Student Activities Calendar

For TitanStrong, Science Department Faculty member Ms. Lewis has put together a list of core exercises and directions for how to make it a bit more engaging/fun below.

Core strength is critical for good posture, so ...

Pick 5 to 10 of the following core exercises.

Roll a dice to determine how many of each you will do. If you roll a one - you need to do the exercise for one minute, but for all other numbers 2-6 you simply multiply by 10 and make that the number of reps or seconds you do the exercise for. For example, you roll a four, you do 40 or 40 seconds of the exercise picked prior to rolling.

Ideas for core exercises to pick from, you can hold for time or do reps:

1. Superman 

2. Bridge

3. Bike crunches

4. Plank

5. Side plank, dip dips

6. Squat

7. Lunge

8. Burpees

9. Toe Touches

10. Crunch

11. Flutter kicks

12. Russian Twists

13. Row Boats

14. Plank - shoulder tap

15. Wood Chop

Here is a website that shows you correct posture for 20 different core exercises.

Hydration tips

A good rule of thumb for athletes is to drink half of your body weight in ounces of water on a typical day. 

Drink plenty of water before, during and after competition or exercising. 

Make sure you always have a water bottle with you so that you can drink throughout the day.

Eat plenty of fruits and vegetables to maintain good hydration. 

Flavor your water with lemons, limes, cucumber or strawberries to add flavor. 

If exercising for more than 60-90 minutes or in extreme heat, add electrolytes to replace essential minerals.

Fall Game Day Snacks Ideas: 

Pumpkin Pie Protein Smoothie

Apple Cinnamon Chips

Pumpkin Energy Balls

Mrs. Robinson teaches Middle School Health, and she knows a thing or two about diet and how it can impact your performance during workouts and on game day!

Game Day Fuel    

The food an athlete eats can make a difference when it comes to game day performance. Here are some tips to give your body the fuel and energy it needs for better performance. “Fuel up” your tank with healthy food choices. 

Healthy Pre-Game Snacks: 

• Eat a light snack 30-60 minutes before a game time
• The best snacks to eat close to game time are easily digestible healthy carbohydrates with a small amount of protein. 

Some pre-game snacks for athletes include:

• Homemade energy bars or bites 
• Whole wheat toast with almond or peanut butter
• Whole grain crackers with string cheese
• Hummus with whole grain crackers
• Banana with peanut butter

Healthy Post-Game Snacks

• Good nutrition is just as important after a competition
• Athletes should eat a healthy snack containing both protein and carbohydrates 30-45 minutes after a game or competition

Some post-game snacks for athletes to refuel include:

• Fruit smoothie with greek yogurt
• Chocolate milk
• Homemade protein bar or bites.
• Cottage cheese with fruit
• Apple with peanut butter or string cheese
• Rice cakes with almond or peanut butter
• Protein shake with banana and nut or peanut butter

Eating well isn’t just for game day, a consistently healthy diet is essential to get the most out of training all season long! 

Mr. Vartabedian, a Health Department faculty member and Football and Boys' Lacrosse Coach, shares a couple of videos with exercise designed for a balanced workout.

https://www.youtube.com/watch?v=o9XOgcw0eBo. - Yoga - 15 minutes

https://www.youtube.com/watch?v=sYYjx_W7rUY. - Upper Body - 18 minutes

https://www.youtube.com/watch?v=6x87yG1njU0 - Lower Body - 20 minutes

Enjoy, Titans!

To highlight #wellnesswednesday and our Health & Wellness Week, Titan issued a 1.6-mile challenge for everyone in the WMA community. 

From School Counselor Ms. Presnal

This explains the body scan meditation and how it is helpful to reduce stress and provide mental and physical health benefits. 

https://www.headspace.com/meditation/body-scan

And here is a video with a guided mindfulness stretch. 

https://www.youtube.com/watch?v=gJYMAX3ZuRc

The Fitness Tips of the Week for April 24-30 comes from Coach Fink.

https://youtu.be/0h6SF87mXJQ

This week's fitness tips comes from Mr. Vartabedian

Fitness Blender YouTube Channel

https://www.youtube.com/watch?v=o9XOgcw0eBo
- Yoga - 15 Mins.

https://www.youtube.com/watch?v=sYYjx_W7rUY- Upper Body - 18 Mins

https://www.youtube.com/watch?v=6x87yG1njU0 
- Lower Body - 20 Mins

“Titan Strong”Ideas from Mrs. Robinson:

7 Minute Cardio Workout: Each exercise should be performed in a rapid succession for 30 seconds.

Rest for 10 seconds between each exercise. (30-10 timing for 7 minutes)

For a full body workout complete (2) 7- Minute Cardio Sets and (1) 7-Minute Core Set.

Example: https://tinyurl.com/v7pqgyk

Variations

7-Minute Core Challenge:

1 - high plank
2 - elbow plank
3 - side plank (R)
4 - side plank (L)
5 - plank walkdown
6 - bodysaw plank
7 - V-sit Ups
8 - reverse curls
9 - bicycle crunch
10 - scissor kicks
11 - push ups
12 - tricep dips

7-Minute Cardio Challenge:

1 - jumping jacks
2 - high knees
3 - power skips
4 - lateral skaters
5 - burpees
6 - mountain climbers
7 - plank jacks
8 - tuck jumps
9 - flying jacks
10 - pop squats
11- alternating reverse lunge
12 - wall sit

Click here to read more.