Friday, August 31, 2012

Featured Exercise: 16 Activity Flash Cards

This week's featured exercise is actually 16 indoor/outdoor school based physical activity games!  Last night I taught my "Physical Activity Programming for Outdoor Play" class, a continuing education course for preschool teachers and these games were a hit, so I wanted to share them with you!! You can adapt the educational material or theme to make them developmentally appropriate for your students.  I'd love to hear your thoughts about them and if you made any grade level adaptations, thanks!

Download the pdf.
Print it front & back on some cardstock
Cut along the white lines and you've got a new set of active games that incorporate different subjects and themes!

CLICK HERE to download the pdf

Thursday, August 30, 2012

Daily Fitness Tip: Aug. 30

OUTDOOR KNOXVILLEDoes your community promote fitness?  Knoxville, TN is in the heart of the Smoky Mountains offering hundreds of trails, mountain biking, and activities in the (free!) National Park.  Earlier this month Knoxville launched the Get Out and Play with Dr. Bob series on WBIR which focuses on the surrounding parks and community events for kids and families to promote physical activity.  In the Knoxville area?  Check out for more information!

Today I encourage you to research available (physical activity) resources in your community!  What types of programs do you have in your schools or neighborhoods?  I'd love to hear about them!

Wednesday, August 29, 2012

Daily Fitness Tip: Aug. 29

The article brought to light some of the negative outcomes that can result if children (and parents) are not educated on safe diet and exercise habits.  It discusses that although there is an obesity epidemic, the prevalence of eating disorders has also been on the rise. Let's define the word diet (from food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.

I came across an interesting article this morning and thought it was definitely an important one to share!

While its commonly associated with weight loss and fad eating trends in the media, our "diet" is simply what we eat every day, it is a part of our lifestyle and it is important that children understand the difference between a healthy diet and a fad diet.  Our eating habits set examples; so next time you use the word "diet" make sure the word healthy comes before it because you never know if little ears  might be listening!

What are you making for dinner tonight as a part of your healthy diet? I'd love to know!

Tuesday, August 28, 2012

Burn to Learn

I LOOOVE this new campaign from the CDC!  This is exactly what PowerUp Your School is trying to achieve! By combining exercise with educational material linked to the Common Core Standards (think spelling word jumping jacks, and count-by-ten wall sits). Visit for more information about PowerUp Your School!

Research shows that kids who are more active throughout the day tend to make better grades in school!  Physical activity is so important not only for our bodies, but for our brains too!!
Visit for more resources!

CDC Burn to Learn

Take the quiz too!!

Daily Fitness Tip: Aug. 28

Strength Training Tuesday! 

MYTH:  If kids strength train it will stunt their growth.

FACT: Strength training is completely safe for kids, as long as it is done under proper supervision and with good form! Using very light weights (1-4 lbs) or resistance bands is a great way to teach strength training exercises safely.  Performing high repetitions (15-25 reps) with light weight is a great way to build muscle endurance, but it is also very beneficial for building strong bones! So pick up a some weights or resistance bands and try strength training today!

Follow me on Twitter @PowerUpFit

Sunday, August 26, 2012

Daliy Fitness Tip: Aug. 26

Limit screen time (television, movies, videos and computer games) to less than 2 hours a day! Kid's aren't only watching WAY too much TV, think about all of the other "screen time" activities their engaged in everyday: video games, ipods, cell phones, ipads, hand held games, computers, etc...

Children ages 8 -18 spend an average of 4 ½ hours per day watching television, 1½ hours using computers, and more than an hour playing video games.

More scary facts?  Check out my reference:
Rideout, V. J., Foehr, U. G., Roberts, D. F. (2010). Generation M2: Media in the Lives of 8- to 18-Year-Olds. Kaiser Family Foundation

Friday, August 24, 2012

Daily Fitness Tip: Aug. 24

Today I've been putting together a presentation for early childhood educators on promoting physical activity and outdoor programming.  So today's fitness tip is about ALL THE WONDERFUL benefits of physical activity for children, here are just a few! So get outside today!!

Physical activity helps kids:
Maintain a healthy weight
Reduce their risk of feeling stressed or depressed and developing obesity-related illnesses (type 2 diabetes, high blood pressure, and unhealthy cholesterol levels) 
Build their strength, flexibility, and endurance
Enhance their motor skills, social skills, and brain development
Develop and maintain strong bones
Sleep better
Feel confident about themselves and their bodies as they grow (Reinforce a good self-concept through participation in success oriented tasks)
Increase awareness of the body in space 
More and more evidence shows that children who are active tend to have fewer behavioral and disciplinary problems, do better in school, and have longer attention spans in class.

Thursday, August 23, 2012

Daily Fitness Tip: Aug. 23

Practice what you preach.  What can we do to get kids more active?  Its our job to set a positive example through regular physical activity and healthy eating habits!

Research shows that children who see their parents participating and enjoying activity are SIX times more likely to be highly active than children who do not have parental support to be active.  So head outside and go far a walk together or find a fun dance workout video to do together at home.  Be sure to try this week's featured exercise (posted earlier today)!

Interested in more on this topic?  Here's the reference:
Cheryl A. Zecevic, Line Tremblay, Tanya Lovsin, and Lariviere Michel, “Parental Influence on Young Children's Physical Activity,” International Journal of Pediatrics, vol. 2010, Article ID 468526, 9 pages, 2010. doi:10.1155/2010/468526

Featured Exercise: PowerUp Jumping Jacks

Hi Everyone! Thanks for reading the PowerUp Fitness blog!  Each week I'll be uploading a new exercise video, give it a try with your kids or students!  This week is the PowerUp Jumping Jack, enjoy!  #makingkidsfitnessfun

Wednesday, August 22, 2012

Daily Fitness Tip: Aug. 22

Tonight I'm teaching a bootcamp fitness class, so while I was brain storming and planning I thought it'd be fun to create a kid friendly bootcamp workout.  Here's what I came up with:

The only equipment you need is a good attitude and willingness to be silly!  Go through the list performing each exercise for 30 - 45 seconds.  Take a quick break after the mountain climbers, then repeat for a moderate 10-15 minute kid-friendly bootcamp workout!

Race in place - run in place as fast as you can
Frog jumps - make a "ribbit" sound
Aligator crawl - push-up position, lift right hand and foot together to take a "step", then step with left hand and foot
Snow skiers - jumping side to side, keep feet together, pump arms like ski poles)
Name-game jumping jacks - spell your names, or last name, one letter for each jumping jack)
Crab dips - crab walk position, bottoms off the ground, bend and straighten elbows to dip, working the back of your arms
Flamingo leg extensions - stand on right leg, lift left leg bend and straighten knee squeezing the top of upper leg, after 30 seconds, switch legs!
Speed bags - arms up infront of forehead, pretend to hit a speed bag like a boxer
Mountain climbers - pushup position, alternating legs, bring knee to chest as fast as you can

Let me know if you try it!  Or leave a comment with some of your favorite bootcamp ideas!


Let's Move!

I hope everyone's Wednesday is going well!  Some exciting things going on this week:  Michelle Obama is guest editing the iVillage website! She has posted some great back to school tips with her healthy eating and active life style spin.  Today's article is about sitting down for family dinner, if the first family can do it, then we can. Find it here:

How to start?  Turn the TV off at dinner time, studies show that children consume 25% of their daily food intake infront of the TV! Focus on your family - when you engage in conversation, normally you end up eating less and learning something interesting about their day at school or work.

So maybe it's unpractical for every meal to be around the table, but make the changes where you can.  Set a goal to have family dinner 3 times a week.  Or maybe breakfast fits in your families schedule better?

The small, realistic changes are the ones that will stick! I'd love to know, what is your family having for dinner tonight?

Interested in some light reading?  Here are my references:
Oldham-Cooper RE, Hardman CA, Nicoll CE, Rogers PJ, & Brunstrom JM (2011). Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake. The American journal of clinical nutrition, 93 (2), 308-13 PMID: 21147857

Tuesday, August 21, 2012

Daily Fitness Tip: Aug. 21

Aerobic (endurance) activities like swimming or biking are very important!  But did you know that muscle building and bone strengthening activities are just as important for kids (and adults) in achieving healthy fitness!?  Examples of muscle building activities include pushups, situps, and lunges.  Bone strengthening activities like running, jumping rope, and gymnastics are also important for healthy development!  #buildstrongbones

What are your kids' favorite bone and muscle strengthening activities?


Monday, August 20, 2012

Daily Fitness Tip: Aug. 20

Looking for some Monday motivation?  Off to start another busy week, how will you and your family keep fitness on the schedule?  Plan for it.  Walk or bike to school!  Too far from home?  Try parking about a half mile away from your child's school and walk the rest!  Enjoy the extra time spent together and a fresh fit start to both of your days!

Looking for more ways to make school days a little healthier? Pack lunch together.  Research shows that when kid's get to choose components of their meal, they're more likely to eat it (instead of trading with a friend in the lunchroom).  Be sure to have healthy choices on hand! has some practical, yummy, health lunch ideas!


Sunday, August 19, 2012

Daily Fitness Tip: Aug. 19

It's recommended that kid's are active for 60 minutes everyday -  It doesn't have to be all at once, you can even break it down into 10 minute segments! Try hula-hooping, jumping rope, going for a walk, riding bikes, hit the pool, or shoot some hoops!  6 activities, 10 minutes each makes for an active day of play!

Stuck inside? Here's a few more: race-in-place, jumping jacks, dance!, climb the stairs, march, youtube a fun exercise video!

Now there's no excuse!  #makefitnessrealistic  #makingkidsfitnessfun

Have any other active ideas?  I'd love to hear them!


Saturday, August 18, 2012

Health Risks of Inactivity

GREAT article in NPR about the health concerns due to lack of exercise!  1 in 10 deaths can be attributed to inactivity! wow!

Daily Fitness Tip: Aug 18

Having trouble getting motivated on a Saturday morning?  Get up and go for a walk! Even if its only for 15 minutes, something is better than nothing!

Are Saturday morning cartoons part of your kids' weekend routine?  Encourage jumping jacks during commercials and stretching while the program is on.  It's an easy way to sneak exercise in, and positively associate it with your weekend routine! #makefitnessrealistic #makingkidsfitnessfun

Check back daily for new fitness tips!


Thursday, August 16, 2012

Economic Impact of Obesity

Good morning!

I read google news almost every morning, today this article caught my eye: 

In a nutshell, it is an overview of the impact that obesity has on the US economy.  Some pretty startling facts; and while it is primarily related to obesity in adulthood, we haven't solved the problem yet.  The 16.9% of US children that are obese ( are a part of our future.  Hey, maybe PowerUp Fitness can help the economy? (I like to dream big)...

I'd love to hear what you think!  Do these stats surprise you?


Wednesday, August 15, 2012

Childhood Obesity Challenge

Childhood Obesity Challenge Voting is Open! Vote for PowerUp Fitness on page 3 of the submissions!

Your vote is much appreciated!  Thank you!
Stacy & PowerUp Fitness, LLC

A Little Bit About Me...

I realized that I should probably provide a little bit about my background and how it influenced the development of PowerUp Fitness™.

I grew up very involved in sports and different activities, summers were spent outside, and although we had "TV time" restrictions, it was a rule that RARELY had to be enforced.   I was a gymnast for several years but it was actually an injury that led me to the field of Exercise Science.

A Vol for Life, I completed my Bachelor's degree in Exercise Science at the University of Tennessee and decided to stay at UT for my Master's degree in Kinesiology (specializing in pediatric exercise physiology).  Throughout school I worked at two fitness centers as a personal trainer and group fitness instructor in the Knoxville area but also became involved in research in the Pediatric Exercise Science lab.

In the Pediatric lab, I worked on studies ranging from physical activity on preschool playgrounds to an obesity intervention/summer camp program.  For my thesis work, I was interested in the aerobic fitness levels of 10-15 year olds and tested over 100 awesome volunteers using the PACER test (a school based shuttle run/fitness test).

I love working with kids (who doesn't like to have fun all day) but it is sad to see video games and TV replace roller blading and capture the flag, I couldn't just sit back and watch.  Throughout the different programs and fitness centers I was involved with, I realized there weren't many opportunities for kid's to learn and participate in fitness classes.  Community sports programs and PE have their place, but sports have seasons and PE is only twice a week at best.

PowerUp Fitness classes and PowerUp Your School motivate kids to become more active through making fitness fun.  For fitness centers, PowerUp classes are group fitness classes for kid's.  A fun, safe way to learn next exercises and an ACTIVE alternative to fitness center child care.  PowerUp Your School is an extracurricular program (morning or afternoon) designed to PowerUp bodies and brains!  All of our games and exercises are aligned with common core curriculum so not only our we improving fitness, but we're making it educational too!

Have you noticed yet?  I believe in exercise, education, and helping the next generation PowerUp their health by making fitness fun!


Tuesday, August 14, 2012

PowerUp Fitness


My name is Stacy Scott, I am the proud owner of PowerUp Fitness, LLC.  PowerUp classes are designed to make kid's fitness fun! On my blog you'll find health and fitness related news, tips to get kids more active, and a sneak peak at a new PowerUp exercises and games!  I'm learning how to blog, so bear with me!  Visit my website at to learn more about bringing PowerUp fitness classes or the PowerUp Your School program to your area.  Thanks!