Establish Healthy habits for a successful, healthy school year!

Getting ready to go back to school is an exciting time. However, it can be stressful physically and emotionally for the whole family.

Here are some tips and tools for establishing essential healthy habits that can help you and your family mentally, physically, and emotionally as your family heads back into the school year.

Healthy Diet

Breakfast

Being hungry can lead to lack of concentration. So, start your day with healthy, convenient foods. Stock your kitchen with fresh fruit, yogurt, whole-grain breads and cereals.

Healthy, convenient snacks help with Energy and concentration.

Here are some great snack ideas for school age kids and College kids. As Adults, these are great for us during our workday as well.

Keep nutritious foods on hand so your child can grab a quick healthy snack.

Back To School Essential Healthy Tools for SLEEP!

Stop Fighting Bedtime: Essential Healthy Habits for Kid's & Zzzz's

Tips to help you and your child, elementary through college, with peacefull sleep:

Establish a Routine- No matter their age, a routine is needed. 

Did you know kids ages 5 to 12 need 10 - 11 hours of sleep per night, while older children need at least 9 hours of sleep?

Signs your kids may not be getting enough sleep

• They are irritable, restless or have a short attention span
• Less energy
• More anxious
• Less patient

How to help them get more rest

• Set a regular bedtime
• Set and have a regular bedtime routine
• Create a calming nighttime routine.
• No video games or TV before bed. Instead read together or have them read alone.
• No electronics in bedroom. If in dorm, try and limit right before bed.
• COLLEGE Students master the power nap!!!!
• Try to get a roommate with similar sleep schedule.
• Keep lights and sound to a minimum in bedroom.

Research shows the amazing link between sleep and the gut.

• Limit caffeine consumption in the afternoon and none in the evening.
• Avoid serving big dinners or snacks close to bedtime

• Exercise/Movement- stay active through day to help sleep better
• YOGA- Establish a yoga flow with your children before bed. Crate a story to go along with your yoga poses. Great way to get wiggles out and gives time for diffuser to feel room up with sleepy time aromatherapy.
• Give your children a calming massage.
• Begin your bedtime routine with calming oils.

Evening Essential oils to use and how:

• Babies up to 3 years old- you can apply the oils to your skin up to 6 drops with a Barrier oil like Fractionated coconut oil or unscented body lotion. Note: don't apply to their skin, only yours. Start with applying 1 drop of Lavender and 1 drop of Roman Chamomile with a barrier oil to your own back and shoulders. Or just use 2 drops of one of the oils. These 2 oils are very safe for this age group. Just never use more than 6 drops. When you hold them, with the aromatherapy, they will associate security with the smell. Great to help support calmness.
• Babies up to 3/5 years old: Diffuse1-2 drops of essential oils 15 minutes before bedtime. After 15 minutes turn it off. You do not want to run the diffuser all night or the whole nap time with this age group. Use only 2 drops TOTAL. I like 1 drop of lavender and 1 drop of roman Chamomile. These 2 oils are very safe.
• Babies up to 3-year-old is where I love Hydrosol’s. Hydrosols are a very healing aromatic water. Again, the two Hydrosol's I would go with would be Lavender and Roman chamomile.
• Ages 3-12. Diffuse 5-6 drops of essential oils 15-20 minutes before bedtime. After 20 minutes turn it off. You do not want to run the diffuser all night or the whole nap time with this age group as well. If they are on the small size for their age, follow Babies up to 3 guidelines. 
• Ages 3-12 Calming oils - Lavender and Roman chamomile and Cedarwood are great calming, emotional and sleep support essential oils for this age group. You can increase the drops a little with age group 3 on up. If they are a small age 3-keep baby recipe. Recipe for Diffuser: 2 drops lavender and 2 drops Roman chamomile. Or- 2 drops lavender and 2 drops Cedarwood. No more than 6 drops.

Smells can tell your brains that it is time for sleep. Try to create a diffuser blend that is only used at bedtime and nap. 

Kids Collection is great for school age children and giving them the support they need.

Essential oil tips to help with focusing, stress, anxiety

Essential Oils for studying

From a high schooler facing an AP exam to a college student facing exams, research shows that many essential oils promote a happy and productive learning environment as well as promote an environment that supports academic performance. When experienced aromatically, whether directly inhaled or diffused, essential oils have been shown to be:

• Calming*Relaxing
• Promoting alertness and focus
• InTune is a great focus blend

Parents

Let’s not forget about you.

Now is the time to think about yourself.

I am now offering Live on-line classes that you can sign up for at https://www.kimberlymoser.com/schedule

In addition, I know have On-Demand videos that you can buy alone or get with a membership!

https://www.kimberlymoser.com/online_store

Whatever your needs are, I offer 2 monthly memberships that you can choose from.

2 New Monthly Memberships to choose from

https://www.kimberlymoser.com/offering_packages

* Essential Healthy Habits - monthly Unlimited for ONLY $20.00

• This renews automatically every month for only $20.00
• This gives you unlimited access to all live classes PLUS all on-demand videos in my store.
• Meet and interact with me virtual, online live over Zoom or workout with me on video on your time from the convenience of your home.
• With the monthly membership/subscriptions you will get discounts to specialty courses, retreats and workshops.
• Education
• Joining information will be shared with you in your registration confirmation

*Monthly On-Demand Videos for only $10.00 a month

• This renews automatically every month for only $10.00
• This gives you Monthly access to On-Demand Videos ONLY.
• Live classes not included in this package.
• Instant access
• Order and watch anything in a few taps

You can still buy class Packs for LIVE on-line, through Zoom if you don't want access to the On-Demand Videos:

• The 20-class pass for $100
• 10 class pass for $70.00- This is a price decrease
• 5 class pass for $38.00- This is a price decrease
• 1 class for $8.00- This is a price decrease

I have great resources on my free Facebook page, EHH-Essential Healthy Habits

https://www.facebook.com/groups/158212588196025

but maybe you should seriously consider joining one of the paid membership/subscriptions

For Only $10.00 or $20.00 per month

If you have any questions regarding any of these memberships/subscriptions or class packages, please feel free to text me 512-762-3331 or email me at kim@kimberlymoser.com.

As most of you know, I have been in the fitness field for over 30 years as a certified Personal Trainer, Fitness Instructor, Aqua Fitness Instructor and Yoga Instructor. I love what I do and want to be able to serve your needs while helping you achieve your goals.

With love and gratitude,

Kimberly Moser