MelFit Healthy Times Fall 2023

11. BACK 2 SCHOOL 4 KIDS & ADULTS

14 tips for going back to school that will help you stay focused and organized!

25. SUCCESS STORIES

Carla Horner talks about her 45-pound weight loss journey.

31. ASK THE PROFESSIONAL Navigating Your Child’s Transition Back To School With a Brain-Based Lens. Article written by Dr. Amy Spoelstra. Back

Dive in deep with me while I interview my client/friend Carla Horner about her journey of losing 45 pounds.

Dr.

letter from our team

We are so excited to launch MelFit Healthy Times to our online and local community. We will be publishing our magazine seasonally. Our promise to our readers is to connect, inspire, and motivate you. We hope this edition brings you value and leaves you feeling empowered.

Cheers to your Health

Melissa Valdovinos

Pictured on our cover is Coach Mel the creator of MelFit

Melissa Valdovinos was born and raised in beautiful Coeur d’Alene, Idaho. She has been a thriving entrepreneur since the age of 27. She has owned many businesses; including multiple coffee shops, clothing boutiques, and a catering company. She owns her own property management company and is always seeking new land development opportunities.

Melissa is married to her husband Iggy and has two stepdaughters, Marissa and Talia. Between the two girls they have four Grandchildren. Melissa’s dog Oscar is also considered a part of the family and a great running partner.

Melissa started Metamorphosis Personal Training Studio many years ago in Post Falls, Idaho. The original studio was in the garage of a friends' house. After three years, she moved into her Spokane Street studio and quickly built a large clientele. She is known for her work ethic and ability to connect with her clients on a personal level.

Melissa is a Certified Personal Trainer, Nutrition Coach, Chef, Food Prep/Food Shopping Expert, Marathon Coach, and Life Coach. Her success stories include many clients who have lost over 100 pounds in less than a year. She has worked with clients who were bulimic, anorexic, and morbidly obese. She is helping clients who have lost hope and have been told to have Gastric Bypass Surgery. She is currently working with a client who was almost 600 pounds and they just hit their first 100 pound weight loss goal. Melissa prides herself on reversing Type 2 Diabetes, high cholesterol, high blood pressure, and most auto immune diseases. She also works with Athletes and just launched her first 6 Week Shred Program for advanced clients.

Melissa has hosted many monthly food prep classes in her kitchen, further ensuring that her clients reach their goals. She feels strongly about teaching her clients that it all “starts” with food. Teaching people to how to cook Whole Foods and prepare for the week ahead is the key to her clients longterm success. She gives each client the tools they need to lose and maintain their weight loss forever. As a business woman, she gives you the cost breakdown of her meals. Her meals range from $2.50-$3.50 per meal. She will prove to you that eating healthy does not cost more than eating processed foods.

Melissa’s many notable physical achievements include the completion of several 1/2 and full marathons and later becoming a Marathon Coach. She is an avid road biker and has completed the Coeur d’Fondo, a 90-mile bike race in her home town. She has a “stay ready” approach to life. She has maintained her impressive weight loss for almost 20 years. She was formerly a size 15 and now maintains a size 3. With over 20 years of experience as a health and fitness Coach, she can’t wait to share her vast expertise on all things health, fitness, and nutrition with you.

Josh Melior was born and raised in North Idaho. Josh graduated from Post Falls High School in 2016. From there, he went on to attend and graduate from Duke University, receiving his degree in digital media and marketing. Josh was fortunate to gain advanced knowledge of each of the eight most important digital marketing domains, from the industries most recognized experts. Josh’s expertise includes videography, photo/video editing, website design, and search engine optimization. Josh prides himself on being a social media expert and enjoys helping his clients with advanced digital marketing.

Josh Melior collaborated with fitness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital fitness industry. When Josh is not busy working on MelFit, he enjoys watching sports, including the Seattle Seahawks, the Los Angeles Lakers, and the Spokane Chiefs, a local hockey team.

Josh’s mission and passion are to empower, build, and create epic content for “Melfit” and you.

MelFit Reese’s Overnight Oats

Ingredients:

1/2 cup gluten free oats

3/4 cup plant based milk, no sugar added

1 TBS ground flaxseed

1/2 TBS cocoa powder

1 tsp maple syrup or raw organic honey

1/2 tsp vanilla extract

1/2 TBS dairy-free chocolate chips

1 TBS nut butter

Instructions:

1. Combine all ingredients in a small jar with a spoon. Store with the lid on overnight until you are ready to eat.

Enjoy cold or heat for 2 minutes in the microwave or on the stovetop.

This recipe is logged in My Fitness

Pal as MelFit Reese’s Overnight

Oats. Please feel free to print and scan the barcode to log in My Fitness Pal.

Nutrition:

Calories: 420

Carbs: 47 g

Fat: 20 g

Protein: 15 g

Back 2 School 4 Kids and Adults Part 1:

Written by: Coach Mel

calendar to keep track of assignments, tests, and important dates. This will help you manage your time effectively.

Purchase inexpensive planners at your local store or on Amazon. Write down the three most important tasks you want to perform each day and do them really well! If you have time and energy, do more; if not, put the following three tasks on the next day in order of importance.

Get Plenty of Sleep: Make sure you're getting enough rest each night. A good night's sleep helps you concentrate and stay alert during classes. I can't tell you how often I fell asleep in class due to poor sleep. Set a bedtime and wake time and stick to it. Wait to sleep until the cows come home on the weekends! If you feel tired, try to only sleep an extra 30 minutes past your usual time.

Coach Mel’s Grandson Xavier

Eat Well: Fuel your body with nutritious meals and snacks. Eating healthy can improve your focus and overall well-being. This is a must! Don't skip breakfast! If anything, grab a pre-made Orgain Vegan shake or an apple. An apple is a great way to break a fast after sleeping and raises your blood sugar naturally. Make sure you pack a lunch the night before if you are time-pressed in the morning. I love to do Bento Boxes! They are easy to put together, gives you a good variety, and prevents "sandwich" burnout.

Ask Questions: Don't hesitate to ask your teachers or classmates if you need clarification on something. Asking questions shows that you're engaged and eager to learn. Don't think people will think less of you because you ask questions. A curious mind is a successful mind.

Stay Positive: Keep a positive attitude, even when faced with challenges. A positive mindset can help you overcome obstacles and enjoy the learning process. Ask yourself this question…."Is this going to matter a year from now?"

Stay Active: Regular physical activity is essential for your health and can help you stay focused and reduce stress. Get involved in physical activities at school AND home. Don't just come home and plan on sitting down. Keep moving, and if the weather is nice, go for evening walks with your family. This is a great time to talk about your day.

Coach Mel’s Grandson Isaiah

Make Friends: Try to make new friends and put yourself out there. Building positive relationships with your peers makes school more enjoyable. Most people won't put themselves out there. These people will struggle to make friends. Be bold and ask people you think are like-minded to hang out.

Limit Distractions: When studying or doing homework, find a quiet place with minimal distractions to help you concentrate better. Put your phone on do not disturb, and let other household members know you wish to be left alone. Set a timer for the time you want study, and stay focused.

Balance Activities: Participate in extracurricular activities you enjoy, but be mindful not to overload yourself. Balance is vital to managing your time effectively. Sometimes, it's the "downtime" that helps build a successful routine.

Be Yourself: Embrace your uniqueness and be confident in who you are. Being true to yourself makes for authentic friendships and a happier school experience. Don't try to fit in with people who don't serve you. Seek out friendships that also fill "your" cup.

Stay Hydrated: Drink plenty of water throughout the day to stay refreshed and focused. If possible, carry your own water bottle each day and use filtered water filling stations. Stick to water and stay away from energy drinks and sugary juices.

Coach Mel’s Grandsons’ Kheiran & Brayzin

Practice Time Management: Learn to prioritize tasks and manage your time wisely. This skill will serve you well both in school and beyond. When you get home, set a routine that makes sense. Do the work first and then allow downtime and screen time. This gives you something to look forward to after you get your tasks done.

Respect Others: Treat your teachers, classmates, and staff with kindness and respect. Creating a positive atmosphere benefits everyone. If you have a positive attitude, it will rub off on others. Always go into each day to make it your best.

Set Goals: Have both short-term and long-term goals for your school year. Working towards something can provide motivation and a sense of accomplishment. An example of a short-term goal may be to try out for a sport. A long-term goal may be to make it to the state championships.

Celebrate Achievements: Whether big or small, celebrate your achievements and progress.

Recognizing your efforts boosts your self-confidence. Remember, returning to school is a chance for new beginnings and learning opportunities. Embrace the experience and make the most of it! Have a great school year, parents and kids! A little pre-planning goes a long way!

Please check out the MelFit Podcast for motivation and inspiration! MelFit Podcast is located on page 2 of the app. Thanks for tuning in!

MelFit Pumpkin Curry

Serves: 6

Ingredients:

6 cups cauliflower rice

2 tbsp coconut oil

2 pounds boneless, skinless chicken breasts chopped into 1” pieces. Season with salt, pepper, and 1 tbsp curry powder. Toss and set aside.

3 cups butternut squash, peeled, seeds scooped out, and cut into 1/2” cubes. Kabocha squash is fine as well.

2 cups of spinach, chopped

1 medium onion, diced

2 garlic cloves, minced

2 tbsp. red curry paste (I like Thai kitchen)

1 tbsp. grated ginger or more to taste

1 can coconut milk

1 can pureed pumpkin

1 cup chicken stock

2 tsp. fish sauce

2 tbsp. lime juice

1 cup of pepita seeds for garnish (optional)

Instructions:

1. Add the coconut oil to a medium sauce pan and turn stove on medium high heat. Add onions and garlic and cook until onions have softened and the garlic has become fragrant, about 3-5 minutes.

2. Add the chicken and cook until the chicken is browned on both sides.

3. Add the squash and stir until blended.

4. Add the curry paste, ginger, pumpkin puree, fish sauce, and lime juice. Slowly whisk in the coconut milk and then the chicken stock. Add the spinach last.

5. Bring to a boil, then reduce the heat to low and simmer 20-30 minutes, or until the squash is soft when you poke it with a fork. Stir occasionally and let the sauce thicken slightly.

6. Serve over 1 cup of cauliflower rice and garnish with pepitas if desired.

Nutrition: This recipe is logged in My Fitness Pal as MelFit Pumpkin Curry without the pepitas (optional)

Calories: 342

Carbs: 12.6 g

Fat: 22.1 g

Protein: 19.8 g

Back 2 School 4 Kids and Adults Part 2:

Written by: Coach Mel

HOW TO MAKE MORNINGS DURING THE SCHOOL YEAR LESS STRESSFUL:

For Parents:

Prepare the Night Before: Mornings can be hectic, so prepare as much the night before. Pack lunches lay out clothes, and make sure all schoolwork and necessary items are in backpacks.

Set an Early Wake-Up Time: Adjust your child's sleep schedule a week before school starts to ensure they're used to waking up early.

Healthy Breakfast: Provide a nutritious breakfast with protein, complex carbs, and fruits to fuel your child's day.

Create a Routine: Establish a consistent morning routine with specific tasks, such as brushing teeth, getting dressed, and packing bags.

Stay Calm: Maintain a calm and positive atmosphere. Stress can be contagious, so if you stay composed, your child is more likely to feel at ease.

Encourage Independence: Teach your child to do tasks independently, like dressing themselves, so that they can take responsibility for their routine.

Leave Extra Time: Take extra time for unexpected delays, like spilled cereal or lost items.

Use Positive Reinforcement: Praise your child for following the morning routine or completing tasks on time. Positive reinforcement can motivate them.

Communication: Keep communication open. Ask your child about their expectations for the day and address any concerns.

For Kids: Set a Bedtime: Go to bed early to ensure you get enough sleep. Well-rested kids are more focused and energetic during the day.

Pick Out Clothes: Choose your outfit the night before to avoid morning wardrobe indecision.

Pack Your Bag: Ensure your backpack has all your school supplies, completed homework, and any required documents.

Alarm Clock: Use an alarm clock to wake up on time. You can even choose a fun alarm sound.

Morning Hygiene: Brush your teeth, wash your face, and comb your hair as part of your morning routine.

Eat a Healthy Breakfast: Enjoy a balanced breakfast to kickstart your day and keep you full until lunch.

Stay Organized: Keep your belongings, like shoes and jackets in one place so you're not searching for them in the morning.

Stay Calm: If things get a bit chaotic, take a deep breath and stay calm. Remember, it's just a moment, and you can handle it.

Help Each Other: If you have siblings, help each other with tasks to speed up the morning routine.

Express Yourself: Talk to your parents about any worries or excitement you have about the day ahead. They're there to support you.

Remember, consistency is critical when establishing a successful morning routine. Over time, these habits will become second nature, making the back-to-school transition smoother for everyone.

Back 2 School 4 Kids and Adults Part 3:

Written by: Coach Mel

Why eating a nourishing, balanced breakfast and exercising are essential for kids and

Eating Breakfast:

Energy Source: Breakfast provides the necessary fuel to kickstart the day. It replenishes glycogen levels that are depleted during sleep, giving the body the energy it needs for physical and mental activities.

Improved Concentration: A balanced breakfast can enhance cognitive function and concentration, making it easier to focus on tasks at school or work.

Nutrient Intake: Breakfast can be an opportunity to consume essential nutrients like vitamins, minerals, fiber, and protein that contribute to overall health and well-being.

Healthy Weight Management: Eating a nutritious breakfast can help regulate appetite and prevent overeating later in the day. It can also support a healthy metabolism.

Blood Sugar Control: Breakfast can help stabilize blood sugar levels, preventing drastic spikes and crashes affecting mood and energy levels.

Getting Exercise:

Physical Health: Regular exercise promotes cardiovascular health, strengthens muscles and bones, and maintains a healthy weight. It also reduces the risk of chronic diseases like diabetes, heart disease, and obesity.

Mental Health: Exercise is linked to improved mental well-being. It releases endorphins, which are natural mood lifters and can help reduce feelings of stress, anxiety, and depression.

Cognitive Benefits: Physical activity has been shown to enhance cognitive function, including better memory, attention, and problem-solving skills. It supports brain health throughout life.

Social Interaction: Participating in group activities or sports can enhance social skills, teamwork, and cooperation, promoting a sense of belonging.

Quality Sleep: Regular physical activity can lead to better sleep quality, helping both kids and adults to fall asleep faster and enjoy deeper sleep cycles.

Longevity: Engaging in regular exercise is associated with a longer and healthier life. It can help delay the aging process and improve overall quality of life.

Body Image and Confidence: Regular physical activity can improve body image, self-esteem, and confidence by promoting a positive relationship with one's body.

Healthy Habits: Instilling the habit of regular exercise in childhood sets a foundation for a more active and healthier lifestyle in adulthood.

In both cases, the habits formed during childhood tend to carry over into adulthood. Therefore, promoting healthy eating habits and regular physical activity early in life can have long-lasting positive effects on overall health and wellbeing.

MelFit Move Bars

Makes 24 bars

Serving size: 1 bar

Ingredients:

2 cups gluten free oats

1 cup mixed nut butter or almond butter

1 cup walnuts

1 cup pitted dates smashed down

1 cup pumpkin seeds

1/2 cup honey

1/8 tsp Himalayan sea salt

1 tsp vanilla

1 cup unsweetened coconut flakes

2 servings vegan vanilla protein powder

1/3 cup bake believe or Lily’s sugar free chocolate chips (1/2 dark/1/2 white)

1/8 tsp cinnamon

Food processor: Blend oats and transfer to bowl. Blend walnuts and transfer to bowl. Blend dates and then add the oats and walnuts back to food processor. After everything is well blended transfer to your bowl. Stir in all ingredients except chocolate chips.

Put on gloves if you prefer and blend in the chips. Press mixture into silicone bar molds. Refrigerate for 24 hours. Store in the freezer to avoid overeating.

Nutrition: This recipe is logged in My Fitness Pal as MelFit Move Bars

Calories: 263

Fat: 12.8 g

Carbs: 36.5 g

Protein 7 g

VIP FOOD PREPPING SERVICE

Local food prep service exclusively for MelFit Clients Gluten-free, dairy-free, and no processed sugar. Delivery available within a certain distance.

Weekly menu changes and is prepared by a chef/nutritionist. 6 days' worth of food that contains 3 meals, a dessert, and a snack.

Must be working on a nutrition plan with Coach Mel or must be a MelFit VIP Member.

I am finally getting my happy place to be a reality!!

I love love love you!!! I know I had to do the work, but you made it so fun, delicious and easy. I feel amazing and am so excited to continue with you. Thank you from the bottom of my "healthier" heart. I am finally getting my happy place to be a reality!!!

Inspiring People

Melissa: What were you like as a child?

Carla: I was an active Tomboy. I played sports, and I never struggled with my weight.

Melissa: How did you hear about MelFit?

Carla: I saw my friend Dusty Mavity losing weight with you on social media. She lost almost 80 pounds with you, and she just looked “healthy.”

Melissa: What was your rock bottom moment?

My three words now are energized, excited, and unstoppable!

Carla: When I hit 50, I knew I needed to do something. A year later, I contacted Dusty, but I was skeptical.

Melissa: What is the difference between a diet and MelFit?

Carla: This is not a diet; this is a lifestyle. This is the easiest thing I’ve ever done to lose weight, and I wish more people would try it.

Melissa: How much weight have you lost?

Carla: I have lost 45 pounds! I “am” the weight on my driver's license picture! I am back in jeans from the 80’s.

Melissa: How hard was it to submit your before pictures?

Carla: I had never been over 200 pounds, and I was 209. I was devastated! I knew I was still me, but seeing my before pictures were shocking. It made me realize how out of control things have gotten.

Melissa: If you could give advice to anyone who hasn’t started, what would it be?

Carla: So what if you get off track? A little slip-up is not going to ruin your results! Just start back up, and don’t give up. Don’t sabotage yourself! Get back on!

Melissa: Is the reason why you don’t eat any off-plan foods on your free day because your cravings are gone?

Carla: Yes, I don’t have cravings anymore. I have a few Miller lights on my free days, and I am satisfied with that. I absolutely love the food!

Melissa: What is the most important thing you learned working with me as a coach?

Carla: When I stalled, I thought eating less would help me in the long run. I listened to a video that you were talking to Josh about eating more, and I did that. Whatever you did before to lose weight that didn’t work is not going to work now. You HAVE to switch it up!

Melissa: What happened when you started eating more?

Carla: I lost weight right away!

Melissa: You look like you lost twice as much as you did. Your body responded SO well to our anti-inflammatory meal plan.

Carla: I FEEL like I lost more!

Melissa: Any other advice for our readers?

Carla: If you start today with your current state and “swimsuit” picture, it can only get better!

Melissa: What is your favorite quote?

Carla: “The only impossible journey is the one you never begin.” This quote is from Tony Robbins.

Melissa: I ask my clients to write down three words that describe how they are feeling now. MelFit 12 Week Bootcamp Phase 1 you wrote “phat, frustrated, and ready.” Then on MelFit 12 Week Bootcamp Phase 2, you wrote “accomplished, less phat, and healthier.” What are your three words now?

Carla: My three words now are energized, excited, and unstoppable!

Melissa: You talked about your broken back in our podcast. How has your back been since you started working with me?

Carla: I still have a broken back and a broken foot, but I think “pain” makes me feel alive. I will always have “pain,” and I don’t want that to define me or use it as an excuse. I am now in control of how I am “seeing” my injuries. I am energized and excited about every day now, regardless of them.

Melissa: Where do you see yourself five years from now?

Carla: Better than I am right now. I am happier and excited for the next phase of my life. I didn’t want to go into retirement miserable and unhealthy. I am excited to have this lifestyle be “my” lifestyle forever! I am not going back, and I am only going forward.

Navigating Your Child's Transition Back to School with a Brain-Based Lens

Written by Dr. Amy Spoelstra

As the summer draws to a close, the excitement of a new school year can be felt in the air. However, for many children and parents, transitioning back to school after a long break can be a challenging experience. This complex process, affecting students of all ages – whether entering elementary, high school, or even college – involves shifting from leisurely summer days to the structured demands of academics, potentially triggering uncertainty and anxiety. As a parent, it's essential to recognize and address the potential areas of stress that your child might face during this period. At the same time, realize that this transition is also testing the adaptability and resilience of parents having to navigate their own stressors as well!

Doctor of Chiropractic & Founder of Spoelstra Family Chiropractic

By understanding these challenges and providing the necessary support, you can help ease their transition back to the classroom and set them up for a successful academic year. There are several factors that contribute to the increase in stress for both children and adults during the back-to-school period. Some of them include changes in routine, academic demands, social pressures, extracurricular activities, and sensory overload. As stress levels rise, you might start noticing changes in your child's behavior, or your own, like heightened anxiety, push-back, a pulling-in or shifts in self-esteem, an increase in emotional outbursts or difficulty with emotional regulation, physical health complaints like headaches or tummy aches, and more.

This understanding allows us to shift into a brain-based lens of observing our children (and self) and recognizing their need for more support. To help you as the parent navigate this time of year with a brainbased approach, here are practical strategies you can employ to help ease the transition for all ages! Here are our Brain-Based Tips to help you and your child transition back to school and into a different season with different demands, routines, and stressors (and fun, of course!)

1. Set Up a Dedicated Learning Space:

Creating a dedicated learning space at home is crucial for online or at-home learning success, including homework or study/reading time. It's easy to fall into doing homework at the kitchen table or on the bed. Still, even if this is the option or preferred location, it's essential to make some intentional "upgrades" to this space during active work time! This space should be quiet, organized, and free from distractions. Providing your child with a designated area for learning helps them mentally transition into a focused mindset for schoolwork. Involve your child in setting up this space - let them choose colors, arrange supplies, and make it their own. When they have a say in the setup, it empowers them and instills a sense of ownership over their learning environment. If this space is in a common area of your house, like the kitchen table, and has to be set up and taken down daily, create some intentional changes, like a specific table or seating arrangement, to create an established area and feeling of control. This goes for you as well, adults! One thing that can be very helpful in setting up space and creating healthy boundaries around different "work at home" tasks is setting specific time, visual, and routine boundaries around when and how you transition into work in all capacities. As adults, it can feel like there is a never-ending "job" to do when we are at home. While that may, in fact, feel and BE a reality, it is important to set some sort of designated time, routines, and schedules around our work, whether it's housework, computer work, or business tasks! Trust us, we get it! We are parents, have full-time jobs, and often have to "work from home," but it's critical for mental health to set boundaries and try to stick to them whenever possible! Will you be perfect? NOPE, but nobody expects perfection! Give it a try!

2. Prioritize Nutrition:

Balanced nutrition is essential for maintaining energy levels and focus throughout the day. Particularly during the first week of school, ensure your child receives nourishing meals and snacks while minimizing the intake of sugar, processed foods, and artificial food dyes. Include a mix of proteins, healthy fats, and complex carbohydrates such as fruits and vegetables. By prioritizing nutrient-rich foods over the consumption of sugary and processed snacks, you can help provide sustained energy for both their brain and body, helping to prevent energy crashes and allowing your child to stay attentive during classes. Another essential thing to remember about nutrition is to acknowledge the highly connected communication system between the gut and the brain. When one is under stress, it can have a negative impact on the other. For example, if your child is experiencing tummy troubles due to stress or dietary stressors, it could affect their mood and thinking, and the same goes the other way around. By prioritizing and being intentional about what food we allow our children to put in their bodies, we can minimize stressors that can ultimately impact their brain and body and instead use food to support overall function and well-being.

One area that is so easy to slip into for all ages, including us as adults, is going to the carbohydrate-heavy or sugary-heavy snacks or skipping meals (unintentionally) altogether because we are busy! This is where the prepping and planning, even though it feels time-consuming, comes in handy! We like to have a few "go to" meals and snacks that can be made fast or grabbed quickly (even if they aren't exciting) to be able to make a good choice for meals or snacks even when you are feeling the decision fatigue of everyday life! We work with hundreds of families every year, and one of the things that we hear is the guilt of feeling like they don't do enough to create a variety of healthy meals! Give yourself a break and start with having at least a couple of quick, easy go-to options in the freezer or fridge. For those times you might make a different choice! One of our favorites is a simple veggie or salad with a grilled or baked chicken or sausage. Perhaps not the most thrilling option, but a choice that's healthy, simple, and quick! We also love a quick and easy breakfast for dinner and have pre-made "egg bites" made in the fridge for a quick snack!

3. Create predictable routines and incorporate consistent pegs, which we call "prediction pegs": Routines provide a comforting sense of structure for children and adults. Create predictable routines for mornings, after school, and evenings. A consistent morning routine can help ease the transition into school mode, while a set routine after school can offer a sense of relief and relaxation. Consistency in bedtime routines can not only ensure smooth transitions to ensure adequate sleep but also contribute to the quality of sleep, which is vital for cognitive and emotional well-being. "Prediction pegs," such as the steps or actions done before bed, like brushing teeth, putting on pajamas, reading a story, etc., allow the child to learn and be able to process what to expect, creating more predictability and lower anxiety, making this time of day less stressful and with less deflective behaviors, along with after-school routines which can offer specific "prediction pegs" to act as an anchor for children returning from school. It could involve a healthy snack, a designated unwinding activity, or even some scheduled downtime to relax. We encourage you to pick some of the most challenging times of the day and create "prediction pegs" to allow these routines and transitions to be something your child can look forward to, offering a sense of comfort, control, predictability, and stability throughout their day.

If you know of a particular time of day that is challenging for your child, we encourage you not to place any extra demands on them during this transition time if at all possible. Things like rushing to the next activity without having time to transition and re-regulate or asking them to tell you about their day right when they get in the car or off the bus. Both of these scenarios can create increased stress and demand, causing more deflective behaviors. They can sometimes be avoided by creating more space for reregulation and simple "prediction pegs" to support after a day of meeting many demands! This might sound simple or silly, but trust us, this is a game-changer for many families!

4. Include intentional brain and movement breaks:

Incorporating short brain and movement breaks throughout the day can help an individual reset, recharge, and maintain focus. These breaks don't need to be lengthy; a quick stretch, dance session, or even a short walk can work wonders in preventing restlessness, decreasing deflective behaviors, and enhancing concentration by allowing for a change in the way the brain is being stimulated and functioning. For example, academics primarily utilize higher cognitive areas of the brain, which, for some children and adults, requires more work. Incorporating intentional brain and movement breaks can allow different inputs to the brain through other tools for processing, such as auditory/verbal or movement/touch. Or by supporting the nervous system to aid in stress stability and resilience. Some of our favorite brain and movement breaks involve breathing, focusing on crossing the midline, and eye movements like trying to look at a near and far target.

Breathing

Have your child take a slow, deep breath and imagine they are blowing themself up like a big balloon, making sure to fill their bellies up with air, pause, and then exhale out pursed lips while trying to exhale longer than they inhale. You could also have them do a slow body movement, like cat-cow, and breathe slowly in and out with the movement.

Crossbody movement

Position your child in a tabletop position on the floor. Then, have them take their right hand off the floor and move it to touch their left knee. Repeat with the left hand to the right knee. Do this 30 times. You can also have your child try this exercise while seated in a chair or standing and bringing their knee up to meet the hand.

Eye movements

For some people, eye movements can be a helpful tool to support the brain. Have your child select two objects or targets —one close and one farther away—in front of them. Then, encourage your child to focus on the close target with both eyes and then smoothly shift their gaze to the distant target. Repeat this exercise for about 20-30 seconds. To continue to support in a brain-based way, make these intentional brain and movement breaks part of routines or add to visual schedules. Repetition and prediction of these breaks can create even more benefits.

As simple as some of these games/exercises may seem, you may find that some or all of them are difficult or stressful for you or your child! If that is the case, that might be a window into an area we could help improve and, in turn, help create more efficient tools to engage, connect, and learn from the environment (i.e., fewer struggles with behavior, regulation, and socialization)! Also, if you want to keep it super simple, make sure to get up at LEAST every 30 minutes and do a short (five-minute) walk while taking big breaths through the nose and swinging your arms!!As simple as some of these games/ exercises may seem, you may find that some or all of them are difficult or stressful for you or your child! If that is the case, that might be a window into an area we could help improve and, in turn, help create more efficient tools to engage, connect, and learn from the environment (i.e., fewer struggles with behavior, regulation, and socialization)! Also, if you want to keep it super simple, make sure to get up at LEAST every 30 minutes and do a short (five-minute) walk while taking big breaths through the nose and swinging your arms!!

5. Utilize Visual Imagery

Visual aids are powerful tools for helping children understand and process information. Use pictures, drawings, or colorcoded schedules to help your child visualize their daily activities. This can be especially helpful for children who are more visually oriented or struggle with transitions. Visual cues reduce anxiety by providing a clear roadmap of what to expect. For example, creating a clear visual interpretation of the schedule helps an individual process more clearly to minimize surprises and create predictability.

Display, where easily accessible to your child when they need it, a visible calendar that outlines school events, extracurricular activities, and other commitments. This allows your child to anticipate upcoming events and prepares them mentally for what's to come. This will also decrease anxieties about the future, which can be seen as an increase in verbal questioning or other deflective behaviors. Both are signs that a child is working harder to try and predict or process their world.

BONUS Use a Brain Blossom Story to provide visual imagery:

A Brain Blossom Story is a powerful tool that provides visual imagery to help children or individuals process future events, daily routines, and even complex emotions or situations. These simple self or parent-drawn illustrations can act as a way to provide the visual imagery needed to process events, routines, situations, interactions, or emotions that may be more difficult for an individual due to age, where they are in development, or how they are adapting and handling the current stressors in their life. Providing visual imagery decreases the demand and allows them not to have to create their own visual interpretation in their brain

If your child has worries about specific situations at school, like interacting with friends or transitioning to lunchtime or what to do on the playground, use drawings or images to discuss these topics. Simply draw or have your child draw a visual interpretation (stick figures are perfect!) of the situation you are trying to help your child process. Or you may have actual pictures taken with your phone or found on the internet to be able to show your child so they can see it and thus process it. Make sure to keep these visual images somewhere your child can access them whenever needed throughout the day or the week.

Brain Blossom Stories can be a game changer when it comes to preparing your child for an upcoming event, a destination holiday, or a trip, or to process what relative is coming to visit. Try them with your child and see how they can help in these situations and more. By implementing these brain-based tips, you'll be equipped to provide your child with the support they need to navigate the challenges of going back to school. Remember, every child is unique, so tailor these strategies to your child's individual preferences and needs. Before we sign off, we have to leave you with one more very important and often missed tip to help support you and your child!

Be intentional about nurturing the nervous system and your brain!

Your nervous system, including your brain, spinal cord, and nerves, is the communication system in your body. It controls every action and reaction necessary to allow you to function. It is also vital for the input, processing, and output of information to your brain. This input not only helps your brain function, but it is also necessary to stimulate the brain to grow! Talk about essential for brain development and function, right? We do this in our offices as pediatric and family neuro-based chiropractors! We provide specific and gentle adjustments to support the nervous system and optimize communication between the brain and the body. Our care also improves the function and adaptability of the autonomic nervous system, allowing more capacity for individuals to adapt and handle stress in their lives. By taking care of this foundational piece of the puzzle,

So by consciously prioritizing activities and habits that promote health in the nervous system and the brain, such as getting adjusted, regular exercise, balanced nutrition, adequate sleep, mindfulness practices, and reducing stress, we can support adaptability and resilience to stress while also positively impacting how an individual can and will process, engage, and learn from their world. Along with neuro-based chiropractic care, here are a few of our favorite simple ways to support your nervous system:

Breathing

Take a slow, deep breath in your nose, pause, and then exhale out pursed lips. Exhale longer than you inhale. OR try box breathing: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold with no air for 4 seconds.

Deep compression

Here is a simple way to perform a deep, gentle compression of the body to stimulate the parasympathetic nervous system. With a comfortable force, squeeze large joints such as wrists, elbows, shoulders, and knees. Hold for 5-15 seconds and then move to another joint.

Cold exposure

Cold stimulates the vagus nerve, a key player in the parasympathetic nervous system. Try placing an ice pack at the base of your skull and back of your neck, use a cold cloth on the face, or splash your face with cold water.

Eye movements

Eye movements can be a helpful technique for reducing stress in both the body and the brain. Here's a simple exercise: Extend your arms straight out in front of you and raise a finger on each hand so they are positioned shoulder-width apart at eye level. Now, gently and smoothly shift your focus from one finger to the other. Repeat this movement for approximately 20-30 seconds.

Tapping

With your palms and fingers, gently tap your sternum. Under the sternum is your thymus gland, which is part of your immune system, and the immune system is directly linked to the parasympathetic nervous system. Incorporate slow, big, deep breaths while you gently tap your sternum.

Last reminder, parents: you are already doing great! By incorporating more brain-based tips and an overarching brain-based lens, you have the ability to make this year's back-to-school transition, or any other transition, an even smoother positive success!

If your child's stress and anxiety seem particularly overwhelming and the persistent challenges are affecting their well-being and yours, don't hesitate to seek additional support. School counselors, therapists, psychologists, or a FOCUS-trained chiropractor can provide specialized guidance and strategies to address their emotional needs. As FOCUS-trained chiropractors ourselves, we are equipped to understand your situation through a brain-based lens, utilize chiropractic care to help improve input to the brain and support optimal function of the nervous system, and provide important right-now strategies along with long-term clinical solutions. For more information about us and our office, contact us at cdahealth.com or 208-667-7434.

To find an advanced trained chiropractor who has completed our in-depth certification in brain development and neuro-deflective behaviors, go to gofocusacademy.com to find a certified provider near you.

Wishing you the best of luck this back-to-school season!

Dr.’s Spoelstra, Layden and Brown