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Maria Mind Body Health

Are you a night owl or a morning bird?

I’ve been a morning bird my whole life. I love waking up before anyone else and having hours to start. I start my day with my morning routines to help my day be the best it can be!

What I find most interesting is that the most influential people in the World have a structured morning routine to help enhance their performance!

The beginning of the year is a great time to start a new health routine and starting your day with a sauna is a great way to start healing and getting healthy!

The Ultimate Morning Routine starts with a sauna where your body gets rejuvenated while your mind can meditate or spend time in prayer.

HOW TO START THE ULTIMATE MORNING ROUTINE

The ultimate morning routine doesn’t start when you wake up, it starts the night before. I make sure to go to bed early so I get a good night of sleep before I wake up early.

If you are new to a morning routine, the evening before is a great time to visualize your new routine and mentally prepare for all the benefits of waking up and doing a sauna. Early on in my health journey, I would often visualize myself as getting healthier and more fit even before I would start a new health routine. It helped me to accomplish and follow through with my goals.

Doing a morning sauna is great for many reasons. One is the convenience as you can do it before your shower. Since you were going to shower anyway, doing it after the sauna in the morning means you don’t waste any time with a second shower later in the day. You also have high cortisol naturally in the morning. It is one of the ways our body wakes us up. There are good stresses like a sauna that can raise cortisol too, and that is OK, but doing it in the morning when your cortisol is already high anyway means you don’t get a cortisol rise later in the day.

AFTER THE SAUNA

Make sure to hydrate! Don’t just drink water, make sure you add electrolytes in.

Also, the more you sweat, you lose zinc, so adding a zinc supplement or focusing on foods high in zinc is important. The thyroid screams for zinc! If you decide to add in zinc, start slowly with a low dose or you might get nauseous.

Consider doing an ice bath or cold shower. Doing a cold plunge after a sauna helps activate brown fat, increases mitochondrial activity and it helps increase dopamine! Even my son Micah asked, “Why do I get so happy after the sauna and cold plunge?” Yep! This morning routine helps make you happier through the day!

WHERE TO GET A SAUNA BLANKET

We do not have a lot of space at our Keto Condo in Maui so a sauna blanket is perfect for getting all the benefits without taking up space!

What I love about Bon Charge is their constant search for creating products that can really enhance our health and wellness! BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.

Bon Charge is so generous when you use code MARIA, you get 20% OFF! That saves you $140!

Coding Pathways with Ozobots in PE – PHE America

Coding Pathways with Ozobots in PE – PHE America

I love finding creative ways to incorporate STEAM into Physical Education. STEAM stands for Science, Technology, Engineering, Arts, and Math. I was at my daughter’s Open House for her enrichment class in Bayport where she was showing me how her class was using Ozobots to practice coding. I was immediately intrigued by these little coding robots. I immediately noticed how the students’ faces lit up with excitement as they explained to their parents all the functions you could perform with them. Immediately I thought: what if we combine fitness activities with coding? What a great way to relate to the student’s interests and get them excited about fitness!

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If you are not familiar with Ozobots, they are little robots with sensors that allow you to program the behaviors you want the Ozobots to perform. Ozobots move by detecting the color of the line underneath it. They follow the lines using a back-and-forth motion. The Ozobots also detect a combination of colors which are programmed for more complex commands such as “turn around,” “turbo speed,” “backward walk,” etc. Check here for more info on Ozobots.

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My creative juices were flowing! These coding robots are such powerful tools to engage students in hands-on learning. I knew I had to get my hands on some Ozobots immediately. I went to school the next day and reached out to my co-workers to see if anyone had anything they would allow me to borrow. My librarian and one of the Kindergartner teachers emailed me back immediately. I instantly had twelve that just needed to be charged and they were ready to go.

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One of the units I teach in kindergarten through 2nd grade is Pathways and Levels in PE. I teach pathways directly after my locomotor unit. Locomotor skills are skills that move your body from one place to another such as skipping, galloping, jumping, hopping, slide stepping, leaping, walking, jogging, running, rolling, crab walking and bear crawling. Once the students are familiar with these locomotor skills, I can have them practice them while learning about the 3 different pathways (straight, zigzag, and curved), moving at different levels (low, medium, high), and moving at different speeds ( fast, medium, slow). The Ozobots would be a great supplemental material to enhance my students’ learning pathways, speeds, and levels due to the fact that the students can program.

Levels #1
I started by teaching the students how to first read a map while they became familiar with the 3 pathways they could move in. First, I used Michael Beringer (PE-4-kids) Pathway Challenge . I printed out a map for each child and I had them follow the different pathways on the map using a specific locomotor skill. Every minute I would call out “Switch.” At this time, students would switch their maps with a friend and I would switch their locomotor skills. This activity helped the students become familiar with zig-zag, straight, and curved pathways and helped me assess who still needed to work on particular locomotor movements.

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Levels #2
In Level #2, I introduced coding and the engineering design process. Coding is the process of creating steps/instructions that computers can interpret and perform. The engineering design process is a series of steps (7 steps) that engineers use to find a solution to a problem. I love having students use this process because it lends itself to a growth mindset and encourages students to see failure as a step toward learning.

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At this level, student A was the programmer and student B was the computer who followed the coded pathway. I gave each student a blank piece of paper and they had to create and code their own Pathway map. The prerequisites were that all 3 pathways had to be represented, use at least 3 locomotor skills, and specify how long they would be performing each locomotor skill (ie, 5 steps, 5 seconds). (See picture below). We used the engineering design process to create our maps. My students learned that first, we have to define the task (create a map using all 3 pathways, a minimum of 3 locomotor skills, and the length of each skill), generate ideas for our map design, plan it out, create it on paper, test the map design using a peer, make needed improvements, retest with a peer, and share results.

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Once the students finished with the initial design, they would switch maps with a friend and test out each other’s designs. Students would then reflect on their map. Did their peers find it easy to follow? Do any changes need to be made? Students would then make the needed design changes and have a student try their course again. After, they would gather feedback and make any additional changes.

Level #3: Build the Mario Obstacle Course
In Level #3 we dove deeper into the engineering design process because the students had to design an obstacle course based on their interpretation of a Mario movement map I created. The students were told that they had to recreate the map using any of the equipment in the gym and move through it just like Mario.

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For example, at the beginning of the map where you see Mario jumping in a zig-zag 6 times from tunnel to tunnel, the students will also have to jump in a zig-zag pattern 6 times. Now, since we don’t have tunnels in the gym, the students could use any of the equipment in the class to interpret the Mario map. Some of the equipment I placed out were poly-spots, aerobic steps, cones, trampolines, balance beams, stepping stones, hula-hoops, etc. The students were told to be creative when interpreting their maps. For example, on the map, Mario starts by jumping zig-zag across the tunnel 6 times. Some of my groups used hula-hoops as tunnels, other groups used aerobic steps to zig-zag jump across and others used trampolines. After they built their interpretation of the map, they got to test it and make any changes they needed to. Then they tried out the other group’s Mario map interpretation. The students loved it!

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Level 4
In the fourth level, robotics was introduced. First, I demonstrated how to turn on and off the Ozobots and how to code the path with markers and paper. The students had to design a pathway map, on paper from scratch, for the Ozobot to interpret and follow. Again, the path had to contain the 3 different pathways, at least 3 different locomotor skills, and 3 different levels. Once the path was created, they had the Ozobot follow the coded path. Once the Ozobot was successful, on to part 2!

The students now had to engineer an obstacle course similar to the one they coded for their Ozobot. They were free to use any of the equipment in the gym. Once the obstacle course was created, they would race their Ozobot through the course, (The Ozobot raced the path on the paper and the students raced the Ozobot through the obstacle course while performing the coded locomotor skills). The students were so excited at the opportunity to race a robot! A lot of my students expressed that it was their favorite PE day ever!

I find games like this challenge our students to think critically, explore different design ideas, collect data, allow opportunities to reflect on pros and cons, and have time to redesign to have a greater lasting impact on learning. Students learn that failures and mistakes are necessary steps to learning. It also allows us a teaching opportunity to discuss coping strategies our students can use in times of frustration thereby improving their resilience. These are lessons that will stay with them forever.

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A Practical Approach to Confidence – PHE America

(3 minute Read)

When I study confidence, I always come away with two distinct themes and one troubling thought. First, it is obvious that confidence is important, so important that even when we are tricked into making it, we perform better (Vealey & Chase, 2008). Second, it is almost always described as a feeling (Burton & Raedeke, 2008; Vealey & Chase, 2008; Zinsser, Bunker, & Williams, 2010). The part that always troubled me was why we would leave something so important up to how we feel about it. After all, the only time confidence matters is when it is tested and in most cases, we are going to be tested regardless of how we feel about it.

A Practical Approach to Confidence – PHE America
Photo by: Andrea Piacquadio

Instead, let’s consider a practical approach to ensure that we can accurately predict how well we will do despite how we feel about it. In order to do so, we should consider confidence as the result of an interaction between our preparation and competence (Vealey & Chase, 2008). Doing so makes it easier to understand and apply in any situation. The process of breaking down both preparation and competence into workable parts helps us understand how the two interact and gives us a mental checklist to use at the moment we need it most.

The Three Aspects of Preparation
From my experience working with performers, the three aspects of preparation that affect confidence the most are physical, social, and emotional. We need to determine how well our current fitness matches the task and we also need to know what equipment, that we know how to use, will help us the most. We should reflect on who we are working with, against, and who is watching, and determine what these three mean to us at the moment. While it is important to know what we are feeling, it is more important to know why we are feeling that way. Everyone feels nervous. The best performers see it as a ready signal, while the rest see it as a gateway for doubt. Preparing physically, socially, and emotionally increases the ready signal and decreases the doubt. For example, if I’m a baseball pitcher I’ll assess how many pitches I’m capable of throwing today (eg, physical) and will talk with my catcher about the other team’s hitters (eg, social) then consider how I’ They’ll feel (eg, emotional) about our plan to get them out.

The Three Aspects of Competence
Consider the three aspects of competence as skill, technique, and strategy (Lazarus & Folkman, 1984). Think of skills as problem solvers and pick the ones we are best at that will handle the task. Techniques are varied applications of skills that allow us to be flexible enough to meet the demands of the test, but not so flexible that we find ourselves trying things we have not practiced. Strategies are approaches to solving problems. We will have a stronger sense of control when we have more than one. As the baseball pitcher, I’ll choose to focus on my command (eg, skill selection) if I think I won’t be able to throw very many pitches then I’ll decide which pitches to throw (eg, techniques) in certain counts and situations (eg, strategies) to get the hitters out.

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Three-Step Mental Checklist
The following three-step mental checklist for preparation helps us make better decisions about our competence.

  1. Does our assessment of our physical fitness help us determine which skills or techniques will work best for us and does our equipment inform our strategy development?
  2. Do we understand the meaning of who we are working with, against, and who is watching to help us determine our techniques and strategies?
  3. Do we prepare for the emotions we may experience to help us align our skills, techniques and strategies with the goals of the task at hand?

Practical Confidence
Our confidence will only matter when there is something at stake. Instead of leaving our performance up to the chance that we might feel good about it when it matters, we can train ourselves to be confident with a simple checklist. With a little practice, we can understand how our preparation and competence can work together to create realistic expectations for anything we encounter. When we choose our best skills and techniques based on our physical and social assessments, then balancing our emotional expectations with sound strategies allows us to be ready for any moment.


This article was originally published in PHE America on June 14, 2020.


References
Burton, D., & Raedeke, TD (2008). Sport psychology for coaches. Champaign, IL: Human Kinetics.

Lazarus, RS, & Folkman, S. (1984). Stress, appraisal, and coping. New York: Springer Publishing.

Vealey, RS, & Chase, MA (2008). Self-confidence in sports. In TS Horn, Advances in Sport Psychology (pp. 65-97). Champaign, IL: Human Kinetics.

Zinsser, N., Bunker, L., & Williams, JM (2010). Cognitive techniques for building confidence and enhancing performance. In J.M. Williams, Applied sport psychology: Personal growth to peak performance (pp. 305-335). New York: McGraw-Hill.

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