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:


Videos for Change: Fitspiration for a Healthier Tomorrow!


Want to make a difference in the lives of children across the country? Now you can! Share your story through KidFit Academy’s Videos for Change project, inspiring the next generation youth to get active, learn important life skills, and have fun while improving their overall academic, emotional, and physical well-being.

Our Challenge: Currently, about 1 in 3 children are overweight or obese in this country.  At the same time, teachers and school leaders are faced with challenges as they try to maximize learning time and prepare students for an ever-evolving society.  As school budget gets tighter and tighter, a cost effective program addressing these issues is urgently needed.

Our Solution: KidFit Academy works with schools and teachers to promote healthy lifestyles, enhance academics, and improve school culture through purposeful fitness education.  We do this by working with teachers to seamlessly incorporate 10 minute activity brain breaks at strategic moments throughout the school day. These purposeful movement breaks not only get kids moving, but also promote a positive classroom, create peaceful transitions, and better prepare students’ brains to absorb knowledge.  The program is easy to implement and adapts to the needs of any classroom, any school, anywhere.

Your Role: We know that there are thousands (even millions) of people out there who have seen the power of fitness transform their lives and we want to hear from you!  By recording and sharing a video, you will be a part of the fitness education revolution.  KidFit will incorporate your videos into our school-based programming, allowing students to see people from all walks of life getting active and talking about the importance of fitness and life skills such as determination, grit, goal-setting, and self-confidence.

Each 10 minute brain break energizer starts with a 1 minute reflection answering a guiding question on the skill of the week. Students then engage in a circuit workout tailored to the specific age group and time of day for 8 minutes followed by a 1 minute closing/celebration. You can be a part of this movement as easy as 1, 2, 3!

  1. Pick a guiding question that inspires you. (List in next blog post).
  2. Record a video of yourself answering the question in 30-60 seconds.
  3. Share the link with us!

Please note: KidFit Academy is a nonprofit organization and will use shared videos in our school-based programs.  None of the videos will be sold or used for commercial purposes but may be used for promotional videos to further KidFit’s mission and vision.  Participants in the “Videos for Change” project give KidFit the right to use videos in programming and promotional materials.

Fitness Friday Challenge

This week’s Fitness Friday Challenge is to take one minute every hour and do something active!

Think: push-ups, jogging in place, squats, sit-ups, chair dips, anything!

By taking a minute of every hour and getting active, you will get your blood pumping which will not only help your overall physical health but will also stimulate your brain.

Challenge: 1 minute….every hour… physical activity…GO!

Healthy Guacamole

At KidFit, we believe in eating healthy, nutritious, and GOOD food.  We know that what we put in our bodies is incredibly important and often the first step in living an active life filled with health and wellness.  Nutrition makes a big difference. 

With this in mind, we are posting the first of many healthy, delicious recipes!  Luckily there are many wonderful blogs that are filled with great recipes catering to wide audiences.  We will be posting original or adapted recipes (such as this one) as well as links to other fabulous recipes. Please keep us posted on your own experience with the recipes. 🙂 

All-Natural Guacamole

Whenever the weather becomes warmer, some foods just seem to taste better.  Avocados are one such food. Sometimes, there is nothing better than sitting outside and enjoying some good guacamole.  Sadly, however, not all guacamole is healthy, with many added ingredients and extra sugar.  Below is a healthy, all-natural recipe for delicious guacamole.  Even better, it is incredibly easy to make!  Feel free to experiment and add other ingredients, such as red peppers, chilies, or jalapeno.  Also, try fresh veggies (instead of chips) with it or use it on top of a taco salad.  Enjoy. 🙂 


  • 4 avocados
  • One Lime
  • 2 Roma Tomatoes
  • One small onion
  • Salt
  • Pepper
  • Minced garlic


  1. Chop tomatoes and onion
  2. Slice avocados & lime in half 
  3. Scoop out content of avocados into medium-sized bowl
  4. Mix with spoon
  5. Add tomatoes (about 3/4) , onion, & spices
  6. Squeeze lime juice (I used about half)
  7. Stir everything together
  8. Top with rest of tomatoes
  9. Enjoy! 🙂