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:: Back To School Wellness Strategies
by Samantha Roehrig

Summer is an awesome time of year - a great time to have fun with your kids. For us, that's meant lots of time in the pool (I am now an expert at water balloon production) and all kinds of outings to fun attractions. But, the so-called "freedom" of summer often means a very hectic, unpredictable schedule for moms. Almost every day can present a different schedule, then add on a family vacation or visiting guests, plus of course normal household chores and errands, and that can make it very difficult to stick to a structured wellness program.

The return of the back-to-school routine presents a new opportunity to recommit to our wellness objectives. Even if you don't have school-age kids, chances are your little ones may be participating in some type of mother's day out or preschool program. I've got one little girl heading off to first grade and another starting preschool three days a week from nine until two. Ah, the glory of time for myself! I understand that there's plenty to do during those precious hours, but you must make taking care of your own wellness an absolute priority. A new client recently said it best. Her kids will be attending mother's day out two days a week. Despite the fact that she's busy with a home-based business, she remarked that this is also "her time," and has committed to work out on both days. She's got it!

Now's the time to start making a back-to-school wellness plan, so that when school starts you can hit the ground running. Let's look at a few strategies for incorporating a renewed wellness focus.

Forget the drop-off and pickup line. Last year, another mom said to me, "I always see you walking your kids to school, that's so good, I really should do that." This seems like a no brainer, but the endless line of cars outside my daughter's school is evidence that most moms are choosing to bypass this awesome opportunity for a little quick and easy cardio two times a day. You can walk, ride bikes, even rollerblade - have fun with it. Not only is the activity good for you, but the kids will love it. Just throw on some clothes (you don't need to look fabulous!), and maybe put a younger sibling in stroller, and you're out the door. Plus, then you're ready to jump right into a longer cardio session - all you need to do is add on a few laps around the neighborhood. Then you're done for the day!

Boost your wellness IQ. Learning just isn't for kids. Make the commitment to yourself to read wellness-oriented books and magazines that can help you take your wellness to the next level. Sure it might be more fun to read the celebrity buzz in People magazine, but instead treat yourself to gaining motivation and practical strategies to optimizing health, boosting energy levels and looking great. So if you can't avoid the drop-off and pickup line, you can pass the time by flipping through a magazine and learning about new wellness trends, recipes, fitness tips or other healthy living information. Or just treat yourself to a break during the day, put your feet up and read a chapter or two.

Treat yourself to a healthy lunch. You have no excuse here. The kids are gone so skip the peanut butter sandwich and goldfish. Take the time to prepare and enjoy a healthy lunch. Maybe a nice big salad or a veggie wrap. Or maybe make plans with a friend to try a new health-oriented or vegetarian restaurant (we're not talking tex-mex here!).

Experiment with new recipes. How many times have you flipped through a magazine or seen a cooking segment on television, and said to yourself, "This sounds great, I should make it." I do that all the time. Commit to try at least one new healthy recipe each week. Shoot for recipes with vegetables, whole grains and lean meats or fish. I understand that healthy cooking often involves a little more preparation time, often because you're chopping up a variety of fresh ingredients. Get organized during the day while the kids are at school - sit out your spices, cooking utensils and pans, measure ingredients, chop vegetables, and complete other advance meal preparation while the kids are at school. Then, when dinner approaches you'll be all organized to prepare that new recipe.

Explore the grocery store. Taking your kids to the grocery store can be a whipping. Moms are usually prepared, list in hand, and ready to get through the store as quickly as possible. While the kids are at school, take your time at the grocery store. Explore new foods. Read labels. Check out the organic produce. The goal is to broaden your choices and educate yourself on all the great-tasting, healthy, wholesome foods that are available. If you have a natural, health-oriented store in your area (such as Central Market, Whole Foods, Wild Oats or another local store), I urge you to plan a visit, and make it part of your normal shopping routine. You'll be amazed at all the interesting new food options!

Sample new fitness classes. It's time to retire the following three excuses: 1) the local yoga center doesn't have a childcare facility, 2) I don't feel comfortable leaving my child in the gym childcare center, 3) my kid throws a fit every time I leave them, so it's just not worth it. While your kids are at school or MDO, give yourself an hour to go take a class at a local recreation center, studio or gym. There is something for everyone - spin, yoga, water aerobics, tai chi, etc. Sign up for a session with a friend to hold yourself accountable.

Workout with a personal trainer. So now you've got the time to workout, but that's just one problem solved. It can be hard to workout on your own. First it takes commitment and dedication to stick to a structured fitness program. Then, you need the focus and the knowledge to execute a safe, effective, results-oriented program. A personal trainer can be a great partner in fitness. If you're going to set aside an hour of your kid-free time, you deserve results. I work with clients to ensure that their fitness time is productive and efficient.

I encourage you to use these ideas to start formulating your back-to-school wellness plans. Get creative! A client recently told me that she plans to walk the track at her children's school immediately after dropping them off each morning. I love that! She'll get the kids off to school, get in a great cardio workout, and start the day in a positive way.

Take a few minutes right now to think about your current wellness state. What would you like to accomplish this fall? Choose one (or more!) of the ideas from the list above and take action. While you're busy getting the kids their school supplies and new lunch boxes, you also need to make preparations so that you're ready for the school year. Research local fitness classes, purchase a fitness ball, pull recipes from that stack of magazines you've been saving forever. Do what it takes so that you're ready to put your wellness plan into action on the first day or school.

Here's to outstanding wellness, Samantha.


Mom to Reese (6) and Laine (3), Samantha enjoys triathlon training, hiking, and healthy cooking, and she is the founder of Optimom Fitness.