Challenges for K4 Fit Kidz School Workshop

Try the following challenges over a weekly period.

Write down all the changes you have made each day, and keep a record of how you feel. Do you feel any different? Or do you have more energy, better concentration or just feel a little happier?

If you or your child has some great tips and ways to make these challenges easier and more enjoyable, then please let us know, or if you have any great healthy recipes we will feature them on our website. Always remember to include your name and which school you attend. Thanks-you.

Please have fun with the challenges! Food should be enjoyed!

If your child has any digestive disorders, allergies or intolerances to foods please follow the advice of your GP or health care advisor. Changing food patterns can sometimes cause the digestion to change slightly, this is usually due to the quicker transition of food through the body, which is healthy and will make us feel lighter and more energised. Alternatively if you have any concerns with the challenges we have set please contact K4 Fit Kidz through the website on www.denisekelly.co.uk and go to K4 Fit Kidz Schools.

Have a look at our recipes to help you along with the challenges outlined below

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Challenge 1 –

Swap all your fizzy, sugary drinks (Cola, squashes, fruit juices etc) for water! Try it for breakfast, lunch and dinner and all the breaks in between.
Remember it has to be at least 6 – 8 large glasses per day.
The easiest way of monitoring this is to get a large bottle or jug and measure out eight glasses of water into your container, and make sure it is empty by the evening. Simple!
Potentially drinking the correct amount of water can make you feel so much more energetic, and more alert as your brain will be functioning properly and you could feel stronger mentally and physically. Try it and see!

Challenge 2 –

Swap some of your processed breakfasts (Cheerio’s, frosties etc ) for something more natural such as egg on brown wholemeal toast, natural yoghurt with fruit, fruit and vegetable smoothies, homemade breakfast muffins, porridge etc.
Ideas for healthy, long lasting energy breakfasts can be found on the website at www.denisekelly.co.uk.
Write down if you found this difficult, or what was easy to change. Also how you felt and if you had more energy to last you until break time, or even lunchtime.

Challenge 3 –

Swap as many refined foods as you can manage to unrefined. As explained in the workshop unrefined foods keep their nutritional content and are more easily able to transit through the digestive system. Therefore they are the healthier option.
Examples of this are swapping white bread for wholemeal brown bread or white pastas for wholemeal pasta, or white rice to wholegrain brown rice.
Most children will hardly notice the difference, and once they are used to the taste, they actually prefer the unrefined option.

Challenge 4 –

Try adding more good fats into your daily diet!
There are 2 things that are important to know about Fats;
There are bad fats called transfatty acids and saturated fats. These fats are found in many processed foods such as cakes, biscuits, crisps, processed meats such as sausages and bacon. They are harmful in large quantities and can contribute to health problems.
There are good fats known as essential fatty acids, and the reason they are called E.F.A is because they are essential.....to everyone!
You will find these good fats in foods such as Nuts, seeds, Avocados, Oily fish and oils such as olive oil, avocado oil and almond oils. If you really don’t think your child will eat any of these things some people take a trip to their local health shops and buy a supplement of Omega 3, 6 and 9 and take it on a spoon every day.
Studies have shown the improvements that have been made in children’s health (and adults) by having good fats in their diets in abundance.
Good fats improve brain power, mental alertness, can help to stabilise weight (under and over weight) can keep the heart healthy, strengthen the immune system, maintains strong bones and joints, and give great glowing skin, hair and good condition nails.
Remember, the good fats don’t make you fat, they keep you healthy. That’s why they are called essential!
Try it, write it down and let us know how you feel!

Challenge 5 –

Count at the end of each day how many fruits and vegetables you have had. Your target goal is 8!!!
The recipes on our website should help make this challenge simple and easy and show how a variety of foods can be incorporated into many of your meals.
Remember green vegetables are the strongest and most powerful source of Nutrition in any food, especially in their raw state as you don’t lose any of the nutritional value!
Foods such as broccoli, lettuce, water cress, cucumber, celery, kale, spinach, courgettes, limes, lemons, apples, pears, carrots, pineapples, strawberries are some foods that could be included in your daily dishes.

Challenge 6 –

Try and increase the amount of exercise you do in one day. Think about walking or cycling to school whenever possible. If you are already taking part in activities every day that involve getting your heart rate up for at least 60 minutes per day then great, but I am sure there is always room for improvement.
The benefits of increasing your exercise are endless, but can improve the following;
The ability to deal with stress
Energy levels
Stronger immunity
Stronger emotionally and physically
Improved concentration
Go for it, and see how you feel. Let us know!!

Challenge 7 –

Sleep as is important to the human body as WATER!!!
How much are you getting?
Children should be getting between 10 – 12 hours sleep every night.
If they don’t these are some of the symptoms they could be experiencing;
Impaired judgement and accident prone
Sad and depressed
Irritability and bad tempered
Hyperactive behaviour
Lack of drive, focus and ambition
Try getting more sleep if you are not getting enough already. Let us know if it makes you feel better.

The above challenges are to see if small changes in your life can help you feel energised and alive! Some things will be easier than others to change, but the idea is when you have made those changes to try and include them in your life and inform those around you of the benefits in making healthy lifestyle choices.

K4 Fit Kidz aim is to get the nation healthy!

Good Luck and keep trying.

Being proud of who you are – Life is for thriving, not just surviving!

Denise Kelly