Commit to Be Fit Newsletter

2 February 2024/ Issue No. 273

Commit to Be Fit is thrilled to partner with Headwaters After School Enrichment Program to provide a dancing workshop each Thursday this semester! The Thursday workshops include a variety of genres, including line dancing from Country Fusion Kids (shown above), cardio drumming, hip-hop, and more! The students enjoy lyrical, freestyle dancing at the end of class, too.

C2BF would like to give a shout-out to Headwaters for offering this fantastic enrichment program and all the awesome volunteers for leading various offerings, including Karen from Boom Fitness, who heads up the Tuesday dance workshop. The students are all enjoying this amazing after school opportunity.

We have two challenges currently running, 2024 Transformation Challenge (community and staff) and the 2024 Superintendent's Physical Activity Award Challenge (staff). Last week was a prize week in both! Dr. Grimsley won the prize drawing for the resistance band sets and Kayla Robey (pictured above) was the prize drawing winner for the lower body resistance bands. For those in our challenges, stay tuned for another upcoming prize opportunity!

We love seeing students benefit from purposeful movement in the Neuronasium! From pedal desks, glider desks, and wobble stools, the room is fully outfitted with alternative seating designed to keep the brain alert to promote concentration and focus. This high school room is available for all teachers to use for instruction.

C2BF is bursting with excitement to announce that we are offering a Beginner Sourdough Workshop for our staff and community, taught by one of our very own amazing RCPS staff members, Kristin DiLello! This workshop will include a step by step tutorial/demo on the process of taking care of and making sourdough bread. At the end, you will be sent home with a starter kit and the knowledge to conquer bread making all by yourself!

For more information and/or to sign up for this workshop, please click the link HERE. We have a feeling this class is going to be a hit, so sign-up while you can. Our first class will be February 12th, 2024 @ 3:45 pm. The workshop will be capped at ten participants, BUT we are tentatively planning for more dates so please sign up if you are interested. The deadline to register is Friday, February 9th.

When: February 12th, 2024

Time: 3:45-4:45 pm

Location: Elementary School Room 18

Last Day to Register: Friday, February 9th, 2024

Lace up your shoes and join us for Walking Group on Mondays! This group meets at 3:45 pm at the RCES flag pole. Whether you are competing in one of our physical activity challenges or you would like to get a few extra steps in, we would love for you to come out and walk with us! This group is open to the entire community. Tell your friends or bring them with you!

Now that we are in winter, there may be times that school is closed due to weather. Walking Group will not meet when school is not in session. We will email our newsletter subscribers if there is a cancellation. School closures will be announced on the RCPS website as well.

The next time you are feeling anxious or stressed, here is a 30-second stretch to help soothe and calm your body and mind. It’s referred to as a Forward Fold or Forward Bend, and in yoga, it is called Uttanasana.

To perform, stand tall and firmly plant both feet flat on the floor. As you exhale, bend forward by hinging at the hips but keeping your back straight. Bend your knees enough to allow your hands to touch the floor as you bring your head towards your knees while letting it gently hang. Slightly lift sitting bones upward toward the sky. Hold the stretch for 4-6 breaths, being mindful to draw in your core muscles. Slowly rise to the starting position.

The Forward Fold is a fantastic stretch for the back of the body (calves, hamstrings, and back muscles) while lengthening the spine. Plus, it improves circulation and blood flow to your brain, which helps to calm the nervous system. When done regularly, this stretch will help to improve flexibility.

Contraindications- As always, listen to your body and do not push past the point of discomfort. This stretch may not be appropriate if you have any injury to your legs, hips, back, or shoulders. Additionally, if you a heart condition or either high or low blood pressure, consult your doctor before performing this stretch.

I don’t know about you, but I have heard a lot of buzz lately about homemade sourdough bread. You can make your own sourdough starter kit with a little patience and practice. Understanding the process of making your own active sourdough starter kit is intimidating but easy once you understand the process. C2BF will host a Beginner Sourdough Workshop for our staff and community, taught by one of our RCPS staff members. This workshop will include a step-by-step tutorial/demo for beginners making sourdough bread. You will walk away with a sourdough starter kit and written instructions to make your first loaf of sourdough bread.

That said, sourdough has many benefits compared to conventional bread made with commercial yeast. The sourdough fermentation process breaks down gluten and phytic acid, potentially making it easier for some people to digest. This can be particularly beneficial for individuals with mild gluten sensitivities. The fermentation process in sourdough enhances the bioavailability of nutrients, making them easier for the body to absorb. This includes minerals such as calcium, magnesium, and zinc. Sourdough has a lower glycemic index than other bread types, which means it has a slower impact on blood sugar levels. This can benefit individuals who need to manage their blood sugar levels.

Furthermore, sourdough fermentation nourishes and supports the growth of beneficial bacteria in the gut. The lactic acid bacteria involved in sourdough fermentation are natural probiotics. Probiotics are beneficial bacteria that can contribute to a healthy balance of gut microflora, promoting digestive health. Traditional sourdough recipes often require only basic flour, water, and salt ingredients. This means sourdough bread can be made without artificial additives, preservatives, or commercial yeast. The health benefits can also depend on the recipe and fermentation process of making the sourdough.

If you’d like to learn how to make sourdough bread, please click the link HERE to sign up for the Beginner Sourdough Workshop. The first class will be on February 12th, 2024. The workshop will be capped at ten participants, BUT we are tentatively planning for more dates, so please sign up if you are interested! The deadline to register is Friday, February 9th.

Looking for a one skillet meal that only takes 30 minutes from start to finish? Give this healthy recipe a try. To view the recipe from Eating Well, CLICK HERE.

RCES Teachers-- Commit to Be Fit is excited to offer mindful minute push-ins to our classrooms this year! Practicing mindfulness can help students and teachers understand/cope with emotions and better manage stress. Push-ins will be 5-10 minutes and will focus on breathing, movement and focusing exercises. You can take the time to practice mindfulness with us or take a few minutes for a quick break (or visit our reset room!).

If you see one of us from the team with our Mindful Minute sign at your door, just give us a thumbs up or down if its a good time to come in an do an activity with your class. You can also reach out to us if there is a time you would like us to come to your room. We hope this helps create an environment of calmness and kindness for everyone in our school community!

RCES Staff- Do you ever feel you could use a quick reset? It's amazing what a few minutes of relaxation and deep breathing can do to change your mood. C2BF invites you to visit our Reset Room. Each day from 9:30-10:30 am, the ABL lab will be transformed into a relaxing oasis, complete with dimmed lighting, tranquil sounds, and calming images projected onto the wall. Grab a bean bag chair and take a moment to let go of your stress in this immersive, peaceful environment. Additionally, we encourage you to bring in any students who may benefit from this experience as well.

Teachers- feel free to email us (c2bf@rappahannockschools) if you would like for us to cover class for a few minutes. We would be happy to come in and lead a classroom mindfulness activity while you enjoy a quick reset.

The winners of this week's FREE salad bar coupon goes to Allison Suchernick (RCES) and Lynn Rice-Takahashi (RCHS).

RCPS Teachers-- As a friendly reminder, we have a massive database of brain breaks (PreK-12) and movement games/activities with SOL and content integration ideas (PK-5). CLICK HERE to view the Teacher Resource page. If you prefer, the C2BF team would be happy to come to your classroom and lead a brain break, activity, or even a mindful minute. Email c2bf@rappahannockschools.us to schedule a push-in.