Tennessee 4-H is looking for TWO teams of 9-12th grade 4-H members to compete in the Great American Seafood Cook-off in New Orleans, Louisiana on August 8. Each team can have 2-4 members with an adult to chaperone or coach.

Join our special guest Kristen Johnson, Ph.D., RDN, Assistant Professor, Family Consumer Science in making a salmon dish along with side items via Zoom on June 24.  Please signup by June 18.

Practicing gratitude is an important piece of mindfulness. Gratitude helps us tap into positive emotions and experiences, improves our health, helps us
overcome adversity, and builds strong relationships. This week we challenge you to write down three things every day that you are grateful for. At the end of the week, review your list and consider sharing it with a friend or family member. How did it make you feel to be grateful every day?

This week we challenge you to “get your flow on” and take 10 minutes each day to try some new movement flows and balances. You are probably familiar with downward dog and mountainpose. Try these out but add a few more into the mix – how about some animal poses? Cobra, lizard, butterfly, lotus and camel. Hold each pose for 20-40 seconds before moving onto the next one. Don’t forget to breathe!

Focus on your breath. Deep breathing is one of the fastest ways we can help ourselves feel calm-whether that’s by helping us catch our breath after running around with friends, or if we are having trouble focusing on classwork. This week we challenge you to try a different breathing activity each day of the week to help you feel calm. Start with a simple count of breathing in for five seconds and out for five seconds. Continue for three minutes. How do you feel?

This week we encourage you to get stretching DAILY! Try a new movement flow, make sure to do at least five minutes of dynamic stretching to warm up before your activity, and take some
time to properly stretch after you run! Check out our new “Get Your Run On” document for some great stretching ideas!