Welcome to Healthy Back to School Habits Part 2 with my friend, Loisann Fowler of Coach in Tandem! As the new school year approaches, we want to ensure our children are set up for success both in and out of the classroom. Today, Loisann and I will discuss three crucial areas: exercise and movement, managing stress, and relational downtime. Let’s explore some practical, easy-to-implement tips that will make a big difference in your child’s mental and emotional well-being.
Meeting our goals can be difficult when school picks back up. That’s why now is a perfect time to consider these five easy foundational non-negotiables that we can incorporate into our homes before school starts.
In part 2 of Healthy Back to School Habits, Loisann and I focus on exercise and movement, stress management, and relational downtime. Let’s start with exercise and movement.
Healthy Back to School Habits: Exercise and Movement
What do you mean when you say exercise and movement? It’s simple. It means making sure our children get up and move around. Today’s kids are sitting for far to long and need to get up and move for optimal health. Movement nourishes your body and gives your child energy. How do we know if our children are getting enough exercise?
Movement improves academic performance. It might take a little time initially, but you will quickly see results when your children put down their devices, turn off the TV, and move their bodies.
Mental and Emotional Clarity.
Physical development. Children who move and exercise on a regular basis build strong bones, increase muscle strength, and improve their quality of sleep.
Studies show that children who exercise and move perform better, think clearer, and experience a general sense of well-being.
Stress Management
Stress is part of life. Helping children learn how to manage stress well will bring peace and calmness to your children’s lives.
Establish a routine. A sense of security is provided when children have a daily routine. It also allows children to feel like they have some control over their lives.
Make time for physical activity. Physical activity releases endorphins which are natural mood lifters. Aim for 30 minutes a day, and you will see great improvements in your children.
Teach relaxation techniques. Children who learn how to relax will do better at managing stressful situations. One effective way is to teach children proper breathing techniques.
Simply practicing these three techniques will help our children stay calm under stressful situations.
Relational Downtime
Understanding why children need downtime built into their lives equips us with the knowledge we need to make this a priority.
Strengthens family bonds. Spending quality time with family members fosters a sense of security and belonging.
Enhances Emotional Intelligence. Relational downtime provides opportunities for children to express their feelings and understand the emotions of others.
Promotes relaxation and reduces stress. Unstructured, relaxed time with loved ones helps children unwind and decompress.
Encourages positive behavior. Positive interactions with family members serve as a model for appropriate behavior.
Supports Cognitive Development. Engaging in meaningful conversations and activities with family members stimulates cognitive growth.
Spending quality time with family is important for kids. It helps them feel secure and connected, knowing they have a strong support system. When families spend time together, kids learn to express their feelings and understand others’ emotions, which boosts their social skills and empathy. This downtime also gives kids a chance to relax and unwind, reducing stress and anxiety. Positive interactions during these moments teach kids good behavior and values.
Healthy Back to School Habits Matter
The little habits you implement today will yield huge rewards over time. Your children rely on you to teach and train them in the way they should go. You create an environment where they can truly flourish by creating healthy back-to-school habits, providing exercise time, managing stress, and allowing time in their day to focus on relationship building.
We are so glad you’re committed to helping your children grow and thrive. I pray our Healthy Back to School Habits series blessed and encouraged you. Remember, every small step you take makes a big difference. You’ve got this!
About Loisann Fowler
Loisann Flower is a nationally board-certified functional medicine health coach. She helps people from teens to 90-somethings uncover and achieve their highest wellness in body, mind, and spirit. There is a gap between our level of health today and where we want to be. Loisann’s coaching bridges that gap, discovering lasting practices for a strong and energetic life.
Welcome to Healthy Back to School Habits Part 1 with my friend, Loisann Fowler of Coach in Tandem! As the new school year approaches, we want to ensure our children are set up for success both in and out of the classroom. Today, Loisann and I will discuss two crucial areas: improving your child’s nutrition and ensuring they get quality sleep. Let’s explore some practical, easy-to-implement tips that will make a big difference in your child’s health and well-being.
I know life is busy, and meeting our healthy habits goals can be difficult when school picks back up. That’s why now is a perfect time to consider five easy foundational non-negotiables we can incorporate into our homes before school starts.
In part one of Healthy Back to School Habits, Loisann and I focus on eating real foods and getting quality sleep. Let’s start with eating real food.
Healthy Back to School Habits: Eat Real Food
What do you mean when you say eat real food? It’s simple. It means foods with no labels. No additives, food coloring, or added sugars. According to Mark Hyman, there is no such thing as “junk food.” There is junk, and there is food. What we are talking about here is real food. Food that nourishes your body and gives your child energy. How do we know if food is good?
Check labels. It might take a little time initially, but you will quickly find products that are better options for your children.
Choose fresh fruits and vegetables to have available for lunches and snack time.
Limit processed, pastries, or boxed goods as much as possible.
Introduce new natural food every day to expand your children’s palates.
Studies show that children who eat real food perform better, think clearer, and experience a general sense of well-being. What foods should our children eat?
Include 3 Foods Everyday
When we create our weekly meal plan, let’s focus on serving:
High-quality proteins
Healthy fats
Good Carbohydrates
By simply starting with these three food groups, we can have peace of mind knowing our children’s bodies are receiving the nutrients they need to thrive.
Healthy Back to School Habits: Quality Sleep
Understanding why children need quality sleep and getting them to get that sleep
Sleep allows our brain to repair damaged cells.
Hormones are rebalanced and reset during sleep cycles.
Sleep allows our brain to destress from the activities of the day.
Muscle and bone strength occur during sleep.
Emotional regulation happens while we sleep.
Knowledge is stored in our long-term memory when we sleep.
One of the best ways to ensure our children function optimally is to ensure they sleep for an appropriate number of hours.
Healthy Back to School Habits Matter
The little habits you implement today will yield huge rewards in your children’s future. Remember, they trust you to take care of them. Children don’t instinctively know what is good for them. You create an environment where they can truly thrive by creating healthy back-to-school habits, serving your children real food, and teaching them the importance of getting adequate sleep.
Thank you for joining us today! We’re so glad you’re here and committed to helping your child succeed. Stay tuned for Part 2 of our Healthy Back to School Habits series, where we’ll discuss three more easy, healthy habits to support your child’s success. Remember, every small step you take makes a big difference. You’ve got this!
About Loisann Fowler
Loisann Flower is a nationally board-certified functional medicine health coach. She helps people from teens to 90-somethings uncover and achieve their highest wellness in body, mind, and spirit. There is a gap between our level of health today and where we want to be. Loisann’s coaching bridges that gap, discovering lasting practices for a strong and energetic life.
Have you ever wondered how much a child’s confidence and happiness can soar when they feel genuinely respected? Showing children respect meets a deep core need within them that causes emotional and psychological growth. When kids feel respected, they flourish, building a strong sense of self-worth and confidence.
Parents must understand that respect goes beyond just manners or obedience—it’s about appreciating your child’s thoughts, feelings, and uniqueness. By actively listening to them, validating their emotions, and including them in family decisions, we can create a loving environment where our children truly feel valued.
Understanding Respect
Respect in the context of child development means recognizing your child as an individual with their own thoughts, feelings, and opinions. It’s about valuing their perspectives and treating them with the same dignity and consideration they expect from others.
Why is respect crucial for a child’s emotional and psychological well-being? Respect fosters self-esteem, confidence, and healthy relationships. When children feel respected, they are likelier to develop a strong sense of self-worth and build strong bonds with their parents. When the core need for respect is met, the foundation of respect can lead to a lifetime of connection with us and personal relationships with others.
How to Show Children Respect
Active Listening
Valuing Their Opinions
Acknowledge Their Feelings
Be Respectful
Let’s look at practical ways to show respect to your child and make them feel valued, heard, and understood in your daily interactions.
Reasons Children Might Not Feel Respected
Understanding why children might not feel respected can make us pay more attention to our parenting.
Lack of Active Listening
Dismissive Attitude
Inconsistent Boundaries
Authoritarian Parenting Style
Public Criticism or Embarrassment
One of the best ways to meet our children’s core need of feeling respected is to point them to scripture. help While
What the Bible Says About Showing Children Respect
When we take our children to God’s Word, we can use scripture to validate their need for respect.
1 Peter 2:17 (NIV): “Show proper respect to everyone, love the family of believers, fear God, honor the emperor.”
Romans 12:10 (NIV): “Be devoted to one another in love. Honor one another above yourselves.”
Showing Children Respect Fill a Core Need
Meeting a child’s core need to be respected is essential for their emotional and psychological development. By showing respect through active listening, valuing their opinions, acknowledging their feelings, setting respectful boundaries, and modeling respectful behavior, we can help our children grow into confident, well-adjusted individuals. Let’s continue this journey together, creating a loving environment where our children can truly thrive.
Children need structure and boundaries to develop emotionally and psychologically. These give children the security they need to gain confidence and explore the world around them.
Establishing clear expectations, consistent rules, and reliable discipline helps children understand what is expected of them and provides a sense of order and predictability. Structure and boundaries are foundational to raising healthy children.
“Establishing structure and boundaries for children is an act of love that fosters security, promotes self-discipline, and paves the way for them to thrive emotionally, socially, and spiritually.” Connie Albers
Clear Expectations
Setting clear expectations is key to helping children understand what you expect from them in different situations. Clearly explaining what behaviors are okay and which aren’t makes it easier for kids to navigate their world.
This reduces their uncertainty and anxiety about what they should do. For example, when you talk about the importance of sharing toys with siblings or friends, it helps them learn the values and social norms you want to teach. Having consistent rules reinforces these expectations, providing a solid foundation for their behavior.
Consistent Rules
Consistency in rules helps children understand and accept the boundaries set for them. When rules are always the same, kids learn to predict the consequences of their actions, which makes them feel secure and builds trust. But when rules change often, it can confuse and upset them because they don’t know what to expect.
For example, if bedtime is set for 8 PM on weekdays and you stick to it, your child will get into a good routine and understand the importance of a good night’s sleep for their health and well-being.
This consistent approach to rules naturally leads to reliable discipline, where children learn that actions have predictable consequences.
Reliable Discipline
Reliable discipline is about guiding our children with love and fairness. It’s not about punishment but about teaching them that actions have consequences. By consistently applying consequences when rules are broken, we help our children understand accountability and the importance of making good choices.
This kind yet consistent approach helps them learn that their actions matter, encouraging them to follow the rules and understand the value of responsibility.
Reliable discipline sets the stage for a sense of order in a child’s life. Children who see consistent consequences for their actions understand how their behavior affects stability. This helps them navigate their world with confidence, knowing what to expect and how to act, fostering a secure and growth-friendly environment.
Sense of Order and Predicability
Providing your child with structure creates a comforting sense of order and predictability, which is vital for their emotional and psychological well-being. Children who understand what to expect in their daily routines feel more secure and less anxious. This predictability allows them to focus on learning and growing instead of worrying about the unknown.
This sense of order, achieved through consistent structure and boundaries, highlights these practices’ numerous benefits to a child’s emotional and psychological development.
Benefits of Establishing Structure and Boundaries
Providing your child with structure and boundaries is one of the most loving and supportive things you can do. It helps them feel secure, guided, and ready to flourish in every aspect of their lives.
Emotional Security
Behavior Regulation
Develop Social Skills
Cultivate Independence and Confidence
By setting clear expectations, consistent rules, and reliable discipline, parents and caregivers create a structured environment that supports a child’s overall development and helps them grow into well-adjusted and capable individuals.
Imagine a world where children navigate their surroundings with unwavering confidence, knowing they can trust the people around them. Did you know that teaching children to trust others forms the foundation of their emotional well-being and social development? Beyond being foundational to a child’s future, it is also a core need that causes children to feel safe, secure, and valued in their relationships with parents, peers, and the broader world.
Trust allows children to confidently explore their environment, knowing they have a reliable support system to fall back on. Teaching children to trust involves consistent, honest, and respectful interactions that demonstrate the dependability of those around them. As children learn to trust, they develop the capacity to build healthy, positive relationships crucial for their overall growth.
It’s my prayer that you’ll learn practical strategies to help build a trusting environment, highlight the importance of consistency, honesty, and empathy, and provide some tips on rebuilding trust when it has been broken. Whether you’re a parent, educator, or anyone involved in a child’s life, this can equip you with the tools and understanding to help children develop the confidence and security they need to thrive. I want you to learn how you can be a dependable pillar in a child’s life, fostering healthy, positive relationships that last a lifetime.
Cultivating Trust in Children
Teaching children to trust you is essential for a child’s emotional and psychological development. When children feel they can trust you, they are more likely to feel safe, secure, and valued. By being intentional in how you conduct your daily routine, you can foster an environment where your children feel loved, understood, and important.
To help children learn to trust, parents and caregivers need to
Consistency
Importance of Routine
Keeping Promises
Honesty
Being Truthful
Open Conversation
Reliability
Being present and available
Following through on commitments
Respect
Acknowledging and validating a child’s feelings
Valuing their opinions and including them in the decision-making process
Empathy and Compassion
Understanding their feelings
Responding to their needs with kindness
Create a Supportive Environment
Creating a supportive environment for your children means more than just providing for their physical and emotional needs. It involves fostering emotional security and open conversations. This environment helps children feel safe and valued, which is essential for meeting a child’s core needs. For instance, make it a habit to have regular casual family meetings where everyone can express their thoughts and feelings. These gatherings can be a powerful tool in making each family member feel included and important. How you create this environment will be unique to your family.
Model Trustworthy Behavior
Children learn by observing the adults in their lives. Children subconsciously internalize these values when parents and caregivers consistently demonstrate honesty and integrity. This means always telling the truth, even when it’s difficult, and acting in ways that reflect your values and principles. For example, if you make a mistake, admit it openly and take responsibility. Show your child that honesty is the best policy and that it’s okay to be imperfect as long as you are truthful. If you say one thing and do something else, your children will question the double standard. Children will do as you do. So, if you want to meet their core need, then model trustworthiness by your actions and words.
Demonstrate Consistent and Reliable Behaviorh3>
Consistency and reliability are key components of trust. When children know they can count on their parents and caregivers to be there for them, it creates a sense of security and stability. This means keeping promises, following through on commitments, and maintaining predictable routines. For instance, if you promise to attend your child’s school event, make every effort to be there. If circumstances prevent you from keeping a promise, and sometimes if does, explain the situation honestly and apologize, showing that their trust is valued and respected.
By consistently modeling trustworthy behavior, demonstrating reliability, creating a safe environment, fostering open dialogue, and reinforcing positive actions, parents and caregivers can effectively cultivate trust in children, laying a strong foundation for their future relationships and personal growth.
In a world that often feels disconnected, it’s crucial to teach belonging to your children. A strong sense of belonging is a feeling and a vital part of a child’s emotional and psychological development. When children feel they belong, they grow up with the confidence, security, and resilience needed to navigate life’s challenges.
At the heart of belonging is wanting to know who wants me. But it’s deeper than who wants you; it’s who wants you for who you are. Not for what you can give them but how you make them feel. During this episode, I will share practical tips to help you foster a sense of belonging to your children. So, grab a smoothie, relax, and pay close attention to what you can do to teach belonging and how our children will benefit from us taking the time to build connections your children will hold on to beyond the years of living at home.
Easy-to-Apply Techniques for Everyday Life
Incorporating simple practices into your daily routine can significantly enhance your child’s sense of belonging. Start with small, consistent actions that show love and appreciation. For example, make it a point to share meals together as often as possible. Use these times to talk about your day, share stories, and laugh together. Additionally, create small rituals, like bedtime stories or weekend outings, that your children can look forward to. Though seemingly minor, these moments build a strong foundation of connection and security.
Supporting Children Through Challenges Transitions and challenges are inevitable in life, but a strong sense of belonging can help children navigate these times with resilience. Be there for your children during difficult moments, providing consistent support and comfort. Let them know that the family is a safe haven where they can find solace and strength. This consistent support reinforces their sense of belonging and teaches them the value of familial bonds.
Before we talk about nurturing a creative child, you need to know how they think, feel, and experience the world. If you take time to learn some simple characteristics, you’ll enjoy the rewards of watching them grow and develop their craft.
each-belonging-to-your-children
The Importance of Belonging
Belonging is more than just a warm, fuzzy feeling. It’s a cornerstone of emotional security. Children who feel they belong are more likely to develop a positive self-image and higher self-esteem. They also tend to perform better academically and have healthier social interactions. When you nurture a sense of belonging, you’re setting your child up for long-term confidence and joy.
3 Practical Steps to Foster Belonging
Creating a sense of belonging within the family is essential for a child’s emotional and psychological development. When our children feel deeply connected and valued at home, they are more likely to develop confidence, security, and resilience. By integrating practical steps into your daily routine, you can foster an environment where your children feel loved, understood, and important. Here are some simple yet effective strategies to help you build a strong sense of belonging in your family. I list several practical ways you can cultivate belonging in your children in the podcast, but below are three I want to focus on.
Quality Time: Spend regular, intentional time with your children. Engage in activities that they enjoy and that promote family bonding. This shows them that they are valued and matter.
Family Traditions: Establish and maintain family traditions. These rituals create a sense of continuity and shared experience, reinforcing the family bond.
Open Communication: Encourage open and honest communication within the family. Ensure your children feel heard and understood, which helps them feel like integral parts of the family unit.
By incorporating these practical steps into your daily life, you create a nurturing and supportive environment where your children can thrive. Fostering a sense of belonging enriches their present lives and equips them with the emotional tools they need for the future. Remember, your daily small, consistent actions can make a significant difference in your child’s sense of security and connectedness. Let’s work together to build strong family bonds and create a home where every member feels valued and integral.
Creating a Supportive Environment
Creating a supportive environment for your children means more than just providing for their physical needs. It involves fostering emotional security and open communication. This environment helps children feel safe and valued, which is essential for their overall well-being. For instance, make it a habit to have regular family meetings where everyone can express their thoughts and feelings. These meetings can be a powerful tool in making each family member feel included and important. How you create this environment will be unique to your family.
Easy-to-Apply Techniques for Everyday Life
Incorporating simple practices into your daily routine can significantly enhance your child’s sense of belonging. Start with small, consistent actions that show love and appreciation. For example, make it a point to share meals together as often as possible. Use these times to talk about your day, share stories, and laugh together. Additionally, create small rituals, like bedtime stories or weekend outings, that your children can look forward to. Though seemingly minor, these moments build a strong foundation of connection and security.
Supporting Children Through Challenges Transitions and challenges are inevitable in life, but a strong sense of belonging can help children navigate these times with resilience. Be there for your children during difficult moments, providing consistent support and comfort. Let them know that the family is a safe haven where they can find solace and strength. This consistent support reinforces their sense of belonging and teaches them the value of familial bonds.
By teaching your children belonging, you enrich their lives and equip them with the emotional tools they need for the future. These strategies and practices help build a nurturing environment where children can thrive, knowing they are a valued part of something bigger than themselves.
