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How to handle stress

2/26/2019

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Endorphins have been commonly termed “feel good” Chemicals. Omitted during physical activity, endorphins can assist in improving upon an individual’s well-being and overall state of mind. One Empirical study performed by Dr. Fox, a professor at the University of Bristol, suggests that physical activity has many benefits. These benefits include but are not limited to improved self-esteem, lowered anxiety, and decreased stress levels (Fox, 1999).

To further elaborate upon this point, I decided to ask one dedicated 2nd Recess participant, Ethan Hurt about the way in which regular exercise has assisted him in staying stress free and relaxed. Below is his response:

“2nd Recess helps me to not be stressed because while I am here I am only thinking about running and having fun; When I am at 2nd Recess, I do not have to worry about anything else."

Great Answer Ethan!! (:

Listed below are a few simple tricks and tips for alleviating stress in your daily life.

Socialize with positive people – on a daily basis; Ensure that you surround yourself with people who will lift you up instead of those who bring you down.
Take time for you – Ensure that you set aside a small amount of time each day to breathe and reflect upon the positive aspects of your life
Relax! – When times get tough and stress gets overwhelming take three deep breaths. This will allow you to refocus and reset in order to move forward.
Exercise – Run, Walk, Jump, Skip – just get out and get moving! Releasing endorphins is a proven way to reduce stress and increase overall well-being
Say positive affirmations – You are only as great as you believe you are. Take time to remind yourself of just how amazing you are.
Select healthy food choices – Healthy food choices will keep you feeling energized. More energy allows you to be active and strong!

References
Fox, K. R. (1999). The influence of physical activity on mental well-being.Public health nutrition, 2(3a), 411-418.
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pushups at 2nd recess for improved running

2/21/2019

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The infamous question… Upon becoming a 2nd Recess Coach, I was thrilled to see the incorporation of cross training through activities such as “Circuits” and “Pick-Your-Poison”. However, it did not take long before questions began to arise.

“Hey Coach – Why are we doing pushups at running club?”

“I do not need sit-ups to run fast!”

Although these are seemingly logical questions as the children are not improving upon their strides while holding a “plank-position” it is important for every age to understand the benefits of cross-training for the improvement of their running and overall health and well-being.

Before pursuing the benefits of Cross-Training it is important to understand what exactly this is:

As defined by ACE (American Counsel of Exercise) – Cross Training involves an exercise regimen that utilizes several modes of training (sit-ups, push-ups, swimming) to develop additional components of fitness.
Benefits include but are not limited to the following:
  • Reduced Risk of Injury – Cross training builds specific muscles utilized while running and in every-day activities. By strengthening these muscles, you are much less susceptible to an injury that could prevent or reduce your progress toward specific running or general health and wellness goals
  • Improve Total Fitness – By cross training, you are allowing your body to adapt to various physical movements. By combining both endurance and strength your body will adapt more readily to any given task, allowing you to expand upon your fitness goals
  • Variety – One of the most common reasons people stop partaking in exercise regimens is that they become bored with the monotony. Cross Training is a simple way to switch up your exercise routine while continuously improving. Cross training does not have to take the form of push-ups or sit-ups. This can also take the form of swimming, hiking, biking, or other leisurely and family-friendly activities.

​Resources:
Matthews, J. (2009, September 2). What is cross training and why is it important? Retrieved May 5, 2016, from http://www.acefitness.org/acefit/healthy-living-article/60/36/what-is-cross-training-and-why-is-it/


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How much sleep is good for kids?

2/13/2019

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Better health is as easy as 1, 2, zzzzzzzzzzzzzzzzzzzzzzz
Many adults look back at their childhood days, confused about how they could have ever fussed about laying down for a much needed night’s rest.

With hectic schedules and multiple extracurricular and scholastic obligations, it is more important than ever for both parents and their children to ensure that they are receiving adequate sleep each night so that they may perform optimally mentally, emotionally, and physically. Sleep is connected directly to the hormonal response of the body. Therefore, inadequate sleep could lead to health issues and concerns such as obesity. Lack of sleep can also effect cognitive functions needed to perform adequately in school.
So How Much Sleep is “Enough” Sleep? 
The answer is highly debated. The number of hours that each person needs in order to function optimally depends largely upon the age, gender, and activity level of the individual Therefore, instead of providing strict guidelines, I will provide some tools for getting the most out of your “good-night’s rest”
  • Turn off Technology: Many children and adults have grown accustomed to staring at their phone and/or tablet for hours prior to falling asleep. Although this may seem like a practical, and relaxing way to turn-in for the night, research has shown that looking at such devices prior to sleep can actually disrupt sleep quality and leave persons feeling lethargic the following day.
  • Promote “Quiet Time” before bed: Begin to “wind-down” approximately an hour before bed. Turn off all electronics, and partake in relaxing activities (stretching, taking a shower, reading a book). This will help the body, and the mind to relax, promoting a smoother transition into a deep sleep
  • Set a Routine: Decide how many hours you would like to get each night. Depending upon you work-load for the evening, beginning preparing for bed, getting into a state of relaxation and turning off or silencing electronics approximately an hour before your predetermined bedtime. Do this each night, and eventually this will be a set routine. Slowly increase or decrease the duration of the hours spent sleeping depending upon how you feel in the morning.
Try these simply suggestions, and find out what a full night of sleep can do for you!

References:
  • Matricciani, L. A., Olds, T. S., Blunden, S., Rigney, G., & Williams, M. T. (2012). Never enough sleep: a brief history of sleep recommendations for children. Pediatrics, 129(3), 548-556.
  • Vargo, K. (2014, December 4). Sleep: The Foundation for Fueling your Brain and Body. Retrieved May 25, 2016, from http://www.acefitness.org/acefit/healthy-living-article/60/5205/sleep-the-foundation-for-fueling-your-brain-and/
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The family that runs together, stays together!

2/6/2019

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We have heard it all before–overall health is a LIFESTYLE change.
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The success of a complete lifestyle change can be drastically influenced by those around us. Therefore, one’s family can play a drastic role in the successful implementation of life-long healthy-habits and routines.

Below are several ways that your family and friends can work together to ensure you are continuously working toward a better, healthier version of YOU!

NBC News “Today’s Health” recently suggested several tips to become a healthy and happier family unit
  • Have a family plan; and STICK with it! – Sit down together as a family and discuss fun and active activities that your family can partake in on a monthly (or weekly) basis. Discuss fun and healthy foods, and try to incorporate these into each meal. It is important to focus on teamwork. Incorporate all ideas and continuously aim to celebrate the success of one another.
    • When working toward overall family health, it is important not to focus solely on weight loss. Teach children to focus on how they feel and their energy levels instead of on their weight. This will influence positive behaviors without inducing shame or guilt.
  • Allow your children to help in the kitchen – Children are naturally curious. With fast food being an ever-present factor in weight gain among children and kids, it is important to teach your children the important of preparing healthy meals and snacks. Teaching children what each ingredient can do to benefit their body will not only influence YOU to choose healthy foods, but it will allow children to see how the food they eat on a daily basis helps them in growing big and strong!
  • Get Moving! – With technology at our fingertips, it is easier than ever to find sedentary activities within the comfort of one’s own home. However, these activities are not always the most beneficial to your child’s health. Getting active can improve brain function and energy levels. Engage your child in a friendly game of basketball, toss, or jump rope after school. Try to set a routine (Ex: every day after school – we can go on a walk around the neighborhood and talk about your day). This will not only get your child out and about but will promote strengthened family relationships as well!

There are just a few simple ways to keep your family active and healthy. Have fun and work with your family to develop a “Fit-Family” plan that works for you!

References
B. (2007, October 22). 4 Simple Steps to Make Your Family a Fit Family. Retrieved May 31, 2016, from http://www.today.com/id/21412486/ns/today-today_health/t/simple-steps-make-your-family-fit-family/#.V05C4_krLrc
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