join me as I move through each exercise!  Good Luck!

Jumping Jacks

planks

high knees

squats 

russian twists

jog on the spot

frog jumps

high kicks

superman

mountain climbers

jabs

plank mountain climbers

ski jumps

side shuffle

v-sit

side lunge

wall sit

plank shoulder tap

ankle taps  

April in Review - Live from the News Desk...

Hello Clairlea People! April is a bit of a blur don't you think? For a recap, please enjoy this 7 minute, unedited, amateur-ish video we made just for you. Next month, we'll try to step up our editing game to make things a bit more exciting. For now, coming to you live, from the sunny south...

Challenge #5 - BURPEES Everyday

Benefits of doing Burpees EVERYDAY!

1. Targets all muscle group

2. It's a full body exercise!

3. Makes you stronger
4. Helps you perform better in everyday activities
5. Trains strength and endurance at the same time
6. Improves reaction time and coordination
7. Improves heart health
8. Burns calories
9. Improves agility

Take 10 minutes to watch the video below. It will guide you through how to properly execute burpees and give you suggestions on how to increase OR decrease the difficulty.  We have taken this burpee challenge for 5 days now and are truly feeling a dramatic improvement in our overall strength and endurance.  We decided to break up our 50 burpees by doing 5 sets throughout the day. It is very easy to forget to fit them in so we set a timer to remind us every hour.  We do two different types of burpees.  Mr.Church adds a jump and a push-up, Ms.Lowen adds a tuck jump and leaves out the push-up…for now. J

Tips for Success!

1. Start slow - don't rush

2. Take deep breaths

3. DO NOT arch your back while in plank position - could cause injury

4. Maintain good posture

5. Have a supervisor to ensure you're executing the movements properly

Friday Fitness Fun!

WHAT'S YOUR NAME?

Spell out your FULL name and complete the activity listed for each letter. For a greater challenge, include your middle name and do each one twice! For a variety you can use a favourite character's name or the name of your best friend!

Challenge #4 - Keep Up

Time to switch gears...

  All you'll need for this challenge is a rolled up pair of socks, a partner (or group) and a little bit of space. What better way to spend some quality time with your family than working on your counting (French or English) and hand-eye coordination. This is The Keep Up Challenge.  The challenge is simple - choose your starting point from the chart below based on your comfort levels, and try to work your way through the stages. Don't forget to celebrate your success with your partner! 

Note: Before you start, determine how many tosses you'll need to do in a row before moving on to through the stages. Younger students should consider setting goals of 10-20 tosses, older students 40-60.

Tips for Success...

• keep your eye on the object being thrown to you
• let your partner know when you are ready
• reach out and trap the object in your hands
• pinkies together for a low pass, thumbs together for a higher pass
• make sure your partner is ready before throwing the object back 
• use a larger garment like a t-shirt or hoodie, rolled into a ball if the sock roll is too small.

The video clip below shows a variation of the challenge above.  

April in Review...

Are you checking in for the first time?  Here is quick reference of the various things we've been doing this month. 

April's Daily Family Fitness Calendar 

New Morning Routine 

Challenge 1 - Wall sit

Challenge 2 - Crow Pose

Challenge 3 - Headstand

 2min Plank Challenge -  with Guest Appearances!  

30-Day Plank Challenge

We hope that you stick with us to help maintain your physical and mental well-being during this pandemic.  Also keep this in mind - practice mindfulness and take deep breaths, stretch or meditate. Try to eat healthy meals, exercise regularly and get plenty of sleep.  Check back every Monday for a new Challenge.

Friday Morning Pick Me Up!

Mr.Farquharson - this is fantastic! Thank you for sharing your musical talent with us all.  This song rocks, just like you.   

2 MIN Plank Challenge Accepted! Who's In?!

Who's going to join us?  We took on Mrs.Carson's challenge to hold a plank for 2min.  

Mlle. Bauman has accepted our challenge!! 

Mr.McGilvray and Fam are in on it too! Take a look...

Following this plank challenge, Mme Trott and family attempted the 2minute challenge and it was a huge SUCCESS! Bravo!

Mrs.David accepts the 2min Plank Challange...except...she turns it into 2min 30 sec!

Mrs.Callahan and son Cal --- Thanks for joining the challenge!

Plank Pics...

We know a lot of you will be joining us in the 30day Plank Challenge - so send in your pictures to jessica.lowen@tdsb.on.ca OR jason.church@tdsb.on.ca and have them added to this post!

Anyone up for a 30-day Challenge?

So we've got our weekly challenges on the go, and now we're going to throw something else out there. It would seem that we all have a little extra time on our hands these days so we thought why not 'do' a little extra? We are feeling that we could certainly be doing more when it comes to being active, so we're going to give the 30-day Plank Challenge a try --- Will you join us?

Planks are popular for many reasons, including engaging multiple muscles at once, therefore benefiting the core strength of our body. A strong, stable core is the foundation we need to not only prevent injury but to move freely and strongly in every activity -- especially when attempting those crow poses and headstands...and who knows what else is in store! 

Take a look at the 30 day challenge below. Each day, we get a new plank workout move that builds upon the last, leading to new challenges at the end of each week.

BEFORE you start, it's important that you visit the link below for an explanation of how to properly perform each new move and for how long. It is not stated how long you wait in between sets but anywhere from 1-2 minutes is acceptable. 
Important to note: this challenge was created for an adult - if you are in grades k-3  and finding 45 seconds to much, cut that in half (22sec-23sec). 

30-Day Plank Challenge Break Down

•  
•  
•  
•  
•  

Challenge 3

Headstand Challenge

10 Awesome Benefits to the Headstand

• Relieves Stress
• Increases Focus
• Improves Blood Flow To The Eyes
• Increases Blood Flow To The Head And Scalp
• Strengthens Shoulders And Arms
• Improves Digestion
• Helps To Flush Out The Adrenal Glands
• Decreases Fluid Build-Up In The Legs, Ankles, And Feet
• Develops Strength in Core Muscles
• Stimulates the Lymphatic System

IMPORTANT - please make sure you are attempting this pose with an adult supervising you. To get started, make sure you protect your head with a thin pillow or mat and clear the space around you. Start off using the wall as support, making sure you leave a few inches between your head and the wall. Seek out someone to hold your legs if you're unable to hold them on your own in the beginning. Lastly, watch Ms.Purvis' awesome video below to be inspired!  Thank you Ms. Purvis, your headstand is impressive!

Headstand Challenge!

Hey Team!  I miss you all so much.  Ms. Lowen and Mr. Church have been doing an amazing job at posting fun challenges for us.  My Crow Pose is bad.  It's really, really bad.  However, I'm not going to give up.  I'll keep practicing!

For now, I'm going to focus on the positive.  I learned how to do a headstand when I was in grade 4.  I remember it took a lot of time and perseverance.  These days, they're not so hard (unless the floor is hard, then it's really hard).

Let's see yours and thanks for the challenge, Ms. Lowen!

____________________________

1 week later.....
Hi everyone..Ms.Lowen here.  I'm so excited to tell you that after a few days of practice I finally got into and held my headstand for quite sometime.  I made sure I followed the guidelines in the challenge and I was successful. The videos below are from some of our own Clairlea students - they're Pros! 

Take a look at Mlle. Jang-Narus in her impressive headstands!

Dance Party Time!

Ok, we know our junior and intermediates and even some of our older primaries can navigate through youtube safely and find the dances they love....so, go crazy kids! We have a bunch of favourites in the primary division and likely haven't' tried all of the BEST ones. We're reaching out to all our older students to post a comment below regarding your favourite dance(s)...maybe we haven't tried it yet! For those who are new to the process, you simply open Youtube.com and search out Just Dance - if you want to get specific you can add the name of the song you're looking for - There are dances for just about every song out there!

Popular Dances

Power - Will i am + Justin Bieber
https://www.youtube.com/watch?v=f3XyYOLfTU4

You're Beautiful - One Direction
https://www.youtube.com/watch?v=bjtWjGpPjqc

Bailar - 
https://www.youtube.com/watch?v=eV4kPGM2RBo

Animals- Martin Garix
https://www.youtube.com/watch?v=0WwrcEm9TAI

Tonights Gonna Be a Good Night  BEP
https://www.youtube.com/watch?v=adb-MxGBp8k

Dragosted - Ozone
https://www.youtube.com/watch?v=Wcr4ZB_4Iqo

Ghostbusters
https://www.youtube.com/watch?v=RYgIVc5Jvjg

Mario
https://www.youtube.com/watch?v=RxwziZzFef4

What Does The Fox Say
https://www.youtube.com/watch?v=j1Q41JDhh3E

Waka Waka - Shakira
https://www.youtube.com/watch?v=gCzgc_RelBA

Crazy Santa
https://www.youtube.com/watch?v=7eIwxX_cPZU

Mr.Church...Checking In

My Crow Pose Update

Self-Care During COVID-19 Pandemic

Mid-Week Check In...

Hello Fellow Isolators! We are half way through the first week of online learning! Please share your thoughts about how you're finding it.  We are hearing mixed feelings from people. Some are finding it a breeze and others find it a challenge.  What do you think?

Also...how's your morning routine coming along? Are you having that full glass of water BEFORE anything else?  You may not feel the good it's doing for you, but trust us, you will reap the benefits! And are you stretching before getting out of bed? For us older people, getting out of bed hurts.  Doing a good stretch BEFORE you start your day will help with the aches and pains.

How about those Challenges?  We are working to lengthen the time spent in crow pose...5 seconds is Ms. Lowen's best (she can do better).  What about you?  Please share your comments!

Take a look!

...with a little practice...

With a little practice, we got it. Now, we're going to work on holding it for as long as possible! Anyone else want to share their photos? Let us know. 

Message for Parents

If you'd like for us to post pictures or videos of your kids engaged in physical activities or attempting the challenges, we would love to. This would definitely help keep everyone motivated! 

Send them along to jessica.lowen@tdsb.on. 

Challenge 2

The Crow Pose

Clink on the link below to watch a How to video on the Crow Pose.  We will be learning and practicing right along side you as it is new to us too! Don't forget to share your success and struggle stories in the comments below!

https://www.youtube.com/watch?v=9bZyU-9Nepk

8 Benefits of Crow Pose (a.k.a Crane Pose)

• Tones the abdominal wall.
• Strengthens abdominal organs to aide in lower back pain and indigestion.
• Strengthens arms.
• Stretches and strengthens the back.
• Stretches and strengthens inner thighs.
• Opens the groin.
• Strengthens the wrists! 
• Builds endurance and focus 

April's Family Fitness Guide

Without recess and gym time, we wanted to make sure you have some resources to keep you and your family active and healthy. 
One of the most important things you can do for you and your families mental health and physical health during this time is make sure you stay active and get at least the CDC recommended 60 minutes of activity each day. We created the guide below to cater to everyone in your family.  It is just that...a guide. If you are finding the duration or repetitions to simple, increase your numbers. And on the flip side, if it's too much for you, reduce the the numbers and aim to increase them as the month progresses. Given that we should be doing 60 minutes of physical activity each day we encourage you to seek out additional ways to stay active through the day. We have posted ideas, links and resources to help you out.

Here is one of our students doing the V-Sit! --- nicely done.  

A quick message from Mr.Church and Ms.Lowen

Activities with Limited Equipment

SKILLS REVIEW

If you have any of this equipment (frisbee, ball, jump rope, balloon etc), you can practice reviewing or working on any of the skills that we’ve learned in gym class this year. 

• Jump Rope: If you have a jump rope, you can review some  Single Jump Rope Tricks, or if you have a sibling or family member you could even try out some of the Partner Tricks 
  • K-2nd: If your learning to jump rope for the first time – Check out this video for some helpful tips

• Throwing and Catching:  If you have space in your yard and it’s safe to go outside, try to practice throwing and catching with a family member with a ball or a frisbee
  • K-1: Underhand Throwing (ball)
  • 2-8: Overhand Throwing (ball)
  • How to throw a Frisbee

• Striking a Balloon (awesome activity for K-2nd Grade) 
  • Blow up a balloon and practice striking it with different items in your house (or different body parts)
  • What is the hardest item or body part to control the balloon with?  What’s your record for the most number of hits without moving your feet?
  • Here’s an example of this balloon striking activity

• Basketball: If you have a basketball or playground ball, practice some of the ball handling drills and challenges that we worked on in gym this year.
  • Ball Handling Drills Tutorial
  • Ball Handling Drills Follow Along

• 4 or 2 Square
  • If you have a playground ball and a garage or driveway you can play a game of 4 or 2 Square with a family member, draw a court with some chalk and check out this post if you don’t have the rules to play the game https://www.thepespecialist.com/foursquare/ 

• Cup Stacking
  • If you have some Speed Stack Cups, check out the Speed Stack Website for some fun “Stack at Home Challenges and Activities“

NO Equipment Needed Activities

Awesome Online Resources:

Darebee.com - This website offers free workouts that focus on pretty much every part of the body as well as full body workouts, so pick one that meets your interests and goals (check out the filter option to choose specific parts of the body or aspects of fitness to focus on): 

https://darebee.com/workouts.html

Sworkit: Free Customizable Follow Along Kids Workouts 

• Sign up for Sworkit and use them for follow along workouts for kids
  • They have a free kids workouts for anyone to use after signing up and they are even customizable and have student examples for all of the follow along workouts, just click on the “Kids Workouts” section after logging in
  • This is awesome because since it’s customizable you can delete activities that are too hard and replace them with easier versions – or if it’s too easy, you can replace them with more challenging activities and exercises… 

Follow Along Workout Channels on Youtube

• Great for Kids Workouts is Glenn Higgins Fitness
• Good for older kids or Adults Fitnessblenders Youtube Channel
• “PE With Joe” – Daily follow along at home workouts

Yoga

• Great for younger kids: Cosmic Kids Yoga
• Good for older kids and adults: FitnessBlender Yoga Videos

Follow Along Dances:

• Pick your favourite Just Dance Video and bust a move
• Have students complete GoNoodle Follow Along Dances
• The site below offers a huge library of follow along videos teaching dance moves and health concepts to kids:
  • https://hhph.org/repository/#filter=.videos 
• Born To Move: This site has a variety of Follow Along Dance and Activity Videos for kids
  • https://watch.lesmillsondemand.com/born-to-move-free

 Practice or learn a popular Line Dance

• Like the Cupid Shuffle for Example
• Or the Sid Shuffle from the movie Ice Age 

Let's Get Back on Track!

For many of us, these last few weeks have been more of a stay-cation than anything else. We're going to bed later, sleeping in, sitting around with lots of screen time, and probably consuming more food and burning less calories.  It's time to turn things around! Let's start taking better care of ourselves during this time by introducing some simple changes and additions to our Morning routines. Work together with the people in your home, keep each other motivated and have fun doing so! 

Steps to a Healthy Morning Routine

1. Don't  sleep the morning away. (This may mean going to bed a little earlier).
2. Don't rush out of bed - but give yourself time to wake up!
3. After waking up - Stretch in Bed!  click this link for 5 effective morning stretches https://youtu.be/7o4waoBbIZA
4. After your stretches, drink a glass of water. (drinking a glass or two each morning helps to instantly re-hydrate your body and helps to flush away toxins that build up in your body over night).
5. 30 minutes after waking up (or any time that fits into your day), complete your exercise routine by following our monthly calendar OR select any other routine you are familiar with or find on this blog.
6. Take a relaxing shower followed by a healthy breakfast or snack.

Welcome ~ From Your Gym Teachers

Just for now, this will be a place for all of our Clairlea students to visit to get ideas on how to burn off some energy while being cooped up during this pandemic. Starting April 6,  we will be sharing some of our favourite energizers, exercise routines and resources to make the time spent at home less sedentary (a Fancy Nancy word for 'inactive').  Remember, keeping active has its benefits. On top of helping us cope with stress, it also promotes:

• Healthy growth and development.
• Better self-esteem.
• Stronger bones, muscles and joints.
• Better posture and balance.
• A stronger heart.
• A healthier weight range.
• Learning new skills while having fun.

Throughout your duration at home, we will be throwing some CHALLENGES

at you.  Make sure to leave your comments below the post to let us know how you're making out. 

The Famous Wall Sit

Famous because you can do them almost anywhere -  just find a slice of wall!  They work the entire lower body, burn a lot of calories, increases your endurance, and they're an alternative to Squats. 

What is your longest time?  Try to hold your pose for 30 secs or more.  Get the whole family involved and challenge them to a wall sitting competition!  Don't forget to post your score in the comments below this post.

One last thought for the day...