Degrees and Certifications:
I graduated from Lindenwood University in 2018 with a Bachelors in K-12 Physical Education. https://teams.microsoft.com/l/channel/19%3a15b7a0450f9645e7a85b94fb59812590%40thread.tacv2/General?groupId=c3612c0b-3167-4626-a9bc-b7ba945f3d71&tenantId=08e33d6b-a654-486a-80e3-20b190ae22d7
I am truly thankful for the opportunity to empower, nurture, and educate students at Dewey IS Elementary School. It is my passion to provide a safe, loving, and caring learning experience for all students at Dewey IS Elementary School. Every student has a voice and deserves the opportunity to speak from the heart, listen from the heart, and feel valued! The stronger your classroom community, the less hurt and harm will occur in your space. I am looking forward to providing many resources for your children to stay healthy and active.
I am originally from Pittsburgh, Pennsylvania and came to St. Louis for college. I went to Lindenwood University from 2014-2018 while also being an asset to the Women's Lacrosse team. I was postively impacted by lacrosse not only physically, but mentally to reach my personal goals. While my family still lives in PA, I have found the SLPS community to be uplifting and welcoming.
Do not hesitate to reach out, as I can assist with more than just questions regarding Physical Education.
Attached below are links!
GoNoodle is a great tool to get students moving and learning! And it is FREE!
Stretches and Exercises
To inspire families to not only keep their bodies moving, but also understand the importance of hydration, meditation, flexibility, aerobic endurance, and other ways to maintain a healthy mind and balanced body. Each challenge is designed to help people of all ages become the best versions of themselves through a healthy lifestyle.
Anywhere! You can do each challenge at home, on the playground, at a friend’s house, or a place that is convenient for you.
The best part of the challenge is that we do the thinking for you. All you have to do is follow the directions and perform the exercises or activities for the day. We’ve even inserted rest days for you.
Examples of isometrics:
Stand with your back to a wall six to twelve inches away. Pinch your shoulders and elbows back, brace your midsection, and lean back to support your weight with your elbows against the wall. This is a great exercise to strengthen your rhomboids and other muscles of your upper back that help with pulling and posture.
“YTWI” TO A WALL OR FLOOR
Lie face down on the floor or stand with your back against the wall. Either lift the palms or press back with the back of the hands for 10-30 seconds at a time while making each shape with your arms and body. Y is the arms apart and overhead. T is straight out to the sides. W is with the elbows pulled down so your thumbs are at about your earholes. I’s are trickier with your hands down at your sides by your pockets with the thumbs pointed out. Press back or lift from the thumb side. All of these are great for improving the strength and stability of your shoulders and upper back.
CHIN UP/PULL UP HANG
If you want to do chin-ups or pull-ups you better be able to hang. Simply grab an overhead bar tightly, lift your feet, and hold on. Try to gradually increase the duration over time. Keep the upper back more engaged by pulling your shoulders down away from your ears with the armpits (latissimus dorsi). If this is too challenging to start, or if you are especially tight through the shoulders, leave your feet on the floor and try to support as much weight as you can handle for 20 seconds through your arms. These are fantastic because they strengthen the muscles and connective tissues in their longest positions where they are often weakest.
ISOMETRIC PRAYER SQUEEZE
Place your palms together in front of the chest as if you’re praying, and then press them together tightly by squeezing your chest and shoulder muscles. Hold for 20-60 seconds at a time and remember to breathe. You can change the position of your hands to be higher or lower and closer to the chest or farther away in order to increase or decrease the difficulty of the movement.
Place the hands out in front of the chest one on top of the other so that the top palm is on the back of the bottom hand. Press the hands together tightly and keep the shoulder down away from the ears. This squeeze helps engage the latissimus dorsi and braces the muscles of the upper back and core. You can do it on its own or combine it with glute bridges or abdominal exercises where you are lying face-up on your back. The additional isometric contraction and bracing will help you to brace through your entire trunk and get a more forceful contraction in your glutes and abs during other exercises.
SUPINE KNEE TUCK
Lie on your back with your hands at your sides and your legs straight out. Pick your feet up and pull your knees up toward your chest as high as you can keeping your feet close to your buttocks. If you can keep the pelvis curled under, keep your abs tightened to keep your pelvis lifted just off the floor. Hold this position for 10 to 60 seconds.
For an additional challenge, place your hands on the floor over your head. If you can maintain that, try slowly extending one leg at a time back out without touching the floor for the duration of the hold and alternating sides.
Lie on your back with your hands up, your knees up, and your feet off the ground. Keeping the low back pressed lightly to the ground and the abs tightened, extend one arm slightly back overhead while simultaneously extending the opposite leg out. Don’t extend all the way, just go as far as it takes to feel the challenge in your midsection without arching your back up and away from the floor. Hold this position and count breaths in and out. Start with a single breath and return to the starting position. As you get stronger and more confident, increase the number of breaths you hold the extended position for and increase the distance you extend the arm and leg. Start with 5 repetitions for one breath and work your way up to 10 repetitions for 3 breaths per side.
The plank is the OG isometric exercise of all internet challenges. It’s still an awesome exercise for building core strength that helps you resist movement in your trunk, but it’s also great for incorporating the shoulders, legs, inner thighs, and glutes to create a stiff body from toes to shoulders.
Instead of facing straight down to the ground while you plank, lie on your side to challenge everything to one side and resist bending sideways. Set your elbow directly under the shoulder and place your palm flat to the floor. You can stack your feet on top of each other, but for more stability place the top foot in front of the bottom foot so your legs are slightly split apart. Press the side of the feet against the floor to raise the hips, breathe, and hold. Build your sets up from 10 seconds to 60 seconds.
Lie face down on your stomach with your arms stretched out overhead and your toes and legs pointed straight behind you. Brace your abs and hold your feet and palms a few inches off the floor. Hold this position, keep your abs tight, and remember to breathe. Begin with a duration of 10 seconds at a time and build your way toward 60 seconds.
ISOMETRIC HAMSTRING CURL
While lying on your back place your heels on top of a box or bench that is about 12-18 inches high. This should place your knees close to a 90-degree angle, but it doesn’t have to be exact. Pull back slightly against the heels so your pelvis scoops under and your low back is pressed flat to the floor. Hold this position for 20-60 seconds. Don’t try to bridge way up into the air. It may not seem challenging at first, but this is a great way to activate your hamstrings so they provide more stability at the knee. This is a great exercise for achy knees or even a tight lower back. You can also progress to doing a single leg at a time by pointing one foot straight in the air.
Start from the floor or with the balls of the feet and toes on an elevated surface. Press your heels up into the air and hold for 20-60 seconds. You can use a post to balance if needed.
Lean back against a wall with your heels about 18 inches out from the wall. Slide down until you are in a “seated” position and your knees are at about 90 degrees. Hold here for 20-60 seconds. You can try lower or higher knee angles to train the muscles around the knees in different positions, and even add other activities like ball throws. While these may seem like punishment, they are great for building resilience and stability in the knees.