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Many people think that by exercising your getting ride of excess weight and are getting fitter and healthier which in a sense is true, but you also need to eat healthy, along with exercising. The first step is getting in a rhythm of eating healthy. You need to be able to control what you and when you eat it. This will develop over time and you need to be patient, it is normal for you to have cravings for sweet foods. But just eating healthy wont help you get fit you need a certain amount of exercise to. A great sort of exercise is running, swimming and riding. They are all great activities and by running and riding you get to see a whole lot of scenery. But you have to be careful not to do to much or to do to much weights especially at this age, it can stump your growth. Another great exercise that will

leave you feeling great is Pilates, it strengthens your core and helps you relax. Exercising and eating healthy is very important to your health and it’s a great time to start watching what you and the sort of exercise you do.

One of the most important areas with doing sports is stretches. Stretching can prevent many injuries and can help strengthen your body. It will also help you with your muscles. Whilst your doing your stretches you shouldn't push or bounce the stretch, you should feel the stretch and not pain. You should also do stretches gradually. You should always learn the correct way to do the stretch before doing it. This can save you many injuries, by something as simple as learning the stretch. To the right are some very useful stretches.

Hamstring stretch

Latissimus stretch

Triceps stretchCalf stretch

Groin stretch

One essential ingredient to having a good recovery and fighting fit for your next exercise is recovery foods. Recovery foods are essential for performing at highest level after doing a hard work out or sport. You should have recovery foods half hour after exercising and should have recovery foods after going for a cool down. The way to tell if it’s a good source of a recovery food is 3 to 1, there are 3 grams of carbohydrates and 1 gram of protein. There needs to be a difference of 3 to 1 eg. Breaka chocolate milk has carbohydrates 24.5g and protein 8g. Some great recovery foods are fruit smoothies, peanut butter and honey sandwich, chocolate milk, red fruits including cherries, strawberries raspberries and black berries. These are all great recovery foods and will help you fell great whilst exercising.

Monday Tuesday Wednesday

Thursday Friday Saturday Sunday

A glass of water, with 1 or 2 pieces of toast and a bowl of cereal, with low fat milk.

A glass of water, bowl of fruit salad with a bit of yoghurt on the side. A piece or two of Whole meal or Multi grain toast.

A bowl of cereal or muesli with low fat milk or yoghurt and glass of water. (you can also include a fruit salad in the muesli if you wanted)

A bowl of Porridge / weet-bix, with some low fat milk and some fruit. A glass of low fat milk or a glass of water.

Two pieces of Whole meal or Multi grain toast with banana or jam on it. A glass of low fat milk or water.

Two poached eggs on Whole meal or Multi grain toast. With some fruit . A glass of water or low fat milk

A bowl of weet-bix, with some low fat milk and

One natures valley muesli bar.

Low fat glass of milk and a tub of low-fat yoghurt

A hand full of almonds and a small banana

A apple and an glass of low fat milk

A piece of some coconut and banana bread

A hand full of almonds or mixed nuts and 1 orange

One natures valley muesli bar.

Caesar salad: rindless bacon, cos lettuce, parmesan cheese and croutons, hard boiled egg and Caesar dressing.

Chicken sandwich: 2 slices of multigrain / wholegrain bread, skinless cooked chicken breast, lettuce, tomato, avocado and 1 apple

Vegetable sandwich: 2 slices of wholegrain / multigrain bread, avocado, tomato, cucumber, Spanish onion, mayonnaise, sea salt and pepper.

Pita pockets: wholegrain pita bread, ham, tomato, cucumber, onion, avocado, lettuce, carrot, capsicum and mayonnaise and some strawberries

Tropical Chicken roll: wholemeal / multi grain roll or bread, pineapple, mango, coriander, lemon juice, cover skinless chicken breast with apple and breadcrumbs, cheese and lettuce leaves.

Homemade little pizza’s: mini pizza bases, tomato paste, ham, capsicum, pineapple, baby spinach leaves, tomato, cheese and mushrooms, and 1 apple

Focaccia: a Focaccia with ham or chicken, cheese, tomato, avocado and spinach leaves and 1 orange.

1 tablespoon of Milo with low fat milk and some strawberries

A piece of some coconut and banana bread

1 apple and a tub of yogurt

A tub of yogurt and some fruit

A hand full of Almonds or mixed nuts One natures valley muesli bar.

Strawberries and a tub of yogurt

A piece of some coconut and banana bread

This is a basic Exercise routine as many kids already do sports

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

-go for a morning run or walk.

Break day

-Break day Do some

skipping and Pilates

Go for a morning run, walk or ride

do Pilates Go for a swim after school

Break day do Pilates Break day

- -

- : nothing in that time of day

• http://www.revolutionhealth.com/articles/stretches/hw208201• http://www.mamashealth.com/exercise/recfoods.asp• http://au.askmen.com/top_10/fitness/34c_fitness_list.html• http://www.bristolhalfmarathon.com/running-fitness-magazine/rec

overy-food• http://healthrecipes.com/healthy_sandwich_recipes.htm• http://allrecipes.com.au/recipes/searchresults.aspx?

keywordGroup=10_Sandwich&keywordGroup=4_Healthy• http://www.taste.com.au/recipes/500/traditional+caesar+salad• http://www.fruitforlife.com.au/

Bibliography