Life is a mixed bag…

It’s been quiet on the Blog this week – where are you all?! Having fun, feeling happy, eating well and moving lots hopefully!

Today we’re going to discuss ‘life’ itself!

Hills and dales…what are they?


One’s high, one’s flat. A bit like life really…sometimes we have high points: when we feel great, and sometimes we have times when we just feel a bit bleurgh.

Then there are the valleys: the really low points, when life is a bit rotten.


But this is all normal. Life has its hills, dales and valleys. It’s how we deal with them that is important.

Can you think of some opposites? Some hills and valleys? For example:

  • Health and illness
  • Happiness and sadness

Tell us some more in the comments below!

We recognise life can be a bit like that sometimes – the ups and the downs actually make us stronger in the long term (ask most adults and they will agree with this). A mixed bag of positives and negatives.

‘Resilience’ is the ability to deal with tough situations and be able to move on from them in some way.

When life throws in some unfortunate surprises, we should sit back and try to recognise that the intensity of negative emotions we feel right now, will probably not last forever. We should also try to find the positive in any situation: happy memories, to things to look forward to.

So this is life – it has its hills, dales and valleys unfortunately. Hopefully there will be more hills in all of your lives than there are dales and valleys!


Mindset Warrior 🙂

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How fantastic to meet some of our most interactive Health Champions in real life today! I visited St Michael’s Junior School in Galleywood to award four Health Champions their certificates. These children have made the most comments, and have written their own posts on the Children’s Health Blog. Their classes were the very first classes to use the Blog, so we are delighted to award with them with a £10 Sports Direct voucher each – hopefully they will find something healthy to spend it on!

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Congratulations to the four of you…I look forward to meeting more Health Champions later in the week at East Hanningfield School!

Ilse 🙂

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Join in with our classroom moves!

Here’s an energetic ‘classroom moves’ workout for you! You can probably do this at home as well, but you’ll need a table and a chair.

Table Kneels

Place you hands on the table in front of you, jump with both feet to kneel onto the table. Once you’re up there, sit tall on your knees/shins and claps you hands above your head three times. x10

Chair Squat Jumps

Turn your chair so it has space in front of it. Stand with your feet hip width apart. Sit down onto the chair, then stand up straight away. Once you’ve stood up, jump with both feet into the air! x15

Chair Presses

Kneel in front of your chair, holding onto the edges of the chair seat with your hands. Keep your tummy pulled in gently and do a ‘press up’ onto the chair. Be careful not to let your hips ‘dip’ down – keep your body from your shoulders down to your knees, straight. Push down on the chair, not forwards onto it (you don’t want it to slide away!) x 10

Chair Lifts

Stand with the bottom of your chair on the top of your head. Hold onto the edges of the chair seat. Press the chair into the air by straightening both arms straight upwards. Bring it back down to gently ‘tap’ your head then push it up again. x10

Step Up Chairs

Put two chairs next to each other. Hold a friend’s hand. Step up onto the chair, one foot at a time, then step back down. Once you’re up, stand up tall on both feet. Keep your balance the whole time. If it gets too difficult, just have a walk around the classroom instead. x5 on each leg

Do this circuit (one exercise after the other) once through, then go through it again, and again if you have lots of energy…so 2-3 circuits!

Captain Kinetic

How did you get on?

Captain Kinetic 🙂



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Hi everyone

Hope you all had an excellent Christmas and New Year!

Just a quick note to let you all know the Health Champions will be back next Monday (9th Jan) with more Daily Posts and Champion Challenges. There will be some slight changes as well, which we’re excited to share with you!

Be sure to check back in next week to see the new posts, post your own ideas, and get involved with questions and comments!

The Children’s Health Project Team!


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Should we eat SUGAR? (Part 3)

Good morning everyone! As Christmas time approaches, we see more and more sugar in our daily lives. You might be eating more desserts, more chocolates, and drinking more fizzy drinks…

Considering we know sugar isn’t any good for us, should we be eating it at all? Try to consider how your body feels about half and after eating something sugary (and I don’t mean fruit – I mean chocolates, cakes, biscuits etc!) – we have a big sugar ‘high’ then a ‘slump’ – where we start to feel a bit grumpy and feel like we need MORE sugar…it’s a never-ending cycle! 🙁

We say it’s fine to eat sugar, but in MODERATION. We’ve talked about moderation before – it means to enjoy eating something when you’re not in a rush, when you can really enjoy it, and not eating too much of it.

Wondering how much sugar you should eat in a day? We have the answer for you! Take a look at this post with your teacher and your parents, they will help you make sense of it:


You can download this poster to stick on the fridge at home: Sugar Portions

So how do we know how many teaspoons of sugar there are in the foods we eat? Follow these instructions:

  1. Take a look at the food label of the food you’re eating/drinking
  2. Look for two things: The portion size AND the amount of sugars
  3. This Ribena bottle is 500ml, but the adult portion size is just 250ml…I would imagine that if you have a Ribena bottle like this, you’d drink the whole bottle, right? Well, that’s two adult portions!
  4. The amount of sugar is only for one portion – 250ml. But there is 500ml in the bottle, so we need to double it to get the total amount of sugar in one bottle!
  5. That means, in one of these bottles, there is 50g of sugar.
  6. Every 4g = 1 teaspoon…which means there are just over 12 teaspoons of sugar in this one bottle of Ribena!!

Considering the advice is to eat no more than 7.5tsp of sugar a day, even for adults, we’ll go way over our daily amount if we drink a whole bottle of Ribena!!

Don’t forget, you could also be adding in other sugars elsewhere as well…in your yoghurts, your cereals, your snack-bars etc.

Spend a few minutes at home looking at the labels of the foods in your house, especially the sweet ones.

The Children’s Health Champions don’t think you should NEVER drink Ribena…but we say, why not have a small amount in a glass/cup if you’re going to have it?

Drinking a bottle of this on the way to school will make you feel great for about 10 minutes, then you’ll feel sleepy and it will be difficult to learn in class.

Why not SWAP the Ribena for some frozen berries in water…just take some frozen berries out of the freezer, put a handful in the bottle of your water bottle, then add water. After an hour or so, your water will turn the same colour as Ribena, and will taste similar, but won’t have so much sugar in, and you’ll be getting the natural vitamins and minerals from the berries!

Nutrition Ninja

Share your sugar investigations with a comment below…we’d love to hear what you find!

Have a great day everyone,

Nutrition Ninja 🙂

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Did you know: Muscles contract, and relax…

Some muscles in our bodies are attached to bones, and when they contract, the bones move. That’s how you can eat delicious food…just lifting food from your plate, to your mouth, requires your ‘bicep’ to contract.

‘Contract’ means the muscle fibres (the stuff that makes up the muscle) stack up and become shorter. When the bicep shortens, it lifts your hand towards your face!

Every time a muscle contracts, another muscle relaxes. In the case of your biceps, it’s the tricep that relaxes when you bring food from the plate to your mouth. They work together in pairs!! They’re a great team, just like you and your friends are.

So for me to eat my healthy food, which fuels my movement, my brain has to send a signal down to my arm, telling the bicep to ‘contract’ (shorten), and the tricep to ‘relax’ (lengthen). Clever brain!!

Have a go with this action, to help you understand:

Look at a partner’s arm when they pretend to eat something, can you see their bicep contract, and their tricep relax?

You can strengthen your biceps and triceps by doing pulling and pushing movements. Give this a go…

Stand behind your chair, then squat down to pick it up safely. Now, standing with long arms, holding onto your chair, bend your elbows to lift your chair up, and then lower it down again. When you do this, keep your tummy gently ‘pulled in and up’, and your knees bent. Do this five times…you’ve just pulled the chair towards you using your biceps!

To use your triceps, sit on the chair with your hands holding onto the seat, just under your legs. Scoot your bottom off the chair, so you are still holing on with your hands, but your bottom is just in front of the chair. Now bend your elbows and lower yourself down, then push up again by straightening your elbows. Do this five times…you’ve just pushed yourself up using your triceps!

Do you know the names of any other muscles in the body? What actions can you do to make them contract? Which muscle has to relax in order for that one to contract?

Our heart is a muscle as well…does that means it contracts too? Find out what you can and tell us about it on the blog!

Captain Kinetic

Enjoy contracting and relaxing!

Captain Kinetic 🙂



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What’s your unique talent?

Hi everyone, Mindset Warrior here!

I was selected to be a Health Champion for The Children’s Health Project because I have some unique talents. One of them is being able to teach children (like you!) how to deal with worry, stress or anxiety. I have a whole set of tools and tips to help you manage your feelings and emotions, which I’ll be sharing with you on this blog…

The other Health Champions on the team have their own unique talents, all related to health and wellbeing.

Captain Kinetic knows all about movement, exercise and play…

Nutrition Ninja’s unique talent is being able to teach children like you about healthy eating, and why we should make healthy choices in our foods…

Agent Lifestyle is an expert in getting all those daily habits in place that help promote a healthy lifestyle…

Now, you are also Health Champions, I understand. I see your names pop up whenever you post something, or comment on something! I do wonder what your unique talents are though…

Can you tell me a bit about your unique talent when it comes to staying healthy? Is it something you have practised over time? Can you take a photo of your unique talent and add it in the comments box below?


Have a great day everyone!

Can’t wait to hear from you…

Mindset Warrior 🙂

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