GARDEN

Hey there, Super Eaters! 💪🍎

Did you know that your body is like a superhero’s machine? It needs the right fuel (that’s food!) and daily movement (that’s exercise!) to keep you strong, smart, and full of energy.

Fun Corn Fact! 🌽

Corn isn’t just yellow — it can be red, purple, blue, or even multicolored! Every color means a new mix of nutrients that help your body stay awesome.

Amazing Apples: Nature’s Crunchy Power Snack!

Apples aren’t just tasty — they’re one of nature’s best snacks! Sweet, crunchy, and packed with goodness, apples help your body and brain feel their best every single day.

Why Apples Are Awesome

Apples are full of vitamins, fiber, and water, which makes them perfect for:

Brain power – apples help you stay sharp at school
Heart health – they keep your heart happy and strong
Energy boost – great for before or after playtime!

They also keep your tummy full for longer, so you can focus on fun instead of feeling hungry.

Fun Apple Facts!

There are over 7,500 kinds of apples around the world — from sweet to tart!
Apples float in water because they’re made up of 25% air — that’s why apple bobbing works!
If you eat the skin, you get extra fiber to help your body digest food and stay healthy.

Eat, Play, Repeat!

Apples make a great on-the-go snack — toss one in your bag before heading out to play.

Pair your apple with a spoonful of peanut butter or yogurt for a tasty energy boost that keeps you zooming through your day.

The Crunchy Secret

One apple a day can help keep your body strong, your smile bright, and your energy high — so grab one and crunch your way to feeling amazing!

what should you eat to stay healthy?

🥦 Eat the Rainbow!

Try to fill your plate with lots of colors — red strawberries, orange carrots, yellow corn, green peas, and purple grapes! Each color gives your body different superpowers, like:

🧠 Smart thinking (from fruits and veggies full of vitamins)
💪 Strong muscles and bones (from protein and calcium foods)
⚡ Loads of energy (from healthy grains like corn and oats!)
Foods like apples, broccoli and heaps of others will help you get big and strong really fast! all full of delicious nutrients that will push you to reach your goals and stay as healthy as possible! maybe even healthier than your PE teacher!

To see what else you can do to stay Healthy, Why not press the Exercise Button below?

Or, you could visit one of our partnering sites to see what other types of fruit there are that are good and healthy for you to eat daily! and remember, Always eat your 5 veggies or pieces of fruit a day! and drink plenty of milk and water to get big and strong!

PROFILE

Welcome back ...!

YOUR DAILY GOALS

Walk 5 kilometers!
Do 20 press ups!
Do 20 sit ups!
Do a plank for 1 minute!
Drink 5 litres of water throughout the day!
Eat 5 pieces of fruit and vegetables today!

WHAT DO WE DO AT TURTLEDOVE?

TurtleDove is here to help you to become

For the parents

Turtledove is a family-focused wellbeing service based in the heart of Aberdeenshire, dedicated to helping children build healthier, happier lives. We believe that good habits grow from confidence, encouragement, and practical support—not pressure. Our mission is to guide families toward balanced routines that make movement enjoyable and nutritious eating feel natural. Whether you’re looking for simple ways to get your child more active or need personalised advice on building healthier meals, we’re here to help every step of the way.

Our team combines experience in children’s fitness, nutrition, and behavioural wellbeing to offer guidance that suits real family life. We understand that every child is different, and we focus on small, achievable changes that make a lasting impact. From fun activity ideas to tips for fussy eaters, we use evidence-based approaches delivered with warmth and understanding. At Turtledove, there’s no “one-size-fits-all”—just solutions tailored to your child’s needs and your family’s lifestyle.

We also work closely with schools, community groups, and local organisations across Aberdeenshire to create supportive environments where children can thrive. Through workshops, resources, and hands-on sessions, we aim to empower parents, carers, and educators with the tools they need to encourage healthy habits early on. Our goal is to build a community where children feel motivated, capable, and excited to look after their bodies.

Above all, we believe wellbeing should be joyful. By helping children discover movement they love and foods that fuel them, we hope to nurture a lifelong positive relationship with health. Turtledove is here to guide, support, and celebrate every step of the journey—because every child deserves the chance to flourish.

Why not listen to our podcast? See the sneak peek below!

REVIEWS

HELP

For information regarding customer support, see our helpline for more details: (+44) 013567789

Address: NO.6 West Mill Road, Ellon, Aberdeenshire, Scotland

Postcode: AB46 8LY

EXERCISE

just starting?

🌟 Staying active is like giving your body a superpower!

When you move your body—whether you’re walking, skipping, dancing, or zooming around on your scooter—you make your heart happy ❤️, your muscles strong 💥, and your energy go up, up, UP! 🚀 The best part? You don’t need grown-up workouts to stay fit. Playing tag, exploring outside, climbing the playground, or even dancing in your room all count as exercise! 🎶🕺✨

⏱️ Aim for about one hour of movement each day—

but don’t worry, you can split it into little fun moments! Maybe a silly morning dance party 💃, a walk or bike ride after school 🚲, and some playground time with friends 🛝. Even walking a few kilometers throughout the day (to school, the park, or the shop with family) helps you burn energy and stay strong. Every step counts! 👣💛

🎯 Tiny goals = BIG fun!

Try doing 10 jumping jacks ⭐, hopping on one foot for 15 seconds 🐸, or running one more lap than you did yesterday 🏃‍♂️💨. You can even make a sticker chart to celebrate each goal you reach 🎉. These small challenges help your body grow stronger, and you’ll feel proud of every little victory!

🌈 Mix up your moves!

Different activities help different parts of your body: 💓 Running and dancing make your heart beat stronger. 💪 Climbing, doing wall push-ups, and monkey bars build your muscles. 🧘 Stretching tall like a giraffe 🦒 or curling tiny like a hedgehog 🦔 keeps your body bendy and flexible. Trying lots of different movements keeps things fun and helps your body learn new tricks!

😄 Most importantly—have FUN!

Play tag with friends, ride your bike on sunny days 🌞, jump in puddles after the rain 🌧️💦, or invent your own silly movement games at home 🤪. Exercise doesn’t have to feel serious—make it colorful, creative, playful, and full of laughter! When you enjoy moving your body, staying fit becomes something magical you look forward to every single day 🌟💚

Thinking bigger?

🌟 Ready to level up your fitness?

If you’re the kind of kid who likes challenges, goals, or pushing yourself a little further each week, this section is for you! Taking exercise seriously doesn’t mean it has to be boring—your body still loves movement that’s playful, energetic, and fun 🎉. With the right goals, you can grow stronger, faster, and healthier every day. 💥💪

🎯 Set bigger goals and track your progress!

Try aiming for 30–60 minutes of strong movement daily, like jogging, biking, or fast-paced playground games 🏃‍♀️🚲🛝. Some kids even enjoy counting steps or distance—walking or biking 2–4 km a day (even spread out!) helps build stamina and confidence 👣⚡. Create a fun chart or checklist and give yourself a star ⭐ every time you hit your daily goals!

🔥 Add stronger challenges as you grow

If you want to get fitter, try adding small upgrades each week:

💪 Do 5–10 more jumping jacks than last week.

⏱️ Run for 1 extra minute without stopping.

🏋️ Try kid-safe exercises, like wall push-ups, planks, or squat jumps.

🧗 Climb higher at the playground or try a new obstacle each visit. These small boosts help your muscles and heart get stronger without pushing too hard too fast. 🚀

🌈 Mix in power, speed, and flexibility

To become strong all around, try activities that train different parts of your body:

💓 Cardio (running, biking, dancing) = stronger heart

💪 Strength (wall push-ups, climbing, squats) = stronger muscles

🧘 Stretching (toe touches, long reaches, balance poses) = better flexibility Think of it like building a superhero skill set 🦸🦸‍♀️—each move makes you better at something new!

😄 Make it fun, even when you’re focused!

Serious goals don’t mean a serious face all the time 😁. Turn exercises into:

🎮 Mini-games

🏆 Personal challenges

🤝 Buddy competitions

🎧 Music-powered workouts

You can even pretend you’re training for a big adventure—explorer, ninja, superhero, space traveler… whatever makes you smile while you sweat! 🌎✨

Daily Workout Plans!

Want a simple challenge?

Before we start:

What are reps?

“Reps” (short for repetitions) are how many times you do the same move. For example, 10 jumping jacks = 10 reps.

This routine takes about 15–20 minutes and keeps your bodies moving without being too hard.

Warm-Up (3 minutes)

March in place — 30 seconds
Arm circles — 10 reps forward, 10 back
Wiggle like a noodle — 30 seconds

Main Exercise (10–12 minutes)

Jumping Jacks — 10 reps Gets the heart pumping!
Frog Jumps — 8 reps Squat down and jump like a frog
Kid Push-Ups — 5–8 reps On knees or against a wall
Balance Challenge — 20 seconds each leg Stand like a flamingo
Fast Walking or Light Jog — 2 minutes Around the room, yard, or hallway

(Do the list once. If your feeling energetic, just repeat it!)

Cool-Down (3 minutes)

Big stretch to the sky — 10 seconds
Touch your toes — 10 seconds
Slow breathing — 5 deep breaths

Want to try our harder challenge?

This routine takes 20-25 minutes!

Warm-Up (3–4 minutes)

Light jog in place — 1 minute
Arm circles — 15 reps forward, 15 back
Side steps or grapevine steps — 1 minute

Main Exercise (12–15 minutes)

Jumping Jacks — 15–20 reps Great for heart strength
Squats — 10–12 reps Stand tall, bend like sitting in a chair
Push-Ups — 5–10 reps Knees or full push-ups (kid choice!)
Plank — 15–20 seconds Tummy tight like a superhero
Jog or Walk Fast — 3 minutes Kids who like goals can track distance (200–400m)

(and remember, you can just repeat again if you want a bigger challenge!)

Cool-Down (3–4 minutes)

Stretch arms and legs — 20 seconds each
Reach side to side — 10 reps
Slow breathing — 6 deep breaths

So what now?

to see what else you can do to stay healthy, why not press the Garden button below, to see what brilliant and green foods you can eat to get even stronger and healthier?

Or, you could visit one of our partnering sites to see what other types of exercise there are that are safe and will help you achieve your goals! and remember, Always eat your 5 veggies or pieces of fruit a day! and drink plenty of milk and water to get big and strong!

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