by California Casualty | Educators |
Our Education Blogger is a public school teacher with over a decade of experience. She’s an active NEA member, and enjoys writing about her experiences in the classroom.
For many teachers, summer is the time to complete projects you’ve been putting off during the school year. Exercise tends to be one of those projects. Summertime is a great opportunity to begin building workout habits. The following can help get you started with a summer exercise routine and transition into a healthy start to the next school year.
Use A Fitness App
I like Map My Run and My Fitness Pal. I can log workouts, track how far I run (along with some other stats), and count calories from food. Couch to 5K is also another free, popular app that helps you progress your way to a 5K in 8 weeks. Check out this list of The 38 Best Health and Fitness Apps from Greatest.com to see if you can find an app that works for you!
Start Small
If exercise isn’t part of your regular routine, start with just 2 or 3 days a week. From there, add on days as you feel more comfortable. You can also up the intensity of your workouts.
Keep A Routine
Find a time and day that works for you and commit to it. You are more likely to stick with something if you make it a part of your routine.
Exercise With A Buddy or Group
If you are able, find a friend or a group of friends with whom you can work out. You can hold one another accountable if you commit to group workouts. When you skip out on a workout, there’s an element of guilt added in, which makes you more likely to stick with it.
Mix It Up
For me, one type of exercise becomes boring. To combat the monotony, I use different types of exercise. Yoga, kickboxing, cardio, dance, etc., are all great ways to mix up the workout routine. You can find videos online for just about any kind of workout!
Set A Goal
What is your fitness goal? Is it to lose weight, build muscle tone, run a marathon? Establish your goal, write it on a sticky note, and place the note in a visible place you will see each day. Use an “I will” statement and have an end date. For example, “I will lose 10 pounds by July 31st.” It is also helpful to decide HOW you will meet your goal. Will you run for 20 minutes 3 times a week? Lift weights every day?
Motivate Yourself
Take selfies. I know. I hate this part. If you take pictures of yourself regularly, you should be able to see the changes in your body as you progress towards your goal. Hopefully, these pictures will motivate you to keep going. Positive self talk is also beneficial. Again, use your sticky notes to write positive affirmations to place in a visible location (“I can do this!” or “I am strong!”). This may be cheesy, but it has a surprisingly positive effect!
Tell Your Family/Partner
Your partner or family is a great source of support and encouragement. Tell them your fitness goals and plan. They can help motivate you and hold you accountable (if you choose).
What summer fitness advice would you give teachers?
by California Casualty | Nurses |
Nurses face a highly demanding career with long hours and stressful situations. About 40% of nurses over the age of 30 experience burnout, anger, frustration and irritation from their job. And it’s even higher for nurses under the age of 30. Here are 3 easy ways to help control your stress when dealing with hectic shifts.
1. Stay organized. Take a few minutes before your shift to check over your work details for the day to help avoid distractions.
2. Work on clear communication skills. Good communication helps improve the care of patients and helps respond to the expectations of patients.
3. Change your perspective. If you’re having a bad day at work, step back and look at your day from a different angle. Being a nurse is a great career choice! It can be tempting to let bad feelings take over, but keeping focus on the positive can help you get through the day.
A nurse’s job can take a toll on your mind and body. With these easy stress reducing tips, you can help refocus on why you love being a nurse.
by California Casualty | Educators |
If you are lucky enough to have some free time during summer break, take advantage of it. Don’t let the summer days slip by. Make the most of your summer without spending much money!
Sleep In and Take Naps
How often do you really get to do this? According to the American Sleep Association, sleep is a basic, biological need, and if we are deprived of sleep, our bodily systems fail. The average adult needs about 8 hours of total sleep time each day (ASA). So, no need to feel bad about sleeping in that extra hour or taking a quick snooze on the couch during the day. It’s for your health!
Find Free Activities
Make a list of the free festivals, carnivals, fairs, and other summer activities that your city or town has to offer during the summer. When you notice you have a free day, see what’s on the list for that day and have fun!
Exercise
Use your summer days to get back into an exercise routine. Use your break to fine tune your routine so you can transition easily into the following school year. The best part about summer is that there are a variety of activities you can do: swimming, biking, canoeing, kayaking, skating, jogging, hiking . . . well, you get the idea.
Have a Staycation
It’s time to explore your own town or city. Take a stroll through a local hiking or nature area. Visit a local museum, zoo, or aquarium. Eat out at a new-to-you restaurant. Or simply lounge at the pool soaking up the sun.
Get Outside
There are many benefits to spending time outdoors. As the Harvard Health Letter titled “A Prescription for Better Health: Go Alfresco” says, spending time outdoors will raise your vitamin D levels, cause you to get more exercise, make you happier, improve your concentration, and might make you heal faster.
Spend Time with Friends
Carve out time each week to have lunch with a friend, or a group of friends. Maintaining meaningful relationships is important to your well-being. The Mayo Clinic says there are many health benefits to having friends including boosting one’s happiness, reducing stress, improving self-confidence, reduced significant health problems, and longer life spans.
Get Ahead on Professional Development
If you have “extra” time during your summer break, think about squeezing in some professional development so you won’t have to work on it during the school year. Don’t have the monetary resources to take coursework? No need to worry, I have created a list of 6 Free Professional Development Resources for Educators.
Organize
Take a few hours each week to do that “spring cleaning” you never got around to. Focus on one room or area at a time. Purge, clean, and organize. You’ll feel like you can tackle the upcoming school year with ease if you have a clean and organized home.
How do you make the most of your summer break?
by California Casualty | Auto Insurance Info |
As spring gives way to summer, it’s time to get your RV ready for heading to the mountains, camping or long road trips to visit family and friends. If you are getting your motor-home out of storage, here are some key steps that will keep you on the road and out of the repair shop.
- Check the exterior for cracks and missing or damaged seals
- Inspect and test the battery
- Examine and pressurize the tires
- Replace filters and replenish brake, coolant, transmission, hydraulic and washer fluids
- Clean, inspect and refill LP gas lines and appliances
- Test carbon monoxide and smoke detectors
- Flush and fill the water system looking for leaks, clarity and drink ability
- Check that all appliances are working
- Inspect sewer hoses and waste tank valves for cracks or sticking
Here is a list of important equipment and items you’ll want to make sure that you have:
- Proper extension cord with the correct amps
- Surge protector for variable campground electrical systems
- Drinking water approved hose
- Pressure regulator and water filter for variable campsite water pressures and contaminates
- Laser temperature tester to detect overheated brakes, tires and axles
Don’t forget routine maintenance practices for your RV or motorhome’s engine:
- Periodically check and test batteries for proper charging
- Make sure your cooling system has the proper anti-freeze/coolant and all belts, hoses and the water pump are properly working (never open a hot radiator cap; the liquid inside is a scalding 200 degrees or hotter)
- Check the air conditioning system for leaks and proper coolant
- Make sure the viscosity of your motor oil will stand up to hot weather days (10W-30 or 10W-40)
Consumer Reports advises that you should also have a basic safety kit that consists of:
- Cell phone and spare battery
- First aid kit
- Fire extinguisher
- Warning light or reflective triangles
- Tire gauge
- Jumper cables
- Foam sealant for flat tires
It’s never a bad idea to get a full maintenance check before heading out for your summer travels. Stay safe this summer!
by California Casualty | Educators |
I enjoy teaching out of our math textbooks and using the nifty manipulatives, cross-curricular centers, leveled readers, and other integrated activities which come with our math series. However, sometimes, it’s nice to shake things up a bit and jump on the computers or tablets for a little online math fun. My favorite websites are those that my students and I can use without any preparation or hassle, and they must be FREE. You can start using any of these 7 math websites in your classroom immediately!
ProdigyGame – Free, self-paced math games for grades 1-8 with free account membership. There is even a free app for computers and tablets!
SheppardSoftware – Free kids math games. Topics include addition, subtraction, multiplication, fractions, money, algebra, and place value.
CoolMath4Kids – Free math games for kids and teacher. Lessons, games, quizzes, and brain teasers for grades K-6.
KhanAcademy – Educator-created videos, lectures, and practice for math concepts at all grade levels.
MrNussbaum – Games, workshops, practice modules, skill and drill, and printables.
LearnZillion – Instructional videos, lessons, and practice. Teachers can assign lessons without needing student accounts. Common core standards Kindergarten through 8th grade.
National Library of Virtual Manipulatives – A digital library featuring manipulatives and activities for all grade levels.
