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STay at Home with Super Troopers Live Series Health Homework

14 April 2020

STay at Home with Super Troopers Live Series Health Homework

 Tuesday 19th May 2020

Well done everyone who participated in the 13th STay at Home Live session today. We hope you did your health home work!

Check out what you did today with the STay at Home Live Series Health Homework:

 

YOGA

DEEP BREATHS – In through your nose, out through your mouth; raise arms out from the side above your head on each inhale and down on each exhale X3

WARRIOR POSE

  • Stand with your two feet together, and take a big step back with your right foot.
  • Bend your left knee and reach your arms up to the sky (Warrior 1)
  • Turn your body to the right, reaching your left arm forward and your right arm back (Warrior 2)
  • Bring your hands together in front of your body and stretch forward, lifting up your back leg to make a ‘T’ shape (Warrior 3).
  • Step your feet together, lower your hands and smile.
  • Take a deep breath and repeat on the opposite side
  • Repeat x5

ELEPHANT BREATH

  • Clasp your hands and interlace your fingers
  • Extend your arms above your head and take a nice deep breath in through your nose
  • As you exhale, gently swing your arms down and through your legs
  • Repeat x 5
  • Take your time, nice and relaxing, feel your spine gently curving and your arms pass through your legs

CARDIO WARM UP

  • Jog, jog, jog & hop
  • Run on spot – Knees Up
  • Run on Spot – Heels back
  • Jumping jacks x 20

 

Super Troopers PHYSICAL ACTIVITIES

FROG STRETCH

  • Crouch like a frog
  • Slowly stand up tall
  • Touch your toes, knees, hips,
  • shoulders, head
  • Reach Up for the Stars!
  • Repeat x5

 

MOVING STATUES

  • This game is like Musical Statues but you don’t need music!
  • A great game to play with two or more people.
  • Take turns being the leader.
  • Everybody begins by moving around – have fun, dance, jog, hop!
  • The leader calls out ‘Freeze like a statue!’
  • Everybody has to freeze!
  • When you freeze, feel what muscles your body is using to stay still!

 

SKIP STOP AND GO

  • Great cardio exercise
  • You can use a skipping rope, or just imagine one if you don’t have one!
  • Start skipping
  • Count to 30
  • How many skips can you do in 30 seconds?
  • Take a short break and a sip of water
  • Skip again for 30 seconds
  • See if you can beat your high score!

COOL DOWN

  • Deep Breaths
  • Stand and Crescent Moon
  • Side Stretches
  • Thigh Stretch
  • Calf Stretch

MINDFULNESS

Look In The Mirror

Take some time to think about all the things that you like about yourself and all the things that make you special.

  • Eyes
  • Funny Hair
  • Smile
  • Different Shapes
  • Funny faces
  • Big long arms for hugging
  • Strong legs for sports

 

NUTRITION

Are you looking for some fun and different ways to use Fruit and Vegetables

 

Champion Breakfast – Give a great energy boost to your day by adding fruit to your breakfast routine. Try popping some berries or sliced bananas into porridge or cereal.

 

Healthy snack bowl – Keep a bowl of fruit or vegetables on the table for a healthy, convenient snack.

Stock up! – Prepare fruit and vegetables and pop them into the fridge so that they’re ready for a healthy snack, for example, chopped carrots and peppers or sliced apples and oranges.

Frozen fruit – Pop some berries or other fruits into your freezer to have as a frozen snack.

Dinner dishes – Try adding extra vegetables to your dinner dishes.

Vegetarian version – For a change, turn your favourite meat dishes vegetarian, for example, vegetarian lasagna, quiche or casserole.

Spice up sandwiches – Have fun with your sandwiches by adding apple, spinach, avocado, scallion or sweet corn.

Change it up! – Grate, shred or puree vegetables. Add them to soups, sandwiches or dinner dishes for a more interesting way of using vegetables.

Super smoothies – Make some tasty fruit or vegetable smoothies.

Shape up! – Make eating fruit and vegetables more fun by cutting them into funny shapes.

 

 

STay at Home with Super Troopers Live Series Health Homework

Thursday, 14th May

Well done everyone who participated in the 12th STay at Home Live session today. We hope you did your health home work!

Check out what you did today with the STay at Home Live Series Health Homework:

BREATHING & YOGA

Breathe and release x 3

Cat Sequence

  • Begin on all fours, with your hands below your shoulders, knees below your hips.
  • Let your belly drop down, smile and inhale deeply (Happy Cat).
  • As you exhale, round your spine upwards like an angry cat (Angry Cat).
  • Inhale, flatten your back again.
  • Reach your left hand forward and your
  • right foot back (Aeroplane).
  • Hold the balance
  • for three breaths.
  • Repeat on the opposite side.

Bumblebee Breath

  • Deep breaths but this time purse your lips and let out a humming noise as you exhale through your mouth.
  • How long can you go for?

CARDIO WARM UP

  • Jog, jog, jog & hop
  • Jog on spot – Knees Up
  • Jog on Spot – Heels back
  • Jumping jacks x 20

SUPERTROOPERS PHYSICAL ACTIVITIES

Plank it Challenge

  • 10s
  • 20s
  • 30s

Leg Hold Race

  • Try this race with two or more people.
  • Mark a start and finish line.
  • Each player has to bend over, keeping their legs almost straight and holding their ankles.
  • When the race begins, walk forward to the finish line as fast as you can.
  • For an extra challenge, try race walking sideways!

 

GUIDED MEDITATION

Using guided meditation with children is a great way of encouraging mindfulness. It helps them to relax their bodies and minds. They don’t need any equipment, just a comfortable and quiet space. This meditation helps children to bring awareness to their breathing, their body and their mind by imagining themselves as a growing flower.

Guided Meditation

  • Sit comfortably, placing your hands on your lap
  • Slowly and gently close your eyes
  • Take a long deep breath in through your nose and out gently through your mouth
  • Take a few of these nice deep breaths
  • Feel your arms and legs relaxing, feeling all the tightness and tension draining
  • As you relax, imagine that you are a tiny seed, sheltered in the warmth of the soil
  • You can feel sun shining on the ground above you.
  • Think about how comfortable you feel
  • Begin to feel the sun getting warmer and as it does, you stretch out, with your shoots growing up so that you slowly and gently break through the soil, peeping your head out
  • You can feel the warm breeze. You can see lots of other young saplings beside you.
  • You feel happy surrounded by these friends
  • Now your petals begin to grow, opening up and taking in all the sunshine around you, so that you feel nice and cosy
  • Think about the colour of your petals and leaves
  • Notice the sweet scent from your flower
  • Think about how warm and comfortable you feel right now.
  • Feel this from your roots, up
  • through your stem, in your leaves and all the way to the tips of your petals
  • Take a few moments to sit comfortably
  • When you’re ready, open your eyes

 

COOL DOWN

  • Deep Breaths sitting down after Guided Meditation
  • Stand and Crescent Moon
  • Side Stretches


MINDFULNESS

My Senses

To help you slow down, here is a simple ‘Mindful Sitting’ activity to get you started!

  • Every day this week find a place to sit, maybe outside if you can.
  • Write or draw what you notice around you!
  • What can you see?
  • What can you hear?
  • What can you smell?
  • Name one thing you can touch that is within your reach and write or draw what it feels like.

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here: https://www.instagram.com/layahealthcare/

We hope to see you all there again on Tuesday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

 

Tuesday, 12th May

Well done everyone who participated in the 11th STay at Home Live session today. We hope you did your health home work!

Check out what you did today with the STay at Home Live Series Health Homework:

BREATHING & YOGA

Sitting and Breathing

  • 3x deep breaths

Garden Sequence

  • Gently roll back onto your back, give yourself a hug and lie very still, listening to your breathing (Rock).
  • Let your feet face up towards the sky and hold onto your ankles or your shins, smiling as you rock from side to side (Beetle).
  • Roll back up and let your knees open out either side.
  • Hold onto your feet and bop your knees up and down like butterfly wings (Butterfly)

 

CARDIO WARM UP

  • Jog & hop
  • Jumping jacks x10
  • Toe touches x10
  • Jellyfish

 

SUPERTROOPERS PHYSICAL ACTIVITIES

Dance it Out

Come up with your own chain of dance moves to keep moving for 1-2mins. Think of all the different body parts you can use – Arms, Legs, Knees, Feet, Hands, Neck, Back etc

  • Slide
  • Foot twists
  • Corner Claps

Air Shapes

  • Lying on the floor, raise leg and write the following: FUN, ACTIVE, SUMMER

Spotting Turns

  • Fingers on shoulders
  • Raise to tip toes
  • Slowly begin to turn on the spot
  • Keep eyes fixed on one spot until, as you turn, you can’t keep looking at it
  • Keep turning, release your head to turn round the other way and eyes back to the same spot
  • Can you do this three times?
  • Can you do it fast each time?
  • Posture
  • Balance
  • Coordination

 

COOL DOWN

  • Star breathing
  • Side stretch
  • Thigh stretch

 

MINDFULNESS

Building Self Confidence

  • Think about the things you are good at, discuss this with a grown up
  • Then, set yourself time, each day for a whole week, to do something related to what you are good at and what you like
    • EG: Writing – write poems, short stories, plays
    • Music: Write a song, a rhyme, an instrumental piece etc
  • At the end of the day or week, reflect, what did you enjoy, what are you proud of, what have you learned?

REMEMBER: The more that you do things that you enjoy, or that you are good at, the more your confidence will grow.

 

NUTRITION

Power of Protein

  • Building Blocks of the body
  • Good for muscles
  • Helps repair us

Fish, Chicken, Eggs, Nuts, Beans

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here: https://www.instagram.com/layahealthcare/

We hope to see you all there again on Thursday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

 

THURSDAY, 7th MAY

 

BREATHING & YOGA

  • Breathe and release x 3

COW POSE

  • Stretches the entire shoulder and the abdomen.
  • Sit on the floor or a mat, with your legs bent and your feet on the floor in front of you.
  • Slide your left foot under your right knee and move it towards the side of your right hip.
  • Bend your right knee and place it over your left knee.
  • Bring your right arm up.
  • Reach behind you as if you are giving yourself a pat on the back.
  • Now reach your left arm toward your
  • lower back.

 

Cat Sequence

  • Begin on all fours, with your hands
  • below your shoulders and your knees
  • below your hips.
  • Let your belly drop down, smile and inhale deeply (Happy Cat).
  • As you exhale, round your spine upwards like an
  • angry cat (Angry Cat).
  • Inhale, flatten your back again.
  • Reach your left hand forward and your
  • right foot back (Aeroplane).
  • Hold the balance
  • for three breaths.
  • Repeat on the opposite side.
  • Try doing these movements in different orders to create your own sequence.

Airplane Pose

Helps relieve stress, stretches the abdomen, hands and spinal cord.

  • Stand up straight and inhale.
  • Step forward with your right leg.
  • Both legs should be straight.
  • Lean your body a little forward.
  • Raise your arms upwards on either side to maintain balance (to look like airplane wings).
  • Hold this pose for a few seconds.
  • Lower your arms and stand up straight.
  • Repeat, this time balancing on the opposite leg,

CARDIO WARM UP

Frog Stretch

  • Crouch Like a Frog
  • Slowly stand up
  • Touch TOES, KNEES, HIPS, SHOULDERS, HEAD
  • Reach for the Stars

Elephant Breath x5

Tarzan Swings x10

Knee Lifts x10
Running on the Spot

 

 

SUPERTROOPERS PHYSICAL ACTIVITIES

 

Catch it if you can! (Pair Activity)

  • Ask each pair to face one another, standing a good distance apart.
  • One partner calls out a number corresponding to one of the types of throw listed below. The other partner must throw a tennis ball to them using
  • the throw indicated.
  • 1 = under-arm throw
  • 2 = chest pass
  • 3 = over-arm throw

How about?

  • 1 = Pass with your strongest hand.
  • 2 = Pass with your other hand.
  • 3 = Turn and pass over your shoulder.
  • 4 = Balance on 1 leg and pass.
  • 5 = Pass the ball between your legs.
  • 6 = Pass with one hand behind your back.

Bullseye

  • You will need a beanbag (or sponge ball) and a hoop for this game.
  • Place the hoop on the ground.
  • Take 3 giant steps away from the hoop.
  • Now throw your beanbag and see if you can get it to land in the hoop.
  • Every time it lands inside the hoop, you get a Bullseye point.
  • Try to make it harder by taking 5 steps away from the hoop.
  • Can you still get the beanbag into the hoop?

 

Plank it Challenge!

  • 10s
  • 20s
  • 30s
  • Free for all!

COOL DOWN

  • Gentle Hug
  • Arm Stretch
  • Childs Pose


MINDFULNESS

Flower Breathing Challenge

  • Imagine the most beautiful flower you have ever seen.
  • What colour is it? Is it big or small?
  • You also notice some green leaves around you now too. They are a really light green colour. They are so light and thin, they are like green feathers!
  • Pick up your flower now. Can you breathe in the smell of your flower through your nose?
  • As you breathe out through your mouth, blow away all the leaves around you!
  • Breathe in the smell of your flower again through your nose. Breathe out through your
  • mouth, blowing all of the leaves away from you. Think about how lovely it feels to just sit here and breathe.

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Tuesday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

Tuesday, 5th May

Well done everyone who participated in the 9th STay at Home Live session today. We hope you did your health home work!

Check out what you did today with the STay at Home Live Series Health Homework:

BREATHING & YOGA

  • Breathe and release x 3
  • Mountain Pose

Excellent for posture, lengthening and strengthening.

  • Stand up straight and inhale.
  • Plant your feet firmly on the ground.
  • Imagine there is a string gently pulling you up from the top of your head and relax your shoulders.
  • Your hands should be pointing downward, straight and by your sides.
  • Inhale and exhale deeply, holding for thirty seconds – this brings maximum length and strength.
  • Equal weight in both feet is very important.

Tree Pose

  • Begin by standing up straight.
  • Rest your arms down by your side.
  • Then step your right foot out and bring it in to touch your left ankle. If your balance is good, you can try bringing your foot up higher on your leg.
  • Then bring your hands together, palms facing, or extend your hands up towards the sky.
  • Try repeating with your other leg.

Airplane Pose

  • Helps relieve stress, stretches the abdomen, hands and spinal cord.
  • Stand up straight and inhale.
  • Step forward with your right leg.
  • Both legs should be straight.
  • Lean your body a little forward.
  • Raise your arms upwards on either side to maintain balance (to look like airplane wings).
  • Hold this pose for a few seconds.
  • Lower your arms and stand up straight.
  • Repeat, this time balancing on the opposite leg.

 

CARDIO WARM UP

  • ELEPHANT BREATHS
  • Jog, jog, jog & a HOP
  • 15 x Jumping Jacks
  • ARM CIRCLES
  • HIP CIRCLES
  • ANKLE CIRCLES
  • Jog, jog, jog & a HOP

 

SUPERTROOPERS PHYSICAL ACTIVITIES

THROW CLAP CATCH

  • Clap
  • DOUBLE CLAP
  • Hop from one foot to the other

HUMAN CLOCK

  • 6 o clock
  • 9 o clock
  • Half TEN
  • QUARTER TO THREE

FEET WRITING:

  • FUN
  • SUN
  • SUMMER

COOL DOWN 

  • Side Stretches
  • Deep pliés
  • Thigh Stretch
  • Calf Stretch
  • Cross legged & breathe


MINDFUL LISTENING

Super Troopers with Laya Healthcare has created a mindful playlist on Spotify, which can be found at our website, www.supertroopers.ie.

Encourage them to listen actively by asking them some of the following questions as they listen:

  • What’s your favourite part of the song? For example, the intro, the chorus, the verse, the piano/drums section.
  • Do you recognize any instruments? If yes, which instruments?
  • Listen to the beat. Is it fast or slow?
  • Does the rhythm change?
  • Does it get faster or slower?
  • How do you feel listening to the music?
  • For example, does listening to the music make you feel calm or energised?
  • Do you feel like moving or dancing to the music or do you feel like sleeping?

NUTRITION

SUGAR FREE SNACKS!

Laya Healthcare says… sugar is sweet but eating too much is very unhealthy!

It can cause tooth decay, be bad for our skin and even affect our mood. Sugar can be hiding in food even if it doesn’t taste sweet. There are lots of different words used to describe sugar, like corn syrup and honey. Look out for these words on your food labels at home or when you go shopping.

Check out www.supertroopers.ie for sugar-free healthy treat ideas.

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Thursday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

 

Thursday, 30th April

Well done everyone who participated in the 8th STay at Home Live session today. We hope you did your health home work!

Check out what you did today with the STay at Home Live Series Health Homework:

BREATHING & YOGA

Breathe and release x 3

Triangle Pose

  • Begin by standing up straight with your legs wide apart.
  • Turn your right toes to face out to the side. Reach your arms out to each side.
  • Lean your right hand as far as you can over your right toes.
  • Keeping your back as straight as possible, reach your right hand down to your right toes, and your left hand up to the ceiling. Repeat on the other side.
  • Repeat 5 times.

Crescent Moon

  • Stand up straight and inhale.
  • Raise your hands upward while inhaling, with your fingers directed at the sky.
  • Join the palms of your hands.
  • Exhale and bend your body a little towards the right side.
  • Hold for a few seconds.

Dancing Warrior Pose

  • Begin by standing up with your feet together.
  • Bend your right knee, lifting your right foot up towards your bum.
  • Reach back with your right hand and take a hold of your right foot.
  • Reach your left hand straight out in front of you.
  • Lift your right foot as high as you can.

CARDIO WARM UP

  • Worm Fingers
  • Snake Arms
  • Jellyfish Body
  • Jog, jog, jog & a HOP
  • 15 x Jumping Jacks

SUPERTROOPERS PHYSICAL ACTIVITIES

Squat Walk

  • Begin in a squat position by placing your feet shoulder width apart and sitting down as if you’re sitting on an invisible stool.
  • Keep your hands at elbow level.
  • Travel like this, taking six steps.
  • Carefully stand up and rest for 30 seconds.

Balance the Beanbag

  • Try this for 10-15 minutes.
  • Balance a beanbag on your head while moving around in different ways – walk, hop, backwards, jump.
  • Try these actions while changing your speed from slow to fast.
  • Move in a straight, curved or zigzag pathway.

Moving Statues!

  • Pop on some music and walk around the playing space
  • Every time the music stops, you stop too and move around in your space.
  • Try toe touches or jumping jacks!

 

COOL DOWN

  • Side Stretches
  • Thigh Stretch
  • Cross legged & breathe
  • Arms up and down with breaths

 

MINDFULNESS

Taking some time to be aware of your surroundings and what is going on around you is a great way to wind down and be mindful.

Listen!

  • What can you hear?
  • What sounds are near you?
  • What sounds are far away?
  • Is it quiet around you, or is it noisy?
  • What kind of sounds do you hear?
  • What sounds do you hear from nature?
  • Do you hear the wind?
  • Can you hear trees blowing?
  • Can you hear any birds or insects?
  • What sounds do you like?
  • What sounds do you think are calming?

Smell!

  • What can you smell?
  • Is anyone cooking, or cutting their grass?
  • How do you know?
  • Do you think there a scent of fresh washing, or the sea?

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Tuesday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

Tuesday 28th April

BREATHING & YOGA

Breathe and release x3

Cow Pose

  • Stretches the entire shoulder and the abdomen.
  • Sit on the floor or a mat, with your legs bent and your feet on the floor in front of you.
  • Slide your left foot under your right knee and move it towards the side of your right hip.
  • Bend your right knee and place it over your left knee.
  • Bring your right arm up.
  • Reach behind you as if you are giving yourself a pat on the back.
  • Now reach your left arm toward your lower back.

Crescent Moon

Helps to increase concentration levels, teaches children to maintain balance, helps strengthen legs, arms and chest.

  • Stand up straight and inhale.
  • Raise your hands upward while inhaling, with your fingers directed at the sky.
  • Join the palms of your hands.
  • Exhale and bend your body a little towards the right side.
  • Hold for a few seconds.
  • Then inhale and stand up straight.
  • Bring your arms down while exhaling.
  • Repeat this for the left side!

Cat Sequence

  • Begin on all fours, with your hands
  • below your shoulders and your knees
  • below your hips.
  • Let your belly drop down, smile and inhale deeply (Happy Cat).
  • As you exhale, round your spine upwards like an
  • angry cat (Angry Cat).
  • Inhale, flatten your back again.
  • Reach your left hand forward and your
  • right foot back (Aeroplane).
  • Hold the balance
  • for three breaths.
  • Repeat on the opposite side.
  • Try doing these movements in different orders to create your own sequence.

 

CARDIO WARM UP

  • Jog, jog, jog & a HOP
  • 15 x Jumping Jacks
  • Elephant Breath
  • Tarzan Swings
  • ANKLE CIRCLES
  • Jog, jog, jog & a HOP

 

SUPERTROOPERS PHYSICAL ACTIVITIES

Juggling

  • Throw the ball (or beanbag) in the air to about head-height with your right hand and catch it with your left hand. Repeat.
  • Pick up a second ball. Throw the first ball into the air with your right hand, pause for one second and throw the second ball with your left hand.
  • Catch the first ball with your left hand and catch the second ball with your right hand. Try this a few times.
  • Now introduce a third ball. Hold two balls in your right hand and one in your left hand.
  • Your first two throws will be the same as when you had two balls. This time, when the second ball is coming down, throw up the third ball.
  • Each ball should land in the opposite hand from where it started.
  • Now try jogging and juggling!

Bullseye

  • You will need a beanbag (or sponge ball) and a hoop for this game.
  • Place the hoop on the ground.
  • Take 3 giant steps away from the hoop.
  • Now throw your beanbag and see if you can get it to land in the hoop.
  • Every time it lands inside the hoop, you get a Bullseye point.
  • Try to make it harder by taking 5 steps away from the hoop.
  • Can you still get the beanbag into the hoop?

Robots and Ragdolls

  • You can play this game to music if you like.
  • Travel around, moving in a controlled, rigid way like a robot.
  • Move around to these actions – walking, running, hopping, skipping, jumping and turning.
  • Now try the same actions as a floppy, flexible ragdoll.
  • How does it feel different?

 

COOL DOWN

  • Side Stretches
  • Deep pliés
  • Thigh Stretch
  • Calf Stretch
  • Cross legged & breathe

 

MINDFULNESS

After a busy day in school, ‘Mindful Drawing’ is a great idea to relax and focus your mind!

In an outside space like your back garden, with the help of a grown-up, collect some leaves, pine cones, tree bark or any other natural items you can find.

In your home, gather any drawing utensils you can find, like pencils, pens, markers, crayons or colouring pencils.  You can use a large sheet of paper.

  • Pick one of the items you have collected and look carefully at it.
  • Look at its shape.
  • Look at its texture. Is it smooth or rough?
  • Look at the colour or tones of colour.
  • Close your eyes and from your memory, start drawing the item you have selected with any of your drawing utensils.
  • Don’t worry about what it will look like, just concentrate on making the lines.
  • Draw slowly and be aware of whether you are leaning hard or softly on the page.
  • Think about the size and shape of the object.

 

NUTRITION

Berrylicious Smoothie!

(Remember to always ask a grown-up for help in the kitchen)

Ingredients:

  • Handful of baby spinach
  • 1 small beetroot
  • 100g fresh or frozen strawberries
  • 50 g fresh or frozen blueberries
  • 1 banana
  • . avocado, stoned and flesh scooped out
  • 1 tablespoon porridge oats
  • 1 tablespoon flax seeds
  • 1 tablespoon honey
  • 2 oranges, juice only
  • 200 ml milk or water

Method:

  1. Ask a grown-up to help you peel and chop the beetroot.
  2. To make the smoothie, pop all the ingredients into a blender and ask a grownup to blitz it for 1 minute, until it’s really smooth, creamy and yummy!

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Thursday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

Thursday 23 April

BREATHING & YOGA

Breathe and release x 3

Mountain Pose

Excellent for posture, lengthening and strengthening.

  • Stand up straight and inhale.
  • Plant your feet firmly on the ground.
  • Imagine there is a string gently pulling you up from the top of your head and relax your shoulders.
  • Your hands should be pointing downward, straight and by your sides.
  • Inhale and exhale deeply, holding for thirty seconds – this brings maximum length and strength.
  • Equal weight in both feet is very important.

Tree Pose

  • Begin by standing up straight.
  • Rest your arms down by your side.
  • Then step your right foot out and bring it in to touch your left ankle. If your balance is good, you can try bringing your foot up higher on your leg.
  • Then bring your hands together, palms facing, or extend your hands up towards the sky.
  • Try repeating with your other leg.

Airplane Pose

  • Helps relieve stress, stretches the abdomen, hands and spinal cord.
  • Stand up straight and inhale.
  • Step forward with your right leg.
  • Both legs should be straight.
  • Lean your body a little forward.
  • Raise your arms upwards on either side to maintain balance (to look like airplane wings).
  • Hold this pose for a few seconds.
  • Lower your arms and stand up straight.
  • Repeat, this time balancing on the opposite leg.

 

CARDIO WARM UP

  • Jog, jog, jog & a HOP
  • 15 x Jumping Jacks
  • ARM CIRCLES
  • HIP CIRCLES
  • ANKLE CIRCLES
  • Jog, jog, jog & a HOP

 

SUPER TROOPERS PHYSICAL ACTIVITIES

ANIMAL ACTIVITIES

CRAB WALK

  • Try walking like a crab, moving sideways with your hands and feet.
  • Try moving with two hands and two feet, with one hand and two feet, or with two hands and one foot.
  • Can you do it faster?

BEAR WALK

  • Try walking like a bear, moving with
  • your hands and feet on the ground.
  • Begin by moving your right hand first, then your left foot.
  • Now move your left hand and your right foot.
  • Keep moving forward like this.
  • Try this for 30 seconds, then rest for a minute.
  • Can you Bear Walk for longer?

ANIMAL ANTICS

  • Think of an animal.
  • Move around the room or garden like that animal.
  • How many different animals can you move like for x minutes?

ONE AT A TIME

  • You can play this game with a partner.
  • One partner calls out a body part that
  • you have to move.
  • The trick is that you have to try to keep the rest of your body as still as possible, only moving one body part at a time.
  • For example, you could make circles with your right arm, or raise your left leg up and down.

 

COOL DOWN

  • Side Stretches
  • Deep pliés
  • Thigh Stretch
  • Calf Stretch
  • Cross legged & breathe

 

NUTRITION 

Wrap up a healthy snack!

Try this simple and tasty lettuce and turkey wrap for school lunch.

Ask a grown-up at home to help you.

Ingredients:

  • 2 lettuce leaves
  • 1 slice of turkey
  • 4 slices of cucumber
  • ¼ red pepper, finely sliced
  • 1 tablespoon of low-fat hummus

Method:

  1. Place a lettuce leaf on a plate and add the turkey slice.
  2. Spread the hummus on top.
  3. Then add the sliced cucumber and red pepper.
  4. Place the second lettuce leaf on top and carefully roll up!
  5. Enjoy your wrap for school lunch or as an after-school treat.

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the Laya Healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Tuesday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

 

Tuesday 21 April

BREATHING & YOGA

Breathe and release x 3

Bumblebee Breath x 3

Warrior Sequence x 3

  • Stand with your two feet together, and take a big step back with your right foot.
  • Bend your left knee and reach your arms up to the sky (Warrior 1).
  • Turn your body to the right, reaching your left arm forward and your right arm back (Warrior 2)
  • Bring your hands together in front of your body and stretch forward, lifting up your back leg to make a ‘T’ shape (Warrior 3).
  • Step your feet together, lower your hands and smile.
  • Take a deep breath and repeat on the opposite side.

Do this 5 times!

 

CARDIO WARM UP

Jump Shapes

  • Jog on Spot 30s
  • 15 x Jumping Jacks
  • 10x Push Ups
  • 15x Squats
  • Jog On Spot 30s

 

SUPERTROOPERS PHYSICAL ACTIVITIES

Frog Stretch

  • Crouch like a frog
  • SLOWLY stand up tall
  • Touch your toes, knees, hips, shoulders, head
  • Reach Up for the Stars!

Do this 3 times!

 

Name Game

Use your body to make the shape of each letter in your name. See how many names you can make in 10 minutes.

  • TOM
  • JACK
  • LUCY

 

Skip Stop Go

Skip for 30 seconds, then rest for 30 seconds. How many skips can you do? Try 5 times to beat that score. If you don’t have a rope, use an invisible one!

 

Quick Brain Game: HUMAN CLOCK
Make your arms point to the correct positions!

  • 10 o’clock
  • 3 o’clock
  • 7 o’clock
  • 9 o’clock
  • 30pm

 

COOL DOWN

  • Roll down x3
  • Head rolls
  • Shoulders, Elbows Arms
  • Side Stretch
  • Thigh Stretch
  • Calf Stretch
  • SMILE!

 

MINDFULNESS

Look in The Mirror

Take some time to think about all the things that you like about yourself and all the things that make you special.

  • Eyes
  • Funny Hair
  • Smile
  • Weird Shapes
  • Funny faces
  • Big long arms for hugging
  • Strong legs for sports

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Tuesday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

 

Thursday 16th April

Breathing & Yoga:

Crescent Moon

Helps to increase concentration levels, teaches children to maintain balance, helps strengthen legs, arms and chest.

  • Stand up straight and inhale.
  • Raise your hands upward while inhaling, with your fingers directed at the sky.
  • Join the palms of your hands.
  • Exhale and bend your body a little towards the right side.
  • Hold for a few seconds.
  • Then inhale and stand up straight.
  • Bring your arms down while exhaling.
  • Repeat this for the left side.

Bridge Pose

Helps relieve back tension and strengthens the muscles.

  • Lay flat on your back.
  • Bend your knees and place your feet hip distance apart.
  • Ensure that your ankles and knees are in a straight line.
  • Keep your arms alongside your body with your palms down.
  • Take a deep breath and gently roll your shoulders back.
  • As you roll your shoulders back, lift your back off the floor.
  • Your chin should be touching your chest and your hands should remain on the floor close to your feet.

Dog Sequence

  • Begin on all fours, with your body in an upside-down ‘V’ shape (Downward
  • Facing Dog).
  • Taking a deep breath in, lift your right leg up to the sky.
  • As you breathe out, lower it down.
  • Swap sides, lifting your left leg up and breathing out as you lower it down.

 

Cardio Warm Up:

Shake It Off

  • Shaking their right hand ten times
  • Left hand ten times
  • Left foot ten times
  • Right foot ten times
  • Repeat counting down the number of shakes from nine to one. Speed up or slow down the counting to keep it more interesting.

Aerobic Swing from Side to Side

  • Gentle
  • Swing
  • Lift foot

 

Super Troopers Physical Activities – Easter Addition:

Air Shapes: Easter Edition

  • Egg both sides
  • Rabbit Ears
  • Flower

Stretch it Out!

Jump Outs

Imagine a square on the ground. Jump from two feet, landing on two feet in the following directions.

  • Jump forward and back to centre.
  • Jump right and back to centre.
  • Jump backwards and back to centre.
  • Jump left and back to centre.

Leg Hold Race:
Try this race with two or more people.

  • Mark a start and finish line.
  • Each player has to bend over, keeping their legs almost straight and holding their ankles.
  • When the race begins, walk forward to the finish line as fast as you can.
  • For an extra challenge, try race walking sideways!

Cool Down

  • Roll downs x 3
  • Head rolls
  • Shoulders
  • Arms
  • Thigh Stretch
  • Calf Stretch

 

Mindfulness

My Recipe for Happiness

To create your own recipe for happiness, think about the different emotions that you can feel.

Now, think about what makes you happy, like snuggling up with your favourite toy, a hug from someone in your family, or a smile from your friend.

Look at the example below and then write your own recipe for happiness.

Ingredients:

  • 2 cups of sharing
  • A sprinkle of kindness from a friend
  • 1 spoonful of time with your best friend
  • 3 cuddles of your favourite toy
  • Some dancing to your favourite song, for seasoning

Directions:

  1. Take 2 cups of sharing.
  2. Sprinkle with the kindness of a friend.
  3. Using a spoon, carefully mix in the time with your best friend.
  4. Pop in 3 cuddles of your favourite toy.
  5. To finish, season with some dancing to your favourite song.

 

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Thursday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

 

Tuesday, 14th April 2020

Yoga Breathing Exercises

Beetle Butterfly Breath

› Gently roll back onto your back, give yourself a hug and lie very still, listening to your breathing (Rock).
› Let your feet face up towards the sky and hold onto your ankles or your shins, smiling as you rock from side to side (Beetle).
› Roll back up and let your knees open out either side.
› Hold onto your feet and bop your knees up and down like butterfly wings (Butterfly).

Throw Clap Catch

› Throw the ball/beanbag or sponge up high, clap your hands and catch it. Repeat this 10 times and see how many times you can clap in between throws.
› Place the ball/beanbag or sponge on your head and stretch your arms out, now lift one leg and see how long you can keep the ball/beanbag or sponge on your head without it falling off. Aim for 20 seconds (If you want to make this a little more difficult you can jump on one leg)
› With a family member, pass the ball/beanbag or sponge with your right hand to your partner’s right hand then they pass it to your left hand with their left hand. Repeat 10 times at a spaced distance.

Running/Marching on the Spot

› Let’s try and get our heart rate up and our bodies active by running or marching on the spot for 20 seconds.

Healthy Lunch Ideas

Discuss what you can add to your lunch from each of the following food groups;

› At least one portion from the vegetables, salad and fruit group, like… Banana, Pear, Grapes
› One portion from the wholemeal cereals, breads, potatoes, pasta and rice group, like… Crackers, Pita Bread
› One portion from the milk, yogurt and cheese group, like… Milk, Natural Yoghurt, Small portion of cheddar cheese
› One portion from the meat, poultry, fish, eggs, beans and nuts group, like… Hummus, Scrambled Egg, Salmon or Tuna
A healthy lunch should also include a healthy drink like water or milk.

Mindfulness

Remember to switch off electronics to give your mind time to unwind!

Don’t worry if you missed any of our live sessions, you can view the live stream on the highlights of the laya healthcare Instagram account here:

https://www.instagram.com/layahealthcare/

We hope to see you all there again on Thursday! And remember, if you like staying active and healthy at home be sure to tune in.

*While you’re here, why not have a look at other fun activities super troopers have put together for you in our ‘Games & Activities’ section.

Thursday, 9th April 2020

Yoga Breathing Exercise: Bumblebee Breath

  • Sit in a comfortable position and place your hands in your lap.
  • Closing your eyes, breathe in through your nose and breathe out through your mouth, making an ‘mmmm’ sound and keeping your lips together.
  • Make sure your face and lips are soft and relaxed so that you can feel the vibration.

‘I’m at the gym and I’m doing…’

This is a fun way to really get moving.

  • Each player takes a turn at leading the group by saying ‘I’m at the gym and I’m doing… 10 jumping jacks’ (for example). The other players have to join in and do the activity. Then another player takes the lead.
  • For more of a challenge, each player can add an activity to the list as it goes around, for example. ‘I’m at the gym and I’m doing 10 jumping jacks, 5 squats and 15 seconds of balancing on my left leg’.

Feet Writing: Air Shapes (Feet Writing)

  • Find a comfortable space.
  • Stand on one leg or sit down raising one leg up slightly.
  • Use your foot to draw a big shape above the ground in the air (for example: AN EASTER EGG, a square, the number 8, or the first letter of your name).

Guided Meditation

Before you begin, lie on the floor, on a rug or blanket.

Meditation:

  • Gently close your eyes.
  • Take in a long, slow, deep breath. Imagine your tummy is a balloon and as you breathe in, make that balloon as big as you can!
  • Now, breathe it all out.
  • Let’s do that again… Breathe in and out slowly.
  • Relax your arms and legs, let them get loose and floppy like a rag doll.
  • In your mind, pretend you are pulling a big bubble wand out of your pocket. It looks like any bubble wand but this one has magic in it. It has been small in your pocket, but now as you pull it out, it grows bigger and bigger and bigger.
  • In your other hand, imagine you have a big bottle of magic bubbles. Dip the wand into the thick bubble liquid and carefully pull it out again.
  • Now start to blow through the bubble wand to make your gigantic bubble. As you do this, I want you to put any worry you may have into that bubble.
  • Continue blowing the bubble until you think it is big enough.
  • Now, watch your bubble float up into the blue sky.
  • It floats further and further away until it reaches the edge of a wood where it bangs into a branch from an oak tree. This causes your giant bubble to burst… POP!
  • As your bubble bursts, so does your worry.
  • You can use this magic bubble wand whenever you need to, just by imagining it in your mind.
  • Take a few moments to lie there.
  • When you’re ready, slowly wriggle your fingers and your toes and then gently open your eyes.

Take or Give a Compliment

  • Give a compliment to someone in your family.
  • Ask someone to give a compliment to you in return.

Fun ways to use Fruit and Veg

  1. Grate, shred or puree vegetables. Add them to soups, sandwiches or dinner dishes for a more interesting way of using vegetables.
  2. Super smoothies – Make some tasty fruit or vegetable smoothies.
  3. Shape up! – Make eating fruit and vegetables more fun by cutting them into funny shapes
  4. Champion Breakfast – Give a great energy boost to your day by adding fruit to your breakfast routine. Try popping some berries or sliced bananas into porridge or cereal.
  5. Frozen fruit – Pop some berries or other fruits into your freezer to have as a frozen snack.

Tuesday, 7th April 2020

Yoga Breathing Exercises:

  • Elephant Breath is taken from yoga practice, combining breathing and movement in a fun and child friendly way.
  • Standing with feet wide apart and hands interlaced in front of your chest.
  • Inhale through your nose, raising your arms high above your head like a trunk.
  • Exhale through your mouth as you swing your hands down through your legs.

Spotting Turns:

  • Stand still with your hands by your side and keeping your feet close together. Slowly rise onto your tiptoes.
  • Try and balance by focusing your eyes on an object right in front of you.
  • Hold your position for a count of 3.
  • Lower your body and repeat.
  • Now try holding it for longer.
  • This time slowly do a full turn and come back to the starting position, focusing again on the same point.
  • Can you do these three times in a row?
  • Can you do it a little faster

Bunny Hop

  • Bend your elbows and press them close against your chest with your hands pointing down towards the floor.
  • With both feet placed together, take one hop forward, then one hop backwards, then forwards for 1, 2, 3 times.
  • Do this bunny hop when moving to wherever you need to go.

The Importance of Being Appreciative

Being appreciative means expressing gratitude for what we have and focusing on what the positive parts of our lives. Gratitude involves appreciating the things that we often take for granted, such as having a roof over our heads, food, clean water, family and friends. It helps us reflect on how fortunate we are when something good happens. As Tom mentioned, there are a few things we can do regularly to remind us how to be appreciative, see how many you can do this week at home:

  •  Create a Gratitude Jar!
    • Write down 3 things that you are grateful for and add them to the jar.
    • Ask other members of your family to do the same.
    • When the jar is full, you can pick one out and read it to everyone.
  • Draw a picture of something you are grateful for, show it to your family.
  • Compliment Others: Tell the people in your life something you appreciate about them.