Commit to Be Fit Newsletter

15 September 2023/ Issue No. 255

Students have been enjoying the sight word station in ABL. In order to successfully cross the balance ladder, students must read aloud each sight word along the way. Repetition paired with movement helps to anchor learning.

RCES welcomed Ms. Mallory Grady, the new Regional Farm-to-School Associate, to share September's Harvest of the Month. Ms. Grady and the C2BF team offered bell peppers and freshly made hummus to the young students to sample. The kids enjoyed the taste-testing opportunity and the veggie stickers they received.

Employed by the Rappahannock-Rapidan Regional Commission, Ms. Grady promotes food access and healthy eating throughout the region (Culpeper, Fauquier, Madison, Orange, and Rappahannock). She will return each month to teach students about the Harvest of the Month.

We are excited to share and host our first meal prep workshop of the new school year! This month we will be making Mason Jar Omelets. Each participant will be able to take home 3 jars to enjoy the rest of the week.

If you would like to reserve your spot for this workshop, please complete this GOOGLE FORM by Thursday, September 21st. This class is first come, first serve and form will close at 10 participants.

Recipe: Mason Jar Omelets

Date: Monday, September 25th

Time: 3:45-4:30

Location: Elementary School ABL Lab (Rm 1)

LAST Day to Register: Thursday, September 21st

Commit to Be Fit is excited to host a FREE community event featuring Karen's Line Dancing! Bring your family and join us for 2 hours of line dancing lessons!! 😀

Come visit our booth, along with all other vendors, at the Art of Aging Lifestyle and Wellness Expo on Wednesday, September 20th at Reynolds Memorial Baptist Church from 10 am- 1 pm.

Pictured: The BlazePod reflex station was a "hit" at last year's expo.

This year, we are going BIGGER and BETTER! To reach more community, we will be focusing on offering larger community events and workshops. Check out the upcoming Line Dancing event, which is FREE for the entire community. Also, be sure to sign-up for our upcoming Meal Prep workshop. Take home three Mason Jar Omelets featuring a variety of fresh veggies. Yum! See the events section (above) to view the details on both of these offerings.

Additionally, we are excited to announce that we will be offering 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!

Through a PATH Foundation grant, Commit to Be Fit is excited to continue the POP (Power of Produce) Bucks program to provide access to local food and support our local 2023 Farmers Market season. EVERY Rappahannock County Public Schools student has the opportunity to redeem a POP Bucks Market Bag, which will include local produce, protein, bread, and more! Plus, every student picking up a market bag will be given two $5 tokens to redeem for additional items at participating market vendors. To learn more and/or to sign-up for your appointment date (REQUIRED), visit https://www.rappc2bf.com/pop-bucks

*Once the sign-up is full for the upcoming weekend, the link will close. Be sure to check back each week for availability.

I'm going to start this tip with a plug for our upcoming LINE DANCING LESSONS EVENT on Sept. 30th. It's free and open to the entire community. Bring your family and get ready to have a blast! The choreography will be broken down into segments. Learn it "step by step." Not only is it fun, line dancing is a FANTASTIC source of physical activity. Whether you are looking to increase your step count, burn calories, or just move your body, this form of activity does it all. Additionally, line dancing has been shown to improve coordination and balance when done regularly. We hope you can join us for this fun, fitness event!

Do you need a reset? As summer fades to fall, it's an opportunity to recalibrate your routine. A reset doesn't require drastic change. Shake up your routine a bit at a time so it's manageable. Start by evaluating how you spend your time and how you feel daily to determine the areas of focus. Start with small and manageable changes in your routine to create sustainable, healthy habits. Here are examples of simple and effective habits to integrate into your daily routine:

-Practice self-care and don't feel guilty in doing so. Self-care is an investment in mental health that can help combat stress and improve mood. Self-care can be simple things that bring you joy, such as reading a book, taking a nap, or watching a movie.

-Focus on positivity! Create positive daily affirmations to boost confidence and change mental habits. For example, "I am enough." "I am strong." "I am powerful." Create short but powerful statements that are effective when repeated when you wake up in the morning, throughout your day, and before you fall asleep at night.

-Try to sweat most days! Make exercise a priority or a non-negotiable. Write your exercise time in your planner and treat it like an important doctor's appointment or a work meeting. Aim for 30 minutes of exercise most days, and If needed, split the time into 10-15 minute segments throughout the day. Sneak in resistance training - do squats until the shower warms up, do sit-ups or push-ups during commercial breaks, lunge to the refrigerator when grabbing food or a drink, or do toe raises when brushing your teeth. Every rep makes you stronger!

-Hydrate, hydrate, hydrate! A common recommendation is to drink half your body weight in ounces daily. If you struggle with daily water intake, be intentional where you can incorporate water into your routine. For example, drink 8 ounces before each meal or during your commute to work. If you are tired of plain water, infuse your water with fresh fruit. Invest in a reusable water bottle to keep water accessible and help you keep track of intake.

-Research suggests establishing a morning routine helps boost your mood and increase productivity. Feel productive by making your bed each morning and crossing it off your to-do list!

-Make sleep a priority! Aim for 7-8 hours of sleep. Turn off electronics at least 30 minutes before bedtime. Find something to relax you before bedtime, such as reading, journaling, light stretching, or a warm bath.

-Eat a little bit healthier by eliminating added sugar in your diet. The more sugar you have, the more you crave it. Swap out sugary drinks with water. Replace sugary snacks with fruit, raw veggies, or Greek yogurt.

Pick from the examples above for simple habits you can incorporate into your daily routine today or tailor them to meet your needs. Remember that small and consistent changes in routine are manageable and have lasting results. A quote attributed to Aristotle sums it up nicely, "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

This week's recipe comes from Fannestastic Food and features bell peppers, chicken, chickpeas, quinoa, and feta.

CLICK HERE FOR RECIPE

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.