Here are five healthy back-to-school tips that will help your kiddos have a great year!

1. Set bedtimes.

A good night’s rest is important for kids—and adults—to feel focused, energized, and well-rested all day long. While sleep requirements do vary for adults—between seven to nine hours each night—all children need over eight hours to give their bodies the time they need to grow big, strong, and healthy!

Your children likely stayed up a bit later during the summer nights, but you can help them ease back into a school-night bedtime. To prepare your kids to get up early, start moving their bedtime earlier for a week or two before the school year begins. A regular routine is important for young kids, so don’t shift their schedule too quickly and avoid late nights on the weekends.

2. Teach good hygiene habits.

Germs are everywhere, but there are a couple of easy steps you can take to show your children proper hygiene habits. Keep your kids healthy—and prevent the germs from entering your home—by teaching them the importance of washing their hands after using the restroom and before eating lunch or a snack!

Sharing is caring, except when it comes to bacteria! Kids are germ magnets, so washing their hands may not be enough. Before they head to school, instruct your kids not to share their food or drinks with other children to avoid spreading sickness through the class.

3. Make a nutritious breakfast.

You know what they say! Breakfast is the most important meal of the day. Whether you’re an adult or a kid, breakfast can start your morning in a nutritious and delicious way. Avoid sugar-packed cereals or breakfast bars and reach for yogurt, fruit, or oatmeal instead.

Your kids imitate your behavior, so it’s important to eat—and encourage your kids to eat—a healthy and nutritious breakfast that is full of the nutrients you need to keep you fuller longer and start your day on a healthy foot.

4. Pack your pantry with healthy snacks.

Junk food and other pre-made snacks may be an easy go-to for early morning rushes and quick lunch packing, but they aren’t ideal for a healthy diet. Instead of setting an earlier alarm and missing more sleep, make your life easier by preparing simple snacks like fruits, veggies, and lean meats on the weekend. Saturdays and Sundays are also great times to stock up on these nutritious snacks and lunch items, so you’ll be prepared throughout the week.

Organize your refrigerator to make lunch prep a breeze in your before-school rush. Divide snacks into small baggies that are easy to grab and make up a healthy lunch your kids can put together themselves. You can also use food containers to pack dinner leftovers in simple meals to grab on the go.

5. Get moving!

Physical fitness is important at all ages! Whether your kids love swimming, soccer, football, baseball, or any number of other activities, simply getting them up and moving is key to teaching them about exercise and helping them find new hobbies they love.

Youth sports are a fantastic way for kids to make friends, learn about teamwork, and burn off extra energy. Find activities your kids will love by enrolling them in programs at their school or local YMCA. And while extracurriculars are important, make sure you leave your child enough time for homework, sleep, and free time to destress at the end of the day. After-school care is a great option for working parents to make sure their kids are staying safe and getting their homework done before you pick them up for the evening.

This school year will be packed with fun experiences, new friends, and activities for your kids! These back-to-school tips can help you and your family nurture healthy habits and spend quality time together. Get ready to make this the best year ever!

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website here.

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If you’re making resolutions about fitness, you’re not alone, but we know it can be daunting when you’re just starting out. Researchers have found that 55 percent of New Year’s resolutions are focused on health, but 80 percent of people fail at their resolution by the second week of February.

This may seem bleak, but you can beat the odds by combating factors that make meeting your goals more difficult. Here are a few tips to help you keep your New Year’s resolution for the entire year!

Avoid words like “should.”

Resolutions aren’t made to be broken. Using language that leaves no room for excuses when you think about your goals can help you stay motivated and on track.

Words like “should” suggest there’s an obligation that not only seems unappealing but also keeps you from committing fully. To combat this and stick to your resolution, think about how you can and will achieve your goals, and find a gym with programs (like childcare while you exercise) that make it easier to avoid excuses.

Start with a healthy diet.

When it comes to fitness resolutions, it’s important to remember another important piece of the puzzle: diet. When you’re working toward a weight loss or other wellness goal, you need to give your body the nutrition it needs to stay healthy.

So, how does that help you keep your New Year’s resolution? Eating foods like whole grains, lean meats, and vegetables will boost your energy levels for your workouts. If you’re new to healthy eating, check out a local learning kitchen to find nutritious recipes.

Find social support.

Working toward a goal alone is definitely possible, but having social support can make it easier and more fun! Group fitness classes and working out with friends can help you get excited about heading to the gym.

Need more one-on-one motivation? January 1 may be New’s Year’s Day, but January 2 is Personal Trainer Awareness Day. Try working with a wellness coach or personal trainer to find what works for you!

Track your progress.

It’s hard to stay motivated if you can’t see that you’re making progress. By taking note of changes, not only can you enhance your workout, but you can also feel more excited about improving every time you hit the gym.

Keeping a training journal is a common way to track progress, especially if you’re lifting weights or running as a large part of your routine. With new technology, apps like Matrix make it easy to let cardio machines automatically log your workouts for you to review later!

Have fun!

The science is clear: Feeling immediate enjoyment when you work out is a better way to stick to your New Year’s resolution than far-off rewards. It’s best to stop telling yourself about the amazing cheat meal you’ll have in March when you reach your goals—and to start picking workouts that you love instead.

Group fitness, swimming, or sports leagues are great ways to stick to your fitness resolution while also having fun. The more you enjoy what you do now, the more likely you are to want to do it again tomorrow!

You can beat the odds this new year! If you’re focused on fitness for your 2019 resolution, follow these tips to help you stick to it all year.

With two locations in Lafayette, Indiana, the Lafayette Family YMCA is a community committed to healthy living and social responsibility. For more fitness tips and to stay up-to-date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram, or visit our website.

The post Five Ways to Actually Keep Your New Year’s Resolution appeared first on YMCA.