Four Ways to Bounce Back After the Holidays

The holidays are a time of food, family… And more food. It’s ok to indulge every once in awhile, but getting back in the groove of a healthy lifestyle after the holidays can feel like a drag.

Luckily, family fun can double as a chance to get active. Little dietary changes can make a world of difference in helping you feel your best.

Before you know it, you’ll be in tip-top shape for your Color-A-Thon this spring!

1. Going on a walk? Don’t leave your family behind.

Walks are for everyone, no matter the fitness or ability level, and they’re the ultimate portable exercise that can be done anytime or anywhere. They’re a great option after a heavy Christmas dinner or just as the day begins. Use it as a chance to explore the neighborhood with your kids. If you have a trail nearby, go geocaching together.

2. Play in the snow.

The next time your kids run outside to go play, don’t sit out. Build a snowman. Run and duck during a snowball fight. Walk up a big hill and take a sled ride down. Even throw on a pair of skates and take to the neighborhood skating rink. You’ll have so much fun, you won’t realize that you’re exercising, but you’ll still get your heart pumping and muscles engaged.

3. Don’t be afraid to get back into routine.

Do you normally eat a salad everyday for lunch? Don’t feel pressured to eat the holiday leftovers. Our bodies thrive with routine, and returning to some sense of structure as soon as possible can help you bounce back. In addition, returning to more balanced meals with carbohydrates, protein and healthy fats can keep up your energy instead of letting your blood sugar crash, which holiday meals tend to do. The same goes for your kids - especially as they prepare to get back into their school routines.

4.Get plenty of sleep.

But don’t sleep in. Returning to your typical sleep schedule will help you feel more rested in the long run than if you go to bed late and sleep late in the day. Yours kids might enjoy the added freedom, too, but help them stick to their schedule as much as possible. Scientists recommend turning off electronic devices before bed, because their lights can disrupt your sleep.

For more health and parenting tips and tricks this winter, head to School-A-Thon’s Facebook page!

5 Ways to Get Your Kids Active

An active and healthy lifestyle is not just for adults. In fact, kids need to be active just as much as their bigger counterparts. Being active as a kid sets the stage for a healthy lifestyle early on, making it much easier to continue throughout life. Encouraging your kids to be more active can be difficult at times, but when you get creative it becomes much more fun!

1. Tag, you’re it!

With warmer weather, outdoor activities are now an easier option. You can engage in games as simple as the classic tag, you can choose one of the many variations of tag, or make up your own. This will not only get your kids active, but you as well.

2. Don’t Touch the Lava!

You may have called it something else when you were young, but nearly every kid has played some variation of the game don’t touch the lava. This game can be played  just about anywhere, as long as it involves jumping from one thing to the next while not touching the ground. Your kids will use their balancing skills as well as concentration, all while jumping around and burning energy.

3. Yoga for the Kiddos

Yoga is trending for all ages. Moving through multiple challenging poses promotes creativity and confidence. Yoga also gives your children both mental and physical health benefits. It helps teach your kids relaxation to aid in managing stress at a young age.

4. Let’s go Fly a Kite

Flying kites is a traditional, fun activity. It allows your kids to use their imagination while running their kite through the wind. Plus, there are many varieties of shapes, animals and characters to choose. Buy them one featuring their favorite character, or help them to try their hand at creating their own!

5. Nature Walk

Nature walks can be fun and relaxing for people of all ages, especially kids. It gets you and your kids out and about while searching for wildlife. Bring a nature book along so your kids can point out when they see a specific creature or plant - learning and exercise at once? Yes, please!

Adding extra physical activity into your kids’ lives will benefit them for years to come. Plus, these activities are great opportunities for building your relationship with your kids!

If you and your kids are interested getting active through a Color-A-Thon run this summer, visit School-A-Thon on our website for more information.

How To Prepare For A Race

As the weather gets warmer, it is time to start enjoying the outdoors again! Fundraising organizations across the nation are already planning spring and summer events - the most popular being a 3K or a 5K. Color runs, especially, have become very popular in the last few years and are a successful way to raise money. Participants vary in experience and often times have never participated in a running event before. Thankfully, that doesn’t stop those of us who just want to help! If you’ve decided to take part in a 3K or 5K fundraiser, check out the tips below to get you started:

Register

There are a variety of different races that have their own format, including donation-based and fee-based runs. To begin, register with the organization setting up the event because there are many ways to enter and many ways to show your support. Fundraising runs not only help you with your fitness goals but also help the community at large.

Get the right equipment

It is important to find the right type of running equipment to make your race a success. Visiting a local running specialty store can help you with a professional fitting, as well as other accessories that will help make your race a triumph.

Make a plan

Making a plan requires creating a training program that best fits your level of fitness. Beginners should start off with walking then work their way up to running and walking intervals. The eventual goal should is to be able to run without stopping. Make sure to listen to your body and find a pace that fits your abilities.

Begin training

Start your training one step at a time. Make sure to do a proper warm-up of one to three minutes before your run and always stay hydrated before and after. Most newbie runners make the mistake of running too much too soon, which leads to injury and discouragement. A little progress goes a long way. Remember, slow and steady wins the race.

Breathe

Breathing is extremely important when running. It is best to breathe through both your mouth and your nose to help your working muscles. Breathing in every two to four steps and out every two to four steps will help train your body to have an effective breathing pattern.

Recovery

The body grows stronger at rest after a run. Do not push yourself to run if you feel your body isn’t ready. Your body will tell you when it is ready. What you can do during your recovery periods is get a good amount of sleep and eat well-balanced meals. And, of course, stay hydrated.

You now have the tools you need to successfully complete a run. Now it is up to you to challenge yourself and start your 3K, 5K, or other running adventure. Visit schoolathon.org to learn more about hosting your own fundraiser.

Help Your Kids Make New Year's Resolutions Worth Keeping

How many times have you made a New Year’s resolution with the best of intentions only for it to fall through by Valentine’s Day? Committing to resolutions is never an easy feat, but it’s not impossible. Here are some tips to help your family make New Year’s resolutions worth sticking to this year.

Be mindful about resolutions and goals.  It’s important to talk about goals in a healthy way. As your family is discussing resolutions, have them think about the resolutions they are picking and discuss what successful-resolution keeping would mean to them. Focus on the positive of both past and future goals - a little optimism will go a long way. Pick healthy resolutions that will help them with long-term goals (i.e. “I will practice reading every night so I can read bigger books and expand my vocabulary). For healthy New Year’s resolution ideas for kids of all ages, check out this list from the American Academy of Pediatrics.

Model resolution habits. It is important to have a ‘practice what you preach’ mentality as you are helping your kids keep their resolutions. This well help you stay accountable for your own resolutions and help instill a sense of responsibility in your child.

Everything is easier with a buddy. For many, buddying up with a sibling, parent, or friend makes sticking to a resolution a little bit easier. Consider making a family resolution, be it volunteering more often, cooking at home more often, or planning a family trip together. Resolutions can help bring your family closer together.

Set goals that help others. Kindness is the gift that keeps giving so it’s never too late to help your child set an altruistic resolution. Have your child make it a goal to help their school and organizations raise money through fundraising. You can learn more about the many kinds of fundraisers that Schoolathon offers in the links below:

Entrance Fee-Based Color-A-Thon Event

Donation-Based Color-A-Thon Event

“It’s Your Thon” School-A-Thon Event

Keeping resolutions successfully takes hard work, dedication, and commitment, but teaching your child that their hard work and commitment pays off is a glorious thing. Start the New Year with a clean slate and welcome all the possibilities to come.

Building an Active and Healthy Lifestyle

The beginning of September can be a bit disappointing because it signals the end of our beloved summer and the beginning of fall. You’ve worked hard all summer to get in shape and be proud of the progress that you have made maintaining those morning jogs and accumulating all the time you’ve put in the gym, but now it’s time to finish strong and build an active and healthy life. Here are a few tips to help:

Partner in Crime

Don’t do it by yourself. It’s easy to push yourself to your very limits when you have someone right there next to you. This person can be your best friend, sibling, neighbor, or even mother. To make things even more interesting, create little contests, like who can do the most push-ups or who can run the longest without walking on the treadmill. Besides, having a little competition never hurt anybody!

Hit Up the Local Grocery Store

Staying in shape takes a little more than just running a mile and doing some crunches… It also requires a good diet and some self-discipline to stir away from those midnight cravings. You don’t need to start saying “Goodbye pizza, hello broccoli,” but rather surround yourself with healthier food at home and only eat junk food in moderation.

Set Goals

You can ask any person who has experienced some sort of success on how they got to where they are today, and they are going to tell you that they set goals for themselves. First ask yourself “what do I want to achieve through fitness?” SET THE BAR HIGH! Next, make a bunch of short-term goals that will help you climb the ladder to reach that long-term dream. Write these down on a notepad or in a diary of some sort and read them every morning when you start your day just to give you a little push of motivation.

To be in shape is a phase, but to stay in shape is a lifestyle. Now quit reading this and get out there and find your motivation!

Why You Should Encourage Your Kids to Join a Sports Team

Have you ever thought about sports as more than just a game? The core  goal of sports is to support being active and having fun, but do you ever think about all the life lessons that are taught through competition and sports? Here are some reasons why you, as a parent, should encourage your child to join team sports!

Being a Part of Something

There aren't many things that feel better than a sense of belonging. A fear of rejection is a basic human instinct, but we have a bigger fear of our children being rejected by their fellow students and peers. Having your son or daughter play team sports will enable them to mingle with more kids, create a larger friend base, and eliminate or lessen the chances that your child ever feels lost or lonely.

Supports an Active/Healthy Lifestyle

According to the Centers for Disease Control and Prevention, about 17% of American children are considered obese. Don’t let your kid become a negative statistic! When you encourage your child to play sports, you are also encouraging a lifestyle that will impact his or her life forever!

No Time for Trouble

It’s no secret that children who play sports are less likely to get into trouble. In fact, there is an old saying about idle hands that correctly interprets exactly what can happen if an impressionable youth is left to their own devices too often. With a kid’s time being occupied by practicing, training, or playing a sport, there just simply isn’t time for them to contemplate irrational decisions that will drive you crazy.

Sports Create Leaders

It doesn’t matter at what age or level your kid is playing at, they learn leadership skills in a hands-on format. If you child is shy, they may learn how to be a non-vocal, lead by example leader. If your child is outgoing, they may learn how to use their voice to inspire and motivate their teammates. Regardless of the personality type of your son or daughter, they will take the leadership skills they learned from their youth sporting experience into their future life experiences.

Sports have been known to bring families closer, show kids the true meaning of determination, and help set children up for successful futures. Encouraging your child to participate is a very important thing because sometimes all a kid needs is a push in the right direction to realize what they want to do. Just ALWAYS remember this one rule: Don’t push your kids too hard with sports, because eventually it puts a lot of pressure on your child and they will eventually quit having fun. With fun, any added experience is lost on a child.

Stretches for Before and After Sports Practice

Exercise at any age is beneficial to your health- both mental and physical. It is equally important to encourage stretching before and after sports practice and games to keep kids' muscles limber and avoid or reduce soreness. Here are a few simple stretches for kids to do before and after taking part in sports activities:

Spine Stretches

• Put your hands in the air and reach as high as you can.
• Hold your arms above your head and lean to your left side and hold for ten seconds, repeat on the right side.
• Keep your legs straight and spread them shoulder width apart. Lean over and reach down to your left foot for ten seconds. Repeat on your right side.

 

Upper Body Stretches

• Cross your left arm across your chest and hold for ten seconds. Repeat with your right arm.
• Lift your left arm behind your head and touch your right shoulder. To deepen the stretch, hold your elbow and pull lightly with your right arm. Repeat on the other side.
• Put your arms behind your back and interlace your fingers. Bending forward at the waist, lift your arms up until you feel the stretch. Release after ten seconds.
  

  

  
  
  

Lower Body Stretches

• Stand on your right foot and bend your left leg and hold your ankle with your left hand. (Be careful, this stretch requires balance). After holding for ten seconds, repeat on the other side.
• Sit down and put the bottoms of your feet together in front of you. Pull your feet in closer for a deeper stretch. Hold for ten seconds.
• While sitting, put your feet straight in front of you, lean over and try to touch your feet. Spread your legs apart and reach for the left leg and hold for ten seconds, repeat this on the right leg.

 

 

 

 

While stretching, it is very important to hold the stretch in place without bouncing. If you are in pain or outside of your comfort level, release your stretch and move on. At School-A-Thon, we believe it is important for students to lead an active lifestyle and learn the importance of staying healthy. For more benefits of staying active or family fitness ideas, refer to some of our other blogs.

If your child has an injury, or is training for a specific sport, consult a physical therapist or athletic trainer to determine the safest and most effective stretching exercises.

Introducing Feed on Fitness

When we formed our Color-A-Thon fundraisers,our goal was a simple one; we wanted to help schools raise money while promoting student health and fitness.

So, in honor of this smashing success, we decided to introduce “Feed On Fitness.”

Feed On Fitness is a brand new Twitter account which functions as a source of exercise and nutrition tips for students. Proper diet and activity isn’t a once in a while thing; it should happen every day! So, to keep you moving in the right direction, we tweet everything from at-home exercises and healthy recipes to motivational quotes and lively activities to do with your kids!
 

Push yourself to see results you will be proud of! #Fitness #Health #WorkOut #Motivation pic.twitter.com/kbGtXma8fO
— Feed On Fitness (@FeedOnFitness) November 14, 2014

Feed On Fitness is a great, convenient way to find ideas to improve your child’s health. If you want to see what we have to offer just visit: https://twitter.com/FeedOnFitness Also, remember to tweet at us using @FeedOnFitness or use the hashtag #FeedOnFitness

Let us know what you think of our Twitter feed by commenting below!

Get off the Couch and Have Some FUN: 10 fun ways to keep your family fit and healthy

Remember the days when being inside meant doing chores? Was it hard for your mother to get you to come inside the house for dinner?

Times have changed.

With all of the entertainment geared at kids through your computer, cell phone, television, or other electronic devices, a huge portion of a typical kid’s day is spent indoors.

We here at School-A-Thon believe healthy, happy kids need quality time outside. So, here are ten exercise activities to do with your kids to keep them active - and having fun while doing it.

1. Take a Stroll to the Park

Spending the afternoon at a park is a great way to get out of the house and burn some calories. Push your kids on the swing set, follow them down the slide or play a game of tag; not only will your kids have active fun, but we’re thinking you’ll be laughing and out of breath along with them.  

2. Have a Water Balloon Fight

Having a good old fashioned water balloon fight is a fun way to cool off and make lifelong memories.

3. Go to the Beach

Pack a picnic and spend a day at the beach with the family. Swimming is a fun way to absentmindedly work lots of muscle groups and have a blast! Don’t forget to bring floaties, snorkels, and a beach ball for water games as well as buckets and shovels to make a mansion of a sand castle.

4. Hit the rides at an Amusement Park

Going to an amusement park can tire a person of any age, but will also be a ton of FUN! Take a day trip and splurge with your family - but don’t forget to bring the sunscreen!

5. Take a hike at the State Park

Enjoy a little nature in the good ‘ol outdoors with a family hike to the nearest state park or any good, local hiking trail.  

6. Play Yard Games

Whether it be jumping on the trampoline, playing hide and seek, building an obstacle course, playing fetch with the dog, jumping in the leaves or playing catch, spending a few hours outside in your own backyard can be great for your health and fun for the whole family!

7. Have a competition

See who can stand on one leg the longest, race them across the yard, have a hula-hoop competition, see who can do the best summersault, cartwheel or dance move; the possibilities are endless!

8. Go to the County Fair

There are so many fun things to see at the fair,  you’ll spend more of the time on your feet. From watching the horse show, touring the animal barns, going on the rides and attending a grand stand event, the calories you burn from walking around are countless. (Just remember not to eat too much deliciously fried fair food.)

9. Go for a Walk

Go for a stroll around the neighborhood. Leash up the dog, push the stroller or just enjoy a peaceful walk in some familiar surroundings.

10. And last, but certainly not least: Visit your Relatives!!!

Whether it be your parents (your kid’s grandparents) your sisters or brothers, aunts and uncles, etc… Visiting relatives is good for your whole family. Watch your kids run around the yard, play a game of charades, tag, a ball game or just visit with family. There are a ton of options here, and the memories you make will be cherished for years to come.

There are many fun activities to do with the whole family that can help to be more fit, active, happy, less stressed and healthier! The list of the benefits could go on and on.

The partners at School-A-Thon want every family to be healthy and happy - so much, in fact, that they decided to create Color-A-Thon.

Color-A-Thon is an educational fundraiser in a league of it’s own. It’s an innovative, profitable, and fun event that schools all over the country are using to put a splash of color into their thon and experience phenomenal profit while providing a unique, community based event for all ages. If you are interested in learning more about Color-A-Thon, liked all of our fun, active family ideas, or have some more ideas of your own, please feel free to comment below and let us know your thoughts! We would love to hear from you.

The Benefits of Staying Fit and Active

There’s an epidemic blazing a trail through the US, and it’s not slowing down.

That epidemic? Childhood obesity.

According to the Centers for Disease Control, obesity - defined as 40 or more pounds overweight - has more than doubled in children, and quadrupled in adolescents. The specific breakdown is especially alarming; 18% of all US children ages 6-11 were determined to be obese in 2012, and 21% of youth between 12-19 in the same year.

So why does it matter? Well, as we are all fully aware, obesity - at any age - opens the door to a host of devastating health problems, including but not limited to heart disease, diabetes, chronic illness and musculoskeletal conditions.

Now, while the tendency to become overweight does appear more frequently in certain families, a healthy, active lifestyle and a proper diet is simply the best pair of combatants against the dangers of obesity.

Here at School-A-Thon, we encourage kids of all fitness and weight levels to get busy exercising...and there are a lot of awesome dividends beyond healthy weight! Here are a few:

1) Kids who set healthy exercise habits are far more likely to continue them into adulthood.

2) Kids who exercise build strong bones, muscles and joints, which fortify against injuries.

3) Exercise sharpens the mind, builds concentration and promotes increased awareness.

4) Kids who exercise are far less likely to suffer from insomnia.

5) Exercise - especially when it comes to sports and teams - is directly linked to a strong self-image and positive peer relationships.

6) Studies show active kids are far les likely to suffer from depression, anxiety or attention disorders.

 

 

Frankly, that’s a short list. The reasons to get your kids committed to physical fitness are endless...and we’re here to help! Our School-A-Thon Color-A-Thon 3k runs are tried, tested and smash hits with students everywhere. Not into running? Color-A-Thon’s are good for any fitness level, you can run, walk, or move at this event. Let us know if we can help - after all, fitness and proper health shouldn’t be a chore - they should be fun!