Teacher Reflection

Elearning #1 Wellness resources

This is a list of possible Activity sites, apps or useful sites that may be useful for students during this time of eLearning as a break from computers – there is a variety here to allow people to pick and choose based on their circumstances and environments and time and personal preference.

The important thing is that we are moving and that we are being mindful of our wellness at this time.

Your health and wellbeing can be affected at any time, but a prolonged time away from your usual routine, your friends, family, environments, and habits can affect our emotions and wellbeing. Please remember to be kind to yourself and to others around you.

Your Health-Related Fitness is important. It comprises of 5 different fitness components – Cardiovascular, Muscular Endurance, Muscular Strength, Flexibility and Body Composition. You can read about why these are important to everyone’s physical Health here: https://www.health.harvard.edu/healthbeat/the-secret-to-better-health-exercise

The following are a list of resources that I hope to come and back and update in time as we grow and others share ideas with me.

DareBee: http://www.darebee.com

Go to the Workouts Link and then Load Filter:

C 
Apps 
O darebee.com/workouts.html 
New Ideas 
Daily 
cc 
2839t 
Adam Zucco I Coac... Edit Post Mel Ham... 
DRREBEE 
WORKOUTS 
Google 
ISB 
PROGRAMS 
Units NOW 
CHALLENGES 
Bball 
RUNNING 
Power Teacher m 
FITNESS 
Login / Internationa... 
NUTRITION 
MEALPLANS 
PLATES 
RECIPES 
THE HIVE 
BRAVE NEW ME 
DAREBEE WORKOUT O darebee.com 
LEVELI 3sets LEVEL Il 5 sets LEVEL Ill 7 sets REST 2 minutes 
1300+ workouts in the database. 
LOAD FILTER • 
to choose a workout. 
Low Impact 
DAREBEE WORKOUT O darebee.com 
LEVELI 3 sets LEVEL Il 5 sets LEVEL Ill 7 sets REST up 2 minutes 
10 calf raises 
40 
shoulder tags 
NEKT LEVEL 
DAREBEE WORKOUT o darebee.com 
LEVELI 3 sets LEVEL Il 5sets LEVEL Ill 7 sets REST 2 minutes 
10 forward ltnqes

Next, go to Selected Filters and fill in all that you can/want to:
I SELECTED FILTERS 
NAME 
Enter Name 
FOCUS 
@ All Focus 
abs (111) 
full body (882) 
lower body (195) 
upper body (179) 
TYPES 
U 
All Types 
cardio / high burn (333) 
combat (109) 
HilT / interval training (209) 
strength / tone (609) 
stretching / flexibility (48) 
wellness (45) 
yoga (34)

Use the Filters to select the workout of your choice – you can choose the Type of Health-Related Fitness you want to focus on; what part of your body you want to focus on; the Difficulty of the workout Challenge; Equipment you have at your current location and then choose the workout you want to do.

If you aren’t sure how to do an exercise, please go to the bottom of the page to Get Started, then to the Video Exercise Library – you can then click on the exercise and see what it looks like. (many of these are YouTube clips, so if you cannot see them, please let me know!)

GET 
STARTED 
New to DAREBEE? Start here: 
Introduction 
Instruction Manual 
Warmup & Stretching 
How to Pick a Program 
Training Plans 
Exercise Modifications 
Video Exercise Library 
Support & Community 
Help Desk 
COOL & 
USEFUL 
workout collections 
workout cards 
cool posters 
cool printables 
events & themed weeks 
awards & badges 
fitness test 
ca ories burned 
universal timer 
mobile apps 
site search 
THE 
PROJECT 
about the project 
how we are supported & why 
the internet of tomorrow 
reviews / add a review 
downloads & paperbacks 
loca workshops 
initiatives & collaborations 
popular questions / answered 
copyright & terms of use 
prints & t-shirts 
support the project - donations

Fitness Blender www.fitnessblender.com

Open the website up and click on Workouts & Programs:

New 4 Week Low Impact Workout Program now available 
fitness 
BLENDER 
Hi! Sign In 
MY FITNESS • 
ORKOUTS & PROGRAMS • 
WORKOUT VIDEOS 
EALTHY LIVING • 
COMMUNITY • 
FB PLUS 
ABOUT 
CLOTHING 
MEAL PLANS 
Q 
CUSTOM WORKOUTS 
WORKOUT PROGRAMS 
WORKOUTS & PROGRAMS 
Find Your Fitness. 
Something for Everyone. 
A huge selection of workout videos and programs to help you look and feel 
your best.

At the menu, fill out the things you want –

  • Duration (aim for 20 mins at least)
  • Difficulty (go for 3, 4 or 5)
  • Body Focus – up to you!
  • Training Type – go for the Health-related fitness you are focused on for today
  • Equipment – fill out whatever you have access to in your current location.  There are tons of workouts here with ‘no equipment’ or ‘mat’ as well.
  • Then select the workout that looks best to you. Set up your spot and off you go.
fitness 
BLENDER 
WORKOUTS & PROGRAMS • 
Calorie Burn 
Max 
Trainer 
Female (319) 
Male (218) 
Both (50) 
HEALTHY LIVING • 
CALORIES 
dy Focus 
upper (93) 
Core ( lag) 
Lower ('88) 
Total (2B") 
COMMUNITY 
B PLUS 
ABOUT 
CLOTHING 
0. 
SORT Newest First 
NO Equipment (414) 
Dumbbell (IBS) 
Mat (155) 
Bench (32) 
Exercise Band (13) 
Jump Rope (7) 
Kettlebell (23) 
Medicine Ball (7) 
physic-gall (16) 
Q 
587 Videos 
FILTER 
Duration 
Difficulty 
1 (20) 
3 (215) 
a (2041) 
5 (65) 
MINUTES 
HIIT 
Strength Training (202) 
Pilates (54) 
Cardiovascular (267) 
Yoga / Flexibility 
Low Impact (227) 
Warm Up / COOI Down (46) 
Kettlebell (19) 
Toning (450)

Workout Timers:

https://darebee.com/timer.html

https://www.tabatatimer.com/

Working out/Activity Outside:

If you can, complete a Health-Related Fitness task outside.  This could include:

  • Walking
  • Hiking
  • Jogging
  • Running
  • Cycling
  • Riding a scooter (not electric)
  • Swimming

The focus is for you to get your Heart Rate higher for 20 minutes and to be working on Muscular Endurance and Strength. 

Don’t forget to Warm up before you start.

Apps or Programs you might like to check out include:

https://www.runnersworld.com/gear/a20865699/best-running-apps/ – an article with lots of suggested running apps and music apps to use while running.

https://zombiesrungame.com/  – a fabulous game to play while you run!

https://www.strava.com/ – my favourite running app for recording your run and sharing it with others and many functions

https://www.halhigdon.com/training-programs/5k-training/novice-5k/ – Hal Higdon has been writing programs for runners for many years, you can get an idea of some running programs from him too

Mindfulness Tasks

We know that our whole self needs to be looked after – our physical, emotional, social and intellectual selves.  We have looked at our Physical Health but this has an impact on the other health components too.

Social – take time to connect with a friend/ or friends – choose a way to do this so that you are not distracted from your interactions and time with that person.  How might you spend time with them either online or in-person? 

More information:

https://www.helpguide.org/articles/relationships-communication/making-good-friends.htm – This article has many reasons why our friendships are important and ways to be a good friend

Possible Tasks:

  • Do something nice for someone else
  • Send an online card or create something
  • Set up a time to meet your friend online
  • Check-in on someone who you haven’t talked to for a while – see how they are!
  • Play a virtual game together
  • Complete a Just Dance or other fun activity together – laugh!
  • Choose a song and share it with others, see what they like!

Emotional – being out of our usual routines can raise anxiety and produce feelings of stress.  Try and consider what you can do to create some habits or some routines that can bring you into control (ex. Bedtime routines/ mealtime routines/ time for family/ creating a schedule for yourself etc). 

Possible Tasks:

Mindfulness – trying to enjoy each moment at that moment is important and maybe very good for our health!

More reading here https://newsinhealth.nih.gov/2012/01/mindfulness-matters

Possible Tasks:

  • Breathing exercises – take time to listen to your body and check in on yourself
  • Mindful eating – be aware of what you eat – taste, textures, smells, take time to eat your food
  • Take a walk or open a window to listen, smell, see and taste your environment

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