Ms. Gibbs Page: Senior Physical and Health Education (Active Living 11/12)

Week Five (April 27-May 1st)

This one-minute stress strategy is simple, and it can make a real difference in how you handle stress. I also use it when I am having a hard time falling asleep. I encourage you to try it!

Tension release:

• Tense your muscles, one area at a time, and enjoy the relaxation upon release.
• Take a deep breath and hold it as you curl your toes for about 5 seconds, then let your breath go all at once. Don't ease off — let go completely!
• Next clench your calves, thighs, buttocks, arms, shoulders, jaws and finally squeeze your eyelids.
• Feel the tension leave your body — aaah!

Week Four (April 20-April 24th)

This week I would like to offer up a mental health skill for you to try at home. Both I and my daughters use this when we are feeling overwhelmed by our thoughts. 

1-Find a place outside where you can sit by yourself for five minutes

2-Close your eyes and go through the process below of moving away from negative or obsessive thoughts and become more intuned with your body and your surroundings

Find your five super senses:

5-Name five things that you can SEE.

4-Name four things that you can HEAR.

3-Name three things that you can FEEL on your body. (ex-cool breeze, texture of your shirt)

2-Name two things that you can SMELL.

1-Name and imagine your favourite food and how it TASTES.

TIP OF THE WEEK

Week Three (April 14-17th)

Try one or all of these tips to keep yourself healthy this week.

#6-Drink 6 glasses of water every day.

#5-Take a moment to close your eyes and take 5 deep breaths.

#4-Add a minimum of 4 fresh fruits or veggies to your daily diet.

#3-Think of 3 things you are grateful for.

#2-Try to limit your screen time to 2 hours a day.

#1-Take a moment to talk to at least 1 friend everyday.

Week Two (April 6-April 10)

Don't stop doing what you love. There is a reason that you chose to take Active Living....you love to play. I would love for you to take a look at the video I attached and give it a go at home. Play is important to all of us, let's not let this stop us!

Active Living Challenge

Week One (March 30-April 3rd)

Get some fresh air every day. Twenty minutes minimum. If it’s raining, try to wait for a little break in the weather and get outside. Here are some options….

1-walk your dog around the block

2-go for a walk/ jog (alternate every minute)

3-get to a hiking trail with a family member

4-skip in front of your house (if you have a skipping rope)

5-ride your bike on the dykes or just in the neighbourhood

*You will be amazed what this small amount of outside time does for your mental health. Human beings are meant to be in nature if possible, but just some time in the fresh air will have huge benefits for your physical and mental health.

Week of June 8-12th

Bottle Flip Challenge:

Find a mostly empty bottle and practice flipping a couple of times.The goal is for the bottle to land upright.  Once you have had some practice you can challenge someone in your family, a friend or complete by yourself. Flip your bottle….if it does not land upright you do the corresponding exercise 5 times:

1-squats

2-shoulder touches (while in a plank)

3-jump squats

4-dips

5-up/down (move from a plank to an extended plank “up/down”)

6-burpee

7-push-ups

8-mtn climbers

9-hold squat for 5 seconds

10-sit-ups

(please complete the activity 2 times)

https://youtu.be/_VwOYXIsHqg

Week of June 1st to 5th

Use the dice in the link above for this weeks workout. Press play to start rolling and pause it to get a number on the dice. When the dice stops, that is the number of times you must complete each exercise below. Complete the list two times. The third time you do it this week, see if you can complete the list three times. Happy rolling!

1-jumping jacks

2-seconds to plank

3-squats

4-push-ups

5-dips

6-lunges

7-sit-ups

8-mountain climbers

9-sit-ups

10-jump squats

PHE 11/12- Helo to my B and C block classes. I will be sending you a weekly workout and a health tip that hopefully you can incorporate into your daily life. I will ask for a monthly up-date as to what you have been doing to stay healthy or how you have been finding the weekly workout. (forum will be coming soon). If need be, our final assignment will be a reflection about how you intend to stay active for life. What activities do you intend on continuing, what facilities will you access, what team or individual sports would you consider playing after graduation.

MONTH OF MAY:

This month I am attaching a calendar which will provide you with a daily challenge. Some of these days are mental health tips or reflective practices. Some days are simple fitness exercises which will get increasingly challenging as the month progresses. There are weekend challenges which you can find on you tube and follow along to completion. The minute to win it challenges and fun challenges designed to keep you smiling. Please find the assessment at the bottom of the page so you know what you will need to submit. To the right is the PDF of the May calendar. Good luck!

Week #5 (April 27-May 1)

WORKOUT OF THE WEEK

*Note that this workout contains three different levels. I would like you to try and complete this workout three times this week. If you start at level one and or two, try to move up at least one level during your last workout. For an additional challenge, add a short run in between sets, either to the end of the street and back or around the block. 

Week #4 (April 20-24th)

WORKOUT OF THE WEEK

Check out Gibbs week four workout on instagram @GSSFIT. 

Week #3 (April 14-17th)

WORKOUT OF THE WEEK

This week I have posted a workout on instagram @GSSFIT. It is a 10 minute video led by myself and my daughter.....try it out and let me know what you think!

Week #2 (April 6-13)

WORKOUT OF THE WEEK

Week #1 (March 30-April 3)

WORKOUT OF THE WEEK

This workout can be done every day if you wish, but a minimum of three times is required. You are to complete each exercise that corresponds with a letter in your full name. You could also choose a different word per day. Minimum of ten letters.

A-50 jumping jacks                                         N-15 burpees

B-20 sit-ups                                                    O-40 jumping jacks

C-30 squats                                                     P-15 lunges

D-10 push-ups                                                Q-30 sit-ups

E-1 min wall sit                                               R-10 push-ups

F-10 burpees                                                  S-20 jump squats

G-20 lunges                                                    T-40 step-ups

H-20 jump squats                                           U-25 triceps dips

I-50 step ups                                                   V-2 min wall sit

J-1-minute plank                                            W-50 calf raises

K-10 push-up reach                                        X-60 step-ups

L-20 triceps dips                                             Y-2 min plank

M-10 burpees                                                 Z-15 push-ups

For example: Jackie Gibbs (that’s me!) would do:

J-1 min plans                                                   G-20 lunges

A-50 jumping jacks                                         I-50 step-ups

C-30 squats                                                     B-20 sit-ups

K-10 push-up and reach                                 B-20 sit-ups

I-50 step-ups                                                   S-20 jump squats

E-1 min wall sit

The Calendar is to be used as a motivational guide to keep both your mental and physical health a priority right now. Please down load the April calendar and try to complete the daily task. Let me know at the end of the month how many you were able to get to. Good luck!