Power Posing Practice Power posing involves having kids take on a “strong” or “powerful” stance for short periods to boost their confidence and readiness to face challenges. Studies show that body language can significantly influence our mental state, and power poses, specifically, can help children feel more in control, focused, and resilient. Here’s a simple way to practice power posing with kids: 1. Introduce the Pose: Explain to kids that the way we stand and move affects how we feel. Show them a basic “superhero” pose: stand tall with feet apart, hands on hips, shoulders back, chest lifted, and chin slightly raised. Encourage them to feel strong, like a superhero ready to take on the world! 2. Start Small: Ask them to hold the pose for 30 seconds to a minute. During this time, remind them to stand tall and breathe deeply. Explain that they’re practicing “feeling powerful” by holding a strong position. 3. Add Visualization: After a few tries, introduce visualization. Ask them to imagine themselves in a challenging situation—maybe they’re about to present in class, try a new sport, or face something they’re nervous about. Encourage them to see themselves succeeding while they hold the pose. This helps them connect the physical stance with a sense of confidence in their minds. 4. Encourage Self-Affirmations: While in the power pose, have kids say a positive affirmation, like “I am strong,” “I can handle this,” or “I am brave.” Saying these out loud or in their heads reinforces the positive feelings created by the pose. 5. Practice Before Challenging Situations: Encourage kids to use power posing before they face any situation that feels intimidating. It could be a school test, meeting new friends, or trying something unfamiliar. By associating the pose with success, they build a positive pre-challenge ritual. 6. Discuss Feelings: After practicing the pose, ask them how they feel. Often, kids notice they feel more confident, focused, and ready to tackle challenges. This reflection helps them understand the connection between posture, mindset, and emotions.

At STF, we’re here to build stronger kids and families for a stronger future. Part of that strength comes not just from working hard, but from knowing when to rest. Even God took a day to rest—and if we’re aiming to grow, we should take that wisdom to heart. Every time we push ourselves physically, mentally, or spiritually, we create little “micro-tears” in our muscles, minds, and even our spirit. These tears only make us stronger when we let them heal. That’s why at least one day a week of rest is essential. Maybe it’s a quiet Sunday where you’re mentally unplugged, a full day to relax the body, or time spent spiritually renewing yourself. Whatever rest looks like for you, that downtime is when real growth happens. It’s when we recover, rebuild, and rejuvenate, preparing us to take on new challenges with fresh energy and passion. Let’s remember: rest is just as important as effort. So next time you’re tempted to go non-stop, think about taking a step back to recharge. Your mind, body, and soul will thank you. 🧘‍♂️🌿

Finding Your Perfect Foot Placement with the “Weeble Wobble” Drill In both sports and exercise, proper foot placement is essential for power, balance, and control. Whether you’re setting up for a squat, getting into an athletic stance, or preparing for a quick movement in sports, positioning your feet correctly helps you stay stable and ready to move. Our drill, called the “Weeble Wobble,” is designed to help you find your most natural, effective foot position. Here’s how it works: 1. Stand up tall and take a deep breath, letting your weight settle evenly over both feet. 2. Rock side to side and front to back, gently shifting your weight between your toes and heels. Notice where you feel stable and balanced. 3. Gradually narrow in on that “sweet spot” where you feel secure and ready to move in any direction—this is your athletic ready position. 4. Try this before exercises like squats, or anytime you’re getting into an athletic stance. Using the “Weeble Wobble” drill regularly will improve your body awareness, helping you feel confident in your setup and enhance your form, power, and overall technique.

In our fast-paced world, many families feel the pressure to commit to intense fitness routines or chase quick fixes for health. But the truth is, the foundation of lifelong health and wellness lies in consistency, not intensity. Imagine if every family member took small, achievable steps toward fitness each day—whether it’s a short walk after dinner, a 10-minute yoga session in the morning, or a few minutes of playful movement together. These daily habits compound over time, leading to lasting change. When families focus on small, daily actions, they create a rhythm of movement and health that becomes part of their lifestyle. Extreme workouts or diets might bring short-term results, but they often lead to burnout, injury, or frustration. Instead, families who embrace consistency experience a gradual but sustainable improvement in fitness, mental well-being, and connection with each other. By choosing to take these steps together, families model for their children that wellness isn’t about pushing themselves to the limit once in a while but making health a part of everyday life. Kids who see this approach are more likely to grow up with a balanced view of fitness, understanding that wellness is something we build over time—not something we chase with short bursts of effort. So, instead of aiming for intensity, aim for consistency. A little bit every day adds up to big results over the years, and the best part is—you’ll be doing it together as a family, building healthier, stronger bonds. Small steps, taken together, create a lifetime of well-being.

Understanding yesterday’s workout and anticipating tomorrow’s workout is the key to creating today’s most effective workout. By looking back, you can see what you’ve challenged (muscles, energy systems, and even mental focus) and where your body needs balance or recovery. Looking ahead allows you to plan for progress and avoid overworking the same areas. When you approach each workout this way, you’re answering your “why”—training with purpose, preventing burnout, and making every session count toward your goals. https://youtube.com/shorts/Jz4KDU_YL_c?si=WSuuDphdIJBvRSbg