fitness family

A STEP-BY-STEP GUIDE to planning a

fun fitness night for your school.

YOUR SCHOOL CAN EARN UP TO

1,000

BONUS BOX TOPS!

TM

Check Out EatPlayBurn.com for more information and activities.

n o i t a c u d E r o F s p o T Box t h ig N s s e n t i F ly i Fam Brief Overview Inside you will find a step-by-step guide for setting up a family fitness night at your school. what is a family fitness Night? An evening of fun and fitness put on by your school consisting of 6 activity stations manned by school staff and volunteers designed to teach parents and students how fun and simple it can be to stay healthy. How will i Know what to Do? Just keep reading. Inside you’ll find directions for everything you need to know to set up your school’s Family Fitness Night. It is a lot simpler then you think. How Can Box Tops for education Help? Aside from providing you with this convenient guide, Box Tops for Education will provide your school with prizes to be given away on the night of your event, and we’ll reward your school with 1,000 bonus Box Tops just for participating. How to participate: All you have to do is let us know when your night is scheduled. We also ask that you complete a brief survey after the event to let us know how things went. Your experience will help us in planning future programs.

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? t h g i N s s e n t i F y l i m a F Why A we all KNOw HOw impOrTaNT good nutrition and exercise are for us. Unfortunately, most kids are not getting enough exercise or eating what they should. Kids should engage in at least 60 minutes of physical activity everyday. But way too many kids are not getting even this minimum amount of exercise.1 The average child spends 5½ hours a day sitting in front of some kind of screen despite the fact that school-age children should not be inactive for longer than 2 hours at a time.2 Compared to inactive kids, those who get 60 minutes or more of physical activity a day have higher levels of fitness and stronger muscles. They also have less body fat, stronger bones and reduced symptoms of anxiety and depression.2 Less than 25% of kids get their daily-recommended servings of fruits and vegetables.3

YOUR SCHOOL CAN EARN UP TO

1,000

BONUS BOX TOPS!

Not only is this event a fun way to get kids moving and teach kids and parents more about exercise and nutrition, it is also a great way to earn more cash for your school! Following your event, just complete a brief survey about the experience, and your school will be credited with 1,000 Bonus Box Tops. We value your input and want to use your comments to help make this test program even better in the future.

9 out of 10 Americans (including kids) do not get enough whole grains in their diet.4 These are just a few of the reasons why Box Tops for Education wants to help you promote exercise and good nutrition in your school. And because kids spend most of their time in school, it is an ideal place to teach them the importance of physical activity and healthy nutrition. It’s also a great place to teach both kids and their parents that staying fit can be as simple as finding different ways to have fun. 1. The Presidents Council On Physical Fitness and Sports Physical Activity Facts 2. http://kidshealth.org/parent/nutrition_fit/fitness/exercise.html 3. http://www.adcouncil.org/default.aspx?id=475 4. Bell Institute of Health and Nutrition. Go With the Whole Grain for Kids Leader Guide. Available at http://www.bellinstitute.com

with this step-by-step guide your school can create an entertaining night for kids and parents that gets them moving and teaches them how to be more active and make healthy food choices in their everyday lives. 3

Tips for a Successful t n e v E t h ig N s s e n it F y il Fam Get the Teachers On Board Start by asking your school’s PE teachers to help conduct the event. If they are willing to help, they will make great leaders. Find The Right Location Find a space in your school, such as the gym, that is large enough to accommodate all of the participants and still leave plenty of room for the activity stations. Timing Evenings during the week work well for most school events, but consider what best fits your school’s schedule. A 90-minute event should be enough time for everyone to participate. Since the kids in this program are relatively young, plan to have the event in the early evening (example 6:30 p.m. to 8 p.m.) in order to not conflict with bedtimes.

fitness family

Recruit Volunteers Reach out to parents, teachers, PTA/PTO members, coaches, community organizations and local health organizations. An excellent best practice is to ask local high school or college students and athletes to help set up and man each of the activity stations. Not only are they great people to run the stations, but their participation makes it even more exciting for the younger kids! Snacks Consider if a meal or snacks should be provided for the event. If so, reach out to local retailers or restaurants for donations and/or discounts. Try to keep it healthy to support the Health and Fitness theme of the event. Find A Partner Think about good potential local partners for your Family Fitness Night. Do you have a YMCA or other family fitness organization that might want to support the event with volunteers or additional activities? Other Needs Be sure to check on any specific arrangements your school requires for after school events. Find out if a janitor or security is needed for the event and make arrangements.

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e n li e m i T d n a e d i u G Pre-Planning 6-8 weeKs BefOre yOur eveNT • Set location, time, date • Identify and reach out to potential volunteers and/or partners • Plan for snacks or meal • Decide on prizes for the event

4 weeKs priOr TO yOur eveNT • E-mail parents letting them know about the event • Distribute fliers to kids at school • Have a planning meeting with volunteers to talk through event

2 weeKs priOr TO yOur eveNT • E-mail volunteers with agenda and details • Remind kids and parents about the upcoming event

NiGHT Of eveNT • Set-up: have stations marked and ready to go with equipment and/or materials • Have volunteers arrive 30 minutes prior to starting the event • Welcome your group to the event

afTer eveNT: • Thank the school administration and volunteers • Complete Box Tops for Education survey • You’ll receive Bonus Box Tops once survey is complete

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r e ly F : t n e v E r u o Y g n i t o m o r P r o F ls ia Mater On these pages you will find some helpful materials for promoting your Family Fitness Night. We’ve made it easy to download and customize the materials for your school’s activity. Download this flyer here and customize it for your school’s event. Then, ask the teachers to send it home with their students.

fitness family

Fitness Night ile learning wh er eth tog ily a chance to play fam ole wh r you e giv will ay choices. making healthy everyd about keeping active and do your family seeks to out y stations to try. While r you n tur There will be 6 activit to ys wa new tion you’ll be learning each other at each sta ily fitness time. family fun time into fam

Come enjoy a night of

Help our school earn up to

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Bonus

just by participating!

healthy fun. Our Family

Education, we will be ! Thanks to Box Tops For e And there are prizes too event and also will hav eaway the night of the holding a giftcard giv es. contests for student priz

Click To Edit ation Registration Inform e or Administrative Offic 1 89 6-7 45 312 ll Ca by Deadline Date

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ve rmation email to recei tration through confi email registrants only. must confirm regis new School supporters l address. Valid for Offer ends 5/31/10. one 5 Bonus Box Tops offer per emai Bonus Box Tops. Limit

©2010 General Mills

aTTeNDaNCe sHeeT Consider having a Box Tops for Education sign-up sheet to the event to get more parents signed up to try to increase your school’s earnings. 6

l i a m E : t n e v E r u o Y g n i t o m o r P r o F ls ia Mater On these pages you will find some helpful materials for promoting your Family Fitness Night. We’ve made it easy to download and customize the materials for your school’s activity. you can also download this word document here and customize it for your school’s event. Then, cut and paste it into an e-mail and send it to parents. Family Fitness Night New Message

Send Now To: Subject:

Send Later

Delete

Save As Draft

Parents Family Fitness Night

Dear pareNTs,

y, h lt a e H f o t h ig N a r fo s U in Jo y. Active Fun for the Whole Famil

family

are ily get active. That’s why we nts to help you and your fam (insert Name of school) wa Night for (insert Date). planning a family Fitness oving in a fun atmosphere. your family moving and gro get to s tion Sta out who in y ivit Act 6 There will be try. It’s your chance to find ferent exercises for you to dif h wit up whole family r set you be l for wil great chance Each station , the most agile. It’s also a est ong str the t, s. tes ice fas cho the lthy everyday your family is ping active and making hea kee ut abo ng rni lea ile wh to play together t card ion. We will be holding a gif red by Box Tops for Educat nso spo zes pri nt eve are There zes for competitions. event and giving away pri giveaway the night of the

sHOw up we CaN aND, if eNOuGH Of yOu fOr Our sCHOOl.

ps earN 1,000 BONuuss BOx TO

serrtt Contact Name) ase contact (innse To sign your family up, ple address) at (insert Contact email e dressed to move. Grab your sneakers and com We hope you can join us!

x tops o b s u n o b tter plus: earn 5

il newsleitness. a m e s p o T x o /f the B www.btfe.com u sign up for at

when yo

YOU’LL RECEIVE

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Tops products Recipes and coupons for Box e stores and Exclusive ways to save atol!onlin earn cash for your scho

ve confirmation email to recei rm registration through email registrants only. ol supporters must confi l address. Valid for new emai Offer ends 5/31/10. Scho per offer Tops 5 Bonus Box Bonus Box Tops. Limit one ©2010 General Mills

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t n e v E r u o Y p U g n i t Set regular exercise is very important for building and maintaining cardiovascular, muscular, joint and emotional health, among other benefits. Based upon these benefits and the importance of eating right, we recommend setting up 6 stations in your school gym or chosen facility focusing on the fitness and health topics below: Cardiovascular, abdominal strength, upper Body strength, flexibility, agility, Nutrition. Feel free to substitute in your own activities, if there are some that your PE teacher would rather include. At each of the 6 stations, provide a few different activities and let the kids choose one activity from each stations (suggestions below). allow approximately 10 minutes for each station: 2 minutes to rotate to a new station, 2 minutes to explain the importance of each station and 2 minutes for each exercise, with a few extra minutes included to help stay on track.

A maximum of 10 kids at each station is a good guide. However, this number might vary for your event depending upon your facility and activities. see the next page for a floor layout and suggestions on how to best setup your event. To help make it clear to the participants what activities go with each fitness topic, we recommend using the color-coded activity station worksheet you can download here. Print enough for each participant and hand them out the night of the event. Then, use color-coded cones and signs to designate each of the 6 activity stations. Tip: Use this worksheet as a basis for handing out some of the prizes during the evening. Have one volunteer act as an mC for the night, kicking off and guiding the evening’s activities. Prior to getting into the activities for the night, spend about 15 minutes going around to the various stations and quickly showing everyone how to do the different exercises. This will keep things moving smoothly and let the kids and parents jump right into the activities.

Use music as a cue for starting and stopping the activities. 8

STATION

1

CARDIOVASCULAR

STATION

2

ABDOMINAL STRENGTH

STATION

3

UPPER BODY STRENGTH

FLOOR LAYOUT Find a space in your school, such as the gym, that is large enough to accommodate all of the participants and six activity stations. This Floor Layout is an example of how you can set up the activity stations.

STATION

4

STATION

5

FLEXIBILITY

AGILITY

©2010 General Mills

STATION

6

NUTRITION 9

STATION

Activity Station Cards

1

CarDiOvasCular

introduction and welcome: Aerobic activity he lps to build endu rance, strengthen heart and improv the es the body’s abili ty to deliver oxyg to all its cells. Ea en ch of these activi ties is a great way increase your card to iovascular health .

On the following pages are Activity Station Cards you can cut out and leave at each station to help volunteers explain the activities to the kids. They are color-coded to correspond with the cone color at each station.

aCTiviTy 1:

walk/Jog/run/Hur dles: Set up a lane around the perimeter of the gym for walking, jogging or runnin a variation, you ca g. As n add hurdles to create more chal for the older kids lenge .

aCTiviTy 2:

Toe Taps: Standi ng with feet shou lder-width apart, alternate moving legs forward and back and tapping on the floor. toe

aCTiviTy 3:

Jump rope: Have kids do any versio n they like of jum rope (e.g. forwards p , backwards, on on e foot) ©2010 General Mi

lls

aBDOmiNal 2 sTreNGTH ome:

STATION

les that n and welc p of 6 musc u ro g introductio a re a trong al muscles . Building s is The abdomin lv e p e th bolism, the ribs to crease meta extend from in lp e h n a Each c uscles tter health. e b ll ra e v abdominal m o d to your ture and lea strengthen to y a improve pos w t a re vities is a g of these acti uscles. abdominal m

aCTiviTy 1: nal sit ups or crunches ups: Traditio sit

aCTiviTy 2:

nder the chin

Crunche Tennis Ball ches and do crun

nnis ball u s: Place a te

r standing,

aCTiviTy 1: ing Ball pass: Either sitting o pass a ball to d to back, then ting or stan

ck sit cles. nd stand ba a p u ir a oblique mus p e s th g in rk have kid o e, w eral Mills om side to sid ©2010 Gen each other fr

10

STATION

4

flexiBiliTy

introduction and welcome: Stretching exercises help impro ve flexibility, allowing muscles and joints to bend an d move easily through their full range of motion. Stretchin g is also important for preventing injury.

fitness family

aCTiviTy 1:

front leg raises: Lie on your back and raise your straight leg up to be perpendicular wit h your body. Alternate legs.

aCTiviTy 2:

side leg raises: Lie on your side and lift your top leg up 45 degrees and lower. Sw itch sides after 1 minute. Continue to alternate sides for the duration of the station time.

aCTiviTy 3:

Bear Hugs: Standing tall, ben d one knee and pull or “hug” your leg into your chest, release leg and step slightly forward. Alternate sid es with each step.

upper BODy 3 sTreNGTH

aCTiviTy 4:

STATION

Chair sits: Sit against the wa ll in a chair position, arms down to the side or out in fro nt.

elcome: introduction and w est, back and include your arms, ch Upper body muscles n improve strong upper body ca shoulder muscles. A position. density and body com ne bo , ss ne fit ar ul sc cardiova

©2010 General Mills

aCTiviTy 1:

n be done tion of push-ups ca ria va y An s: up sh pu ps, knee push-ups) (e.g. military push-u

aCTiviTy 2:

ze ball sketball or similar si ba a e ac Pl : ps -u sh Ball pu em lower down ’ chests and have th ds ki e th th ea rn de nal un riation on the traditio va er si ea an is is to the ball. Th push-ups.

aCTiviTy 3:

h and hold

ay need help to reac

ds m pull-ups: Younger ki onto the bar.

aCTiviTy 4:

ms straight ng upright, raise ar di an St : es is ra m ar lateral vel. Lower ey reach shoulder le th til un s de si e th out to ring allotted time. ©2010 General Mills arms and repeat du

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STATION

5

aGiliTy SWITCH

me: introduction and welco tely ion rapidly and accura sit po dy bo ge an ch to The ability ical fitness. sic component of phys ba a is e nc la ba g in los ults. without tivities for kids and ad ac d an ts or sp y an m Agility is important in

aCTiviTy 1:

aCTiviTy 2:

in diameter or dots (approx 6 inches Dot Drill: Place 5 large across s move back and forth kid ve ha d an or flo e th similar) on as shown on the right. the dots with their feet

aCTiviTy 3:

LEFT FOOT

RIGHT FOOT BOTH FEET RIGHT FOOT

LEFT FOOT

one out 15 yards apart, 3 on ab gs ba an be 5 up t shuttle run: Se gs from s “shuttle” the beanba kid ve Ha r. he ot e th side and 2 on e opposite side. have been moved to th 5 l al til un r he ot e th one side to

START

rds on the floor about 15 ya es lin l lle ra pa e ac Pl s: line Touche ck and ial and have kids run ba er at m r he ot or pe ta g apart usin end. uching the tape at each forth between lines, to

h. Have e about 15 feet in lengt lin a e ak m to or flo e th Put tape on d of the tape, single leg line Jumps: When they reach the en . ot fo e on on ng pi m ju the line e. the kids zig zag across g during the allotted tim in go ep Ke d. en r he ot e to th turn around and go back General Mills

aCTiviTy 4:

©2010

Bear Hugs! 12

maTerials Download the “mypyramid for Kids” information here and use it to lead a simple, interactive session with kids and parents about healthy nutrition. This would be a good time to provide parents with the My Pyramid handouts available here.

NuTriTiON

STATION

6

introduction and welcome

in a child’s despite how important it is y, da ery ev n tio tri nu ht rig e This area • Few kids get th estyle and a proper weight. lif hy alt he a ing ain do int ma development and in ergy to play and allows us to en ve ha , ow gr us lps he hy w eating healt y. will help you understand ho t ways to eat healthy everyda ou ab ng lki ta tes nu mi few a better in school. Let’s spend

Nutrition Overview

estions about nutrition:

few fun qu • Start by asking the kids a

s here - 15 kids get every day? e leader could provide option (Th y. Q: How much exercise should da ry eve y ivit act cal minutes of physi a: Children need at least 60 nutes, 60 minutes) minutes, 30 minutes, 45 mi every day? t translates to at in should kids and adults get gra ole wh ch mu w Ho grains. For most people tha Q: ole wh 2. m fro gs vin ser in gra half their a: Kids and adults should get or pasta each day. eals, breads, crackers, rice, cer in gra ole wh of oz. 3 st lea better in school? better in school, have better bit that can also help kids do t kids who eat breakfast do 3. Q: What’s a healthy ha tha ws sho rch sea Re !!! -ups can enjoy the akfast o skip breakfast. And, grown a: Get out of bed and eat bre wh s kid n tha ts igh we y bod body weights. healthier trient intakes and healthier nu nutrient intakes, and have ved pro im ve ha ast akf s who eat bre same health benefits - adult s? sh triple their daily veggie s - fre or frozen vegetable cans, kids included, need to 4. Q: What’s more nutritiou eri Am st Mo sh! fre as s iou nutrit a: Frozen veggies are just as g veggies. with all kinds of great-tastin te pla r you servings, so color d.gov/kids

1.

Pyrami terials downloaded from My ma ing us s” Kid for d mi ts yra yP eat resource for both paren gr a • Next introduce them to “M is s” Kid for d mi yra yP the 5 food groups. “M and take the group through ng. t eating healthy and exercisi ou ab re mo rn lea n to s kid d an tips from the “exercise” colum few a g kin pic Try t. ee sh s” “Tips for Familie d parents take away 1 or 2 an • Give a quick overview of the s kid lp he ll wi ief br d an Keeping it simple hy. and the “eat right” column. rk towards being more healt wo to ay aw ht rig ke ma n ca actions that they

on station:

Tips for running the Nutriti

or parent in health teacher, school nurse s nd ou gr ck ba al ion ss ofe alth pr • Recruit volunteers with he e Nutrition Station. the health/medicine - to lead th eractivity and information on int e th of me so p ou gr e th tion and show • Have a computer at the sta . MyPyramid.gov/kids website excited about learning. d an d ge ga en s kid ep ke to this station interactive ©2010 General Mills Tip: Think about how to make 13

ls ia r e t a M n o i t a t S Nutrition

Worksheet orrow aim for tom MyPyramid set a goal to yesterday and Name:

Check how

you did

Write In Your Yesterday Choices From

The U.S. Department of Agriculture (USDA) has created some great materials on nutrition guidance for adults and kids. We recommend that you download these materials and use them as handouts at the Nutrition Station. You can download each of these helpful handouts at MyPyramid.gov/kids. Print enough to hand out one to each family.

Goal

Food and Activity

Tip s

half your grain Make at least s. whole grain

Grains

Breakfast:

alents , 6 ounce equiv 1 slice bread alent is about d rice, (1 ounce equiv l, or ½ cup cooke 1 cup dry cerea l) pasta, or cerea

Lunch:

Fruits

Make most choic not juice.

Milk

Choose fat-fr most often.

Snack:

ee or lowfat

ty:

Physical activi

meat and Choose lean y. Vary your chicken or turke fish, beans, choices—more seeds. peas, nuts, and cal activity Build more physi routine at into your daily l. home and schoo

Physical Activity

Tips for Families How did you

E

My food goal

do yesterday?

ounce equivalents

cups

cups

cup 3 cups s cheese = 1 t or 1½ ounce (1 cup yogur milk)

ounce equivalents

to tes of moderate At least 60 minu day or most days. ty a vigorous activi

minutes

______

____________

____________

____________

____________

cups

alents meat, 5 ounce equiv alent is 1 ounce 1 T. peanut (1 ounce equiv y, or fish, 1 egg, dry beans) chicken or turke nuts, or ¼ cup butter, ½ ounce

Not So Great

So-So

Great

____ is: ________ for tomorrow

Estimate Your Total

1½ cups

es fruit,

Dinner:

Meat and Beans

Choice List Each Food p* Grou In Its Food

e Pattern)

1800 Calori

y, 2½ cups orange, starch dark green, (Choose from veggies). peas, or other dry beans and

with Color your plate tasting all kinds of great veggies.

Vegetables

any don’t fit into be * Some foods “extras” may group. These your sugar—limit mainly fat or . intake of these

____________

____________

________ ____________

____________ is: ________ at Right for tomorrow My activity goal .GOv Make half your grain xerci n.usdA se ITIO s whole. Choose MnuTR as whole-wheat bread A E whole-grain foods T E , oatmeal, brown rice, d u C I B L , such RO Set a good exam often. lowfa R E Pand t popcorn, more ple. Be active and Have fun together. get your family to join you. Play with the kids or pets. Go for a walk, the leaves, or play catch. tumble in Vary your veggi es. vegetables—eat spinac Go dark green and orange with your h, broccoli, carrots, Take the President’ and sweet potatoes. s Challenge as a individual physical famil y. Track your activities together Focus on fruits. and earn awards for lifestyles at www.p Eat them at meals, active residentschallenge and at snack time, Choose fresh, frozen .org. too. , canned, or dried, and go easy on the fruit juice. Establish a routi ne. Set aside time Get your calcium-ric each walk, day as activity time— jog, skate, cycle, or h foods. To build lowfat and fat-free swim. Adults need strong bones serve milk and other milk physical activity most at least 30 minutes of products several times days of the week; children 60 minutes or most days. a day. everyday Go lean with prote in. Eat lean or lowfa and fish. Also, chang e your tune with more t meat, chicken, turkey, Have an activity chick peas, nuts, or party. Make the next dry beans and peas. on physical activity. seeds to a salad; pinto Add birthday party center Try backyard Olym beans to soup. beans to a burrito; ed pics, bowling or skating or kidney or relay races. Have party. a

1

2

You can also order a free full-size poster for your event, as well as many other materials, from the MyPyramid.gov/kids website. Just look for the online ordering tab.

(Based On a

3

4

5

6

Change your oil. We all need oil. Get liquid oils such as yours from fish, nuts, corn, soybean, canola and , and olive oil. Don’t sugarcoat it. Choose foods and sugar and caloric sweet beverages that do not have eners as one of the sugars contribute calori first ingredients. Added es with few, if any, nutrients.

7

E

1

2

3

4

5

Set up a home gym. Use household items, foods, as weights. such as canned Stairs can substitute for stair machines.

6 Move it! Instead of sitting through TV move

comm . When you talk on the phone, lift weigh ercials, get up and Remember to limit ts or walk around. TV watching and computer time.

7 Give activity gifts. Give gifts that encou activi ty—active games

rage physical or sporting equipment.

HAVE FUN!

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PRIZES To help encourage attendance, Box Tops For Education can provide you with prizes for your event. The prizes will be mailed to you prior to the event.

fitness family

DOOr prizes fOr pareNTs For extra fun and incentive for parents to attend the event, Box Tops For Education will provide five $15 gift cards to a local grocery retailer. You can enter the names from the sign up sheet into a raffle to give away the gift cards or come up with your own contest.

prizes fOr KiDs Box Tops For Education will provide balls that you can use as prizes for the students. The balls will be a fun reward for the kids for their hard work and something they can use afterwards to play games and keep moving.

a few suGGesTiONs ON HOw TO use THe prizes Award the class with the best attendance rate Use as prizes for event competitions

We hope you find this guide to be a useful resource for planning and running your event, and we look forward to hearing about it. Best of luck for a successful Box Tops for Education Family Fitness Night!

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www.btfe.com ©2010 General Mills