from the office of the President's Challenge Physical Activity and Fitness
Awards Program! You have received the May 2010 issue of Fitness is Fun, the
official e-mail distribution of the President's Challenge. These monthly
e-mails will keep you updated on our programs, activities of the President's
Council on Physical Fitness and Sports (PCPFS) and other current information
pertaining to health and fitness.
Fitness Question of the Month for May: Healthy
living is as important as staying active, so what kinds of healthy lifestyle
choices do you incorporate into your daily routine?
Please respond via e-mail to the President's Challenge at email@example.com. We'll
include the most insightful responses in the June issue of Fitness is Fun. Be
sure to view the responses to the April fitness question near the end of this
Have you or someone else motivated a group of children or adults
to lead a healthier life? E-mail us your story at firstname.lastname@example.org and it
could be featured in next month's newsletter!
Problem of Childhood Obesity within a Generation"
Childhood Obesity Task Force recently launched a new action plan, "Solving the Problem
of Childhood Obesity within A Generation". The report provides a "road map" to
solving the epidemic of childhood obesity in current and future generations.
task force is setting measureable goals, benchmarks and outcomes to help tackle
the challenge. They hope to make use of every resource to ensure every child
with a healthy future.
action plan includes:
- Create a
healthy start on life for our children, from pregnancy through earlychildhood.
parents and caregivers to make healthy choices for their families.
healthier food in schools.
access to healthy, affordable food.
To see the
full report, visit www.letsmove.gov/taskforce_childhoodobesityrpt.html.
President's Challenge NEWS:
HHS Secretary honors President's Challenge school
During a visit to Indiana on May 14, Secretary of Health and Human
Services Kathleen Sebelius honored Templeton Elementary in Bloomington as a
PCPFS Demonstration Center. Students at
the school showed their ability to take the President's Challenge physical
fitness test and also wowed everyone with a jump rope demonstration.
After the demonstration a round table discussion with parents and
community leaders was held in the library of the school. Sebelius shared information about the First
Lady's Let's Move campaign and the
recent release of the obesity task force report. A certificate and flag were presented to the
school to recognize its achievement.
The PCPFS Demonstration Center is a school recognition program
offered through the President's Challenge.
Demonstration Centers serve as role models for other schools and the
community by emphasizing a healthy school environment. To see how your school, or a school in your
area, can become a Demonstration Center, visit our School Recognition page.
|Featured Product of the Month
This month we highlight the Presidential Physical
Fitness Award T-Shirt.
This classic t-shirt recognizes your students or
child for achieving the highest level.
The Presidential Award has been recognizing outstanding levels of
fitness for many years and you can wear it with pride. T-Shirts are also available for the National
and Participant levels so everyone can be recognized.
For information on how to order the t-shirts or any
of our other helpful fitness products visit our online order center at www.presidentschallenge.org/order_center/index.aspx.
Grants Open until May 21
The Carol M. White Physical Education Program provides grants to
LEAs and community-based organizations (CBOs) to initiate, expand, or enhance
physical education programs, including after-school programs, for students in
kindergarten through 12th grade. Grant recipients must implement programs that
help students make progress toward meeting state standards.
For more information visit http://www2.ed.gov/programs/whitephysed/index.html.
The Sunchaser Challenge
WHERE: Saranac Lake, NY; Lake Geneva, WI; Lake
Havasu, Ariz.; Lake Tahoe, Calif.
WHEN: May 22, 2010
Challenge is partnering with the President'sChallenge on May 22 in support of
Endangered Species Day. Teams and individuals will cycle, run and kayak in
some of America's most beautiful national parks and resorts. Corporate
and high-school entrants will be given the opportunity to win prizes by
participating in a simple fitness test. The Challenge entrants will be actively
encouraged to monitor their training regime and improve fitness levels using
the President's Challenge free online Activity Log.
Denver National Get Outdoors Day Event
WHERE: Denver City Park in Denver, Co.
WHEN: June 12, 2010
National Get Outdoors Day will bring
together companies, government agencies and non-profit organizations that are
committed to helping American families participate in traditional and
non-traditional outdoor activities. One of this year's signature sites in
Denver, Colorado will work to connect Colorado's youth with the outdoors through
motivation and exploration. The goals for the event are to 1) encourage kids
and families to make healthy lifestyle choices and to get activity; 2) engage
new and existing partners in connecting people to the outdoors; 3) focus on
nature-based outdoor activities, education and programs/organizations that
provide ongoing opportunities for people to connect with the outdoors; and 4)
have 5,000 to 10,000 attendees for the 2010 event.
|TOP 10 PC ACTIVITIES:
data compiled from the President's Challenge website, the following activities
(in order) are the most popular. To
provide information that is pertinent and useful to our subscribers, we included this section which will feature one of these activities each
10.Lawn Mowing / Gardening
Aerobics is a combination of aerobic
exercises, stretching and strength training. Aerobic exercises can be anything
from stair climbing to swimming or jumping rope. Through aerobics, one improves
flexibility, muscle strength and cardiovascular health. Most Aerobic classes
are done to various types of music with a group. It is also easy to perform
aerobics at different levels of intensity and levels. Dr. Kenneth Cooper,
dubbed the "Father of Aerobics," conducted studies in the 1960s that moved
aerobic exercises into mainstream America and helped get more people moving. For
great resources on aerobics and aerobic exercises visit the Aerobic Website at www.aerobic.org.
on your PC program by getting out and trying a new activity!
|NEW PC SECTION!
Recognizing schools dedicated to improving the health of students through
active physical education classes and by creating a school environment that can
help to foster a lifetime of physical activity.
THIS MONTH'S DEMONSTRATION CENTER SCHOOL:
Colmer Middle School is located in Pascagoula, MS in the south eastern
corner of the state along the Gulf Coast.
Colmer's Physical Education Department was recognized as a Demonstration
Center for efforts to increase physical activity and the fitness of its
students by offering more P.E. on a daily basis and expanding the amount and
type of activities to which students are introduced, such as lifetime sports like
bowling) and non-traditional activities such as disc golf. In addition, classes
participate in different events, such as NFL Punt, Pass, & Kick and the NBA Fit
You can be
recognized, too! Keep striving to bring more physical fitness and exercise into
your school's daily routine.
This section highlights President's Challenge participants who have benefited from the program. Check out their stories and get motivated!
Pristeen Hamilton is the Co-Owner of Feel Great Nutrition
Club & Wellness Center in St. Croix, United States Virgin Islands. Since
November 2009, Pristeen and his colleagues (co-owner, Ray, Nakisha Joseph, and Carol
Morris) have held weight loss challenges targeting various age groups.
Along with his colleagues, Pristeen encourages participants to improve their lifestyles by making better food choices
and increasing their physical activity and they've seen results. Through these
challenges came the "Virgin Islands Walking Club Association,
Inc." in which participants engage in exercise programs like walking and
aerobics, to help them lose weight and keep it off while in a safe and supportive
Pristeen also participated
in a pilot program that he organized at St. Joseph school in St. Croix called
"The Nutrition Rite of Passage Program." He was inspired by old high
school friends to do the 12-week program with five students and one parent.
Pristeen believes that innovative programs like this would help to prevent many
of the health issues plaguing our young people today.
Q&A with Pristeen
What keeps you motivated to maintain a healthy
motivated to continue on in a healthy lifestyle through exercise and healthy
lifestyle choices by simply practicing what I preach. You must lead by example
but most of all you must have patience, love and understanding when trying to change
someone's attitude with regards to healthy food choices and proper exercise."
As a new user of The President's Challenge (PC),
what do you find makes the PC an effective and motivating program for you?
Challenge is an effective tool and motivating program because we can keep track
of our activities through the logged activities tab, see where we stand
with other groups all over the United States, but most of all the rewards that
you can acquire when you have achieve certain points or stars."
Pristeen sums up
a lot of what he believes with a quote he tells every new participant: Trying new things can sometimes be
scary but you must not be afraid to try. I love myself to want to change
my life through good nutrition and proper exercise but most of all to share
this gift of knowledge with someone else.
"I truly believe
that the President's Challenge has done this for all of us," he said.
Have an inspiring story? E-mail yours or
nominate another to email@example.com!
HEALTH AND WELLNESS WITH MARJIE:
Marjie Gilliam is a Corporate Advocate and columnist for the President's Challenge. Marjie is an
internationally syndicated fitness columnist and freelance journalist, and has
authored thousands of articles devoted to health and wellness. Each month we
will be featuring one of her articles.
Month of May Q&A With Marjie
Q: I am finally ready to start an exercise
program but I need a workout that doesn't take a lot of time and will still
give me decent results. Any recommendations?
A: Your best bet would be to do compound exercises - those that use
more than one joint during the movement. Common examples include push-ups, which work the chest,
shoulders and triceps, and pull-ups, which work the back, shoulders and
biceps. Squats and lunges work the glutes, quadriceps and
hamstrings and the shoulder press strengthens the front, side and rear deltoid
muscles as well as the triceps.
Because compound movements work more than one
muscle group at the same time, they not only lessen the duration of the workout,
but also burn significantly more calories than isolation exercises. Isolation exercises are those that use only
one joint in the movement, such as a bicep curl, leg extension
or dumbbell lateral raise. Other important tips:
- Don't trap yourself
into a 'three sets of 10 reps' workout plan. Although there is nothing
wrong with counting reps, this should be secondary to how hard you are
working. Simply put, for greatest
results it is necessary to put forth maximum effort, which means
stopping the set only when you have reached full muscle fatigue. Depending
on the exercise, this may end up being more, or less, than 10 reps. For
even greater time savings and calorie burning, instead of taking a break
before doing the second set, do your workout in 'circuit training'
fashion. Circuit training
involves performing 1 set of each exercise with no rest between sets and
then immediately into short duration cardio such as jumping jacks or marching
in place, and then going back for a second or even third round, depending
on how many minutes you have. To estimate workout time, with proper
intensity it typically takes one minute or less per set, so if you were
doing push-ups, pull-ups, squats, lunges and shoulder press with 3 minutes
of cardio between, you're looking at about 8 minutes per circuit.
- With any fitness
plan it is important that you be healthy enough to safely perform the
exercises, so it's always in your best interest to check with your doctor
before beginning a program if you are currently overweight, or if you have
any medical conditions or joint problems.
Q: I've been running for years but lately have
been having pain along the heels and
soles of my feet. I've never experienced anything like this before and don't want
to give up the running if I don't have to. Any ideas?
Foot or heel pain can be caused by a number of issues, but the most
common is Plantar Fasciitis. Plantar refers to the foot, and fasciitis is
an inflammation of the fascia, a long,
flat ligament that attaches to the outside of the heel bone. A type of bone growth known as heel spurs is another condition that can cause discomfort.
develop gradually and pain might be described as either a dull ache or sharp feeling and
can be duplicated by flexing the toes upwards. Symptoms include heel pain that occurs
with the first steps after long periods of sitting, or first thing in the morning after
getting out of bed.
An estimated 5 to 10 percent of athletic and exercise
injuries are related to fascia inflammation. Incidence of
plantar problems increases among those who are overweight,
weekend warriors who go full steam into exercise after a long layoff, athletes who consistently
overtrain, or anyone who spends a lot of time on their feet. A recent study found that
over half of people who suffer from plantar fasciitis are on their feet the
majority of the
plantar fascia ligament usually helps with inflammation and heel pain but the root cause must
be determined and addressed to produce long-term relief. People who force themselves
to work through the pain typically develop secondary issues, including changes in gait
from unnatural movement patterns and strength and flexibility imbalances.
To help avoid
- Invest in a good pair of shoes, ones that have sufficient arch support and
cushioning and that are designed for your activity.
overtrain! Overuse is just as unhealthy for the body
as underuse, both leave you in a weakened state. When engaging in a new
activity, allow for a gradual increase in strength and endurance. If you are an avid exerciser, remember to
change your routine from time to time and take adequate rest breaks between
- Avoid sudden increases in weight,
extended running or walking up steep hills.
- Treatment for foot problems usually
includes decreasing activity, gentle stretching, massage, icing the heel,
weight loss, taking anti-inflammatory medicines and wearing proper footwear.
Check back next month for
more tips from Marjie!
|FITNESS QUESTION OF THE MONTH:
Fitness question responses from the month of April: What kinds
of activities do you do to switch up your basic exercise routine?
switch up, when we open our pool in May, my husband and I swim every evening
when we get in from work before we fix dinner. We love that form of fitness the
most, it's so much fun with no effort."
switch it up I) take the dog for a jog, walk briskly once around the
neighborhood before and after work, exercise the mind with a good book or
challenging game, and jog up and down the flights of stairs. Mixing up the
basic exercise routines each week is also awesome!"
that I switch up from my basic exercise routine (include) Zumba training, Latin
dance, hiking and walking. At home I jump on the trampoline and do lower-body
to switch up my basic walking and weight training regimen by cross training
with hula-hooping, aerobics, swimming and interval training. It helps to add
variety and fun to my workouts. I have seen positive results using this fitness
enjoy hiking in groups. The camaraderie and support is great, plus if
there are problems, there are people you know there able to help. I also
enjoy fishing, swimming and other group activities."
weekly routine consists of weight training, yoga and plyometrics. To avoid a
plateau in my exercise or boredom, I switch some days with outdoor activities like
fishing or simply jogging. ... You have to eventually switch up your routine in
order to avoid a plateau. This is important to create muscle development and
most fun is Wii dancing. I picked up a couple of video games that involve
dancing, and I have a blast while at the same time get exercise."
to do a different type of exercise each day of the week. Most days I take a
class of some kind, with usually one day off each week when I don't attend any
exercise classes. I like to mix up the times of day, so my workouts are not
always at the same time."
to alternate days where I go running, with days that I exercise to a video with
weights and aerobics. Many of these videos also use an aerobic step. I
follow-up with stretching."
started surfing again twice a week and occasionally paddle boarding (which is a
lot easier at my age to catch waves). I try to work out three times a week, it
seems the older I get the harder it is."
would like to extend a special thanks to all of the President's Challenge
Advocates. Please visit the Advocates area on the www.presidentschallenge.org Web
site to see how companies, organizations and groups are making a difference
with the President's Challenge.
|SPOTLIGHT ON PRESIDENT'S
Karate Kid Fitness
Host a Karate
Kid Fitness Event at your school or after-school program.
"Get Your G.A.M.E. (Get Active, Move and Exercise) On" is a fun-filled fitness
program designed to encourage kids to be active 60 minutes a day.
Developed in partnership with the National Association for Sport and Physical
Education (NASPE), "Get Your G.A.M.E. On" kicks off with an hour-long circuit
training program designed for either ages 6-11 or 12-14 that any fitness
instructor can easily teach in a gym, on a playground or playing field.
All lesson plans and activities meet the NASPE National Standards for Physical
Education. While the fitness program is tied to the upcoming movie The
Karate Kid, there are no martial arts components to the fitness program.
The fitness and fun continue! All participants receive take home
materials that include a physical activity log and ideas on how to keep
physically active. Starring Jaden Smith and Jackie Chan, The Karate
Kid opens at movie theaters on June 11, 2010. For more information
about the fitness program and to download the lesson plans, go to www.getyourgame-on.org.
We would like to hear from you. If you have any
topics that you would like to see addressed in Fitness is Fun or any
comments regarding this list, please let us know. You can provide them by
emailing us at firstname.lastname@example.org.
To view past issues of Fitness is Fun visit
our Web site: www.presidentschallenge.org. Enter the site by choosing the appropriate category, then click on