Periods 2, 4, and 7 No Blog This Week! Read Below.

We will take a Holiday from the blog for this week.  Many of you are starting to take a more critical look at what you are putting into your body to fuel your performance in both the classroom and in life and that is a good thing.  I can boil down the last months worth of posts in one sentence.  Make sure that each meal you eat consists of a lean protein, a non-processed carbohydrate, and some form of good fat and you are well on your way to better health and performance.

Have a great winter break, relax, enjoy the time with your family and when you come back there will only be 2 weeks left in the semester.  Wow! That was fast.

Period 7 Weight Training Now What?

The past two weeks we have looked at processed carbohydrates and the effects they can have on your overall health. The problem with being young and invincible is that the body can compensate for your poor nutritional choices to a point. It often takes a long time for the effects of poor nutrition to show up as a diseased state. This leads many people to the false belief that nothing is wrong.

The immediate effects of cutting out processed foods are increased energy, a clear mind, and better sleep. All of these things lead to better performance in the weightroom, the gym, and the classroom.

For this weeks blog, I want to know, what specific action are you going to take this week to cut down on your processed food consumption. Your action has to be realistic and one that you have complete control over. Don't tell me you are going to have you parents buy better food. That is a good start, but does not give you control over the process. Let me know if you have any questions.

Period 4 Principles of PE Now What?

The past two weeks we have looked at processed carbohydrates and the effects they can have on your overall health. The problem with being young and invincible is that the body can compensate for your poor nutritional choices to a point. It often takes a long time for the effects of poor nutrition to show up as a diseased state. This leads many people to the false belief that nothing is wrong.

The immediate effects of cutting out processed foods are increased energy, a clear mind, and better sleep. All of these things lead to better performance in the weightroom, the gym, and the classroom.

For this weeks blog, I want to know, what specific action are you going to take this week to cut down on your processed food consumption. Your action has to be realistic and one that you have complete control over. Don't tell me you are going to have you parents buy better food. That is a good start, but does not give you control over the process. Let me know if you have any questions.

Period 2 Weight Training What are you going to do about it?

The past two weeks we have looked at processed carbohydrates and the effects they can have on your overall health. The problem with being young and invincible is that the body can compensate for your poor nutritional choices to a point. It often takes a long time for the effects of poor nutrition to show up as a diseased state. This leads many people to the false belief that nothing is wrong.

The immediate effects of cutting out processed foods are increased energy, a clear mind, and better sleep. All of these things lead to better performance in the weight room, the gym, and the classroom.

For this weeks blog, I want to know, what specific action are you going to take this week to cut down on your processed food consumption. Your action has to be realistic and one that you have complete control over. Don't tell me you are going to have you parents buy better food. That is a good start, but does not give you control over the process. Let me know if you have any questions.

Period 7 Weight Training - Carb Crazy!

After looking at your last post it is pretty clear that many of your nutritional habits are slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.


Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. This process is normal and effective when kept within normal ranges and provides the body with constant energy to perform your day's activities.

Constant consumption of processed carbohydrates causes rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially quickly digested sugars and the process repeats itself creating this vicious cycle that can eventually lead to obesity and any number of metabolic diseases.

For this weeks blog I want you to do a little research and tell me what diseases have been associated with constantly elevated blood sugar levels.

I will not post your answers until Monday.

Period 4 General PE Carb Crazy!

After looking at your last post it is pretty clear that many of your nutritional habits are slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.


Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. This process is normal and effective when kept within normal ranges and provides the body with constant energy to perform your day's activities.

Constant consumption of processed carbohydrates causes rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially quickly digested sugars and the process repeats itself creating this vicious cycle that can eventually lead to obesity and any number of metabolic diseases.

For this weeks blog I want you to do a little research and tell me what diseases have been associated with constantly elevated blood sugar levels.

I will not post your answers until Monday.

Period 2 Weight Training - Carb Crazy!

After looking at your last post it is pretty clear that many of your nutritional habits are slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.


Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. This process is normal and effective when kept within normal ranges and provides the body with constant energy to perform your day's activities.

Constant consumption of processed carbohydrates causes rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially quickly digested sugars and the process repeats itself creating this vicious cycle that can eventually lead to obesity and any number of metabolic diseases.

For this weeks blog I want you to do a little research and tell me what diseases have been associated with constantly elevated blood sugar levels.

I will not post your answers until Monday.

Period 2 Weight Training Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this weeks blog I want you to look back at your three meals from the last blog.
Use your meals, along with the information above to chart each item you ate for the past three meals into their appropriate macro nutrient category. For you blog you will give me the totals. For example if my last meal was cereal with milk, toast and orange juice. My breakdown would look like this.

Carbohydrate: 3
Fat:<1
Protein:<1

This can get a bit confusing, but is an important step in analyzing your current eating habits. I will explain further in class and answer any questions you may have.

Period 4 General PE Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this weeks blog I want you to look back at your three meals from the last blog.
Use your meals, along with the information above to chart each item you ate for the past three meals into their appropriate macro nutrient category. For you blog you will give me the totals. For example if my last meal was cereal with milk, toast and orange juice. My breakdown would look like this.

Carbohydrate: 3
Fat:<1
Protein:<1

This can get a bit confusing, but is an important step in analyzing your current eating habits. I will explain further in class and answer any questions you may have.

Period 7 Weight Training Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this weeks blog I want you to look back at your three meals from the last blog.
Use your meals, along with the information above to chart each item you ate for the past three meals into their appropriate macro nutrient category. For you blog you will give me the totals. For example if my last meal was cereal with milk, toast and orange juice. My breakdown would look like this.

Carbohydrate: 3
Fat:<1
Protein:<1

This can get a bit confusing, but is an important step in analyzing your current eating habits. I will explain further in class and answer any questions you may have.

Period 7 - Nutrition

Last week we looked at sleep and the average for all of my classes was right around 7 hours of sleep.  We need to make a conscious effort to get that up to at least 8.

This week we will start the talk about nutrition.  Poor nutrition will overwhelm any amount of exercise and it will do so quickly.  There are many conflicting views on what proper nutrition is and we will look at some of them, but our focus will be on the essential nutrients the body needs to perform at it's best.  We will look at your current feeding habits and see if you are getting enough of the right things and if not make positive changes.

For this initial blog I want you to tell me what you have had to eat for your past three meals.  Don't include snacks just whole meals and be sure to include what yo had to drink with those meals.

Period 4 - Nutrition

Last week we looked at sleep and the average for all of my classes was right around 7 hours of sleep.  We need to make a conscious effort to get that up to at least 8.

This week we will start the talk about nutrition.  Poor nutrition will overwhelm any amount of exercise and it will do so quickly.  There are many conflicting views on what proper nutrition is and we will look at some of them, but our focus will be on the essential nutrients the body needs to perform at it's best.  We will look at your current feeding habits and see if you are getting enough of the right things and if not make positive changes.

For this initial blog I want you to tell me what you have had to eat for your past three meals.  Don't include snacks just whole meals and be sure to include what yo had to drink with those meals.

Period 2 Wt. Training - Nutrition

Last week we looked at sleep and the average for all of my classes was right around 7 hours of sleep.  We need to make a conscious effort to get that up to at least 8.

This week we will start the talk about nutrition.  Poor nutrition will overwhelm any amount of exercise and it will do so quickly.  There are many conflicting views on what proper nutrition is and we will look at some of them, but our focus will be on the essential nutrients the body needs to perform at it's best.  We will look at your current feeding habits and see if you are getting enough of the right things and if not make positive changes.

For this initial blog I want you to tell me what you have had to eat for your past three meals.  Don't include snacks just whole meals and be sure to include what yo had to drink with those meals.

A Chance To Help

This is just an informational blog.  Do not forget to look for this weeks blog for your class below. 

A student here at Wootton is putting together a 5k run to help support a good cause.  Earl Lee is holding a 5k trail run/walk at Clopper lake on Nov. 21st.  All proceeds from the race will go to the charity Donate Your Old Shoes.  This is a great way to enjoy a healthy activity with your friends and support a good cause.  Join my self and several other Wootton teachers and students for a fun day by the lake.

You can find out more information about the race and register Here.

Period 7 Weight Training: Lifestyle Focus- Sleep

We will finish out the semester using our blog to focus on lifestyle factors that influence our health. These lifestyle factors may seem minor but can have a huge impact on our well being. These posts will be a bit longer and will require you to do some reading.


Our first topic is sleep. Please read the following information on teens and sleep from The National Sleep Foundation.

Teens and Sleep
Sleep Topics
Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.

FACTS:

•Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.

•Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.

•Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.

•Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.

•Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.

CONSEQUENCES:

Not getting enough sleep or having sleep difficulties can:

•Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;

•Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;

•Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;

•Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;

•Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and

•Contribute to illness, not using equipment safely or driving drowsy.

SOLUTIONS:

•Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!

•Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.

•Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.

•No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

•When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!

•Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.

•Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

•If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

•Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.

•When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.

•Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.
For this weeks blog, answer the following questions:

1. How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?
2. What are some of the consequences of not getting enough sleep?
3. Which strategies listed above would help you to get more sleep

Period 4: Lifestyle Focus - Sleep

We will finish out the semester using our blog to focus on lifestyle factors that influence our health. These lifestyle factors may seem minor but can have a huge impact on our well being. These posts will be a bit longer and will require you to do some reading.
Our first topic is sleep. Please read the following information on teens and sleep from The National Sleep Foundation.


Teens and Sleep
Sleep Topics

Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.
FACTS:
•Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.

•Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.

•Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.

•Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.

•Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.

CONSEQUENCES:
Not getting enough sleep or having sleep difficulties can:

•Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;

•Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;

•Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;

•Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;

•Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and

•Contribute to illness, not using equipment safely or driving drowsy.

SOLUTIONS:
•Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!

•Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.

•Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.

•No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

•When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!

•Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.

•Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

•If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

•Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.

•When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.

•Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.

For this weeks blog, answer the following questions:

1. How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?
2. What are some of the consequences of not getting enough sleep?
3. Which strategies listed above would help you to get more sleep

Period 2: Lifestyle Focus - Sleep

We will finish out the semester using our blog to focus on lifestyle factors that influence our health.  These lifestyle factors may seem minor but can have a huge impact on our well being.  These posts will be a bit longer and will require you to do some reading.

Our first topic is sleep.  Please read the following information on teens and sleep from The National Sleep Foundation.

Teens and Sleep

Sleep Topics


Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep can be harmful — even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.

FACTS:


•Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.


•Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.


•Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.


•Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.


•Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.


CONSEQUENCES:


Not getting enough sleep or having sleep difficulties can:
•Limit your ability to learn, listen, concentrate and solve problems. You may even forget important information like names, numbers, your homework or a date with a special person in your life;


•Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems;


•Lead to aggressive or inappropriate behavior such as yelling at your friends or being impatient with your teachers or family members;


•Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain;


•Heighten the effects of alcohol and possibly increase use of caffeine and nicotine; and


•Contribute to illness, not using equipment safely or driving drowsy.


SOLUTIONS:


•Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!


•Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.


•Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.


•No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.


•When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!


•Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.


•Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!


•If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.


•Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.


•When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.


•Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.

For this weeks blog, answer the following questions:

1. How much sleep on average do you get each night and how does that compare to the recommended amounts in the information above?
2. What are some of the consequences of not getting enough sleep?
3. Which strategies listed above would help you to get more sleep?

Periods 2, 4, and 7 Blog #8 Catch-up

All classes

Believe it or not the first quarter has come to a close.  Time flies when you are having fun.  For this weeks blog, I am giving you and opportunity to go back and fill in any blogs you have missed so far this quarter.  Next quarter I will not allow you to complete blogs after the next one is posted.  Make sure you take advantage of this opportunity and complete all of your blogs.  If you have kept up throughout the semester, enjoy the break this week!

Period 2 Weight Training

"The goal is to keep the goal the goal"
                                                     Dan John


Read the above quote and for this weeks blog, tell me what you think the quote means.

Period 4 General PE Soccer

Soccer is our second invasion game of the year. This week we are focusing on the tactic of maintaining possession of the ball. There are many way to do this. For this weeks blog, I want you to list three tactics that you use in game play to help your team maintain possession of the ball.

Period 7 Weight Training

"The goal is to keep the goal the goal"
                                                     Dan John


Read the above quote and for this weeks blog, tell me what you think the quote means.

Period 2 Weight Training Blog #6

Front squats are hard to do but well worth the effort involved in doing them correctly.  We start our loaded squat work with front squats, for a couple of resasons.

• It places the load in a more favorable position to achieve the perfect posture we want during the squat.
• It forces you to use less weight
• It allows for a better bottom position
• It transfers more favorably to the olympic lifts

Many of you have let me know the front squat is difficult for you.  Take a look at the video below on the proper way to perform the front squat.  Did you see any mistakes you are currently making?  If so let me know in this weeks blog.

Period 4 General PE Blog #6

We are starting ultimate frisbee!  We practiced throwing yesterday.  For this weeks blog explain, in your own words, what I meant when I said you can tell what you did wrong with your throw by the flight of the frisbee.  I will not post your responses until Monday.

Period 7 Weight Training Blog #6

Front squats are hard to do but well worth the effort involved in doing them correctly.  We start our loaded squat work with front squats, for a couple of resasons.

• It places the load in a more favorable position to achieve the perfect posture we want during the squat.
• It forces you to use less weight
• It allows for a better bottom position
• It transfers more favorably to the olympic lifts

Many of you have let me know the front squat is difficult for you.  Take a look at the video below on the proper way to perform the front squat.  Did you see any mistakes you are currently making?  If so let me know in this weeks blog.

Period 7 Weight Training New Program

Don't forget to bring in your composition book for your journal.


We will start our first month long program this week. This program is one of linear progression meaning we are going to go up in weight each week for four weeks. One of the most important things we can do is pick the right starting weight for each of the "big" lifts we will be doing. This weight is a weight that you can do 5 sets of 5 reps with without any problem. For this weeks blog, let me know what your starting weights will be for each of the following lifts.


Bench Press

Front Squat

Push Press

Shoulder Press

Dead Lift

Period 2 Weight Training

Don't forget to bring in your composition book for your journal.

We will start our first month long program this week.  This program is one of linear progression meaning we are going to go up in weight each week for four weeks.  One of the most important things we can do is pick the right starting weight for each of the "big" lifts we will be doing.  This weight is a weight that you can do 5 sets of 5 reps with without any problem.  For this weeks blog, let me know what your starting weights will be for each of the following lifts.

Bench Press
Front Squat
Push Press
Shoulder Press
Dead Lift

Period 4 Football

\Ok so apparently we do not know much about the defensive side of football.  That's OK we will have some time during the rain to talk about it this week.  For this weeks blog, we are going to focus on the offensive side of the ball.  The advantage the offense has is that they know where the play is going.  You give this advantage away when you do not run a play. Think about how your team runs plays.  Do you run the plays you practice or do you all just go out and hope someone gets open?  What works better?  How can you make your offense run better?

Period 4 Blog # 4 Defense Prior Knowledge

I would like to find out what information you are coming to class with so we can continue learning the game of football.


Using what you already know (don't Google) please define the following defensive terms or give me the positions responsibility:

Linebacker

Defensive Back

Defensive End

Cover 1 Defense

Cover 2 Defense

Cover 3 Defense

Quarters

Period 2 Weight Training Blog #4 Problem Areas

Believe it or not this is our fourth week of school.  We have introduced several lifts and spent a lot of time working on form. It is essential that we get our form right before we move up in weight. In order to get our form right we need to know what we are doing wrong, so that we can fix it.


For this weeks blog I want to know what lift or movement has given you the most trouble and what in particular about that lift or movement is the problem. Finally what are you doing to work on fixing the problem.

For example, It has recently come to my attention that I have issues with ankle mobility and specifically tightness in my calves.  I have had these issues all my life, but with my recent increase in trail running, it has become more of a problem.  I have started a daily, ankle mobility, stretching routine and hope that it will help not only my tightness in my calves but also my bottom position of my squat.  I will keep you posted.

Let me know what you need to work on and what you plan to do to work on it.

Period 7 Weight Training Blog #4

Believe it or not this is our fourth week of school. We have introduced several lifts and spent a lot of time working on form. It is essential that we get our form right before we move up in weight. In order to get our form right we need to know what we are doing wrong, so that we can fix it.


For this weeks blog I want to know what lift or movement has given you the most trouble and what in particular about that lift or movement is the problem. Finally what are you doing to work on fixing the problem.

For example, It has recently come to my attention that I have issues with ankle mobility and specifically tightness in my calves. I have had these issues all my life, but with my recent increase in trail running, it has become more of a problem. I have started a daily, ankle mobility, stretching routine and hope that it will help not only my tightness in my calves but also my bottom position of my squat. I will keep you posted.

Let me know what you need to work on and what you plan to do to work on it.

Period 4 General PE Blog 3 Football

Alright boys and girls, we have had a change in plans and will be starting football this week as opposed to tennis.  If you have done the tennis blog great!  You will not have to do it when it comes back up, but you still have to complete this weeks football blog.

We are starting football and as I told you Monday football is a complicated sport because there are so many different positions and each position has a different responsibility, and requires a different skill set. The object of the game is to get the ball down the field to score. Assigning the right position to each player will make this job easier.  Take a moment to read over the positions and the skills that each position should have and assign the members of your team to each position.  Strategy comes into play here also.  You may have a person who is fast and good at catching, but is also your best quarterback.  You will have to decide where to put them.  These positions are not permanent and can be switched at any time.
Quarterback - Good under pressure, can make quick decisions, nice throwing arm.

Wide Reciever - Fast person with an ability to catch.

Tight End- Good at catching short passes doesn't need to be superfast.

Center - Must be willing to touch the ball on every play. Doesn't need to be superfast but has good hands.

Runningback - Is agile. Has ability to cut back and forth and make people miss the tackle through dodging and finding the open lane.



Please assign positions for every person on your team and yourself.

Period 2 Weight Training Blog 3 What is a Metcon?

The term "metcon" was shortened from metabolic conditioning. Metabolic conditioning refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. We will talk about the energy pathways the body uses in future posts, and how metcons train each. The short definition of a metcon is high intensity interval training. We will perform our first metcon this week. "1/2 Cindy" is a workout where we do as many rounds as possible in 10 minutes of the following exercises. 5-pull-ups, 10-push-ups, 15squats. For this weeks blog I want you to explore the blog or use google if you need to and list for me three energy pathways the body uses to convert food into fuel. This will be a 10 point summative assessment ans I will not post your responses until next Monday.

Period 7 Advanced Weight Training Blog 3 What is a Metcon?

The term "metcon" was shortened from metabolic conditioning.  Metabolic conditioning refers to conditioning exercises intended to increase the storage and delivery of energy for any activity.  We will talk about the energy pathways the body uses in future posts, and how metcons train each.  The short definition of a metcon is  high intensity interval training.  We will perform our first metcon this week.  "1/2 Cindy" is a workout where we do as many rounds as possible in 10 minutes of the following exercises.  5-pull-ups, 10-push-ups, 15squats.  For this weeks blog I want you to explore the blog or use google if you need to and list for me three energy pathways the body uses to convert food into fuel.  This will be a 10 point summative assessment ans I will not post your responses until next Monday.

Period 2 Weight Training

We are in the middle of fitness testing. Fitness testing is not always the most fun thing to do but it is important. For this weeks blog let me know why you think fitness testing is important. If you don't think it is important defend your reasoning.


 
Also check out Bubba's Belly Run it is being held in a couple of week right down the street. The proceeds go to a good cause and I plan on running it. I encourage all of you to get involved in health and fitness events in the community and I will highlight several as the year progresses.

Period 4 General PE Blog 2 Fitness Testing

We are in the middle of fitness testing. Fitness testing is not always the most fun thing to do but it is important. For this weeks blog let me know why you think fitness testing is important. If you don't think it is important defend your reasoning.

Also check out Bubba's Belly Run it is being held in a couple of week right down the street. The proceeds go to a good cause and I plan on running it. I encourage all of you to get involved in health and fitness events in the community and I will highlight several as the year progresses.

Period 7 Advanced Weight Training Blog #2 Fitness Testing

We are in the middle of fitness testing.  Fitness testing is not always the most fun thing to do but it is important.  For this weeks blog let me know why you think fitness testing is important.  If you don't think it is important defend your reasoning.

Also check out  Bubba's Belly Run it is being held in a couple of week right down the street.  The proceeds go to a good cause and I plan on running it.  I encourage all of you to get involved in health and fitness events in the community and I will highlight several as the year progresses.

Period 2 Beginning Weight Training

Welcome Back! Hope the summer was enjoyable and relaxing and that you are ready to work hard this school year.  We are going to have fun and learn a bunch this semester and I can't wait to get started.  For your first blog simply post your name to comments so that I know you know how to do the blog.  Click on comments, type in a comment and be sure to add your name with the comment.  Then choose the profile of anonymous and submit your comment.  It's that easy.  Let me know in class if you are having any issues.

Period 4 General PE

Welcome Back! Hope the summer was enjoyable and relaxing and that you are ready to work hard this school year.  We are going to have fun and learn a bunch this semester and I can't wait to get started.  For your first blog simply post your name to comments so that I know you know how to do the blog.  Click on comments, type in a comment and be sure to add your name with the comment.  Then choose the profile of anonymous and submit your comment.  It's that easy.  Let me know in class if you are having any issues.

Period 7 Advanced Weight Training

Welcome Back! Hope the summer was enjoyable and relaxing and that you are ready to work hard this school year.  We are going to have fun and learn a bunch this semester and I can't wait to get started.  For your first blog simply post your name to comments so that I know you know how to do the blog.  Click on comments, type in a comment and be sure to add your name with the comment.  Then choose the profile of anonymous and submit your comment.  It's that easy.  Let me know in class if you are having any issues.

Periods 3, 6, 7, & 8 Final Blog Summertime...........Almost!

Believe it or not the year is just about over,  This will be your last blog.  We do not have a final exam in Physical Education.   I would like to think the last 18 weeks have been useful to you in some way.  It was definitely unique in that we started the semester with two historic snow storms and an unanticipated second winter break.

A great practice to get in the habit of early in life is that of reflection.  When you reflect on things you take a moment to look back and figure out what was good, bad, or just different.  This practice will keep you from making the same mistakes over and over and will help you figure out what things work for you as an individual.  We are all different and things effect us and work for us in different ways.

For your final blog, I want you to take a moment to really think back throughout the semester and list for me three things you learned or just liked about the semester and three things you did not like or wish you had learned.  Feel free to speak your mind.  I use this reflection to help plan my future classes.


Have a great summer and make sure you get out there and move!

Period 3 Blog 4.5 Processed Carbs

Many of you are starting to realize that your current way of eating is slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.


Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. Constant consumption of processed carbohydrates means rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially sugar and the process repeats itself creating this vicious cycle that can eventually lead to any number of metabolic diseases.

This process created in part by the over consumption of process foods has lead to an increase in type 2 diabetes in our generation. This blog is a little bit longer and I will give you two weeks to complete it. It will count as a summative assessment towards your fourth quarter grade. I want you to spend some time reading up on type 2 diabetes and in your own words and in no more than two paragraphs, explain to me;

1. What is type 2 diabetes?
2. Why it is a concern to your generation?

Period 6 Blog 4.5 Processed Carbs

Many of you are starting to realize that your current way of eating is slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.


Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. Constant consumption of processed carbohydrates means rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially sugar and the process repeats itself creating this vicious cycle that can eventually lead to any number of metabolic diseases.

This process created in part by the over consumption of process foods has lead to an increase in type 2 diabetes in our generation. This blog is a little bit longer and I will give you two weeks to complete it. It will count as a summative assessment towards your fourth quarter grade. I want you to spend some time reading up on type 2 diabetes and in your own words and in no more than two paragraphs, explain to me;

1. What is type 2 diabetes?

2. Why it is a concern to your generation?

Period 7 Blog 4.5 Processed Carbs

Many of you are starting to realize that your current way of eating is slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.



Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. Constant consumption of processed carbohydrates means rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially sugar and the process repeats itself creating this vicious cycle that can eventually lead to any number of metabolic diseases.


This process created in part by the over consumption of process foods has lead to an increase in type 2 diabetes in our generation. This blog is a little bit longer and I will give you two weeks to complete it. It will count as a summative assessment towards your fourth quarter grade. I want you to spend some time reading up on type 2 diabetes and in your own words and in no more than two paragraphs, explain to me;


1. What is type 2 diabetes?


2. Why it is a concern to your generation?

Period 8 Blog 4.5 Processed Carbohydrates and You

Many of you are starting to realize that your current way of eating is slanted more towards the macronutrient of carbohydrates. Even more problematic is that many of us are relying on processed carbohydrates for our meals, especially in the morning. Processed carbohydrates are foods that have had all or most of their natural nutrients and fiber removed in order to make them easier to transport and store. Pretty much anything that can sit on a shelf in a bag or a box for a long time without going bad, is a processed carbohydrate.

Why are processed carbs so bad? It's a complicated process but stick with me and I will try to make it as simple as possible. When eaten, carbohydrates are broken down into sugars and circulated through the blood for the body to use as energy. Processed carbohydrates are already partially broken down so the body converts them to sugar very quickly. Too much sugar in the blood is a bad thing, so your body produces insulin in response to a rise in blood sugar. Insulin's job is to allow glucose to enter cells to be used as energy and to store excess glucose. Constant consumption of processed carbohydrates means rapid elevation of blood sugar levels followed by a rapid release of insulin to lower the blood sugar quickly. This sequence of unstable blood sugar levels leads to a condition called hypoglycemia or low blood sugar. In response to this your body craves food, especially sugar and the process repeats itself creating this vicious cycle that can eventually lead to any number of metabolic diseases.

This process created in part by the over consumption of process foods has lead to an increase in type 2 diabetes in our generation.  This blog is a little bit longer and I will give you two weeks to complete it.  It will count as a summative assessment towards your fourth quarter grade.  I want you to spend some time reading up on type 2 diabetes and in your own words and in no more than two paragraphs,  explain to me;
1. What is type 2 diabetes?

2. Why it is a concern to your generation?

Period 3 Blog 4.4 Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this week blog I want you to look back at your three meal from last blog. Look at the meals you ate and see if there is a carbohydrate source, a fat source, and a protein source for each meal. Let me know if you are deficient and where.

Period 6 Blog 4.4 Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this week blog I want you to look back at your three meal from last blog. Look at the meals you ate and see if there is a carbohydrate source, a fat source, and a protein source for each meal. Let me know if you are deficient and where.

Period 8 Blog 4.4 Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this week blog I want you to look back at your three meal from last blog. Look at the meals you ate and see if there is a carbohydrate source, a fat source, and a protein source for each meal. Let me know if you are deficient and where.

Period 7 Blog 4.4 Macronutrients

There are three Macronutrients that your body needs to get from food for energy and for survival. They are carbohydrates, fats and proteins. Everything that you eat falls into one of these three categories. Your body needs all three. In order to optimize energy levels and health it is important to get all three in each meal that you eat.

Common sources of carbohydrates - starchy foods (like grain, bread, cereals and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Common Sources of proteins meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Common Sources of fat meat, poultry, nuts, milk products, butters and margarines, oils, lard, olive oil, avocados, nuts, and coconut oil.


After looking over your nutritional habits from the last blog, it obvious that many of us are well fueled with carbohydrates. Some of us are getting a little bit of protein and very few of us eat much fat at all. For this week blog I want you to look back at your three meal from last blog. Look at the meals you ate and see if there is a carbohydrate source, a fat source, and a protein source for each meal. Let me know if you are deficient and where.

Period 3 Weight Training Blog 4.3 Nutrition

This will be the first of a three week series on nutrition. We are going to take a look at what you are currently eating, why you eat that and than make some suggestions as to better ways to fuel you body for both health and athletic performance. For this weeks blog I want you to leave me a comment telling me what you ate for your last three meals. For example I am typing this at 7am on Monday and my last three meals are listed below.

Breakfast(this morning)
4 scrambled eggs with ham and spinach and a handful of almonds

Snack(last Night)
Grapes a hunk of turkey and two tablespoons of sunbutter

Dinner(yesterday)
Chicken and sundried tomato sausage, Mr. Kirk's famous grilled chicken wings, asparagus, and sweet potato fries.

Period 6 Principles of PE Blog 4.3 Nutrition

This will be the first of a three week series on nutrition. We are going to take a look at what you are currently eating, why you eat that and than make some suggestions as to better ways to fuel you body for both health and athletic performance. For this weeks blog I want you to leave me a comment telling me what you ate for your last three meals. For example I am typing this at 7am on Monday and my last three meals are listed below.

Breakfast(this morning)
4 scrambled eggs with ham and spinach and a handful of almonds

Snack(last Night)
Grapes a hunk of turkey and two tablespoons of sunbutter

Dinner(yesterday)
Chicken and sundried tomato sausage, Mr. Kirk's famous grilled chicken wings, asparagus, and sweet potato fries.

Period 7 Weight Training Blog 4.3 Nutrition

This will be the first of a three week series on nutrition. We are going to take a look at what you are currently eating, why you eat that and than make some suggestions as to better ways to fuel you body for both health and athletic performance. For this weeks blog I want you to leave me a comment telling me what you ate for your last three meals. For example I am typing this at 7am on Monday and my last three meals are listed below.

Breakfast(this morning)
4 scrambled eggs with ham and spinach and a handful of almonds

Snack(last Night)
Grapes a hunk of turkey and two tablespoons of sunbutter

Dinner(yesterday)
Chicken and sundried tomato sausage, Mr. Kirk's famous grilled chicken wings, asparagus, and sweet potato fries.

Period 8 Principles of PE Bliog 4.3 Nutrition

This will be the first of a three week series on nutrition. We are going to take a look at what you are currently eating, why you eat that and than make some suggestions as to better ways to fuel you body for both health and athletic performance. For this weeks blog I want you to leave me a comment telling me what you ate for your last three meals. For example I am typing this at 7am on Monday and my last three meals are listed below.

Breakfast(this morning)
4 scrambled eggs with ham and spinach and a handful of almonds

Snack(last Night)
Grapes a hunk of turkey and two tablespoons of sunbutter

Dinner(yesterday)
Chicken and sundried tomato sausage, Mr. Kirk's famous grilled chicken wings, asparagus, and sweet potato fries.

Period 8 Blog 4.2 Principles of PE Sleep

For this weeks blog we are going to look at your sleeping habits. If you were in my class last semester we talked about it then but with the day's being longer and summer on the horizon, it is an important topic to revisit.

Sleep

How much are you getting and what is the quality of the sleep you are getting? If you are like most teenagers, 5 hours seems to be the norm and it is cool if you can function on less. But the truth is the price you are paying for this is high and the time that is saved by cutting sleep is may end up being paid back in the form of disease.

Several studies have shown how quickly sleep deprivation effects just about every bodily system and can contribute to stress, inflammation, cancer, heart disease, and diabetes. Other studies have shown the symptoms of sleep deprivation mirror those of ADD/ADHD and can lead to a misdiagnosis in teens.

The recommended amount of sleep per night is seven to nine hours; however, most Americans average somewhere around six. Researchers found that the further away one is from getting the recommended hours of sleep, the higher their risk of obesity is.
Lack of Sleep and the Obesity Connection
Less than four hours: 73 percent risk
Five hours of sleep: 50 percent risk
Six hours of sleep: 23 percent risk


What can you do about it? Treat sleep the same way you treat your nutrition. It is almost as important. Set a time to get into bed that will allow for, at the very least, 7 hours of sleep, preferably more. Make your bedroom a cool dark sanctuary. There should be only one thing going on in your bed, sleep. Watching TV in bed is a huge hindrance to deep sleep. Get all electrical and lighted devices away from your bed. When the lights are off, you should not be able to see your hand in front of your face. Try to standardize your schedule. If you have to get up at 5am during the week, try to make your wake-up time during the weekend not stray too far from that. Sleeping in late on the weekends will reset your circadian rhythms and have you playing catch up till Wednesday of the next week. The last few tips most of you probably already know. No coffee or any caffeinated drinks late in the day. Alcohol really screws with the sleep cycle, and again late night TV stimulates the brain and makes it harder to get to sleep.


for your blog this week I want you to answer 2 questions.

1. On average, how much sleep are you currently getting?

2. What are circadian rhythms

Period 7 Blog 4.2 Weight Training Sleep

For this weeks blog we are going to look at your sleeping habits. If you were in my class last semester we talked about it then but with the day's being longer and summer on the horizon, it is an important topic to revisit.


Sleep
How much are you getting and what is the quality of the sleep you are getting? If you are like most teenagers, 5 hours seems to be the norm and it is cool if you can function on less. But the truth is the price you are paying for this is high and the time that is saved by cutting sleep is may end up being paid back in the form of disease.

Several studies have shown how quickly sleep deprivation effects just about every bodily system and can contribute to stress, inflammation, cancer, heart disease, and diabetes. Other studies have shown the symptoms of sleep deprivation mirror those of ADD/ADHD and can lead to a misdiagnosis in teens.

The recommended amount of sleep per night is seven to nine hours; however, most Americans average somewhere around six. Researchers found that the further away one is from getting the recommended hours of sleep, the higher their risk of obesity is.

Lack of Sleep and the Obesity Connection
Less than four hours: 73 percent risk
Five hours of sleep: 50 percent risk
Six hours of sleep: 23 percent risk

What can you do about it? Treat sleep the same way you treat your nutrition. It is almost as important. Set a time to get into bed that will allow for, at the very least, 7 hours of sleep, preferably more. Make your bedroom a cool dark sanctuary. There should be only one thing going on in your bed, sleep. Watching TV in bed is a huge hindrance to deep sleep. Get all electrical and lighted devices away from your bed. When the lights are off, you should not be able to see your hand in front of your face. Try to standardize your schedule. If you have to get up at 5am during the week, try to make your wake-up time during the weekend not stray too far from that. Sleeping in late on the weekends will reset your circadian rhythms and have you playing catch up till Wednesday of the next week. The last few tips most of you probably already know. No coffee or any caffeinated drinks late in the day. Alcohol really screws with the sleep cycle, and again late night TV stimulates the brain and makes it harder to get to sleep.

for your blog this week I want you to answer 2 questions.
1. On average, how much sleep are you currently getting?
2. What are circadian rhythms