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

​
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

“I think I can; I Think I can” This is not just a simple mantra repeated by the beloved Thomas the Tank Engine, but a simple form of self-talk that can transforms ones mindset and has the ability to influence everyday tasks and interactions.
​
Through 2nd Recess, we encourage children to live daily by the “3-P’s” – Patience, Positivity, and Perseverance. Although all equally important, having a positive mindset can assist in overall well-being both on and off the track!

So how can one alter their mindset to better achieve their goals?
The answer is simple! As influenced by ACE fitness contributor, Allison Hagendorf there are a few simple steps on can take to use the power of a positive mind-set in order to turn goals into reality.

Listed below each step is a kid friendly version:

• Make Gratitude your Constant Attitude – It is all too easy to get caught up in the chaos of everyday hectic schedules. A simple trick is to start each day by reciting at least three things for which you are thankful.
  • Ask your child to recite at least one thing he/she is grateful for before brushing his/her teeth in the morning. A regular routine of gratitude will be sure to start your child’s day off right!

• Visualize Your Goals – Envision yourself reaching your goals. Whatever your goals may be, allow yourself to envision the end result, and greatness will follow.
  • Encourage your child to draw a picture of his/her short and long term goals. Hang this someone within your home where your child can see this every day.
• Surround yourself with positive people – Whether these be family members, friends, or a mixture of both, surround yourself with people who lift you higher and support you in your goals.
  • Teach your child how to be a good friend, through sharing, supporting, and encouraging others. Explain to your child that in order to make friends you have to first BE a friend and treat others the way that you would like to be treated.
• Enjoy the process – This is Key! Focus not on removing or ridding your life of “bad” habits, as this will influence a negative state of mind. Instead focus on replacing old habits with new, positive habits.
  • Teach your child about habits and how these can be beneficial. Start small – Encourage your child to incorporate one positive habit a week into their daily routine.
  • Make this fun, by tracking the weekly positive habit to see how many days in a row your child can incorporate their new, healthy-habit!

References
Hagendorf, A. (n.d.). Why a Positive Attitude is the Most Powerful Tool for Reaching your Goals. Retrieved March 25, 2016, from https://www.acefitness.org/blog/5256/why-a-positive-attitude-is-the-most-powerful-tool

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!
​
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.