Secondary school – Healthier Families Warrington

Scroll down to week you need below:

Week 1 – home visit

Discussion

aim of programme
current eating habits and concerns
fussy eating and related behaviours
routines
health advantages and benefits, including how weight loss can support physical and emotional wellbeing and reduce the risk of heart disease, high cholesterol, diabetes and some cancers
goal‑setting strategies, rewards and star charts
focus on long‑term healthy lifestyles rather than quick‑fix diets
stigma associated with being overweight, including bullying and low self‑esteem
physical and emotional impact

Exercise

what is being done now
importance of exercise
simple changes, such as going to the park

Resources

Child measurements to be taken.

Week 2 – home visit

Discussion

review of last week
reinforcing positive habits
the five main food groups and how food fuels energy, growth, repair and warmth
how the body stores fat and the idea of calories in/calories out
portion sizes
mental health

Exercise

what is realistic? Walk to and from school?

Activity

Week 3

Presentation

Balanced diet

This week’s exercise and video: squat

Warming up:

5 minute walk outside at a moderate pace or 3 minute walk up and down stairs.
jumping jacks, 3 sets x 30 seconds.
standing internal and external hip rotations, 2 sets x 10 reps each direction for each hip.
standing back and forward shoulder rotation, 2 sets x 10 reps each direction for each arm.

Sets, reps and rest periods:

4 sets x 5-20 reps
rest 1 to 2 minutes between sets

Watch this week's video.

Things to keep in mind:

aim to complete each exercise three times per week, for example monday, wednesday and friday
take as much rest as needed between sets
don’t force movements if in pain, and seek medical advice if pain is continuous or recurring
if struggling to reach the minimum reps, use the easier version of the exercise or rest for the maximum duration

Recipe

Cheats’ pizza calzone

Activity

Food Groups Game – Nutrition for Kids from Sheppard Software

Week 4

Presentation

Reading labels

This week’s exercise and video: Push up

Warming up:

5 minute walk outside at a moderate pace or 3 minute walk up and down stairs.
jumping jacks, 3 sets x 30 seconds.
standing internal and external hip rotations, 2 sets x 10 reps each direction for each hip.
standing back and forward shoulder rotation, 2 sets x 10 reps each direction for each arm.

Sets, reps and rest periods:

4 sets x 5-10 reps
rest 1 to 2 minutes between sets

Watch this week's video.

Things to keep in mind

aim to complete each exercise three times per week, for example monday, wednesday and friday
take as much rest as needed before starting the next set
don’t force movements if in pain, and seek medical advice if pain is continuous or recurring during or after exercise
if struggling to reach the minimum rep range, use the easier version of the exercise or rest for the maximum duration

Recipe

Spicy kedgeree

Activity

Week 5

Presentation

Fats and sugars

This week’s exercise and video: Lunge

Warming up:

5 minute walk outside at a moderate pace or 3 minute walk up and down stairs.
jumping jacks, 3 sets x 30 seconds.
standing internal and external hip rotations, 2 sets x 10 reps each direction for each hip.
standing back and forward shoulder rotation, 2 sets x 10 reps each direction for each arm.

Sets, reps and rest periods:

3 sets x 5-12 reps (each leg)
rest 1 to 2 minutes between sets

Watch this week's video.

Things to keep in mind

aim to complete each exercise three times per week, for example monday, wednesday and friday
take as much rest as needed before starting the next set
don’t force movements if in pain, and seek medical advice if pain is continuous or recurring during or after exercise
if struggling to reach the minimum rep range, use the easier version of the exercise or rest for the maximum duration

Recipe

Easy banana ice cream

Activity

Eating healthily - play all three quiz’s fats, salts and sugars
Sugar calculator

Week 6

Presentation

Spend well eat less

This week’s exercise and video: Shoulder taps

Warming up:

5 minute walk outside at a moderate pace or 3 minute walk up and down stairs.
jumping jacks, 3 sets x 30 seconds.
standing internal and external hip rotations, 2 sets x 10 reps each direction for each hip.
standing back and forward shoulder rotation, 2 sets x 10 reps each direction for each arm.

Sets, reps and rest periods:

3 sets x 10-20 reps (each arm)
rest 1 to 2 minutes between sets

Watch this week's video.

Things to keep in mind

aim to complete each exercise three times per week, for example monday, wednesday and friday
take as much rest as needed before starting the next set
don’t force movements if in pain, and seek medical advice if pain is continuous or recurring during or after exercise
if struggling to reach the minimum rep range, use the easier version of the exercise or rest for the maximum duration

Recipe

Breakfast burritos

Activity

Food (healthy & unhealthy) – gameshow quiz

Week 7

Presentation

Oral health

This week’s exercise and video: Glute bridge

Warming up:

5 minute walk outside at a moderate pace or 3 minute walk up and down stairs.
jumping jacks, 3 sets x 30 seconds.
standing internal and external hip rotations, 2 sets x 10 reps each direction for each hip.
standing back and forward shoulder rotation, 2 sets x 10 reps each direction for each arm.

Sets, reps and rest periods:

4 sets x 8-20 reps (5-12 reps for harder version on each leg)
rest 1 to 2 minutes between sets

Watch this week's video.

Things to keep in mind

aim to complete each exercise three times per week, for example monday, wednesday and friday
take as much rest as needed before starting the next set
don’t force movements if in pain, and seek medical advice if pain is continuous or recurring during or after exercise
if struggling to reach the minimum rep range, use the easier version of the exercise or rest for the maximum duration
if exceeding the maximum rep range, use the harder version or rest for the minimum duration

Recipe