1: Plan and Prep Healthy Meals and Snacks in Advance
“If you fail to plan, you plan to fail.”
You don’t have to spend hours in the kitchen over the weekend in order to prep for the week. If you know you are going to have some late nights at practice, plan accordingly. Plan some instant pot meals that can be ready when you get home. Grab a rotisserie chicken, prewashed lettuce, and some minute rice and you have dinner in 10 minutes.
Have some easy options on hand so that you don’t have to resort to the fast-food drive-through.
On Saturdays, make some protein pancakes (more on these later), triple the recipe, and then freeze the leftovers to have on hand for weekday breakfasts.
2: Prioritize Protein at Breakfast
Intermittent fasting is a big deal these days but if you like to power up before a long day, you can’t go wrong with a hearty protein-filled breakfast.
Remember those protein pancakes that you froze on Saturday? It is now their time to shine. Pop a few in the toaster and you’ve got a high-protein treat ready to go. Slather on some peanut butter for extra protein and healthy fats.
This will be a great option to keep both you and the kids fueled, feeling full, and ready to crush the day.
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3: Make Time for Regular Physical Activity
The great thing about school for kids is time on the playground, practices, games, etc. to keep them active and getting ample exercise. But what about the parents? Between running people back and forth to school, practices, and appointments, it is easy to let your fitness slip.
Here’s the key: you must schedule time to workout. It can’t be, “I’ll get to it at some point.” You must write it into your schedule as a non-negotiable. Even if that means getting up early and getting in a quick home workout, make it happen.
Here is a quick 10-minute workout to keep you moving and to take excuses out of the equation. Set a timer for 10-15 minutes and knock out as many reps as you can before the time expires.
10-15 minute AMRAP:
10 Push-Ups
15 Sit-Ups
20 Squats
AMRAP stands for “As Many Reps As Possible.” Set your timer and rotate through the 3 exercises as many times as you can with proper form. So, any day you’re running low on time you have a quick, effective workout in your back pocket.
4: Stay Hydrated Throughout the Day
Proper hydration is clutch for staying healthy and energized. On the flip side, chronic dehydration is one of the quickest ways to feel sluggish and constantly underperform.
Luckily, this is an easy fix. Buy everyone in the family a reusable water bottle (Earth will thank you). Each morning, create the habit of filling the bottle and drinking 8oz before doing anything else. And yes parents, you must drink this before your coffee.
Then each family member carries their bottle throughout the day, sipping, refilling as needed, and staying happy and hydrated.
Boost your protein intake and spice up your hydration with our Pina Colada Tropical Protein Shake recipe.
5: Educate the Family on Nutrient Rich Foods for Lunch
In the school cafeteria or at your job it is easy to chow down on the delicious, convenient options: pizza, chips, and soda. Emphasize the importance of opting for lean protein sources, fruits, vegetables, healthy fats, and complex carbs.
Either pack lunches or do your best with what is on hand. When in doubt aim for the protein option with any fruits and vegetables that are available in lieu of the highly processed foods.
6: Have a Dynamite Snack on Hand for After School
7: Involve Kids in Food Preparation and Choices
It is nice for kids to feel like they have a voice and a sense of ownership in their health. Give some options for dinners for the week and let them pick one or two (from your list). Allow them to assist in food prep with age-appropriate tasks.
This is an easy way to educate them on nutrition choices and food prep skills, as well as getting in some sneaky, quality family time.
8: Create a Morning and Nighttime Routine
Establishing consistent morning and nighttime routines reduces stress and helps the entire family stay organized. Turn off screens an hour before bed and spend some time reading as a family and/ or playing a board game. Bonus points if you do some stretching together. Lay out clothes for the next morning.
In the mornings, emphasize the importance of not hitting the snooze button, drinking 8oz of water, and getting in a high-protein breakfast. Win the morning, win the day.
9: Schedule Fun, Active Family Time
Over the weekend or on off nights, make time for some outdoor play. Going on family walks is a great way to get away from screens and enjoy quality family time. If the kids are in sports, this serves as active recovery, and it will allow you to squeeze in some extra steps. Win-win.
10: Parents Lead by Example with a Positive Attitude
It is easier to emphasize health and wellness to your family when you are talking the talk and walking the walk. Keep healthy food options on hand in the house. Get in your 8oz of water each morning. Prioritize exercise. Create a culture of health and wellness in your home. It may take some time, but everyone will buy in.
Staying fit and healthy during the back-to-school rush may require some extra effort and planning, but the benefits are well worth it. By following our 10 tips and tricks, parents and kids can maintain a balanced diet, stay active, and prioritize health and well-being, even during busy mornings and nights.
Remember, small changes can add up to big results when done consistently. Here is to crushing the new school year. You got this!
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