Popsicle Stick Chain Reaction

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Step 1:  Start off with Two Popsicle sticks.  Lay them in an “X” on a flat surface.

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Step 2:  Weave the end of the third popsicle stick underneath the end of the popsicle stick on the bottom of the “X”.  The rest of the third stick should be on top of the top popsicle stick of the “x”.  Make sure to hold them down and don’t let them go.

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Step 3: Repeat step 2 with the fourth popsicle stick. Start under the second popsicle stick and weave over the third. Continue adding sticks until your heart is content.

 

Then let them go……

It looks simple, but it really is not. This was one of the experiments adult Girl Scout leaders did during the Get Moving! Workshop. Some adults had a difficult time doing it. It uses your brain in a different way.

The first time I gave this to the girls, they had a difficult time making it work. Last night, I just gave them the instructions and popsicle sticks again and above is the results. They did an amazing job and I am super proud of them. Try this with your Girl Scout troop. It is a great way to explain different types of energy and how energy is exerted.

Resource: http://www.stevespanglerscience.com/

Dynamic Warm Ups!

I have been doing a ton of research on dynamic warm ups and stretching for roller derby. I’ve found a few bits and pieces of information. I really enjoy reading the http://www.rollerderbyathletics.com/ website. She has a ton of helpful tips!

From all my research, I have learned some things that I want to share with everyone on the interwebs.

Let’s start out with:

What is a dynamic warm up and stretching ?

Dynamic warm ups are warm ups that keep your body moving and engage the muscle groups that you intend on working out. You are moving as you stretch and not doing static stretching. (Static stretching is holding a stretch for 10 or more seconds. You remain motionless. Static Stretching temporary weakens the muscles. That is why I get so frustrated when as soon as I am finished leading a dynamic stretch some people just go and do static stretching. It hinders them though, not me. )

Why is it good for you to do?

Like mentioned above it engages the muscles that you will be using during your workout.   It helps to improve your range of motion. It improves your body awareness and allows better muscular performance and power.

Warm ups and stretching should not make you pant and so exhausted that you don’t want to continue on with practice. i.e. Sprinting for 5 minutes one way, then turning around and sprinting for 5 minutes the other way. What does that accomplish? Are you really warmed up or are you legs just tired from jumping right in to strenuous exercise?

 

I am going to post below one of my favorite dynamic on skate warm up. Maybe, one day, I will get video of it to post up. Until then, here you go….

All of the exercises listed below will be done in 30-45 second increments. If they need to go a little longer, that is all right. You need to adjust to your group.

Skating on the Track in a Clockwise position

  1. Squats – just normal plain old squats.
  2. Squats while touching the right boot, then alternating to the left boot.
  3. Side to Side Lounges
  4. Forward lunges
  5. Forward lunges with a twist, alternating sides
  6. Butt kicks
  7. Toy Soldiers – alternating legs and arms
  8. Skis
  9. Watermelons

Reverse Direction – now we will be going counter clockwise

  1. Watermelons
  2. Skis
  3. Opening and Shutting the Door – hip opener
  4. Jogging
  5. Shuffling Across the Track
  6. Drunken Crossovers

Water, water and more water!

 

water

Water, water, water! So much water! I have been working very hard to keep my body hydrated. I can tell what a difference it has made in my workouts and daily doings. I am less likely to run out of breathe and my endurance is better. But….I need to come up with a water schedule, so I’m not feeling like I am downing it all at once.

Here is what I came up with…what do you think?

6:00 am – Drink a bottle of water when I wake up and on the way to work.

Between 8 am – 10 am – Drink another bottle of water

Between 10 am and noon – Drink another bottle of water

Lunch Time – Have a bottle of water with my lunch to help absorb all the nutrients from my lunch

Between 2 pm – 4 pm – Drink a bottle of water

Around 6 pm – Water with my dinner

On practice days, at 7 pm – Consume, at least 20 oz, of water

After warm ups – Consume, at least 10 oz, of water

For every hour of practice consume 16-20 oz.

And just so everyone knows, I normally use a refillable water bottle.

Drinking water helps your body function smoothly and keeps that metabolism from sputtering to almost a complete stop. Water is helping me with my weight loss goals. Even though I didn’t achieve mine in the time frame I wanted, I am still working towards it. Failure is not an option.

Visit my water post on the Dead Girl Derby Recruitment Website:

http://dgdrecruitment.wordpress.com/2013/08/30/staying-hydrated/

Paleo Blueberry Muffins

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* 2 Cups of Almond Flour

* 3 Eggs

* 1/2 Cup of Honey

*Salt

*1 teaspoon baking powder

*1 Tablespoon Vanilla Extract

*Blueberries

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Preheat Oven to 300 degrees

Mix all ingredients together.  It does form a thick batter as pictured above.

Back 30-40 Minutes

Enjoy!

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These were a hit with my children and I loved them too!  My oldest especially liked them since he has been reading about clean eating and processed foods.   They are super easy to make and the batter tastes yummy!  You don’t have to worry about reading labels, since all the ingredients are right in front of you and the best thing is you can pronounce them all!

The Paleo Shopping Cart

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My Shopping Cart

Week of 5/12-5/17

Fruits

  • Bananas
  • Blueberries
  • Apples
  • Pears
  • Pineapple – canned
  • Avocadoes
  • Watermelon
  • White Peaches
  • Aprium

 Veggies

  • Squash
  • Zucchini
  • Salad
  • Carrots
  • Cauliflower
  • Bell Pepper
  • Sweet Potatoes

 Meat

  • Chicken
  • Bacon
  • Stew Meat
  • Pork Chops
  • Sliced Turkey

 Spices

  • Cinnamon
  • Cumin
  • Coriander

 Baking

  • Vanilla
  • Almond Flour
  • Baking Powder
  • Honey

 Sauces

  • Teriyaki
  • Coconut Milk

 Other

  • Eggs
  • Almond Milk

 

 

My shopping cart is pretty simple. No processed foods in boxes, only a few canned goods, easy and clean.

 Funny thing though, when I got home Shawn asked me why I didn’t get any bread or milk….hmmmm…..this might be difficult for him or I won’t get the support I need at home. That’s okay, because honestly, I don’t need it from him. It is what it is and if he chooses to eat that way, it’s fine. It’s his body, not mine.

Packing for Northland Encampment!

Northland Encampment is a HUGE campout every two yaers for the girls in Girl Scout Troops from the Kansas City North area.  I am fortunate enough to be on Staff.  I am in charge of Tent City.  What’s Tent City?  Oh, it’s just going to house about 400-500 Scouts and Adults per night.  I am super excited about it.  I have put together a checklist of supplies just for the camping part.  I didn’t include the food because I am going to post the recipes after camp.

Here is my ultimate packing list:

Camping Supply List – Northland Encampment

Clothing

  • 2 changes of clothing
  • Jacket
  • Sweatshirt
  • Socks
  • Rainboots
  • Gloves
  • Pajamas
  • Sunglasses
  • Rain Jackets
  • Hats
  • Bandanas

Personal Items

  • Toothbrush/toothpaste
  • Brush
  • Deodorant
  • Soap
  • Towel
  • Sunscreen
  • Insect Repellent
  • Toilet Paper
  • Lip Balm
  • Antibacterial Lotion

Camping Items

  • Tent
  • Tarps
  • Canopy
  • Mallet
  • Air Mattress
  • Sleeping Bags
  • Blankets/Sheets
  • Flash lights
  • Pillows

Other Items

  • Matches/Lighter
  • First Aid Kit
  • Tape
  • Duct Tape
  • Paper
  • Water 2 Gallon Jugs
  • Case of Bottled Water
  • Paper Plates
  • Napkins
  • Cups
  • Eating Utensils
  • Heavy Duty Aluminum Foil
  • Trash Bags
  • Pot holders
  • Firestarters
  • Scissors