Healthy Eating

Summer Holiday Cooking Fun

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During the summer holidays, the Go4it team has been busy keeping the children of Trebanog and Penywaun busy! One activity we ran in each area was weekly family cooking.  The aims of the sessions are to increase cooking skills and confidence with cooking, learning about food hygiene, cooking simple recipes from scratch and creating an environment to taste new and different foods.

We find that children who are fussy eaters will often try foods they have prepared and cooked themselves and eat things that they would not have tried at home.

One boy at the Penywaun session told us he hated salad and then proceeded to try peppers, tomatoes, cress and spring onions! He liked it all except for the sweetcorn, which he could not be persuaded to try!  One Mum said “I was very pleased as my boy tried foods he would never try at home”.

One week, we also made turkey mince burgers. The children enjoyed weighing and mixing all the ingredients and shaping the burgers by hand, and they especially loved eating them afterwards!  One parent said “It is a fab class where it gets all the children to try different foods and shows us different ways to cooking healthy meals”.

Of course in true Go4it style, the emphasis is on having fun! One week we made fun animals with different fruits which the kids can then eat.  This was a big success with kids of all ages whilst introducing them to some new fruits such as blueberries and kiwi.  One Dad said although “we are healthy people we realise we never get the kids involved in cooking, but we sure will now – Can we come again!!”

We’re in the middle of planning our next cooking course and finding the right location. Watch this space!

What have Go4it! been doing this Summer?

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With the summer holidays into it’s 3rd week (yes it’s gone really fast!)….We’re here to tell you exactly what Go4it! have been up to and what we’ve got planned for the rest of the holidays!


Trebanog is where we are spending most of our time over the Summer holidays, we’re up there working with families and children 3 days a week, doing a variety of different activities.

To kick start the summer holidays we asked Gavin Thomas who is a semi professional Brazilian Jiu Jitsu fighter if he wouldn’t mind continuing to run his classes with the children in the area. Gavin started coaching the children of Trebanog at the very start of June originally for 4 weeks. As he has built up such a great rapport with the children and got them to listen, behave and show respect whilst having loads of fun and learning, we thought it would be silly not to continue!, Luckily Gavin agreed to continue and the club has gone from strength to strength, it started with 4 boys now we’re getting 13 children with a mixture of boys and girls! Gavin also told the children if they behaved and showed him they were listening to his coaching, showed a bit of development he would invite them down to his gym and they can join and get even more coaching! This would open up so many opportunities for them, Gavin himself has been all around the world competing in different competitions, some of the children in his club have been to Los Angeles to compete for Wales, and this would be paid for by Wales Jiu Jitsu. Gavin has his eye on a couple of children who have shown real potential and has invited 2 of them to join his club when the school term restarts which is superb!!

Every Tuesday Go4it! are linking up with Artes Mundi to run an outdoor club alongside the playscheme that runs in the community centre. Ros who runs the playscheme in Trebanog has up to 60 children every Tuesday attending with just herself and a handful of volunteers to look after them. So what we decided to do to help her was to run a different activity for the older children every week. The first week we took the children up and around some of the beautiful valleys that are around Trebanog. Whilst on the walk the children had disposable cameras to use and take pictures of the area and what they loved most about Trebanog. This was a fun easy session and start to the summer holidays for the children, it was very funny as well as the children had no idea how to use the disposable cameras, such is the age of technology that they live in!!

The following week we decided to use a bit of technology and take the children on a Geocaching trek. Ilona from National Park in Brecon who runs Geocaching courses came down to help facilitate and teach the children how to use the devices. Very funny moment again when the children thought the display screen was a touch screen and their horror when they had to struggle to use the toggle to navigate the device… The session was a superb success with 10 children walking 4 kilometers on a lovely sunny day, finding hidden letters out in the “Trebanog bush”! The children had to figure out what the word spelt and at the end they would get a prize! They guessed it with 2 letter still to find A M A Z I N G!!!!

Starting last Thursday was our family cooking with our fabulous dietitian Rhona. During the 4 week course Rhona will be teaching the families how to cook healthy, easy and quick recipes. These sessions are always really popular and is a great way that children and parents can socialise together as a family!


In Aberdare we are working on a 1:1 basis with families all over the Cynon area. We are working closely with close to 40 families, many of them tenants to help them live a more active and healthy lifestyle!

Over the holidays we are running a variety of different taster sessions with the different sports providers in the area to give everyone a taste of something different and fun!

Week 1 we had badminton, nice and easy first session of the holidays and one that the entire family can take part in! Next up we had Bowls in Mountain Ash. This was a very popular event the first time we ran a taster session and it proved to be popular again. We’ve also had a family take advantage of the clubs free lessons and they have now joined and go regularly on the weekend. Our 3rd session was Golf in Abercynon Leisure Centre. Again a very popular session and another club that offer free coaching to their members! It was a great session with parents and children joining in together. Next week on the 17th we have Cricket taster session at Sobell Leisure centre so if you know any families would like to come or your own please come on down for 4-5pm 🙂

Go4it! Action Camp 2017 a huge success in Trecco Bay!

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This past weekend Go4it! and our families from Beddau went on a lovely, action packed, fun weekend stay at Trecco Bay holiday resort, Porthcawl. We left on Friday evening after school and returned Sunday midday. It’s safe to say we all had a brilliant time!


Around midday Friday the Go4it! team of Richard, Rhona and volunteers Kieron and Rebecca headed off to Trecco Bay, with two car loads of equipment, food and a positive attitude to make this weekend brilliant for our families! We checked in, got the caravans ready for everyone to arrive and waited patiently with a lovely cup of tea!

The bus picked our excited families up just outside Bryn Celynnog School in the middle of Beddau at 4:30pm. It’s safe to say everyone couldn’t wait to go but we were lucky not to lose anyone before we’d even left! The school were also going away but on a ski trip, at the same time and there were lots of people waving their children off, Laura who had gone to meet our families joked that they had swapped buses and were going to Germany instead!! Luckily they hadn’t and were finally on their way to the rest of us at Trecco Bay!

5:30pm a big bus pulled into Trecco Bay car park with 27 excited children and 20 equally excited parents! We all said our hellos and off they went to get settled into their caravans. We met again at 6:30pm for a Geocaching tour of the campsite; we were worried that it might be trickier in the dark but if anything it added to the experience. At the end there was a surprise visit from Freckle the frog too which the children adored!! Then it was free time for everyone to do as they pleased. We had provided the families with a chicken pasta recipe and ingredients for them to cook for their evening meal, it went down superbly!



We met at 9:30 Saturday morning for a relaxing Yoga session. Everyone participated and some of the parents loved it so much that two asked to do more and were eager to join a club once they return home! Most of the children participated and enjoyed but were most excited for making our lunch; Healthy Wraps.

Families had fun together making healthy wraps for their picnic lunch on the beach! Kids and adults alike enjoyed making their wraps colourful by choosing a selection of vegetables such as peppers, carrots, cucumber or tomato, to add to their ham or cheese wrap.   It was great to see the children enjoy eating what they had made and also to see them trying new foods – such as pesto or hummus!

Once we finished our wraps it was off to the beach!! We didn’t get the sun of Spain but Costa Del Porthcawl was good enough for us, it was as if the sun knew we were going and needed it, as soon as we arrived out it came! It was a good thing that it did because what we hadn’t anticipated or even thought of was the Sea and where the tide would be, unfortunately for us it was in, but there was still plenty of room to play catch, parachute games and search for interesting rocks. We had our lunch in the sun, looking out to the sea, it was delightful and I think everyone needed that time to relax and enjoy each others company.

After the beach it was more free time for the families to enjoy Porthcawl and the facilities available at Trecco Bay, many of them took the opportunity to go Swimming or play football. There was a cooking challenge for them to do in the evening; we gave each family a set amount of money for them to buy and cook their own healthy meal, we asked them to take a picture of the meal as the winner would get a prize!

The Go4it! team spent most of our evening in the entertainment centre and we mingled with some of the families who had the same idea as us. At one point Richard and Rebecca got dragged up to the dance floor by some of the children to dance with them, it was a great evening and a very fun day all round!



On the Sunday; our last day of action camp, we had lots of fun making a healthy breakfast all together. We made our own muesli with oats, sultanas, dried apricots and a variety of seeds, topped off with a selection of fresh fruit.  Not only did this fun activity offer new skills, such as weighing, chopping, stirring and following a recipe, it also encouraged kids to try new foods such as seeds.  Everyone loved making and eating their breakfast and some Mums said they were keen to try making it again at home!

It was also one of the children’s 6th birthday today so we surprised him with a card signed by everyone on camp and a cake that the children got to enjoy with the birthday boy, he was a very happy lad!

After breakfast the families had a few more hours to enjoy the park before heading home. We met for 12pm to wave them goodbye. I think everyone was a very disappointed to be leaving and heading home, it was such a fun weekend, nobody wanted it to end. Then is was time to say our goodbyes, we waved the families off and that was that, Go4it! Action Camp 2017 Trecco Bay… Done.

What the families thought?

The feedback we’ve had has been amazing; with 8/10 being the lowest rating we’ve received for how much the family enjoyed the action camp. Most of the families highlighted the “cooking, beach and spending quality family” time together as their favourite things about the weekend. It is safe to say the weekend was a huge success and we would definitely do it again and would go back to Trecco Bay again as they were very helpful throughout our stay.

Go4it! Health Week huge success!

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Go4it! Health Week

After Christmas and New Year everyone always has a goal and it usually has something to do with being healthier. Well last week Go4it! decided to do a Health Week with Trivallis staff to show them different ways to keep healthier and not just for a period after Christmas but forever. Read More