Kata’s Plank Challenge

For the past month we have been challenging the house and visitors to see how long they can hold a plank for!

A plank is a good way to train your abdominal muscles, but has many other benefits such as: improving stability, aiding posture, reducing back pain, strengthening your back and arm muscles!

Check out our leaderboard:

Keeping it reel at the lake

Bianka took full advantage of our beautiful weather and surroundings, by going to relax by the lake and even went for a swim! The lake was 10 degrees Celsius and Bianka felt the benefits!

Benefits of swimming in cold water:

1. It boosts your immune system

The effects of cold water on the immune system have been studied widely. Cold water helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defences.

2. It makes you happier

Cold water swimming activates endorphins. This chemical is what the brain produces to make us feel good during activities. Cold water swimming is also a form of exercise, and exercise has been proven to treat depression. Cold water swimming brings us close to the pain barrier. Endorphins are released when we’re in pain, to help us cope with it.

3. It improves your circulation

Cold water swimming flushes your veins, arteries, and capillaries. It forces blood to the surface and helps to warm our extremities. Repeated exposure adapts us to the cold.

4. It burns calories

The heart has to pump faster in cold water and the body must work harder to keep everything warm while swimming. Overall, far more calories are burned during cold water swimming than swimming in warmer conditions. The idea that drinking cold water increases the number of calories you burn may be a myth, but it is a fact that cold water decreases your body temperature so much that the body must act.

5. It reduces stress

Cold water swimming places stress on the body physically and mentally. Many studies have identified the link between cold water and stress reduction. Cold water swimmers become calmer and more relaxed.

Online Safety- why is social media dangerous? (By Linda Grade 10)

There are many disadvantages of sharing personal information online. The biggest disadvantage is that we do not fully understand privacy on the Internet. Although people think that they’re accounts are private, do we really know how private they are and how different organisations use our information ? For example, social media doesn’t provide much privacy protection for the users. They watch users and see what kind of things they put into their profiles and what interests them, through their interactions.

In addition, sharing personal information online will expose all of your privacy and can be used by people with ulterior motives. When using the Internet, people can steal your  personal information. When you post things like your name, birthday, credit card number and your place of residence online, there will be a risk of your information being used by others and what they can and will do with this.

How to create a secure password (by Kseniia Grade 9)

This article is written by Kseniia in Grade 9, as part of her individual project. She decided to research what a strong password is and how to create it.

What passwords are not strong?

Passwords are ordinary words or phrases, letters or numbers in a row.  People often use them when they don’t think about security or just want to quickly finish registration.

Ex: Alex1234; Dog56;

What passwords are strong?

Strong passwords are combinations of uppercase and lowercase letters, numbers, and special characters.

Ex-aYn72Wn; QqHoi@73Hj

How to create a strong password? 

1. Take any random phrase, for example, EgyptCat.

2. Replace some letters with special characters.  It will be easier to remember if you replace the letters on the basis of similarity.  For example, a on @, i on!, O on 0.

Ex- Eg!pedK0t

How not to declassify your password?

Create a new password for every important service.

Enable two-factor authentication wherever this option is available.

Do not put your passwords in the browser.

On your marks, get set… POST!

For this Pillar’s Community Project (Online Safety), we have separated the girls into 5 teams. Each team must come up with a post, either a photo, video or combination of both, and post it onto their social media accounts. After a week, we will see which team has the most interactivity from their followers and others (interactivity includes: views, likes, comments and shares). Whoever has the most wins a special prize at the end of the week! We hope this challenge allows the girls to think twice before posting as they will be able to see how easy it is to get things to go ‘viral’/ seen by other people, including people they never met!!

Good luck girls! May the most creative and best team win.