Week 2

Mindful Mornings Challenge

Andrew Luck Video

Early morning activity followed by a smart breakfast has always been a crucial part of my routine. It gets me going physically and mentally. Andrew Luck #12

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Activity

Get Going!

Rise early and jump to it. Getting your heart rate up in the morning can help your body and mind maintain energy throughout the day. This week, the mornings are your time to shine.

Do not attempt the exercises if an injury or limitation prevents you from completing them safely. Participate to the best of your ability to complete the challenge.

Day 1

9-12 year-olds
Start your morning with 5 minutes of jumping jacks. Find a place in your home and attempt sets of 20 followed by a minute of rest.

13-17 year-olds
Start your morning with 7 to 10 minutes of jumping jacks. Find a place in your home and attempt sets of 25 followed by a minute of rest.

Day 2

9-12 year-olds
Jump rope 30 seconds on, 30 seconds off for 7 minutes.

13-17 year-olds
Jump rope 30 seconds on, 30 seconds off for 10 minutes.

Don’t worry if you don’t have a jump rope. Use an imaginary jump rope or find a step to jump on and off of for the same amount of time. Don’t forget to stretch before you exercise.

Day 3

Go further.

9-12 year-olds
Start your morning with 7 minutes of jumping jacks. Find a place in your home and attempt sets of 20 followed by a minute of rest.

13-17 year-olds
Start your morning with 10 minutes of jumping jacks. Find a place in your home and attempt to do sets of 25 followed by a minute of rest.

Or, try and run or walk 10-12 minutes. And make sure to warm up!

Day 4

Do a little more.

9-12 year-olds

Jump rope 30 seconds on, 30 seconds off for 8 to10 minutes.

13-17 year-olds
Jump rope 30 seconds on, 30 seconds off for 12 to 15 minutes.

Don’t worry if you don’t have a jump rope. Use an imaginary jump rope or find a step to jump on and off of for the same amount of time. Don’t forget to stretch!

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2

Nutrition

Fuel Up!

Have your kids stick to these guidelines for the week and they’ll pass the “Fuel Up” part of this week’s challenge.

DO
  • Eat something healthy, even if it isn’t traditional “breakfast foods”
  • Add berries to cereal
  • Reach for whole grains like wheat toast or oatmeal keeps blood flowing strong
  • Choose eggs or yogurt. Both are high in protein, which keeps the mind focused until lunchtime.
AVOID
  • Sugary drinks and sugary cereals. Too many calories at breakfast can make it hard to focus.
Featured Recipe

Strawberry Lemonade Smoothie

Breakfast on the go? Try a smoothie! It’s ready in a moment’s time and portable so your child can enjoy it on the way to school.

Ingredients
1 cup frozen (unsweetened) whole strawberries, or 3/4 cup sliced
1/2 cup prepared sugar-free lemonade
1/2 cup low-fat lemon, vanilla, or plain yogurt

Instructions
1. Add all ingredients to blender or food processor and puree until well blended (about 1 minute).
2. Pour into a serving cup and add a straw!

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Breakfast provides the energy your brain needs to power you through the school day, so you do not want to skip it. Andrew Luck #12

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Why It Matters

Dig Deep!

Morning exercise and a healthy breakfast jumpstarts a child’s metabolism and helps keep their mind sharper throughout the day. See what our expert doctor has to say about mindful mornings.

"Mornings are a critical time for kids to get their blood moving. Activity in the morning gets your muscles and joints ready for the day. In addition, it can help get your metabolism going to set you on the path for a great day."

Dr. Susan Ballinger

Pediatric Rheumatology

The Benefits of a Mindful Morning

  • Jumpstarts metabolism
  • Energizes kids for the day knowing they’ve done something good for themselves
  • Increases mental acuity that can last for up to 10 hours
  • Ensures a better night’s sleep
  • Keeps kids conscious of what they’re eating and helps regulate appetite

Highly Skilled Pediatricians

The expert Riley Hospital for Children at IU Health team is here for:

  • Any bone or joint pain that may arise
  • Sleeping problems
  • Childhood arthritis
  • Continued problems with focus
  • Developmental challenges
  • Uncommon illness
  • Inflammatory muscle disease
  • Auto-immune disorders including Lupus
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Completed!

Mindful Mornings Challenge Check-Off

Week 2 Badge

GREAT JOB! You’ve completed this week’s challenge. We hope you had fun and learned a thing or two. Keep it up. Please make sure to return next week. 

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