Fitness Friday: Set Summer Health+Wellness Goals!

“With KidFit I learned that there’s more to fitness than just exercise. I’ve also learned that I can achieve my goals if I try hard enough.”

-Damian, KidFit Athlete

 

Founder Maggie and her husband Dave running the Seattle Marathon

Founder Maggie and her husband Dave running the Seattle Marathon

One of the most powerful motivators to get and stay healthy is to set goals!  By stating something specific you want to achieve, you are much more likely to achieve it.  Who knows? You might even surprise yourself and surpass your goals.

Whenever I start training for a race, I always set goals for myself around time, feeling, training, and nutrition. By taking a more holistic approach, I am able to truly improve my whole self and feel much healthier overall!  Below, find some resources and tips as YOU set some summer wellness goals.

Happy goal-setting! 🙂

TIPS:

  • It is important to set your goals high enough so that they are not easy to attain but realistic enough that they are possible.
  • Set SMART (specific, measurable, attainable, realistic, time-bound) goals.  Video explaining this here.
  • Set goals around different aspects of your life: fitness (sign up for a race); nutrition (eat more veggies and less sugar); general lifestyle (take a walk mid afternoon 4 days/week)
  • Recruit a friend or family member to take the challenge as well
  • Challenge yourself and have fun!

Here are some resources to help you set goals and stay on target:

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Fitness Friday: Staying Active During the Hectic Summer Months

Do you feel too busy to get in a good workout?  Are you traveling a lot this summer? 

Don’t worry!  KidFit is here to help you find ways to stay active, even in the often hectic/crazy summer months!

Busy schedules, traveling, and finicky weather can make it incredibly challenging to get in your workout during the summer months.  However, it is easy to get a good workout in no matter where you are!   Use these tips and circuit workouts to help keep you active no matter the circumstance.

Using body weight, these exercises can give you a great workout without having to leave your house and are great ways to incorporate fitness into you summer routine, especially if you find yourself traveling and/or with a difficult schedule!  Mix and match exercises to keep things interesting.

Tips for Staying Active, EVEN When Busy and/or Traveling:

  • Create a routine and STICK with it
  • Have a workout buddy to help keep you accountable
  • Set goals and track your progress
  • Make an awesome playlist and/or put on some pump up music to help you find your groove
  • Do exercises at the same time each day to create a pattern
  • Bring workout clothes on trips to remind you to stay active; always be prepared

Example Circuit Workouts: Use these to get a full body, awesome workout using body weight alone! Mix and match exercises and combine with a good jog/walk to really feel the powerful effects of fitness.

Circuit 1: Complete each exercise for 1 minute.

  • Jump rope (or jumping in place if no rope)
  • Squats
  • Push-ups
  • High Plank
  • Squat jumps
  • Side Planks (30 seconds each side)

Circuit 2: Complete the routine 2-3 times.

  • 25 burpees
  • 15 lunges, each side
  • 25 chair dips
  • 1 minute jump rope (or jumping in place)
  • 25 “V” ups (start laying on your back, lift arms and legs to form a “V,” return to starting position)
  • 25 step ups (find a sturdy chair and/or stair and step up 25 times with each leg; best if the height puts your knee at a 90 degree angle when stepping up)
  • Repeat 1-2 times.

Circuit 3: Repeat the following exercises 3-5 times.

  • 25 jumps (either jump rope or standard jumps)
  • 25 squats
  • 25 push ups
  • 25 sit ups

Coming soon….

KidFit Academy is happy to announce several new, exciting ways to keep in touch with us on our blog!  We have the best supporters and cannot wait to serve you all even better. Be sure to stay tuned! 🙂 

Community Spotlight: In order to showcase the fabulous work of KidFit teachers, volunteers,school leaders, supporters, and staff, we will be doing a weekly feature of various stakeholders.  Stay tuned for interviews, stories, profiles, and lots of pictures and videos! Trust us, you will not want to miss all of the AMAZING work!  It is truly inspiring. 

Fitness Fridays: KidFit is happy to announce the return of Fitness Fridays!  Each week, we will post exercises, fitness tip, healthy recipe, and/or other ways to live a healthier, more active lifestyles.  With summer soon approaching, these will serve as a great way to stay connected to KidFit AND get more active with your friends and family! 

 

Stay tuned for more ways to build strength of mind, body, and character! 

Videos for Change: Goal-Setting Day 4

How can goal-setting be used to motivate you during workouts?

Watch the video to get KidFit Academy founder’s opinion and then share your own!

Getting involved in the KidFit Academy fitness education revolution has never been easier:
1. Record a video answering the question.
2. Share the link with @KidFitAcademy on FB, Twitter, or this blog!
3. Spread the word to others!

Inspire students to get active, stay motivated, and reach their goals!

Last Day of the Challenge–Celebration Run!

Today is the last day of KidFit’s Healthy September Challenge.  Celebrate your hard work by doing a 30 minute “fun run” at your favorite spot.  Be sure to grab some family and friends to join you and treat yourself to a healthy snack after you finish!

Remember, we have been getting active this month in order to honor National Childhood Obesity Awareness Month and serve as a positive example of healthy living for future generations.

Goals Check-in: 

  • BIG GOAL: Increase health and wellness and become an example of purposeful daily fitness for the next generation
  • Daily Goal: 30 minutes (or more) of purposeful fitness activity

METRICS: Record the following quick metrics in order to track your progress!

Activity: ________
Minutes Active: _______
Intensity Level of Activity: (using key below) ___

  • 0=no activity
  • 1=mild activity (stroll, slow walking, etc.)
  • 2=moderate activity (quick walking, hike, bike ride, jog, etc. that challenges you but does not greatly elevate HR)
  • 3=Vigorous Activity (running, challenging hike, speed work, heavy weight lifting, etc. that pushes your limits and elevates HR significantly)

(optional) After exercising, I felt __________.

EXAMPLE: Today I ran for 30 minutes in my favorite park at an intensity level of 3. After exercising, I felt proud because I have worked hard to make September a healthy month for me in honor of National Childhood Obesity Awareness Month.

Last Saturday of the Challenge: Show Determination through Cross Training!!!

With only 3 days left in the Challenge, it is time to continue to step up and show our determination.  Today’s cross-training workout is an excellent opportunity to do just that and push ourselves even further!

Remember, we are getting active this month in order to honor National Childhood Obesity Awareness Month and serve as a positive example of healthy living for future generations.

Goals Check-in: 

  • BIG GOAL: Increase health and wellness and become an example of purposeful daily fitness for the next generation
  • Daily Goal: 30 minutes (or more) of purposeful fitness activity

METRICS: Record the following quick metrics in order to track your progress!

Activity: ________
Minutes Active: _______
Intensity Level of Activity: (using key below) ___

  • 0=no activity
  • 1=mild activity (stroll, slow walking, etc.)
  • 2=moderate activity (quick walking, hike, bike ride, jog, etc. that challenges you but does not greatly elevate HR)
  • 3=Vigorous Activity (running, challenging hike, speed work, heavy weight lifting, etc. that pushes your limits and elevates HR significantly)

(optional) After exercising, I felt __________.

EXAMPLE: Today I swam at an intensity level of 2.  After exercising, I felt refreshed from the relaxing swim!

Fitness Friday Endurance Run–Last One!

Happy Fitness Friday!!!!

Today is the LAST FRIDAY of the Healthy September Challenge.  Be sure to demonstrate determination as you tackle the final endurance run of the month.

Remember, we are getting active this month in order to honor National Childhood Obesity Awareness Month and serve as a positive example of healthy living for future generations.

Goals Check-in: 

  • BIG GOAL: Increase health and wellness and become an example of purposeful daily fitness for the next generation
  • Daily Goal: 30 minutes (or more) of purposeful fitness activity

METRICS: Record the following quick metrics in order to track your progress!

Activity: ________
Minutes Active: _______
Intensity Level of Activity: (using key below) ___

  • 0=no activity
  • 1=mild activity (stroll, slow walking, etc.)
  • 2=moderate activity (quick walking, hike, bike ride, jog, etc. that challenges you but does not greatly elevate HR)
  • 3=Vigorous Activity (running, challenging hike, speed work, heavy weight lifting, etc. that pushes your limits and elevates HR significantly)

(optional) After exercising, I felt __________.

EXAMPLE: Today I completed an endurance for about 45 minutes at an intensity level of 3.  After exercising, I felt exhausted but proud of myself for staying determined the entire run and crushing my prior record!