H2OHHHHH YEAAAAAAA!
“EVERYONE TAKE A WATER BREAK!” This phrase will sound quite familiar to those involved in 2nd Recess. Many know that water is beneficial in keeping us hydrated on hot days and refreshed after long workouts, but practice is not the only time you should be taking a water break.

In fact, According to the American Council of Exercise (2008) water is the most vital component of the human body. Water is a powerful tool in the journey to overall health and well-being.

What can water do for me?

• Water regulates body temperature
• Water cushions and protects vital organs
• Water aids in digestion

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Additionally, water makes up over HALF of the human body – meaning it is impossible to survive for longer than a week without it (American Council of Education, 2008).

So how much should I be drinking? 
In 2004, the Food and Nutrition Board released new recommendations for water intake, stating that women should consume 2.7 liters daily, while men should consume 3.7 liters. Athletes require even MORE to stay energized and hydrated (American Counsel of Education, 2008).

It might seem like there are not enough hours in the day for this type of intake. Luckily this water intake can be consumed through both foods and liquids during the course of a day.

But it does not taste like anything! 
There is a simply solution for those who like their water with a bit more flavor. Although there are plenty of products and powders available to flavor water, many add unnecessary sugars and/or preservatives.

Try this instead: Try infusing your water with natural flavors. (Lemon/strawberry/cucumber/orange). The possibilities are endless. Not only are you adding natural flavors to your water, but you are also adding vitamins and antioxidants (BONUS!) For more about infused water (including recipes and FAQ visit http://www.infusedwaters.com/faq

Now that you know the importance of water, along with ways in which you can make this more fun to drink, you can begin to “take a water break!” both on and off the track!

References
Fit Facts: Healthy Hydration. (2008). Retrieved February 25, 2016, from https://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_173.pdf

We are in the midst of spring with summer right around the corner!
Children are full of energy and parents are searching for ways to get their children out of the house without breaking the bank!
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At 2nd Recess, we inspire children and families to be out and active within their communities. Therefore, we have compiled a list of a few FUN and CHEAP things that you can do with your children to keep them happy and healthy all season long! Listed below are a few of the activities inspired by redtri.com. For an expansive list of Free and Cheap activities visit http://redtri.com/socal/free-or-cheap-things-to-do-in-san-diego/

• INSPIRE young Athletes – At the Olympic Training Center located in Chula Vista: San Diego is home to one of three Olympic Training Centers in the country! Each Saturday, at 11:00am actual Olympic athletes offer tours of the facility. If you cannot make it at this time do NOT worry. There are self-guided tours every day from 9am-5pm. There are currently athletes training for Archery, Track and Field, and Rugby!!
• Take a Hike! – Mission trails (located in La Mesa, California) is just one of the hikes within San Diego that is completely free to the public. Mission trails has multiple hikes ranging from mild – moderate in length and difficulty level. Whether you have an hour to spare or an entire day to spend with the family, Mission trails provides just one of the many opportunities for your family to get active while having fun and taking in the scenic views.
• Explore a Farmer’s Market – Did you know that San Diego has more than 50 Farmer’s Markets located in various parts of the county. Take your children to a Farmer’s Market to teach the importance of consuming locally grown and nutritious foods! See the attached link to find a Farmer’s Market near you! http://sdfarmbureau.org/BuyLocal/Farmers-Markets.php
• Walk around Balboa Park – With stunning scenery as far as the eye can see, Balboa Park is a beautiful place to take your family. Walk around and explore the area or have a picnic in the grass. With plenty of free space to explore, as well as affordable museums, shopping, and eateries, this area will be sure to please the entire family!

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.

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/