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For some kids, the only healthy meal they consume is a meal offered at school during the academic year. During the summer, the Fresno Economic Opportunities Commission (Fresno EOC) Food Service Program is providing no-cost meals to youth in the community through its Summer Food Services Program (SFSP).

Text food or comida to 877877

to find out where some of the listings for summer meals for kids will be held.

Besides eating healthy meals, students and parents are encouraged to work out and stay cool during the triple digit weather here in the Central Valley. Kids need one hour of physical activity everyday, whereas adults need only 2.5 hours a week. Swimming can be a great way to work out and cool down. 

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The Fresno Unified School District has partnered with the City of Fresno to extend pool hours to the weekend for their Community Open Space Program.  All seven high schools are open for the summer. The pools' entrance fees are $1 for children and $2 for adults during the week, and no-cost on the weekend. Check out the schedule below to find the pool nearest you. 

Many people find it difficult or intimidating to incorporate strength exercises into their routine because they don't know what exercises they should do or what muscle groups each exercise targets. Strength exercises increase the strength of bones, muscles and connective tissues, lowering the risk of injury and increasing muscle mass, which makes it easier for the body to burn calories. The Physical Activity Guidelines for Americans recommends that individuals engage in strength or resistance exercises at least 2 times a week.

Source: http://bit.ly/2ouZPxb

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When creating your own resistance training program, it's important to include all the major muscle groups of the body and exercise them all equally. Focusing on one muscle group and neglecting others will lead to a disproportional body, and possibly injury. Multi-joint exercises are the best for you and are the most time efficient because they include multiple muscle groups and joints. Examples of multi-joint exercises are the squat, bench press, row, pull-up, overhead press, and lunges. 

Don't know where to start with resistance or strength exercises? 

Well good news! You don't need a gym membership or expensive equipment to do muscle strengthening activities. Below is a sample routine and guide to help you strengthen all the major muscle groups. Complete each round 3 times with 8-10 repetitions of each exercise. 

Round 1:

1. Push-up
   • Make sure your body is straight.
   • Modification: Place your knees on the ground or do a push up against a wall.
     
     
     
     

2. Row
   • Use cans, small hand weights, heavy objects, or bags full of groceries to do this exercise. 
   • Slightly bend the knees and bend forward at the hip.
   • Maintain a straight and stable back. 
     
     
     
3. Squats
   • Maintain a straight and stable back.
   • Modification: Sit and stand up in a chair.
     
     
      
     

4. Crunches
   
   
   

Round 2:

1. I's, Y's, T's- Shoulder Exercise
   • Raise straight arms in front of your body to make an “I.”
   • Return hands to side and raise arms in a “Y” shape.
   • Return hands to your side and raise your arms in a “T” shape.
   • Repeat.
     
     
     
     
     
     
     
     
     
     
     

2. Reverse snow angels
   • Lie on your stomach with arms straight in front of you.
   • Keep arms straight and move them towards the back of your body in a slow and controlled manner.
   • Don't bend your arms.
   • Focus on working your back muscles.
     
     
     
     
     
     
     
3. Lunges
   
   
   
   
   
   
4. Supermans
   • Lie on your stomach with your arms and legs straight.
   • Raise your arms and legs and hold for a few seconds.
     
     
     
     

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Did you try this workout routine?

Let us know in the comments below. 

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It can often be difficult to work exercise into our busy lives. There are many difficulties we must overcome to meet the two hours and 30 minutes a week, or 30 minutes a day for five days a week, of moderate aerobic physical activity as recommended by the Physical Activity Guidelines for Americans, not to mention the strength or resistance training we need to work in two times a week, and flexibility exercises two to three times a week. Perhaps the most common barrier that's hard to tackle is lack of time. In order to implement an exercise routine into our lives, many of us will need to plan out our day and see where we can fit exercise into our schedule.  

Not only does scheduling and planning our exercise help us find the time, it also helps us create a better structured and more concise work out program and makes us more likely to adhere to a well thought out plan, as opposed to exercising on an impromptu basis. By having a plan, you will likely hold yourself accountable because you set aside that time for your exercise. One important thing to remember is that our exercise doesn't have to take place all at one time. If you exercise for 10 minutes three times throughout your day, you will have met your 30 minute requirement for the day. 

So, if we exercise for 10 minutes before we go to work, take a 10 minute walking break while at work and exercise for 10 minutes after work, we will meet our recommended amount of physical activity for the day. We can also save time by engaging in vigorous physical activity, which is only required for 75 minutes a week, or 15 minutes a day, 5 days a week.  Examples of moderate activity would be light exercises like walking or gardening, while vigorous physical activity would be running, sprinting or swimming. Typically, you will be able to hold a conversation during moderate activity, but will be unable to sing. During vigorous activity, you will not be able to have a conversation without considerable shortness of breath or pausing. 

If you find that you are not motivated to be physically active, find activities that you enjoy and count it towards your daily physical activity time. Spend time with your children playing outdoors or playing sports. Seek social support by joining walking clubs or recreational sports leagues. If you still find yourself short on time or unable to overcome barriers, visit the Center for Disease Control website to see more suggestions for overcoming physical activity barriers. 

Sources:

https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm

https://www.cdc.gov/physicalactivity/basics/adults/index.htm

https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html

https://www.cdc.gov/physicalactivity/basics/adding-pa/index.htm

Physical activity doesn't have to be a chore for you or your children. One fun physical activity can be a simple, affordable and homemade obstacle course. The hype of an obstacle course can help to encourage your child to be more physically active and meet their hour of physical activity every day. An obstacle course can be created using everyday, household items, or, if you're feeling really ambitious, you can construct one out of wood. The benefits of using an obstacle course for physical activity include improved cardiovascular endurance, muscular strength, balance and general motor skills. It is also just plain fun! Here are some ideas to get you started on your own backyard obstacle course. 

Pool noodles and PVC pipe are affordable materials that can be used to create obstacles. For example, you can tape a pool noodle to itself in a circle to create rings that can be tossed. Tie a few pool noodle rings together and you have a "tire" obstacle. Pool noodle rings can also serve as a target in which your kids throw another pool noodle through like a javelin, or they can throw a Frisbee or balls through. You can also use plastic tent stakes and pool noodles to create hurdles for the kids to jump over or crawl under. Stand a few pool noodles up with tent stakes in a line and have your children dribble a ball in between them. 

Obstacle courses can also be created from left over wood supplies from other projects.  A 4-inch by 4-inch piece of wood can be used as a balance beam. Wood shipping pallets can be used as platforms. Old logs can be used as balance steps. Just remember to keep your obstacles age appropriate. It's important to always supervise your children when they are participating in these activities to ensure safety. By chaining together several different activities you can create a fun and engaging source of physical activity.  Be creative and have fun with your kids!      

Let us know about your homemade obstacle course in the comments below!