Back To School & Back To Healthy Family Routines

By Jenny Woudenberg, Contributing Blogger

Deep breath in and out…summer hecticness is over. You did it!!

Now it’s time for routine—or at least to attempt to organize your day. Adding a dash of movement and nutrition to your family’s routine will ingrain lifelong healthy habits and bring moments of togetherness in an otherwise separated day of school, extracurricular activities, and work. 

And I’m talking about 10-minute energizing workouts and super-quick snacks. This blog is for moms who are juggling a million things, not the perfect Instagram families who run 10 miles a day before eating a chef-prepared breakfast.

Below are a few ideas to add to your routine—take what you want and try it out for a few days. Find a flow that works for your family, and accept that, like the ocean, you will ebb and flow on your healthy family routines.

Morning Movement 

Start your day with an energizing movement session that wakes everyone up and sets a positive tone for the day. Try a 10-minute family workout session in the living room or backyard. Crank up the music and get moving!

1. Jumping Jacks: Start with a burst of energy! Do a set of 10-20 jumping jacks to get your heart rate up. 
2. Bear Crawls: Have the kids crawl around the room like a bear, using their hands and feet. This is a great way to engage their core muscles, and making bear roars works the core even more!
3. Family Plank Challenge: See who can hold a plank the longest! It will be a fun way to build core strength and resilience together.
4. Dance Party: Put on a favorite song and have a one-song dance party. Shake off stress and start the day with smiles. 

Afternoon Snacks

Dye-filled and highly processed snacks can make your kids snarky and destroy their gut health. Opt-in for a few fun, delish, healthy, and grabbable snacks when possible.

1. Make your own trail mix. The more involved a kid is in their food, the more likely they will eat it. This is a really easy one to let your kid go wild with. Macadamia nuts, raw almonds, Brazil nuts, peanuts, cashews, goji berries, shredded coconut, cacao nibs, hemp seeds, sunflower seeds…whatever they want! Most of the above are superfoods that will boost your children’s health and brain power. I also suggest keeping a bag in your car for on-the-go bites of energy and protein. 
2. Berries and cream. Blueberries, strawberries, blackberries with coconut butter (great for developing brains) on top, and diced mint. Sweet, filling, and extremely healthy!
3. Hard-boiled eggs and seasoning. Make a dozen and keep them in your fridge for an instant protein and omega-3-packed snack. I sprinkle salt and pepper on mine but get creative with other spices and hot sauces.

Evening Walk

On days you aren’t racing off to sports practices till 9 pm, take your family out for a little adventure via wheels and/or feet. Strollers, tricycles, scooters, and whatever else your kids love are welcome. This provides physical activity and fresh air and a great opportunity to talk about everyone’s day. Ask your family what they learned, what made them smile, or what they look forward to tomorrow. 

Family health and fitness routines are possible for every family, no matter how busy. Believe in yourself and your family. You CAN do it. Start with doing 2-morning movement sessions a week, and give yourself a big applause—then add an even walk or healthier snack options in your kitchen. The littlest efforts can make the biggest changes.