Commit to Be Fit Newsletter

March 2025/Issue No. 296

Usually we are bragging on our elementary students, but this month we would like to highlight some of the students in our high school weightlifting class. They have been working tirelessly to build their strength and improve their technique. While everyone has made impressive progress, a few students have achieved remarkable personal records since the beginning of the semester. Logan Virts has shown tremendous improvement, increasing his bench press from 115 pounds to 155 pounds, demonstrating greater control over his form and muscle engagement. Daniel Bayly has also made significant strides, boosting his bench press from 155 pounds to 190 pounds. Perhaps most inspiring is Gage Whitt's journey. After recovering from a broken collarbone back in the fall, he has pushed himself to regain his strength, matching his all time best bench press record of 250 pounds! This is after starting the semester benching 185 pounds. Although our students work on more than bench pressing, this is a familiar exercise that brings a little friendly competition and, of course, bragging rights. We are incredibly proud of the dedication and perseverance our students have shown and hope they continue to build on the good habits they are developing in class for years to come.

The harvest of the month was kale, a leafy green that has come a long way from being just a buffet garnish to a superfood packed with nutrients. This month, students had the opportunity to enjoy a flavorful and healthy sautéed garlic kale dish, once again prepared and served by Joseph Peralta. Kale is an excellent source of vitamins A, C, and K, which support immune function, skin health, and bone strength. It's also rich in fiber, aiding digestion, and packed with antioxidants that help fight inflammation. Additionally, kale provides iron and calcium, essential for energy production and strong bones. This simple yet delicious recipe showcased just how tasty and nutritious kale can be. Check out the featured recipe below to try it at home!

Rappahannock County Elementary School's Family Engagement Night was a huge success, with a tremendous turnout of students and parents eager to participate in a variety of fun and educational activities. Families moved through different stations, earning punches on their activity cards that they could exchange for tickets to enter exciting prize drawings. C2BF set up an engaging Blaze Pods activity in our ABL lab, where kids and parents competed to test their reaction time while solving math problems or identifying letters, adding a fun and interactive challenge to the night. Additionally, C2BF's partnership with FRESH allowed students to select free books to take home, promoting literacy and a love of reading. The event was a wonderful opportunity for families to connect, learn, and enjoy time together in a vibrant school community setting.

Do you have a "happy" gut? I like to think I do — my "gut" instincts are usually pretty solid. But seriously, a happy gut greatly affects how people feel daily — better digestion, more energy, better mood, and less brain fog. It's often referred to as your second brain. That's because it's home to millions of neurons and produces about 90% of your body's serotonin — the "feel-good" hormone.

Here is how you can show your gut some love!

• Feed it fiber: Whole grains, fruits, veggies, and legumes keep digestion smooth and support a healthy gut environment.

• Add probiotics: These are good bacteria that help balance your gut microbiome. You can find probiotics in yogurt with live cultures, kefir, kimchi, sauerkraut, and kombucha.

• Include prebiotics: These are types of fiber that feed your good gut bacteria, helping them thrive. You can find prebiotics in garlic, onions, leeks, bananas, asparagus, oats, and apples.

• Hydrate well: Water supports healthy digestion and nutrient absorption.

• Manage stress: Chronic stress disrupts the gut balance. Try movement, deep breathing, or mindfulness to support your mind and gut.

• Prioritize sleep: Quality rest strengthens the gut-brain connection.

Think of your gut as your wellness teammate — take care of it, and it'll return the favor in BIG ways!

One squat won’t give you strong legs, just like eating one salad won’t make you instantly healthy. But you know what will? Consistency! Now seems to be the time of year when everyone wants a quick transformation for summer. Whether you’re aiming to get stronger, eat better, or just feel more energized, sticking to small, daily habits is what gets you there. You don’t need a perfect workout or the ultimate diet, just a commitment to showing up for yourself regularly. Miss a day? No big deal. Get back on track instead of waiting until next Monday. Progress isn’t about going all in for a week and then ghosting your goals. It’s about doing your best most of the time. So keep at it, be patient, and remember, summer bodies aren’t made overnight, but they are made by people who don’t quit after two days.

Spring is the season for fresh, vibrant greens like spinach, kale, and arugula, as well as vegetables like asparagus, peas, and radishes. These foods are rich in vitamins A, C, and K, as well as antioxidants and fiber that can help detoxify your body, improve digestion, and support your immune system. Try making a colorful salad with a variety of spring greens, toss in some sliced radishes, peas, and a light lemon-olive oil dressing, or enjoy roasted asparagus with a sprinkle of garlic and lemon. These foods are perfect for boosting hydration, supporting skin health, and giving you a fresh energy kick as the days get longer. Enjoy the perks of the spring season and nourish your body with it's freshest seasonal produce!

C2BF has a massive database of brain breaks and movement-based learning activities available to all RCPS teachers that cater to PreK-12th grade levels. These teacher resources can be found HERE on our website. As always, the C2BF team is more than happy to come into your classroom and lead these activities, while giving you an opportunity to a quick break. Email c2bf@rappahannockschools.us to schedule a time with the team!