Get Creative with Weights...
WHERE WE PLAY EVERY DAY!
teamwork in times of trouble
Front Desk &
Kids Club Crew
On behalf of the WRAC Staff, I want to thank you for your patience and understanding during this unprecedented time. During this temporary closure, I encourage everyone to follow the stay at home guideline now in place. We are all experiencing this changed world and it seems to affect each of us differently. I know that the club is a part of life for many of our members and as soon as the guidelines allow, we will be ready to welcome you back.
I hope you understand the position the club is in as we try to figure this all out. Some of our valued staff will continue to work from home to help keep you supplied with “at home” ideas and assist with club communications along the way.
Please be sure to read the emailed letter on 3/27 from our Board of Directors. I hope that we are able to see everyone back at the club for many years to come.
In the meantime, I hope you can get some exercise, fresh air, sunshine...and follow the medical professionals recommendations so we can get through this soon and back to the club.
Preferred method of contact during closure: email@example.com
(509) 421-0243 for emergencies
CLUB STAT US
Everyone reacts differently to stressful situations. How you respond to the outbreak can depend on your background and the community you live in.
Stress during an infectious disease outbreak can include:
Fear and worry about your own health and the health of your loved ones
Changes in sleep or eating patterns
Difficulty sleeping or concentrating
Worsening of chronic health problems
Increased use of alcohol, tobacco, or other drugs
Things you can do to support yourself:
Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.
Take care of your body. Take deep breaths, stretch, or meditate
Try to eat healthy, well- balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and drugs.
Make time to unwind. Try to do activities you enjoy.
Connect with others. Talk with people you trust about your concerns and how you are feeling.
The physical benefits of exer- cise have long been established but exercise has also been considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate.
Exercise and other physical activity produce endorphins that act as natural painkillers and also improve the ability to sleep, which in turn reduces stress. Scientists have found that regular aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
Center for Disease Control
Anxiety and Depression Association of America
The outbreak of corona virus disease may be stressful for people. Fear and anxiety about a disease can be overwhelming and cause strong emotions in adults and children.
Coping with stress will make you, the people you care about, and your community stronger.
stress & your body
psychology of quarantine
Humans don't just like to be social, we need to be.
In fact, people who have weaker social relationships are 50% more likely to die over a given period than those with more connections, according to a study including more than 308,000 people. Depriving yourself of social connections, even temporarily, doesn't feel good: Your body is trying to tell you to mingle so that, long-term, you live a longer, more robust life. Of course, in a situation like a pandemic that requires you to reduce or eliminate your face-to-face contact, the discomfort of isolation needs to be endured to stave off more dangerous, immediate effects.
Quarantine can be psychologically damaging long term.
According to research, the experience can lead to post-traumatic stress symptoms, depression, confusion, anger, fear, and substance misuse. Of course, how severe the effects are depends on your situation, personality, and history. Extroverts who thrive on social contact will be affected more than if you're an introvert who's very comfortable curling up on a couch with a book.
Tips to help ease stay-at-home restlessness:
As of March 22, most if not all US jurisdictions encourage residents who are healthy to get outside for the occasional walk or run. Just do so alone, don't linger, and keep your distance from others. "If you can't leave the house, find an exercise video online. Dance to music. Do some yoga, or walk up and down the stairs," said the World Health Organization's director. All you really need is your body to do push ups, squats, lunges, crunches, and burpees. A chair too can serve as a bench for triceps dips and step-ups.
Reach out to others.
To better cope with a quarantine or reduced social contact, virtually reach out to others. Being quarantined today is less socially straining than just a decade ago. Tools like FaceTime and Skype help to maintain connections without potentially putting ourselves at risk of being exposed to the virus. Be proactive about reaching out to others and asking how they're doing — you'll boost your mental health as well as theirs.
The silver lining to a directive to stay home is the ability to slow down and connect with the people closest to us.
Excerpts from Business Insider
What a quarantine does to your brain, and how to cope
Best video chat app for iPhone users. Supports up to 32 people on a video call. Built into every iPhone, iPad and Mac. FaceTime Audio makes voice calls. Only accessible on Apple devices.
Works with: iOS, Mac
Other apps to check out:
WhatsApp, Marco Polo, Viber, Glide, IMO, Tango, JusTalk and Discord.
or Android handset, or gaming. Some of these apps are better suited for professional cases, like working remotely with colleagues, while others are better for simply chatting. In fact, depending on the smartphone you own, some of this software might already come pre-installed on your device. And if you're skittish about spending money, fear not: every piece of software in this list at least has a free option, and most of them are totally free, period.
The best video chat apps are now more valuable than ever for those looking to stay in touch and connected to friends and family. Fortunately, there are many kinds of software designed to help with that, across desktop and mobile — many of which are free.
Below is a list of the best video chat apps, whether you're on desktop, using an iPhone
Best video chat for Android users. Pre-installed on most new Android phones. Easy and fun to use. Completely free. Limited to 8 people.
Works with: iOS, Android, Windows and Mac via web
Also try Google Hangouts
Best cross-platform Face Time alternative. Max 50 free users. Available web/phone.
Works with: iOS, Android, Windows and Mac via web
Stay connected to family and friends with FREE video chats
Best all-around video chat and conferencing app. Good for friends and colleagues alike. Maximum free users: Time limit for 3 or more
Works with: iOS, Android, Windows, Mac, Web
Best easy-to-use multi platform video chat. Max 50 people allowed on video call. Supports international call/text.
Works with: iOS, Android, Windows, Mac, Web, Xbox
stay on a schedule
While telecommuting initially sounds like an unplanned vacation, in reality, isolation, lack of schedule and not enough to do are a foolproof recipe for depression.
To battle the possible dip in mood during this time of isolation, try these tips.
Don’t give in to the immediate urge to sleep in and stay up late. Set your alarm for your usual time and stick with your morning routine. Shower, eat what you normally would, make the bed, etc. You can skip the work uniform and dress down, but DO get dressed – don’t stay in pajamas.
Stick with Your Routine
Be proactive and lay out an intentional structure for your day. If you’re telecommuting, stick with your usual work times or something similar. If you’re not working, create a schedule of mealtimes, reading time, phone time, exercise, chores, etc. Write it down. Even if you have very few obligations, it will help you stay balanced to have different activities you regularly do at relatively set times. It’s ideal to have a mix of things you need to do (pay bills, chores, etc.) and things you just like to do.
Don’t drift through the weeks. Pick one or two things you’ve wanted to learn about or how to do and teach yourself. Plan to come out of this with a new skill or hobby.
Limit Social Media
Use it wisely. Resist scrolling endlessly. This has been shown in some studies to actually make people feel left out or “less than.” Instead, use social media to meaningfully connect with friends, family, neighbors or colleagues. Social connection is one of the most important drivers of well-being.
Be a Helper
Helping others is a known mood-booster. Be aware of who in your circle might be particularly vulnerable during this time and check on them by phone or email.
Create some space between those cohabitating. People quarantined together run the risk of crowding each other and creating irritation. Plan agreed times when you’re not interacting.
Use principles of mindfulness
Shift your mental stance from frustration about the situation to curiosity. Keep a journal (written, sketches, or video) of your experience during quarantine – what you did and how you felt day-by-day. Taking on this mindset will give you a little distance, which can reduce distress, as well as keep you open to the positive or simply interesting things that may happen during this very unusual experience.
6 Benefits of Play
Play isn’t all fun and games — it’s also an important teaching tool! Through play, kids learn how to interact with others and develop critical lifelong skills. These benefits all play an important role in raising well-rounded children.
Physical: Active play helps kids with coordination, balance, motor skills and spending their natural energy (which promotes better eating and sleeping habits.)
Emotional: During play, kids learn to cope with emotions like fear, frustration, anger, and aggression in a situation they control. They can also practice empathy and understanding
Social: Playing with others helps kids negotiate group dynamics, collaborate, compromise, deal with others’ feelings, share etc.
Cognitive: Children learn to think, read, remember, reason, and pay attention through play
Creative: By allowing imaginations to run wild during play, kids create new worlds, and form unique ideas and solutions to challenges.
Communication: Play lets kids exchange thoughts, information, or messages by speech, signals, wring, or actions.
time to play together
“Old School” Outdoor Games for Kids of All Ages
Hide and Seek
Mother, May I?
Duck, duck, goose
Jump Rope/Double Dutch
Monkey in the Middle
Blind Man’s Bluff
Capture the Flag
The Classic Lawn Games
You can, in fact, do resistance training without actual weights — you just have to get a little creative about it. These adaptations for classic weightlifting moves are perfect for when you don't have any actual weights to lift.
Cans of food, jugs of milk or bottles of water work well for Biceps Curls, Overhead Presses, Bent Rows, Upright Rows, Side and Front Lateral Raises and Triceps Kickbacks.
Hold a bag of laundry, a jug of water, a full reusable grocery bag, bag of sand or even a big rock while doing Squats or Lunges.
Beginner Body weight Workout
(Do 3 Circuits):
20 Body weight squats
10 Walking lunges (each leg)
10 Dumbbell rows (milk jug or equiv)
15 Second Plank
30 Jumping jacks
Since you're going to be stuck at home for a while you may feel hopeless without the gym equipment you are used to using to get a good, full-body workout. Unless you have a home gym, most of us don't have weight equipment at home. While body weight workouts are effective, if you're looking to fast-track muscle gain and weight loss, weightlifting is hard to beat.
keep your muscle: lift weight without the weights
Household Items Weight
Can of Beans: 1 lb
1 L Carton of Milk: 2 lbs
1 L Water Bottle Filled with Sand: 3.3 lbs
Bag of Apple: 3 lb to 5 lbs
Bag of Rice: 1 lb to 10 lbs
Gallon Jug of Milk /Water:
Bag of Potatoes: 10 lbs
Laundry Detergent: 10 lbs
Bag of Flour: 5 to 10 lbs
1 gal Paint Can: 11-12 lbs
gaming with intention
CLICK FOR THESE ARTICLES:
Best Video Game Consoles for Kids https://www.reviews.com/tech/consumer/
Best Video Games for Kids
Best Kids WII Games of 2020
The activities and actions on the screen provide a lot of mental stimulation. Player needs to coordinate visual and physical movement.
Player has to evaluate moves to ensure that they stay within the required rules and needs to make split-second decisions that will determine whether or not he or she will advance to the next level.
Player is required to read or listen to instructions often only provided at the beginning of the game, thus needing to remember them throughout the game. Mastery of the keyboard keys is necessary move your characters in the game.
Player needs to achieve certain objectives within the game, and be able to progress to the next level.
a great source of learning Many learning institutions use video games as a teaching tools. Children improve their academic skills by using video games specifically aimed at enhancing their cognitive and creative skills.
Improves brain speed
Players learn to process visual and audio stimulation quickly.
Games require player to move joystick and/or keys while looking at the various features on your screen. This ensures that the player can observe and react accordingly to all requirements of that particular game.
Improves social skills
Online gaming enables many players to engage in a particular games simultaneously which can develop friendships among them as well as strengthen bonds with old friends.
Video gaming has a bad reputation in some circles, but research has shown that some games can enrich your family’s education and enhance their minds. Even with the benefits of certain games, however, there is a need to play in moderation. Encourage your child to play outside or do something creative before they’re allowed to play video games. Too much inactivity can lead to obesity, sleep disorders and attention problems. Also, research before buying, as not all of them provide the same cognitive benefits, are age appropriate or promote mental and/or physical activity.