by LeeAnne Matusek

This was found out in a mega-study showing some physical activity provides health benefits. To quote:

“The biggest health benefits we saw were for those who went from doing nothing to those doing something small.” says Jacob Sattelmair, author of the new AHA study. “Even a little bit of activity makes a significant difference” – and a little bit means 10 to 15 minutes a day.

Did you hear that? That was me wahoooooooing that finding. That is exactly what I have been doing and what I have been encouraging others to do to reach their fitness goals.

Do just a little bit each day and you will find you have more energy and you can slowly increase that time. Just take the dog for a short walk or go for walk by your self to clear your head at the end of the day. The kids are in bed and your partner is watching their favorite sitcom or football game. Slap on your sneakers and take a brisk walk around the block. Do that every night for two weeks and you WILL feel a change in your body. I can almost guarantee it!

So many studies are coming out now, after lots of research being done, to prove
that just getting started and doing small amounts can make a difference in your
life.

The American College of Sports Medicine updated it’s exercise guidelines in June, including information on how little exercise is needed to achieve health benefits, as reported by Janice Lloyd of USA TODAY.

“The sports medicine college’s guidelines also say that as little as half- about 75 minutes a week- can be helpful, while stressing that more is needed to maintain a healthy weight and achieve maximum benefits”, says Lloyd.

“It’s very clear that a little bit of exercise makes a big difference,” says Carol Ewing Garber, author of the guidelines and assistant professor of movement at Columbia University. “The recommendation to get 150 minutes a week of

moderate-intensity exercise is still one of the goals, but the message also needs to be heard that doing less is also helpful.”

So many health clubs have shortened or completely eliminated 90-minute classes. Very interesting and wonderful I think. Who has the time, really? So I am happy to report you can go ahead and just go for a walk knowing you ARE doing something good for yourself. It is not a waste of time to “just go for a walk” or do a few sit-ups. Gone is that mentality that you need gobs of time in a gym or the latest fitness class to get fit or feel better. A little can go along way!

Stevenson’s Fun Run this year was a wonderful example of a school community coming together and helping kids learn the importance of a healthy and active lifestyle while having a lot of fun and raising much needed money for our school!

Now, what you have all been waiting for… the contest winners!! The class raising the most money at a whopping $896.00 and winner of the popcorn party and extended recess is Mrs. Almeida’s kindergarten class!

The individual winners of the Pirate Gear drawing are:

Sweatshirt Winners
Jordyn Pendola & Chloe Caneday

T-Shirt Winners
Lyric Pastora, Maddie Simpson & Dylan Loomis

Baseball Hat Winners
Renee Bobb, Scott Bakas & Jagg Richer

Congratulations to all!

Sincerely,
Lori Durbin

Wednesday was Sun Safety Awareness and kids had a ball trying to figure out what they should wear and sometimes how they should wear it to be sun safe.

Thursday’s Flag Football games were met with so much enthusiasm. The kids were lining up two deep to wait for a turn. The Boys and Girls club generously loaned us their equipment and their fantastic employee Miss Luisa, Parent volunteer Monica Rangel (who we would have been sunk without!) and myself, helped these boys and girls have a great time. They left wanting to do it every day!! I am going to do my best to get this program started. If there are any interested parents, please contact me directly.

It was so cute to watch the kids “practice” walking the field for the Fun Run on Friday. I couldn’t believe the dedication and excitement in the air. It was palpable.

The day of the Fun Run was perfect. There was great weather, a boatload of enthusiastic volunteers and an amazingly organized snack/water area for the kids when they finished with their run

As I coached the kids around the jogging area, I noticed some of the kids had buddied up. Some of them paced themselves. All of them seemed to be challenged a bit physically and were really excited about meeting that challenge. Comments I heard were, “I can’t believe I can feel my heart pumping.” “I did TEN laps!” “We are walking together to keep each other company.” However you do it, you’re doing it! I was also very impressed with all of the teacher participants. Right on!!!!

So it seems like our kids had a lot of fun during Wellness Week and we hope to build on this experience to shape next year’s Wellness Week. I look forward to your emails and also please volunteer or pass the word on if you think the Flag Football program is a good one but you can’t volunteer. It’s just one hour of your time, one afternoon a week. The kids would love to have it every day but we are going to take baby steps!

Be well

LeeAnne

leeannematusek@sbcglobal.net

By setting a GREAT example for our young people, we can all look forward to an accident deprived school year and future.

In addition to other safety measures and rules of the road please:

• Use MARKED crosswalks
• Follow and wait for direction provided by our vigilant crossing guard.
• Do Not Double Park
• Ensure that all of our young pirates are kept out of the street.
• If possible, have all young pirates board your ship,..er,..I mean vehicle on the starboard (sidewalk) side.

Wishing for you all calm seas (and roads) and smooth sailing!

To my surprise, I’ve discovered the lessons are much larger and the ideals much higher. The story of Kiki Camerena may not be suitable for our young school children but the principals of the week fit perfectly with the ideals of Stevenson; family involvement, a healthy lifestyle, body and mind. Elements essential for our students’ success’ caring relationships, high expectations, meaningful participation, safe places, and positive activities, translate into strong personalities, self worth and good decision making which all equals good citizens and great students.

The activities encourage mindfulness, positive decision making and healthy behaviors. Nurturing open lines of communication and establishing good habits (often and EARLY) are building blocks for the future.

My hope is that many of our Red Ribbon week activities will begin and end at home, initiating meaningful conversations and highlighting the importance of family interactions. I look forward to our Red Ribbon Week activities; the week of October 16th thru 23rd. That’s my pledge to you.

Red Ribbon Week Chair – Jennifer Moore

I have three boys. Hank is seven and a half and is in Ms. Diamond’s second grade class. I also have twin three-year-old boys that just started preschool. All of them love chocolate! Actually any treat will do but chocolate is a favorite in our house. My boys attend three different schools so we will have three Boo Bashes to go to this year!

Even though this is my favorite time of year, I do dread the amount of junk that comes into the house from Trick or Treating. Last year was pretty easy with the twins because they didn’t squawk too much when I took away their candy and stashed it but I know I will be put to the test this year. All of the boys are a bit territorial when it comes to treats. So what we do after we are finished Trick or Treating for the night is dump out their goodies and take a tally. They are allowed three things that night and the rest goes in a brown bag with their names written on it and put in a cupboard out of sight. I have done this every year with Hank and I end up having candy left over at summer time. So you the parent, stays in control and the kids don’t feel like they are being deprived!

As a former personal trainer and current fitness/wellness enthusiast, I never put my clients on super strict diets. They worked out and watched their portions. If they were having an issue with a certain food, they would cut that food out of their diet until they got their cravings under control. Sometimes cravings never get under control, and that’s o.k. Just recognize your hot buttons. If you know that you can’t control yourself around mini Snickers Bars than don’t buy them to give out on Halloween. I actually love the mini candy bars because it is the best way to treat yourself but with a small version of the big bar! Portion control done for you!!

If you have a solution to over abundance of candy or any other wellness tip please share it with me and I’ll pass it on to the parent community. My email is leeannematusek@sbcglobal.net.

So let’s enjoy the holiday and maybe this year, dress up with your kids when they go Trick or Treating! Who says Mom and Dad can’t have fun too? J

Now there is a reason I am telling you all of this. This month’s column is dedicated to destressing your holiday season. At the end of the column I will also include my “Tip from your Trainer”.

I was stressed over our move but didn’t get sick, knock on wood while I am throwing salt over my left shoulder. I took care of my family and myself. NOTE: I took care of myself. As caregivers the first thing that tends to go is the “Taking care of myself” part of that statement. Just like the stewards and stewardesses tell us on airplanes, “Put the mask over your mouth first, then any dependents traveling with you.”

As we travel through the busy holiday season we tend to forget what is best for ourselves. We are making sure our kids, our spouses or our extended families are happy and THEN we take into consideration our needs. We know what we would like to do but more often than not we do what we feel we should do.

Well, if the main caregiver in the family is happy, everyone tends to be happy. So I am here to remind you to DESTRESS this holiday season. Say no more often. Do the things that are important to you. Eat well, drink your water and during the course of your week, do one thing for yourself. Whether it’s getting your nails done, playing 18 holes of golf instead of 9 this week, volunteering at your kid’s school or a soup kitchen, or taking ten minutes to have a cup of tea and flip through a magazine, do something that will make you feel good.

Every holiday I try to make sure I stay on track while cramming all of the extra things into my schedule. As my kids are getting older, I am more conscious of time ticking away. I try to slow down and really enjoy my kids and my time with them.
Believe it or not, I also find that if I do something for others, I feel darn good. So as your wellness advisor, I am here to give you a gentle reminder to be good to yourself this holiday season, while you are being good to others!

Trainer Tip:

Remember to stretch even if you are doing the most mundane things like gardening or cleaning your house. Here is a simple one to add to your repertoire. Gently and slowly bend over and let your arms dangle in front of you while you exhale through your mouth. Make sure you have a slight bend at the knees and don’t worry if you don’t touch the ground. Just go as far as you can. Keep breathing in and out nice and slowly. Slowly stand up straight and imagine your spine unfolding little by little. Stand near a chair or wall just in case you get dizzy. Not only are you stretching out your spine, hamstrings and arm muscles but also you are breathing deeply. You are giving your body much needed oxygen.

Always be gentle with your body while you are exercising or stretching and remember to check with your doctor before starting any rigorous exercise routine.

We all have the best intentions of exercising and eating right. Don’t overload yourself during this busy holiday season. I will challenge you to do two things for yourself this season. Drink your water and if you can’t exercise, watch your caloric intake and do the simple stretch outlined above at least twice a day. Losing weight and staying healthy is really a simple calculation of calories in vs. energy out. Try not to take more calories in than you can expend in a single day.

Have a wonderful Thanksgiving and remember to enjoy yourself, your friends and your family.

LeeAnne Matusek, Wellness Committee

Help Stevenson Students Sock it To Drugs!  Wednesday October 21st.