Chronicles of Kyle

Humble Husband * Fond Father * Enthusiastic Educator * Lover of Life

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Dad Bod Prevention Protocol

Dad Bod Prevention Protocol

This blog post will not be full of fluff. My body is already enough fluff without putting more here. Enter– Dad Bod Prevention Protocol.

This is for men who are tired of a dad bod or men who have bodies softer than than the throw pillow that supports their back, as they plant themselves on the couch.

There were three Ss that came to mind when deciding what I wanted in an exercise routine, since kids, jobs, and other obligations consume much of my time now.

SWEAT— Just move!

SUSTAINABILITY–Something that won’t make me so miserable that I won’t stick with it.

SIMPLICITY– Minimal equipment. Functional fitness that will make me stronger for daily life.

This routine won’t get you show ready, but again, that’s not my intent. Toning is my intent.

Minimum Viable Prevention (MVP)

These exercises can be done daily without any problems. If need be, they can be done every other day, and on off days, walk or jog as far as comfortable.

Push-Ups

1 set of 10

Set-Ups or Crunches

1 set of 10

Repeat this 10x

I kept the rep range low because I am just that out of shape. This was doable for me and something that made me sweat but did not make me question if I would stick with it. A stronger core and a firmer chest are ways to save yourself from full-blown dad bod or soft bod. Possibly not an end all, be all, but a start, nonetheless.

I finish the last part of the routine with either exercise bands or 20 lbs dumbbells.

Flex Curls into Shoulder Press

1 set of 20

Lying Skull Crushers

1 set of 20

Repeat this 5 times

Feeling Super Ambitious?

Put the treadmill on full incline and walk at a moderate pace with light dumbbells for 15 minutes.

Conclusion

That is it. This is not earth shattering stuff, but it is something that absolutely anyone can do daily. But how many will actually commit to the Minimum Viable Prevention daily? I am traditional all the way. If this is done early, one could also do something else of an evening to really up the ante, or this could be done before bed. To add more to the diet side of things, check out my No S Diet Results article. What part of your physical life will you change today? Just move. 🙂

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Qkids Teacher Evaluations

Today I want to discuss with you some of my teaching strategies, based on the criteria used for Qkids teacher evaluations. Note: These are my approaches and are not the only ways that a teacher can fulfill lesson expectations. CLICK HERE if interested in starting the path to $20 per hour from the comforts of your own home. If wondering about the hours Qkids offers, CLICK HERE to find out.

Sound Control and Quality

The first Qkids teacher evaluations criterion has to do with sound control. Volume features can be adjusted on the student’s individual screen by hovering the cursor over the student. Parents and students will pay close attention as to whether or not they are able to hear clearly. At the beginning of class, during the greetings, I say hello to all of my students and ask them simple questions. This is a great way to get to know the students personally, but at the same time, I’m indirectly checking to make sure that I can hear them properly and if they can hear me properly. Checking this at the very beginning of class ensures that the lesson will run smoothly. I also check for echoes and any other issues that may hinder the learning process. If I hear echoes, I will lower the student’s volume in hopes that it will go away and will not confuse the other students in class. As the lesson progresses, I will continue to ask students questions individually to make sure that the sound is still at a good quality. Sound is the first step to a successful lesson.

Button and Feature Options

Qkids Button Navigation

These buttons can be accessed in the top right of the screen of the teaching platform.

The next guideline for Qkids teacher evaluations is about the teacher’s proficiency with button navigation. The Qkids platform is robust and has many features to enhance the lesson.

Diamonds

Qkids Diamonds

One thing that students love is the use of diamonds during the lesson as motivation. I always make a point to give all of my students equal amounts of diamonds, so that no one feels left out. Before I give diamonds, I let the students know that that is what is coming their way. Students always seem so appreciative to receive diamonds.

Highlighter

Qkids Highlighter

Another tool that I use often is the highlighter. Simply right click and hold the button down and highlight or circle anything that you feel is important for the students to pay attention to. When you right click and hold the button down you should see a blue line that can bring attention to any part of the lesson that you wish.

Spotlight

Qkids Spotlight

In addition to the highlighter, there is the spotlight. The spotlight darkens the entire screen and allows the teacher to left click with the mouse and put a spotlight on something in particular. For example, if I want the kids to pay attention to an apple among many many other fruits and vegetables, I can use my spotlight to focus on the apple. This is another great option to complement the highlighter feature.

Marker

Qkids Marker

Another feature is the marker. You can click on it and left click your mouse to circle an object or to spell a certain word that may be part of the lesson. This feature requires that the teacher clicks to activate the marker, and when finished, the teacher clicks the X to exit the marker. Only then can other features on the platform be used. This is one thing that I wish could be fixed. I would like to use other features while using the marker, but that is not possible at this time.

Text Board

Qkids Text Box

One of my favorite features of the platform is the text board. Let’s say that a student is having difficulty putting words together to make a sentence. A teacher can use the text board to type the words and create sentences to aid the student to better understand which words to click on his/her end.

Stickers

Qkids Stickers

Another form of motivation are the many stickers that a teacher can give the student throughout the lesson and at the end of the lesson to finish up. Stickers at the beginning of the lesson are also a great icebreaker to bring humor and style to the lesson. A new teacher should familiarize himself/herself with the various stickers that students may request. Sometimes students may be difficult to understand, so it is important to have familiarity with all of the sticker options.

Productive Learning Setting

Next is a productive learning setting. There are many ways to achieve a productive learning setting. In my case, I make sure that I am familiar with the lessons before. I think about what creative ways I can present the words and sentences, so that it will be fun to the students. Oftentimes I will make sure that I have plenty of props to model in order to ensure student understanding. I also have an approach of student speak/teacher listen. By this, I mean that I allow the students to look at the words or sentences and attempt to say the words or sentences first. I then listen to the student and give the student praise or feedback as needed. If I offer feedback, I use plenty of gestures by pointing to my mouth when I say the word to prompt speaking, and then I hold my hand up to my ear for the student to repeat what I have said. In my experience, parents like this much more than when I speak first and the student repeats after me. This small tweak has increased the rigor for English language learners. Parents also like all of the speaking opportunities that it gives their children. I also find it important during the lesson to stop and compliment the student on how well he or she is doing. This comforts the student and reassures the student that I am pleased. It gives the student the confidence he/she needs to finish strong. These are my main strategies for a productive learning setting. As you can see, I use best practice strategies recommended to me by my mentor and from my own teaching experiences at my brick-and-mortar school.

I also find it important during the lesson to stop and compliment the student on how well he or she is doing. This comforts the student and reassures the student that I am pleased. It gives the student the confidence he/she needs to finish strong. These are my main strategies for a productive learning setting. As you can see, I use best practice strategies recommended to me by my mentor and from my own teaching experiences at my brick-and-mortar school.

Approachable

Parents, students, and Qkids staff also look for whether or not the teacher is approachable during the Qkids teacher evaluations. A smile and kindness go a long way to ensuring a successful lesson and student participation. If a student does not feel that the teacher is approachable, he or she will not give his or her full effort. I feel this is one of my biggest strengths because I value students and families and feel that they are both a blessing. I’m thankful for new relationships with them.

Feedback and Emphasis

Feedback and emphasis are also valued by students and parents. I always allow the student to attempt the word or sentence first and then I listen and provide feedback as needed. When the student reads a sentence, I listen to every word that the student says from the sentence. If the student leaves out a word or mispronounces a word, I kindly repeat or emphasize that part of the sentence and prompt the student to repeat after me. Parents really appreciate when teachers take the time to do this because they feel that it is a bang for their buck. Parents are paying for their child to be taught proper English and sometimes that requires feedback an emphasis when needed. Sometimes a student’s accent is heavy and it requires some corrections. This oftentimes comes in the form of repeating the sentence and emphasizing the words the student missed.

Fairness

Another part of the evaluation instrument is simply fairness. I always try to give students equal amounts of diamonds. Students have equal amounts of speaking opportunities. I call students by their first names or the names they have designated. If I give one student praise, I give all students praise. Equality is a major part of success in the online ESL classroom.

Professional Presentation

In addition to the previously mentioned Qkids teacher evaluations criteria, next comes professionalism. This takes many forms. For example, the teacher must always be professional with students and parents and how they redirect them and communicate with them. The teacher must be tactful in the messages and reports they write about the student, so that the message is understandable and applicable for the student and families to improve. There must be also a clear communication with class coordination to ensure that everyone’s needs are being met and that all issues, big or small, are documented and reported. If it crosses your mind and is a question, it is always wise to consult with your superiors to make sure they know, in case a complaint arises or the family may have questions. I try to be mindful that all families are not proficient in English, so I write as clearly and concisely as possible for them to understand. Sometimes if I have concerns that a family might not understand what I am communicating with them, I will contact class of coordination for further assistance.

Student Emotional Support

Next in the Qkids teacher evaluations is student emotional support. Some days students are very emotional and need that extra push. This can come in the form of diamonds, stickers, or simply words of encouragement that everything will be okay and that the student is doing a great job. Along with fairness, I feel that student emotional support is one of my strengths, as I can always seem to make students smile, even when they are having a bad day.

Student Participation

The next thing that students and parents look for is student participation. Are all students participating the way they should? If I have four students in a class, sometimes I will mute all but one student and give that student an opportunity to say the words and sentences. Then, I will go on to the remainder of the students to give them equal opportunities to participate. I feel this is important when you have groups because some shy students will try to blend in and not participate as much. Even during group games I like to focus on individual students to make sure that everyone is participating.

Teacher Language Use

Teacher language use is also valued by parents and students. I try my best to use simple sentences that are clear to English language learners. Speaking at a slow pace helps students to more easily follow the lesson content. I use hand gestures, pointing to my mouth, and holding my hand to my ear to prompt students.

Interaction and Communication Style

Last but not least, students and parents value a teacher’s interaction and communication style. Every teacher will be different in how he/she approaches the lesson. That is the beauty of teaching and education is that every teacher has his or her own style. My personal style is offering ample encouragement, plenty of props, and equal opportunity for speaking among all students. If a teacher does these things, it ensures a fun a successful lesson for all students. As you look through the lessons, you will discover your own way of interacting and communicating with students that fits your personality. Use video examples to get an idea, but do not think that is the only way to teach. Develop your own teaching style, based on your own personality. If you try to teach like someone you see in all the videos, it will be mentally draining and will come off as fake and not sincere to who you really are as a person and teacher.

Conclusion

In conclusion, these are all things that students and parents and those who evaluate look for when reviewing our lessons through Qkids. Granted this is a lot of information, most of it is common sense and best practices that anyone can apply. If you think this is something you might be interested in, feel free to click here to apply. CLICK HERE to apply for Qkids today!

Qkids Hours: Which Times Work Best for You?

Qkids Hours…

Potential applicants for Qkids often wonder what the hours are. One apprehension that I often hear is the classes are just too early. In this article, I plan to thoroughly discuss the Qkids hours and hopefully present times that can be beneficial for all. CLICK HERE to register for Qkids today.

Qkids Time Slots: Morning Hours

Morning Hours

It is true that not every person is a morning person. Some can’t fathom getting up at 5 AM to teach ESL classes online to Chinese students. Others enjoy the early classes, as they are able to teach and have the rest of the day ahead of them once they are finished. Note: For the times used in this article, I will be using Central Standard Time, so convert to your time zone accordingly.

Each day of the week, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday,  Teachers have the option of teaching four morning classes. Teachers’ morning class times are as follows…

Class 1–5:40-6:10

10-minute break

Class 2–6:20-6:50

10-minute break

Class 3–7:00-7:30

10-minute break

Class 4–7:40-8:10

For the 1v4 classes,  teachers are to end 2 minutes early to do a simple, short evaluation in which the teacher checks  some boxes on student performance. For 1v1 classes, teachers end 6 minutes early to do a written evaluation of the one particular student.

Qkids Time Slots: Evening Hours

Evening Hours

Many teachers would prefer the evening hours, so that they can sleep in. Evening hours offer 5 classes on nights they are offered.  During non-peak season, evening classes are offered on Friday and Saturday evenings.

Class 1–7:40-8:10

10- minute break

Class 2–8:20-8:50

10- minute break

Class 3–9:00-9:30

10- minute break

Class 4–9:40-10:10

10- minute break

Class 5–10:20-10:50

Peak Season Hours

During the peak season, that usually spans from July to August, evening classes are offered each night, along with the same morning class schedule mentioned above.

Qkids Hours Requirements

The minimum requirement to keep employment with the company is 12 classes or 6 hours. In order to obtain the $20 per hour, one must work 15 classes or 7 1/2 hours to get the bonuses needed to bump it up to the $20 per hour.

Conclusion

These minimums are super easy to obtain during summer break, if your primary job is teaching. Having said that, if you are a teacher during the school year or a person with a different job that you report to all year, then you will have to become more creative.  Hopefully by seeing Qkids hours you can get a better idea of what will work best for your own unique schedule.

CLICK HERE to register for Qkids today.

Happy Teaching!

 

Returning to God After Backsliding

Return to the Cross

We have all had our moments. Those times when we have lashed out at someone. We have said things we shouldn’t. Bad thoughts enter our mind. Our actions are sometimes contradictory to how we are most of the time. In life, people are all going to have their vices. I discuss this in my blog post entitled Persevere Throughout the Year. Oftentimes, we become so ashamed when we start backsliding as Christians; however, returning to God after backsliding is easier than one might think. YOU ARE NEVER A LOST CAUSE. Today I share with you some of the key points from the sermon that was delivered at my church yesterday with the addition of how I connected with each of the points. Each point revolves around the initials “HP”.

Honest Prayer

Honesty is the best policy and that is definitely the case when it comes to prayer. Pray for peace and pray for guidance during times of adversity. This morning during holy communion, I left it all at the altar. The Lord already knows, but there is this feeling of peace during prayer that comforts me when I am weary.

The last few months, I have been super frustrated with wanting to provide more for my family but not really knowing where to start. I have wanted to provide more financial security. I have researched and researched various side jobs, but nothing makes sense and nothing seems worth enough money to pull me away from my family more than I already am.

During my search, it has left me feeling overwhelmed and super anxious, which in turn, makes me hard to live with. The very people I am doing the research for are the ones I sometimes take it out on the most. It has also distanced me from my relationship with the Lord.

Today, as I knelt, I teared up because I know that I have strayed from Him. My focus has been less on my spiritual life and more on my personal and professional life. It felt so good to be honest about all of this today–to have honest prayer, which is something I have neglected for such a long time.

Do you personally talk to your Lord and Savior daily?

Heartfelt Penitence

We need to right our wrongs. Saying sorry helps but changed actions heal. A few years ago, a man openly slandered my name to others in the community. He defamed my character and never blinked an eye. People would come and tell me what he was saying. I wanted so much to retaliate physically or confront him. I harbored so much dislike for this individual. However, what I noticed was that it made me physically sick but probably did not even phase him.

Over time, I realized that this type of feeling was simply a curved blade and the feelings I had toward him were coming right back to just hurt me. Once I had this realization, I vowed to bury it. Harboring hatred only led to my spiritual breakdown. Forgive and forget past transgressions and mend broken fences.

Are you willing to forgive and forget?

Humble Persistence

The first two are nothing unless you continue striving for the first two. It is easy to be on fire for the Lord for a week but fall back into the same slump once again.

Be deliberate. A closer relationship with the Lord will mean we make a point to pray and we make a point to shed the chains of hate and wrongdoings.

Not every day will be easy. Some days those negative thoughts will creep back into our minds, but it is important to stomp them at the onset.

The more rocks we carry, the heavier the load is that is ready to break us down.

Persistent positive steps in the right direction become habit over time and catapult us into peace. The same can be said for negative thoughts that mar us in misery.

Are you just a one-week warrior or are you persistent?

Holy Praise

During the good times and bad, praise Him. Simple as that. It is easy to be a fair weather Christian and praise during the good times, but how do we react when life happens?

Sure, holy praise means that you go to church, tithe, and participate whenever the doors are open. However, I feel that holy praise also entails allowing the Lord to shine through us in all we do and spreading our love for Him to others when opportunities arise. Don’t force feed someone who is not willing to partake of the bread, but always be at the table when opportunity presents itself.

That is not to say that a person needs to go out and do “look at me” deeds, but instead, we should consider ourselves second. Be of service to others. Consistently help others. CLICK HERE to listen to amazing testimonies of how people across the world, from all walks of life, are placing themselves second and allowing Christ to live through their actions.

Do you praise Him during the sunshine and storms?

Conclusion–Have Peace

These were some nice gentle reminders for me. As I sat in my pew, the four main points were a revival of sorts for me. Are there areas in your life you fall short? It is never too late to steer our lives back in the right direction, and these four principles are a great foundation for change. If you are deliberate in focusing on these areas, one can have peace in his/her life. God Bless all of you. 🙂

Smile Through the Hiccups: Motivation Monday

Life happens. No one is immune to it. The thing to remember is that if you can live through it, use it as a growing experience or just a good laugh. Below is one such instance where it truly shows that we just need to smile through the hiccups. ☺

June 29th, 2017. The following is based on true events. No names or events have been altered in any way…😂

The GPS said that the first day of the trip would be 9 hours. It ended up being 14 hours. Here are a few of the high points:

•We left at 6 AM and I started the day feeling queasy. For some reason, I ate the worst food possible before a trip (Taco Bell) and traveled most of the day with the urge to vomit but never could quite get to that point. That was too bad because I would have felt much better.

•Interstate traffic was bumper to bumper, so the GPS detoured us to places in which I am sure the Texas Chainsaw Massacre was set. 90 miles worth of this type of country, actually. Note: We did manage to travel this stretch of the trip with all of our limbs still intact and we experienced no bodily harm.

•When we got back on I-95, with approximately one hour left of driving, it came a downpour that was comparable to the days of Noah.

The lovely part was that my driver’s side wiper blade quit working during the torrential downpour. We pulled over and tried to let the storm pass before traveling further. The whole time we were terrified that oncoming traffic, some of which did not have their lights on during the terrible conditions, would sideswipe our vehicle.

Once the rain slowed down some, we drove to the next exit three miles away. I had to contort my body the whole time, so that I could view the passenger side of the windshield because that was only wiper that was working. After this experience, I am such a believer in Rain-X!!! If you haven’t tried it, please do because you never know when you might end up in a Kyle Ballou situation. 😂

Thank God we convoyed with my parents because they were a huge help at this juncture of the trip.

•FINALLY, we arrived at the hotel we booked in advance. We could finally get some much needed rest before reaching our destination the following day. BUT this isn’t where the story ends! When we got to the second floor, it smelled of Mexican food, possibly with an extra order of shrimp.

When we opened the door to our room, it smelled like the people before us had just gone to the tanning bed and applied way too much brown sugar tanning lotion.

Despite all of these bizarre smells, the straw that broke the camel’s back was when the circus of roaches, that were so big they had saddles, ran out from under the bed. When we went to the front desk to report the problem, the receptionist already knew what I was going to say. We got a refund and went to a much cleaner hotel.

•Once we had settled in at our new place, I had to go to the van to get a few additional things. After such a long day, I thought I would lighten the mood some. It was 1:30 am and we had made it! Why not offer some comic relief?

I approached the hotel door, and I did what most kids would do. I knocked on the door, pressed my eye against the peep hole, and as the door opened, I planned to fall in and give Leah or one of the girls a hug.

Well, I did just that, but instead of falling into the arms of one of my sweet girls, I nearly fell into the arms of a shirtless, 250 pound, burly, tattooed man, ready to whip my a$&! So thankful he spared my life.

At that point I went back to the correct room and told Leah what had just happened. We both had a great laugh and went to bed.

The next day was much better and that week was wonderful! 🙌🏻😂😳😬
So that’s my story.

Mom’s Pepper Steak: Wondering Wednesday

Mom's Pepper Steak

Greetings to all! On Wondering Wednesday, I usually share something that randomly crosses my mind or that I want to explore further. Lately I have had food on my mind, so I want to share my Mom’s pepper steak recipe that was a go-to when my brother, sister, and I lived at home. We all played sports and were active, so this was a great protein and carbohydrate dish to give us the energy we needed before games and activities. My teammates would also come to the house some, and this is what they usually requested. It is fairly simple to make and feeds quite a few people.

Mom’s Pepper Steak

Ingredients:

  • White Minute Rice
  • 1 or 2 Packs of Cubed Beef Stew Meat/Steak (depending on how meaty you want it)
  • Mushrooms Canned or Fresh (depending on time)
  • Onion
  • 1 Green Pepper
  • 1 Red Pepper
  • 1/3 C Soy Sauce
  • 1/3 C Worcestershire Sauce
  • A few drips of A.1. Sauce or a little under 1/3 of a cup

Directions:

  1. In a skillet, saute 1/2-3/4 of an onion, a red and green pepper, and fresh mushrooms. Cook until tender and shrunken somewhat.
  2. In a separate skillet, brown the beef stew meat. You may want to half the pieces to cook faster. I use cooking scissors for this.
  3. In a microwave safe container, make six servings of minute rice per the directions on the box. Water should be completely absorbed by the rice. Add a small amount of butter.
  4. Once steps 1-3 are complete, mix all of the ingredients together in a bigger skillet and pour in the sauces and mix it until the sauces are mixed evenly.

Serve with Ritz crackers or some rolls. I also like to add some ranch dressing to the top of mine.

Conclusion

This is one of those nostalgic recipes that takes me back to when I was a kid. While time flies, recipes and great memories of good food and fellowship remain. YUM!

The Peeled Potato: Motivation Monday

It has been a while since I have written because I have been super busy finishing another school year.  To read my last Motivation Monday CLICK HERE. This Motivation Monday I share with you something that has been on my mind quite a bit. Then I came across a Facebook status update from several years ago that captures the idea perfectly. I would like to share it today: I simply call it “The Peeled Potato”.

The Peeled Potato: Motivation Monday

Facebook 2013: Sometimes it’s the simple things. The other night Leah was downstairs, and I microwaved two potatoes–one for supper, the other to eat when I came back from running errands. I assumed Leah knew that I had cooked two potatoes, and on my way out the door, I asked her if she could peel the potato for me. She gave me a funny look like I was crazy, but kindly smiled and said sure. When I got back home, this is what I found on the counter–a raw, peeled potato. She had no idea that there was a cooked one still in the microwave. Even though she didn’t realize what I meant, she still did all she could to make me happy. Now every time I peel potatoes or see one, I laugh and realize that I have an awesome wife

Appreciate kind people who sincerely care for you. Recognize their efforts, even when it is not what you envisioned in your mind. In the end, they were trying to please you.

Hold on to the people who understand your awkward quirks and embrace all of your anxieties and shortcomings.

Be there for those people who hold compassion for other’s feelings central to their heart. Check in with them just as they often do with you.

In conclusion, I may be a little biased, but I am so thankful for my wife and the caring, loving mother and spouse she is. God was truly looking out for me when we crossed paths. Search for friends and mates with these qualities and never settle until you find the right people. Everyone deserves to be treated kindly. Happy Monday to everyone!

A Message to My Daughters

Daughters

Greetings! I hope this day finds you well. Family Friday was super busy, so I did not get to write like I had planned until now. To read last week’s family Friday, CLICK HERE. Today I wanted to take a moment to share something that has so much truth and pulls at my heart strings every time I read it. There is no way I could give a message to my daughters that is stated anymore eloquently than this. I ran across this on Pinterest, and I just had to share. If you have daughters, save this so that you can look back on it as well. I have shared it below:

A Message to My Daughter

A Message to My Daughter 4

A Message to My Daughter 4

A Message to My Daughter

This is a message to my daughters that I hope they can always remember. Have a great day!

Full Body Workouts: Thriving Thursday

This Thriving Thursday I discuss ways that I have moved for the week. To look at last week’s Thriving Thursday CLICK HERE. Today I share with you two different full body workouts that I did. One is a workout that can be done anywhere. All you need is the gumption to actually do it. The other is if you have a gym somewhere that has the proper equipment– not a lot of equipment but just a few basic things.

Full Body Workout #1

Full Body Workout 1

Last weekend my brother sent this to me. He said it was a good workout and something that he had been doing. I always like hearing what other people are doing. I like this workout for a few reasons:

  • Simplicity and No Equipment– I completed this workout on the area rug in my living room. It can be done anywhere which makes it nice with vacation and other traveling coming up.
  • Increases Heart Rate-From the get-go, your heart rate increases and it stays that way for the duration. I might add that the exercises are staggered, so that some are more intense than others which allows a person to catch his breath throughout. On some of the more difficult exercises, I split them into sets. The workout is still quite effective, even if you have to do this as a modification.
  • Quick and Efficient-My brother said according to his Apple watch the routine showed him burning 300 calories. This could easily be done twice a day and could make a considerable difference in weight loss. It took me roughly 20 minutes to complete it. Someone in tip-top shape could probably do it in 15 minutes.

Full Body Workout #2

For the second of two full body workouts for the week, Leah and I went to the exercise class at the local college.  Below I list what we did. This was an extremely difficult workout. Each exercise was done for a minute for as many reps as we could do.

The first five exercises I did with a 45 pound weight plate. This could also be done with dumbbells if you prefer. The videos shown below are with dumbbells and some with weight plates but we did the weight plate for simplicity.

1. Standing Skullcrusher

2. Standing Front Shoulder Press

3. Bent Over Row

4. Oblique Twist into Should Press– Note: We did more of an upward motion and raised it to the opposite shoulder. For example, if we started at the left hip, twist and lift above the right shoulder. Do one side for 30 seconds and the other side for 30 seconds.

5. Standing Curls w/ Plate

6. Medicine Ball Toss with a Partner–Note: Both people will be doing the same twisting movement into a toss. If you don’t have a partner twist and throw it against the wall.

7. Kettle Bell Front Swing–Note:  We alternated hands on each swing and did a light weight since it was for a minute. We also brought it up a little higher than the guy in the video below.

8. Next was the front isolation–I held two ten pound weight plates, one in each hand, arms extended straight out in front of me for one minute. So painful!!!

9. Medicine Ball Slams

10. To finish, we did an ab exercise of our choosing.

We did 2 rounds of what is listed above. Each exercise was for a minute as hard as we could go. Reminder: As stated earlier, the first five exercises I did with a 45 pound plate for simplicity.

Once we were finished with this, we got on the spin bike and did 30 second blasts pedaling as hard as we could and 30 seconds of rest at a slow pace for three sets. Then we did 30 second blasts pedaling as hard as we could followed and one minute of rest at a slow pace.

We cooled down by walking a few laps around the track.

Since I have become more motivated to move, I have been looking for something that will give me some equipment at home but is also very minimal, a portable workout station, and something that I can travel with if I need to. This product was intriguing to me and something that I may end up buying. Has anyone else used this? Please leave a comment down below if you have any experience with it. It seems like it is something that would come in handy. CLICK HERE to take a look.

Conclusion

I have had a pretty good week with these two full body workouts, as far as breaking sweat goes. My diet is still a work in progress. I weighed in at 230 lbs last night which is motivation to continue moving. I plan to start back with the No S Diet protocol. CLICK HERE to read about it. I also plan to couple the No S Diet with an intermittent fasting approach. This seems to fit my busy lifestyle best.  More to come on that next week. Take Care.

Teacher Tuesday: Not By Number

This Teacher Tuesday I come to you with this–know the students by name and not by number. To read my last Teacher Tuesday CLICK HERE.

Ahh, yes! Testing week! The week when all of your efforts and hard work come to complete fruition! That is the hope anyway. How sweet it is when it all works out! Students are deemed “high-performing” or “smart” and the teacher gets high praise. In this scenario, all is just peachy in the world.

The flip side of that is tension, anxiety, and the curve ball question(s) the students nor the teacher anticipated being on the test. After the the question is read, people are left saying “What the whaaaa…?” accompanied with a cold sweat and sick stomach.

What I practiced was all in vain!

Through My Child’s Eyes

Yesterday, I picked up my daughter from school. Dori is in third grade. It is her first year experiencing state-mandated testing. She got in the vehicle and the first thing she said was…

Today was my first day of KPREP!

I asked her how it went and she was pretty positive about it. She said she was able to answer all of her questions without running out of time, but there were a few that she didn’t know. I told her that was okay and that we will never know all the answers on a test.

We had also been working SO hard on short answer. She had gotten to a point that it was like clockwork. Each night, she would come home, and we would do a short answer. Based on the scoring guide, she was scoring twos (the highest score) on most of her writings. She felt really good going into it. On the way home, I asked her how she thought she scored on the short answer.

I think I got a 0 on the first one and maybe a 1 on the second one.

Father Fail

My response could have been so much better.

You are just kidding, right? The short answer is what we have practiced all year!

At that point, Dori started bawling.

Please don’t be disappointed in me.

She was crushed by my words, and I realized that this was a “father fail” for the ages. I was just attempting to push her, but it made her feel that she had fallen short. 🙁 A true testament to the stresses of test week.

You see, I had fallen victim to focusing more on the numbers that Dori might score rather than the beautiful person she is inside and out. After an apology and further discussion about the short answer questions, I realized the rigor of the KPREP short answer questions exceeded the examples we had been practicing nightly. That is not to fault anyone, but those unexpected questions or extensions to certain questions seem to always surface every year. Couple that with students’ test anxiety, and it is the perfect storm for a whirlwind of emotions that are just simply unneeded!

I talked to Leah about it later, and she said that Dori felt good about her efforts and the fact that she did not run out of time. I should have been happy with that and should not have started talking about scores or numbers.

Cards of Encouragement

The school does this wonderful activity where for each of the four days of testing they give families four note cards. Four family members or friends write encouraging words, so that the students have something positive to read before testing each of the four days. Sometimes when Dori is unsure about something she panics and completely shuts down. She said that yesterday the one thing that kept her from giving up was her mother’s card of encouragement.

As a teacher, encouragement and love should be at the forefront of any teaching philosophy, because if that is present, then rapport with students is built and there is a direct correlation with that and student performance.

You attract for bees with honey than vinegar.

I have never been of the mindset that teaching should be drill camp. This generation of students, and even my own kids, do not respond well to it. Besides, it is just not my nature to be the “hammer down” type of teacher. Let compassion and relationships be the foundation, and more times than not, everything else will take care of itself.

Conclusion

My mother, and “Gran-Gran” to my kids, wrote on her card of encouragement something that Dori loved and something that is a mantra of mine when teaching my students…

Do your best but don’t stress!

This is an interesting read on Finland’s education system and how they take a different approach to student success CLICK HERE. I might add that this post isn’t intended to have low expectations for students or kids, but the emphasis that there is more to life than just a number.

For example, last night Dori and Holly were running through the house like wild horses. They were just being kids. Somehow Holly’s fingers were shut in the door, and she was sobbing uncontrollably. My first instinct was to scold Dori, but the look on her face told me that she felt bad enough already. Later Dori came out of the bedroom with this to give Holly…

Not By Number

Bandaid with a Bit of Neosporin.

Not By Number

Sincere Note for Little Sis.

This made me smile and also put things in such perspective for me as a father and educator. Good people with great work ethics and attitudes, who offer respect and compassion, far exceed any number. Love and appreciate people for their personality and uniqueness and not by number. If the first part is in place, all will be just fine in the world.

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