Summertime Tips for Keeping Children Physically Active

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By: Andra Wilson

It’s important for children to stay physically active year-round, but during the summer months without school PE, recess, and after school sports, there may be more time for sedentary activities like watching television, computer games, and video games.

Here are some recommendations for the amount of physical activity children should accumulate each day to reap health and behavioral benefits.

National Association for Sport and Physical Education (NASPE) Guidelines:

  • Toddlers (ages one to three) minimum of 30 minutes of structured physical activity daily
  • Preschoolers (ages three to five) at least 60 minutes of structured physical activity daily
  • Elementary school-aged children should accumulate 60 minutes of developmental and age-appropriate physical activity each day

The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA)

Young people (ages six to 19) engage in at least 60 minutes of physical activity on most, preferably all, days. Adults need 2 ½ hours per week of physical activity

4 Summertime activity tips:

1. Change “Go play outside” to “LET’S play outside”. Play with your children. Sounds simple, but parents need to find time to do this over the summer as often as possible. While telling your children to go outside and play is well intended, going with them and engaging in games will bring the family together. This way, the whole family gets a few more minutes of physical activity and quality time together.

2. Be Creative! Create a family sports/activity “summer-league”. Pick a few favorite sports or active games that your family likes to play together. Create a team name, practice schedule, game schedule, and goals for physical activity minutes. Play for fun, track your progress, and at the end of the “season” celebrate your family’s physical activity progress with a fun family outing.

3. Limit screen time as a family. Two hours or less a day. Help children find the fun in other activities at home. Parents need to unplug and limit screen and phone time as well. It goes a long way to be able switch “because I said so” to “because we do so”. Model this and children will follow your lead.

4. Offer variety. Plan a variety of dates with friends, picnics, and summer camps for your children. Meet at the beach or a park on a regular basis with friends, and choose a variety of camps, classes, or leagues offered over the summer. Choose programs or locations that offer children a variety of physical activities with plenty of space and opportunities to run and explore.

For more information on SBFitKidz camps, classes & programs visit:

www.sbfitkidz.com Ÿ sbfitkidz@gmail.com Ÿ 805.705.1661

Top 5 Reasons to Attend SBFitKidz All-Sports Summer Day Camps

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All-sports approach to lifetime physical activity

Camps can be beneficial for everyone, and families have many reasons for participating in camps. Here are five of the most popular reasons you would want your children to attend SBFitKidz All-Sports Summer Day Camps:

1.Beneficial at a young age

SBFitKidz camps are beneficial at a young age because our goal is to develop well-rounded all-sport athletes. A well-rounded approach to sports gives children the opportunity to explore physical activity through a variety of sports later in life.

2. Provide a unique environment

In sports, far too many kids become stale and drop out because they aren’t having fun anymore. Our camps provide a unique environment for youngsters to learn the essentials of sports, fitness, and nutrition, in a fun and highly motivating setting.

3. Appropriate ratio of coaches to campers

The appropriate ratio of coaches to campers is always a plus. Most youth sports camps only have one coach to 15 athletes. At SBFitKidz camps, the athletes will be exposed to several coaches with a variety of coaching styles with a ratio of close to 1 coach to 7 campers.

4. Strengthen social skills

When young campers are in the SBFitKidz environment, they are sure to make new friends. SBFitKidz camps can be a great way to develop and strengthen social skills, sportsmanship, teamwork, and cooperation.

5. Keep sports FUN

SBFitKidz camps help campers keep sports FUN, so children feel energized and ready to go back to school or league teams with confidence and enthusiasm.

Parents and campers alike will be guaranteed a camp experience that benefits everyone involved.

Click here to find summer camp information or here to register today for one of our 6 great weeks!

Fun times for SBFitKidz “Beyond the Bell”

This school year is going by so fast! I have been having the best time after school with the kids playing all kinds of sports and games! Check out this winter’s photos…

Food Games!

Having fun separating the healthy foods from unhealthy foods!

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After a fun session of running, playing, scoring, and high fives, we took some time to make some choices about what foods are best for our growing bodies!

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Kindergarten Kidz!

Fitness

Relay races and obstacle courses are fun and healthy! We had some great friendly competition and personal success!

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Yummy Strawberry Hearts for Valentine’s Day Snack!

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Lacrosse Baseball!

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Catching and Throwing while balancing!

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These SBFitKidz LOVE a challenge!

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These SBFitKidz LOVE lacrosse! Thank you SANTA BARBARA LACROSSE ASSOCIATION for donating your equipment!

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Practicing moving CAREFULLY through the hoops!

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A hoop house!

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Looks like 3 kids will be the limit for this hoop structure!

Thank you SBFitKidz, parents, and teachers for a fabulous winter program!

See you in APRIL after school!

~Andra

The Key to Sportsmanship: Look in the Mirror

The Key to Sportsmanship: Look in the Mirror

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 By Andra Wilson

“One man practicing sportsmanship is far better than a hundred teaching it.”- Knute Rockne

We know it when we see it, but how do we make sportsmanship an essential part of life for our kids? From the playground to the professional sports arena, there are literally hundreds of examples of good sportsmanship out there and we’ve all been witness to it. It’s the best feeling in the world to see your child display this coveted quality…and the worst feeling when he or she {or you for that matter} succumb to poor sportsmanship.

Sportsmanship has played a major role in my life. I grew up playing sports, decided to become an athletic trainer for college athletes, coached kindergarten through high school teams, taught physical education for ten years, and started an all-sports business for kids. Oh, and I also married a soccer coach. I should know everything there is to know about sportsmanship and they keys to achieving it. What I’ve
realized is that I can’t expect my son, students, or players to demonstrate good sportsmanship unless I take a good look in the mirror and see what reflects back.

Sports and competition can bring about those priceless moments where qualities such as character, respect, and fairness prevail. The kind of moments we like to capture on our iPhones and quickly upload to Facebook with proud comments and thankfulness for all to see. For example, I was so proud of my son recently when our team lost a basketball game. Yes, we were both disappointed that we lost, {especially because I was coaching} but on the way home he talked about how well some of the kids on the other team played, and how he was proud that he and his teammates got the ball away from them a bunch of times. He appreciated their talents and was proud of how he played against them. That was golden. I was so happy he came away with something positive about the game. But of course this is not always the case, and our conversations in the car on the way home are not always so cheerful. What made that day different? I needed to think back to the way I approached the game and how I handled myself during the game.

“The answers to these questions will determine your success or failure. 1) Can people trust me to do what’s right? 2) Am I committed to doing my best? 3) Do I care about other people and show it? If the answers to these questions are yes, there is no way you can fail.”
– Lou Holtz

When I teach and coach {or parent} I have to remind myself to ‘look in the mirror’ and be a positive role model to the kids. Children feed off leadership and absorb everything. When I hear one of my students tell me that someone is really good at a something I ask them: “Did you tell them you think so?” They usually say no. It’s one thing to hear praise from a parent or coach. Kids are used to getting positive {and negative} feedback from adults. It’s a whole different ball game when they hear it from their peers…and their opponents! How great it would be if kids could learn to recognize their opponents’ strengths and tell them so…and mean it.

So what about the “not-so-priceless” and sometimes costly moments, when we have witnessed quitting, taunting, and arguing surrounding competition? How do we teach our kids {and remind ourselves} to win and lose with class? Well, I agree with Coach Rockne’s quote completely. As a coach and educator, I have to practice and demonstrate this as much as possible. Simply telling kids to “be a good sport” is not enough. I must show them how it’s done. Easier said than done, right?

When I taught middle school PE I had a reward system in place for good
sportsmanship. At the end of every week, students had the chance to give a “ticket” to someone in class for something positive they did that week. They would have to tell the class who the ticket was for and why. Having a peer announce this to the class was very powerful. Tickets went into a bin and four tickets were drawn at the end of the quarter for prizes. It created a positive culture and soon, the tickets weren’t needed all the time. They just wanted to publicly appreciate each other. They loved our “ticket time” and so did I. It gave us a chance to celebrate each other as a group and acknowledge individual strengths, even if it was a rough week.

Let’s face it. It can be very difficult to practice sportsmanship 100% of the time. Sportsmanship and competition go hand in hand. No one wants to lose, and wanting to win is part of our nature. We all want our chance to shine. It’s how we handle winning and losing that defines us as having good sportsmanship.

“Talent is God-given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”- John Wooden

Let’s be careful parents and coaches. Let’s do what’s right and for the right reasons. Instead of giving you a checklist for how to teach kids about sportsmanship, here are three tips I am going to practice and demonstrate for the children in my life. Maybe you can join me, take a peek in the mirror, and see what happens…because our kids are watching!

Tip 1: Look in the mirror and identify your motivation…before the game.

Try asking yourself a few questions to identify what motivates you before our child’s next game:

  • When you are in a competitive situation that requires good sportsmanship are you there for your ego? Or, are you there to handle the task at hand? Do you care about the experience for ALL the kids in the competition or just your child? {Be honest}
  • What do you want out of this game and why?
  • How could your motivations affect your child?

Psychologists have identified that there are two “orientations” that people have toward competition: ego orientation and task orientation (Jay D. Goldstein & Seppo E. Iso-Ahola 2006). Ego oriented people want to win to show they are superior and will do so with an “at all costs” attitude. Task oriented people see competition as an opportunity to hone their skills, improve their game, and reach long-term goals. They also want to win, but for themselves, not to punish the other team. They welcome competition and value their opponents. Where do your motivations fall between these two extremes?

Tip 2: Practice

Practice sportsmanship “in the moment”. This is where adults can shine, but many of us don’t. In any given game a referee could make a mistake, an opponent could foul your child, or a few precious seconds could be wasted away by the innocent scoreboard operator. How you respond to these situations will almost always dictate how your child or team responds. Discuss sportsmanship before or after the game. In the ‘heat of battle’ is not the time to lecture kids about sportsmanship
when emotions are high. This is the time for you to put sportsmanship into practice for them to observe. Model it. They will follow your lead.

Tip 3: Preparation and Follow up

Discussion about sportsmanship with your child or team should be about
preparation and follow-up. Prepare children for competition with questions similar to those in Tip 1. Decide as a team or family how you will handle the outcome of the game. Win or lose. Set up these goals and expectations “off the field” when emotions will not get in the way of decision-making. Play lots of games with your kids at home and don’t let them win all the time {I learned this one the hard way}. If they
can’t handle losing at home, they may have a tough time losing come game time. Games played at home are an excellent time for adults to demonstrate how to win and lose with class.

Follow up after the game, {preferably not 5 minutes afterwards} at a time when you and the kids have had a chance to wind down. Discussion doesn’t mean lecture. Ask fun scenario questions, like “what would you do if…”, or “ if you could change one thing about the game today, what would it be?”, or “What was the high point and low point for you in today’s game and why?”, and see what they come up with. I’ve found it helpful to share my own answers to these questions and listen without judgment. Then think back to your preparation discussion and see if your reaction to the game matches up with your goals/motivation as a team or family. Finally and most of all,follow up with love and support.

Resources:
Jay D. Goldstein & Seppo E. Iso-Ahola (2006): Promoting Sportsmanship in Youth Sports, Journal of Physical Education, Recreation & Dance, 77:7, 18-24

Rainy Day Fun

 Even though the weather didn’t cooperate, we were so proud of our Hollister students who did! What a fantastic SBFitKidz Day! ~Andra

SBFitKidz Rainy Day Fun

By Shayna Sneiderman, SBFitKidz Intern, UCSB Student

Last week at Hollister School we had a great rainy day full of activity! We were inside in order to stay dry, but were able to run around and stay active the entire time. We began the session learning about heart rates and pacing. We ran around for a few minutes experimenting with the “talk test”. If you are able to still hold a conversation while running at this pace you should be able to maintain that pace for a long time. After running we stopped to feel our pulse and where our heart rate was. Some of the sports we came up with that require you to maintain a steady pace for a while were running and swimming.

After a water break we played junk food tag. Everyone picked a healthy food to be, and the two people who were ‘it’ picked junk foods. The junk foods ran around with scarves and tried to tag the healthy food while the healthy food had to run away from junk food! It was so much fun we did a few rounds of it.

After tag we played another fun game called goldmine. We divided into two teams. The room was divided in half, one half for each team. On opposite ends of the room were two hula-hoops each with eight tennis balls inside that we referred to as ‘gold’. The point of the game was to steal the other teams gold without being tagged. We came up with team names and worked together to get as many gold pieces as we could. Everyone had such a great time with this game we ran out of time to do our last activity, which would have been a food pyramid of Thanksgiving foods. We had so much fun today, can’t wait for next week!

Looking for some fun activities like these? Visit the “Activities” section on our website!

http://www.sbfitkidz.com/activities.shtml

Fall Wrap Up

Now that Thanksgiving is behind us and our eyes are set on the winter holidays, here’s a recipe to wrap up some delicious fall flavors into one small package.

Spinach and Acorn Squash Ravioli

By Shayna Sneiderman, SBFitKidz intern, UCSB student

This week I tried this new recipe (from http://www.myrecipes.com) that was fantastic! It was so easy to make and modify. I have been coming up with different variations of this recipe to make in the future. I was searching for recipes using squash, and stumbled upon this one for ravioli with wonton wrappers. The actual recipe suggests making separate spinach ravioli and squash ravioli, but I just put small scoops of each mixture in one wonton wrapper.  The combination was delicious. Here is the original recipe…enjoy!

Ingredients

  • 1/2 cup ricotta cheese
  • 1 10-ounce package frozen chopped spinach, defrosted and squeezed
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper
  • 8 1/2-inch slices of roasted squash, peeled and mashed
  • 1/4 cup sour cream
  • 1/4 teaspoon ground nutmeg
  • 1 tablespoon unsalted butter
  • 8 sage leaves
  • 1 1/2 cups vegetable broth
  • 16 wonton wrappers

Preparation

  1. Heat oven to 400º F.
  2. In a small bowl, combine the ricotta, half the spinach (reserve the rest for another use), salt, and pepper and mix well.
  3.  In another bowl, stir the squash, sour cream, and nutmeg together.
  4. In a skillet, over medium heat, heat the butter. Add the sage and cook until fragrant, about 1 minute. Add the broth, simmer 5 minutes, and set aside.
  5. Lay out 16 wonton wrappers. Divide the spinach mixture among 8 wrappers, placing a dollop in the center of each. Fold them in half diagonally, pinching one corner to close. Repeat with the squash mixture and the remaining 8 wrappers.
  6. Place the 16 packets in a roasting pan and spoon the broth over them. Cover with foil and heat in the oven until warmed through, 10 to 15 minutes.

Recipe: http://www.myrecipes.com/recipe/spinach-acorn-squash-ravioli-10000000524347/

For more recipe ideas check out the “APRON” section on our website

http://www.sbfitkidz.com/apron.shtml

What a summer!

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The first few weeks of summer I spent soaking up the sun in Cape May and Ocean City New Jersey with family and friends. Although my vacation was completely relaxing, I was still putting the finishing touches on my plans for camp when I returned to Santa Barbara. I would lay awake some nights envisioning how I wanted each day to go, and how I could make this camp fun and memorable for each child in attendance.

These camps have turned out to be better than I could have imagined! I am so thankful to all the amazing kids who attended. I can’t describe how much fun I had teaching games, nutrition, and sports to such a special group of kids. Parents, thank you for all of your support and feedback!

I have told our campers to remember that at the end of the week they are the ones that make these camps come alive. Each child brought his/her own energy and personality to make each camp successful and fun.

Let’s face it: In general, day camps can be hot, long, and exhausting for kids. Add in the fact that kids are away from mom and dad, their regular routine, and the comforts of home, and you have the potential for a very miserable experience.

This was not the case at SBFitKidz Camp this summer!

I have to say that I have worked so very hard to make this camp exciting, age-appropriate, educational, and FUN. I’ve learned how to be flexible, more patient, and considerate of the many needs of our campers. There is something for everyone here and I love finding the spark that lights up inside a child when they feel good about themselves. This was a team effort and I have a few “thank you-s” to make:

Thank you to the many coaches and guest clinicians who came to SBFitKidz and helped introduce the campers to so many fun sports and activities:

UCSB Men’s Soccer

UCSB Women’s Basketball

Santa Barbara Lacrosse Association

Santa Barbara Youth Rugby

Conditioning Specialists

Thank you, fearless UCSB interns who worked to coach, guide, and teach our campers how to be healthy and fit.

Thank you, CIT’s for volunteering your time this summer and doing a wonderful job with the campers!

Thank you Hollister School and Hope School for your wonderful staff and facilities for our campers.

Thank you , Sirica Reeve, for taking fabulous photos and telling all your facebook friends about the camp!

Thank you to my husband, Greg for your patience, guidance, and support throughout this experience!

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Free = Fun!

SBFitKidz Free Clinic at Hollister School in May was a huge success! Thanks to all the families for showing up for this event. The kids had an amazing time and participated with enthusiasm. I was so impressed with their sportsmanship, self-confidence, and eagerness to learn!

We had stations with agility, balance, and coordination, as well as soccer and baseball skill stations. The nutrition games were a blast and we could tell the kids loved learning about healthy choices through play.

Snack time was yummy and I could see that many of the kids really DO like “Every Day Foods”!

Many thanks to our staff and guest coaches from UCSB! It is so great to learn from the best.

Looking forward to more fun and games this summer!

Juggling…A Valuable Skill

Juggling. A valuable skill.

What comes to mind when I hear this word: Juggling? Sometimes I think about how fun it is to try to teach kids to juggle colorful scarves. Other times I think about myself walking to the front door with my hands full, on the phone, trying to grasp the keys from my purse to unlock the door, while my son whines, bangs, and pushes on the door wondering why it won’t open.

Recently, I’ve been thinking of the kind of juggling that most of us moms (and most women) know how to do really well. You know what I’m talking about. Most of the time we can keep all the balls in the air with ease, without anyone knowing how difficult it is, and we smile, thinking, “yes! I have GOT IT TOGETHER!” Then…we drop a ball, quickly pick it up, and try to keep on going like no one noticed.  But you notice, and even though you haven’t skipped a beat, all you can think about is that one ball you dropped. Soon you become distracted by this idea that you couldn’t keep it all together and all the balls drop.

This juggling act I feel at times is a blessing…yes…bear with me. We can do this, us ladies, like I said, really well. I think we’re wired for it somehow. Yes we complain about it, yes we sometimes feel we juggle too much, but honestly, if it weren’t for this awesome skill…oh   my   gosh.  Could you imagine life with out it? Everything would be a mess! Our kids, our kitchens, our desks at work, our relationships, our inbox…just about everything.

I happen to love the juggling skills I have. I wouldn’t have been able to achieve half of the things in my life if I couldn’t juggle.  I have been juggling a lot lately with my current job, my new business, and family life mixed in. I’ve been dropping balls all over the place the past few weeks, but I’ve actually been enjoying picking them back up and learning from my mistakes. It doesn’t feel good to mess up, but it feels great to pick up and keep on going. It’s in us, this juggling skill.  I see it every day.

So acknowledge this gift, to be able to do all those things you do at once, while doing 3 other things, and reading the list you made yesterday, and making a new list for tomorrow (which is probably the same list because you got nothing done), while planning dinner, and making weekend plans, and returning a quick e-mail, while sipping a much-needed coffee, as you answer your children’s questions, and find your husbands socks, and ….isn’t it fun? Maybe not always fun. But valuable. Definitely valuable.

The missing piece that wasn’t missing

What a month it’s been! SBFitKidz is up and running and I feel like I’m going a million miles and hour, but am having so much fun! I’m realizing now that I was missing something before I started this business…passion… but I didn’t know I was missing it! I’m not talking about the romantic kind. I’m talking about that inner buzz and excitement of something new and exciting that you can’t wait to get to every day.

The flame really lit up in my heart the first SBFitKidz “play day” I held with some friends at a nearby park. My lovely friends took some time out of their busy schedules and brought their kids to the park for a mini-clinic and photo shoot for my new venture. Honestly, I wasn’t sure how it was going to go and it turned out to be amazing. We did a nutrition activity, some warm up games, an agility circuit, an “apron” relay race for healthy food, and practiced basketball, soccer, lacrosse, volleyball, and baseball skills. These kids had a blast and about halfway through the session, I realized my missing piece wasn’t missing any more. That spark and passion was back and I am so thankful to have found it.

Giggles, laughs, teamwork, enthusiasm, creativity, and cooperation. I saw it all this day at the park and that’s all it took. One day. Two hours. Nine kids. Supportive friends…my own recipe for passion.

I am happier, healthier, and more passionate about life than I‘ve been in a while. I think that a lot of times we feel like there is something missing, but we can’t put our finger on it. For me, trying something new that I am passionate about and sharing it with others has really completed the puzzle.