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! 🙂


  • 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:


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

Community Post: Meet the AMAZING kiddos in a KidFit Academy Classroom!

We are thrilled to give you a brief glimpse into our program with some pictures and a short profile of our amazing kindergarten scholar athletes at Aspire Berkley Maynard AcademyAmie, their extraordinary teacher, has been working with them for several months and the results have been truly INSPIRING!


End of the Year Celebration

Yesterday, we had the privilege of attending the Cal Poly Mustangs End of the Year Picnic and KidFit Celebration!  We were so impressed!  The students not only were able to explain complex skills like confidence, goal-setting, focus, perseverance, and determination, they also got moving!  The students led their families through their midday yoga circuit.  It was truly amazing to see 6 year olds leading their parents through a Warrior sequence!  Hats off to you Ms. L and the Cal Poly Mustangs!  🙂

IMG_3683 IMG_3691 IMG_3694 IMG_3695  IMG_3503


 About the Cal Poly Mustang, from their teacher Amie

The Cal Poly Mustangs are an active group of kindergartners working hard to grow their brains through rigorous academics and using CARES (Cooperation, Assertiveness, Responsibility, Empathy, Self-Control). Our daily schedule includes cooperative learning, independent practice, small group instruction, integrated units of science and social studies instruction, math, writing, reading, Music, Art, and Physical Education.


Fitness Friday: Fun Ways to Stay Active This Summer!!!

Happy Fitness Friday!

Looking for fun ways to stay active this summer?  We have created a list of some fun games, tips, and resources that will help you keep active, have fun, and make the most of the summertime!

Have a game/tip/resource we missed?  Feel free to share! 🙂

Tips for Staying Active This Summer

  • Have lawn games (bocce, badminton, volleyball, kickball, basketball, baseball) available at summer BBQs to create options for people to stay active
  • With temperatures going up, be sure to complete more strenuous activities in the morning or evening when the day is cooler!
  • Always have LOTS of water handy!  Hydration is SUPER important.
  • Play some music and have an impromptu dance party!
  • Make a goal for staying active and track your progress!  Let’s Move has some great resources to get you started!

Summer Games: These are sure to bring the fun to any summer gathering

Freeze Dance

  1. Play some music.
  2. Have someone stop the music at random times.
  3. Everybody freezes when the music stops.  For extra fun, have everyone make a pose according to a “theme.”  EXAMPLE: Show us your STRONG pose! J
  4. Optional: If someone does not freeze, they are ‘out.’  Play until there is one person left in the game!
  5. Relay Races
  1. Split into teams with even amounts of people.
  2. Create a start and end point.
  3. Have each person run (or skip, jump, hop, crawl, dance, etc.) from one designated spot to another.
  4. The race is over when each person has had a turn.
  5. Get creative with what each race entails. EXAMPLE: Skip to cone.  Twirl 3 times. Do 5 jumping jacks. Shuffle back.

Lawn/Outdoor Games!

  • Kickball
  • Baseball/Whiffle Ball
  • Volleyball
  • Catch
  • Four Square
  • Hopscotch
  • Jump Rope
  • Hula Hoops
  • Basketball

Pool Games

Resources: Here is a list of some great resources for games, ways to stay active, and general health/wellness!


Let’s Move—What to Do


Community Post–Meet Diana, amazing founding board member!

“I love the idea of creating students who are athletes “by choice” – to empower students in a way that makes them excited to be more active is really inspiring!”        –Diana K.


Happy Wednesday!  For this week’s community post, we have the pleasure to hear from one of KidFit’s fabulous founding Board Members!  We cannot wait for you to get know the extraordinary Diana!

Enjoy! 🙂


Notes from the Field: An Interview with a KidFit Academy Board Member


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Diana K.

Coordinator of College Readiness, Oakland Unified School District; KidFit Academy founding Board Member


KidFit: Tell us about yourself!

Diana K. – As an educational advocate and school counselor, I hold a deep commitment to the whole child as well as equitable opportunities for kids, no matter their circumstance. I hold a BA in Psychology from the University of Southern California, an MS in Counseling from Loma Linda University, and a CA state Pupil Personnel Services (PPS) credential. Currently, I work as a Coordinator of College Readiness in Oakland Unified School District and have served on the board of two other non-profits in the Greater Bay Area. I am an avid runner, having completed three marathons along with dozens of half-marathons and know first-hand the power of exercise & health on well-being and overall happiness.

KF: Briefly, tell us your background in education and/or health & wellness.

DK: I have worked for Oakland Unified School District for four years, and prior to that at an educational advocacy organization which sought to promote equity for all students. Health & wellness has been a personal “hobby” of mind for the past several years since I began running and cross-training.

KF: What motivated you to join KidFit Academy’s board?

DK: I love the vision that [founder] Maggie has for the organization and possibilities for positive change KidFit can bring to a school and its community. I also am always happy to volunteer to help a great cause!

KF: What are you most excited about for KidFit’s future?

DK: I am really excited to see how widely it grows across the Bay Area, and hopefully beyond!

KF: What speaks to you most about KidFit’s mission and vision?

DK: I love the idea of creating students who are athletes “by choice” – to empower students in a way that makes them excited to be more active is really inspiring!

KF: What would you say to other people looking to get involved with KidFit Academy?

DK: Talk with Maggie (of course!), but also look into possibly observing a classroom lesson. Seeing the impact of even a short lesson where students are practicing focus and wellness is a powerful demonstration of the power of the program!

KF: What do you hope to accomplish as a founding Board Member of KidFit Academy?

DK: I’d like to use my experience from other non-profit Boards to help KidFit establish itself as a thriving organization. I also hope to see KidFit grow and impact more and more students all the time. 🙂

Fitness Friday Post–Morning Energizers: The Best Way to Start Your Day

KidFit Academy’s program empowers teachers to embed short, purposeful bursts of energy, in the form of 10 minute activity brain breaks, at strategic moments throughout the day. 

Whenever I talk about KidFit, I typically get the same reaction from most adults: I need that!  As a society, we sit too much—kids and adults alike.  Our bodies and brains perform better when we move around more, we become happier, AND it helps break up monotony of the day (especially if you are on your computer a lot, which so many of us are).

Therefore, for today’s Fitness Friday, I wanted to share a “Morning Energizer” plan that adults can do. My husband and I have been doing morning energizers for a little over a month now, and I have to say that it has made a big difference!  We complete them right after we wake up and it helps get us pumped for the day.

I encourage and challenge you to use the energizer workouts below or create your own! Then, complete them every morning when you first wake up.  Trust me; your body will thank you!

As with any habit/exercise program, it is much easier to complete with someone else, so enlist an accountability buddy to complete the energizers with you (in person or virtually).

Happy Fitness Friday and have a great weekend!


EXAMPLE Morning Energizer Routine: We include 4 types of exercises: (1) big muscle group, (2) core exercise, (3) glute exercise, and (4) a bonus workout! Use the routines below and/or create your own.  Challenge yourself to complete one at least every weekday morning or do them every day!

Example Energizer #1:

  • 25 push ups
  • 25 leg lifts
  • 25 one-legged bridges, each leg
  • 25 side thrusts, each side: (1) Start in low side plank with feet stacked; (2) Move hips up and down

Example Energizer #2:

  • 25 squats
  • 15 ab wheels
  • 25 fire hydrants (each side)
  • 2 x 10 high to low planks, alternating first arm: (1) Start in high plank and move to low plank, one arm at a time; (2) Move back up to high plank, one arm at a time

Energizer #3

  • 15 lunges (each leg)
  • 25 clams (each leg)
  • 50 slow bicycles
  • 25 arm dips

Videos for Change: Perseverance Day 4

How can we use perseverance in our daily exercises?

Listen to KidFit Academy founder share her answer. Feeling inspired? Comment and/or share a video of yourself answering the question.

Videos for Change is a crucial part of KidFit Academy’s program that brings an additional 30 minutes of purposeful movement to elementary school classrooms in the form of 3 “10 minute activity brain breaks” at strategic transitions throughout the school day. Each brain break opens with a one minute discussion of a guiding question that digs deeper and deeper into a weekly life skill, such as perseverance. As students and teachers get more active, they talk about how to use these skills in workouts, school, and life in general.

Stay tuned for more on KidFit Academy!