Would you like to encourage your child to become more physically active? Or maybe you would like to share a similar interest with your son or daughter? If so, you should try to encourage your child to develop a passion for football, basketball, soccer, baseball, or another game. Learn how to make your child fall in love with sports in six easy steps, and you’ll soon have a junior sporting star.

Allow Your Child to Pick Their Favorite Sport

While you might love football, your child might enjoy ice hockey or basketball. Rather than pushing a sport onto your child, you should allow him or her to pick their own. As a result, they will be more likely to move off the couch to embrace the activity or watch a game with you.

Explain the Sport to Your Child

Your child might be struggling to develop a passion for a sport because they don’t understand it, which is why you should take the time to explain it to your son or daughter. For example, you can explain the rather complex offside rule in soccer. You could even learn a little bit more about a sporting event yourself, such as the FIFA World Cup, by visiting Unibet, before impressing your kids with your new knowledge.

Make Sports Fun

You might want your son or daughter to be the next Michael Jordan or Tom Brady, but they might simply want to have some fun. Rather than being strict with a sport and expecting perfection, simply have a little fun with your child, which could help them develop a love for a game.

Praise Their Efforts – Not the Results

If you put too much pressure on your child to perform, they might lose all interest and joy in a sport. Keep them motivated by only praising their efforts and not the results. Teach them the importance of hard work and persistence during every game, and praise them for a job well done, whether they win or lose. Your pride and belief will be enough to encourage them to pick themselves up and try again following a loss.

Watch Sports Movies with Your Kids

Ignite a passion for a sport by watching a movie dedicated to the activity. For example, you can trust your kids will want to run up many steps to feel like a champion after watching Rocky. It will also allow you both to enjoy some quality time together as you sit down to watch a sports movie with some popcorn.

Host a Fun Family Sporting Event

If you want your child to get off the sofa and embrace more exercise, gather the whole family together to play sports. You can guarantee your kids will love playing a game of touch football or family softball with their loved ones, which might encourage them to join their local team, go to a game, or watch a sport on TV. It could be all you need to help your child improve their health and strengthen your bond.

We all want to give our children memories that they will cherish forever. This is one reason that we take them on outings and vacations. While this idea is fun, it is also challenging.

We have our homes and even our cars arranged around the needs of our children. We know where to get them a blanket, when to turn on their favorite television show, what they will eat, and what demands they put on us when they are ready for a nap.

That is not the case when we leave home with our child, Nothing is where it should be and children often feel the difference and go into melt-down as soon as hey realize things are different.

Prepare yourself first

If you begin your journey stressed out, and in fear of how it will affect your kid; you become part of the problem and not part of the solution. The most important thing you can do is keep your cool. Begin a couple of weeks before your trip.

• Reduce your sugar intake and eat healthier foods
• Begin at least one form of cardio inducing exercise
• Practice meditation, yoga, or deep breathing exercises daily
• Take vitamins to balance your stress hormones
• Use the ancient art of acupuncture to release stress
  • (source: https://www.zocdoc.com/acupuncturists/denver-228319pm)

Prepare your child

• Work on getting your child on a regular eating and sleeping schedule
• Tell your child exactly what is going to happen and remind him in small bits as you progress.
• Download his favorite video game, cartoon, or movie on your phone for him.
• Take along travel games and play with him
• Explain where you are going and what he can expect to see
• Take along his favorite blanket or stuffed toy
• Take extra snacks and drinks with you.
• Be prepared with a time-out session if he misbehaves. Even a cushion he has to sit on can be the hot seat when you are very young
• Do not force your child to go to someone he doesn’t know. Let him warm up to them in this own time.
• Take along coloring sheets about the place you are visiting and talk to him about it.

Traveling with a child is a challenge. But it is also an adventure. If you address it correctly, you can lay the foundation for trips in the future that are effortless.

Snacks, toys, attention

Of course you are going to take snacks for him to eat, and toys for him to play with. But the most important thing you will need to give him is your attention. Children have a short attention span. While you are traveling, expect to pay a lot of attention to them. This will keep them happy and make the time go by faster.

Dress in layers

Planes, trains, cars, busses, and cabs vary in temperature. If you have bundled your child up for the walk from the car to the airport, he may be overdressed once inside the building. Dress them in layers that can be removed if needed for comfort.

With a little planning and a little preparation, you will be ready for the trip of a lifetime with your child. But if you have never traveled with your child, take extra time and roll with the flow. You will be glad you did.

Everyone desires to be at peak physical and mental condition. That’s why it’s important to read avidly on different medical terms, diets, and conditions in order to maintain optimum health! In fact, one condition that people know very little about is Goitrogen. So what is it? It’s a medical term that is used to denote any substance that obstructs with the normal functioning of the thyroid gland. The term itself originates from the word ‘goiter’, which is defined as the enlargement and swelling of the thyroid. In the process, the thyroid becomes impaired, and does not have the ability to produce thyroid hormones effectively. As a result, the thyroid gland begins to grow in size as it attempts to keep up with the body’s daily recommendation for thyroid hormones.

Effects of Chemical toxins and drugs

One thing to keep in mind is that any substance that hinders with the normal functioning and production of the thyroid hormone is defined as goitrogen. That’s because it will medically induce the condition known as goiter.

The most widely studied effects of human goitrogens have been identified as chemical toxins and drugs that people ingest. In some special cases, goitrogenic drugs have been manufactured intentionally to purposely interfere with thyroid hormone production.

These specific drugs, known as antithyroid drugs, are used to treat people with hyperthyroid complications, specifically Grave’s disease.

Other drugs, while not having the intent to interfere with the normal functioning of the thyroid gland, can have sever goitrogenic effects.

For example, iodine-containing prescription drugs, salicylamides, and sulfonamides, can cause goitrogenic effects when ingested in large quantities.

Glucosinolates present in food

Glucosinolates are phytonutrients containing sulfur that are synthesized naturally by plants from amino acids and sugars. While they are not exclusively present in cruciferous vegetables, they are highly concentrated in this particular food family. Of note is that about 125 varying glucosinolates have been discovered in cruciferous vegetables.

Further studies on these glucosinolates have shown to possess strong anti-cancer properties. However, the anti-cancer properties do not stem directly from the glucosinolates, but rather their conversion products which are known as thiocyanates.

The thiocyanates are then broken down into isothiocyanate by the help of a special enzyme known as myrosinase. In fact, there are number of great meals one can whip up to tap into these amazing anti-cancer properties. Check out these incredible recipes at pocketchangegourmet.com

It is these isothiocyanates that have the potential to reduce thyroid functioning especially when they are given in high concentrations.

Other goiter-related complications

Apart from glucosinolate issues and cruciferous vegetables, the major cause of goiter the world over is the deficiency of iodine. In fact, iodine is the most essential mineral for comprehending thyroid function.

That’s because it serves as a major factor in the whole thyroid functioning process. Not only does it serve as the primary regulator in the thyroid functioning process, but is the key component in a majority of the thyroid hormones. Selenium deficiency is also another major dietary issue that can result in increased susceptibility to goiter

Hence, avoiding iodine and selenium deficiency is key in the prevention and treatment of goiter. If one has recently gotten a goiter diagnosis, it is essential that they receive effective nutrition with food rich in iodine and selenium to reverse the goiter-related problem.

One thing I have learned living in Texas is you need an excellent cup to keep your drinks COLD and HOT! I mean a cup that actually does what it says. YETI cups are basically the god of all stainless steel cups and when I found that Personalized Cart does Coordinates on them I was sold! Not to mention their price for a personalized YETI is awesome and this is by far the most unique cup you can get for your mom or dad for their special day.

I chose the coordinates of where my husband first decided to start dating and later where he proposed to me. The etching is perfect and shipping was super fast!

Head on over to PersonalizedCart.com to see all their awesome goodies they have to offer!

*A product was provided.

Looking for the perfect Mom’s or Father’s Day gift ideas? Thermacell’s new products are perfect for moms and dads who hate to be bugged by mosquitoes while enjoying their deck or patio! Compact, portable, and powerful, these products offer scent-free protection from biting pests!

No more sticky sprays and lotions or dousing yourself in DEET to be outside

All Thermacell products are EPA registered for effectiveness providing the ability to protect your guests with this silent, scent-free solution

Offers hours of comfort in just minutes

Patio Shield Repeller

• Repels mosquitoes
• Thermacell products create a 15 ft x 15 ft zone of protection in minutes
• Silent, virtually odor-free, no open flame
• Use Thermacell butane cartridge refills for mosquito repellent function; each cartridge lasts up to 12 hours
• On Board mat storage, weather resistant cap
• Includes 3 Original mats providing 12 total hours of repellency (4 hours each)
• Available in 5 colors

You can purchase the Patio Shield Repeller at Target and Bed bath and Beyond.

*A product was provided.

When you’re a parent, it can sometimes feel like you’re in an ongoing circus act. This means that at times you experience amazing adrenaline rushes and feel on top of the world. On the other hand, at other times it may feel like everything’s about to fall apart. If this is the case for you, you’re likely constantly looking for a way to strike a balance between the two. The reality is that there is no perfect recipe for achieving a work-life balance. There are, however, things that you can do to help increase your chances of achieving it. This article is going to help you out by listing three things you should avoid in your bid to live a well-balanced life.

Maintain Good Habits

When you’re trying to balance getting the kids ready for school on time every morning, producing top quality work, and being a hands-on mom simultaneously, you can sometimes forget to look after yourself. In response to the stress, you’re facing you may either forget to eat or self-comfort by indulging in unhealthy foods. Both of the mentioned responses to the stress that accompanies trying to achieve a work-life balance aren’t the best for your health. Instead of picking up bad eating habits, you should try your best to keep your body well-nourished to prevent it breaking down. This means if you’re likely to forget to eat, you should at least make breakfast a priority as skipping breakfast could mean higher cholesterol levels and increased risk for cardiovascular disease. If you comfort eat, on the other hand, try and replace unhealthy snacks with healthier ones that will give you energy.

Remember to breathe

Stopping to breathe is key when trying to achieve work-life balance on a daily basis. It is important that you remember that your body can break down if it isn’t well looked after and the same can be said about your mind. You should, therefore take a few moments every day to stop and relax. Some ways to steal a few moments on busy days include letting go of the guilt that often accompanies taking a few moments to breathe, being mindful, breathing and stretching for a few minutes, and reminding yourself to relax.

Don’t Be Hard on Yourself

As a parent, you often want to be the best version of yourself for your kids but sometimes fall short. You should learn to try and cut yourself some slack and know that it’s okay because you’re human. Instead of beating yourself up about making mistakes at work or not getting the laundry done on time think about the progress you’ve made instead and remember there is still a chance to get better. Being too hard on yourself could also lead to depression, anxiety, and drug or alcohol addictions as a result of you looking for ways to relieve the stress. If you are struggling with any of the following, then you should think about looking for rehab facilities that can help you get your life back on track. Overall, always look for ways to improve yourself but also remember to pat yourself on the back for the things you do right.

There may be days you feel frustrated on the road to achieving work-life balance, but you should remember that you aren’t alone. There are likely millions of other parents out there dealing with similar struggles but striving to get better every day. The key is to focus on developing positive habits and not picking up bad ones because of the stress that accompanies every day. You should also remember that it should get easier with time and even if it doesn’t, you’ll likely get better at managing it all.

We all crave quality time with family and friends, but when life gets in the way, busy schedules and commitments soon start to pile up. Not only does this eat into this time with your loved ones, but it also prevents you from putting time aside for self-care. Making time for yourself and others around you is essential for feeling healthier and happier in everyday life. To make these changes a reality, you can adopt some simple practices that will help to make your life easier in the long term. Take a look at some of the top ways to make this happen and how you can build this into your routine for lasting happiness.

Spend a few hours by yourself

With the humdrum of work life and your busy lifestyle, taking some time for a breather can sometimes feel like a dream come true. Rather than treating this time as a one-off, why not incorporate it into your weekly plan. Carving out a day or even a few hours for yourself can do wonders for your physical and mental health. This allotted time should be a permanent fixture each week to take advantage of its benefits, and it also gives you the chance to appreciate your weekly achievements.

Prep your meals each week

If you’re looking to shave a little time off those daily chores, preparing your meals in advance is a great option. The number of hours you spend in the kitchen each day can eat into quality time with the family so getting it all ready to go the weekend before a busy week is ideal. Everyone can help plan meals for the week ahead, and all you have to do is heat them up and go. Getting the kids involved in the weekend preparation is also great for family bonding.

Use a cleaning schedule to save time

Drawing up a cleaning schedule can save you heaps of time on a daily, weekly and monthly basis. Jotting down the chores that need doing and what days to do them, helps to prepare your schedule in advance. Keeping on top of it also assists to reduce the amount required overall. Sometimes you may need an extra pair of hands, so calling in the professionals at mytechnicare.com will help to deep clean your home giving you more time to do something else.

Be prepared the night before

There’s nothing worse than running around at the last minute in the morning trying to get the kids ready for school and yourself ready for work, so preparing everything the night before offers you the chance to relax. Prepping school and work lunches, ensuring homework is completed and getting your clothes ready for the day ahead will give you plenty of time for a chilled morning.

There are several ways to help make your life a little more comfortable in 2018 and starting with the basics can work smaller tasks into your routine more easily. If you need a helping hand, why not try keeping a diary or using a time management tool to help you plan ahead efficiently.

Does your child’s room need a makeover? Just like adults, kids want a comfortable, personalized bedroom that feels like it’s a place created just for them to retreat to at the end of the day. These tips will help you make your child’s bedroom more fun with paint and simple decorations.

Wall Decals

Peel-and-stick wall decals are a simple way to decorate the walls in your child’s bedroom, especially if you rent. Wall decals can be safely removed and repositioned over and over again without leaving marks or residue behind. Because these are an affordable and removable option, you can change them as often as you like to accommodate your child’s new favorite character or interest.

Maybe your little one is really into trucks and construction right now but 2 years from now they might be really into space. That’s no problem at all when you decorate with wall decals. You can find wall decals in an amazing range of styles including your child’s favorite cartoon characters, wildlife, scenery, letters, sports, and many more. You can easily create a fun and colorful theme by painting the walls a solid color and using wall decals as accents.

Accent Wall

Sometimes having an all-over pattern is too much for bedroom walls so an accent wall is perfect for adding in colorful patterns in a way that isn’t overwhelming. Bright stripes and geometric patterns are fashionable and they look great when applied to just one wall. You can create these stripes and patterns with paint, wallpaper, or wall decals and only having to apply them to one wall creates less work for you while still creating a fun and eye-catching display.

Write On The Walls

Did you know that you can use chalkboard paint or dry-erase whiteboard paint to turn any surface into one you can write on? Every kid wants to write on the walls and this actually lets them do it!

IdeaPaint offers both dry-erase whiteboard paint and clear paint that can be applied to any smooth surface or color. Either of these paints can easily transform your wall into a fun and creative space for your child to doodle and practice their writing skills. If you prefer wallpaper, you can purchase black and white wallpaper that is meant to be colored in.

Go Bright

When most people think about painting their walls, they try to decide on a single color, but that isn’t essential. You can create a bright, colorful bedroom for your child by painting 2 opposite walls one color and the other 2 opposite walls a contrasting or complementary color. It might sound like it would be too bright but it’s amazing how good this can look. Green and blue or pink and orange can complement each other very nicely and make your child’s room feel fun and lively.

Display Wall

Children love to display their latest works of art and creating a display wall allows them to do that in their own room. You can purchase inexpensive galvanized metal in sheets at most home improvement stores and mount it on the wall for an instant magnetic board.

If you prefer the corkboard look, you can find peel-and-stick cork at your local arts and crafts store. The great thing about peel-and-stick cork is that you can cut it into any shape and stick it right to the wall for a fun pin-up space.

Glow in the Dark

You want your child’s room to look great when the lights are on, but what happens when the lights are turned off?

You can find an additive for paint and most craft and hobby stores that will make the pain glow in the dark. Try your hand at painting some stars and a moon on your child’s ceiling so that when they go to bed at night, they have something to gaze at as they doze off. Every kid loves things that glow in the dark so you can use this to help them feel more comfortable with going to bed in their own room with the lights off.

No matter which of these options you choose, you’ll be able to make your kid’s room more fun with some very simple changes!

Most of us learn to cycle during our childhood days. Some of us may have cycled to school and after that may not have cycled since. Looking back to those days, it was fun cycling with friends. Wouldn’t it be nice if we could turn back the clock to relive those carefree days again? If only we could!

Most of us have car and we go everywhere in our car, even to the nearby grocery store. We depend on the car to take us on our errand runs, to work, to school, and etc. because it is faster and safer. In this modern age, due to the convenience of using a car, people are getting less exercise. Due to a sedentary lifestyle, there is an increase in poor health issues.

Health and medical experts are coming up with all kinds of health programmes to encourage people to exercise. They are reaching out to the schools, bring awareness of healthy living and benefits of exercise among the younger generations. It is a positive move to start health education when they are still young so that it will become their lifestyle. The programmes also include the older generation with walking exercise, lying down exercise, sitting exercise, and other less strenuous exercises.

For those who love the outdoor life, would most probably enjoy cycling. Cycling is a wonderful exercise and great for working out the different muscles in your body. Outdoor cycling allows you to enjoy the beautiful natural surroundings, parks, beaches, etc. and you also get to breath in fresh clean air in unpolluted areas.

Choosing a bicycle will depend on where you will be riding the bicycle. Bicycles are classified as hybrid, cruiser, comfort, and commuter. You can check out the different types of bicycle available with an online search and you will probably find sixthreezero.com among the top bicycle sites. If your friends are riding beach cruiser, then it is natural that you will be interested in getting a women’s beach cruiser to join in their rides.

When choosing and ordering your beach cruiser, sixthreezero.com is one place where you can customize your own bike according to your requirement. For the bicycle to be built to fit you, you can use the body fit tool on the website and you can also choose your preferred colour for your bike and parts. What fun it will be, cruising along the beach with your friends and maybe pack a picnic basket along with you to enjoy a picnic lunch together.

You need to keep your family warm during the icy months, and you should be able to do so without high costs and large time commitments. Electric fireplaces have some inherent advantage over their wood counterparts. We will let you know what these are so that you can consider if one is right for your home.

1. You Will Save Time

Traditional fireplaces require a lot of cleaning and maintenance. You will regularly need to clean out the ash from inside the fireplace. Don’t forget about cleaning and maintaining your chimney. Electric fireplaces require no such hassle.

Do you really want to have to hack up some logs every time you want to get warm? Don’t forget that when running a fire you will need to regularly top up the wood. With an electric fireplace, you simply turn it on and walk away.

It’s clear an electric fireplace is a lot easier.

2. Many Different Design Choices Are Available

Electric fireplaces come in all kinds of shapes and size. You could choose a traditional mantle design, a more contemporary design, or even an electric wall fireplace. The opportunities are numerous, and no matter the shape of your living shape, you are likely to find what you need.

Of course, traditional fireplaces come in different designs. However, the options are much more limited.

3. They Don’t Get As Hot

If you have young children walking or crawling around, an electric fireplace is extra handy. Its exterior won’t get as hot, making it safer. Of course, this doesn’t mean that it will be completely cool. Some models still get quite hot in certain areas (just nowhere near as hot as a wood fireplace). It’s still advised that you teach your children about the risks involved.

4. Automatic Shutoffs For Further Safety

Many of the latest models feature automatic-shutoff systems. If the room has reached the optimal temperature, then they will switch off rather than continuing to heat. This is also handy for when you leave home and worry if you left the device running.

5. Low Upfront Cost

Traditional fireplaces can cost thousands and thousands to have installed. Electric fireplaces are much cheaper and can often be had for as little as a few hundred dollars. You also won’t need to worry about chimney cleaning expenses or purchasing firewood.

6. No Fumes

Some fireplaces can get smoky and even release hazardous fumes. Electric fireplaces don’t release any smoke, gas, or vapors.

7. You Still Get The Look Of Fire

Electric fireplaces are designed to give the appearance of flames by using lights. These are displayed on a picture or sculpture of a log. This helps give an authentic wood-fire effect without the strings attached.

8. Longativity

Many of the latest models are designed to last a long time. Corrosion, rust, and breakdowns are infrequent. While these will vary from brand to brand and model to model, in general, electric fireplaces are well rated for their durability.

Final Thoughts

An electric fireplace might be the solution you need to keep your family safe from the winter chill. You will be able to save yourself time and money while possibly reducing the dangers posed by traditional fireplaces.

There is far more to educating your children than simply ushering them out of the door and sending them off to school aboard the bus each morning. Young children are especially impressionable, and they will learn by watching what their parents do, and what they say. You have a duty of care to your children to educate them and help them understand the world and how other people interact with one another. Educating your children involves fostering interests and encouraging them when they undertake tasks and activities. Your primary concern should be caring and providing for your children, and teaching them wholesome, kind, and understanding values.

Finding The Right School

Unless you plan to educate your children from home, you will need to find a good and reputable school for them to attend. Finding the appropriate school that performs well, is close to your home, and one where your children feel happy and settled can sound like a tall order. However, you need to do your best to get your children into the very best schools available. Some schools offer scholarships and bursaries, so it’s always worth investigating and finding out whether each school you apply to offer such. Education is hugely important, and you might want to consider the idea of moving states or even emigrating to another country to seek a better education. Duncombe Private School takes children from ages 1 -11 and is in Herford, England – about 30km from central London.

Understanding Additional Needs

The best way to educate your kids will differ from individual to individual in the way that some kids are visual learners, while others are kinesthetic learners (they learn by doing, by getting involved). You can find out which way suits your kids by taking them to see a child behavior therapist or get an indication of which way they favor by taking an online test. If you suspect your child, or children, has a learning disability, then ensure that you have them tested and inform the school they’re attending of their extra requirements.

Answer Their Questions

Be frank and honest with your kids when answering their questions. Kids will have to learn about the birds and bees at some point in their early lives, so educate them and make sure they know that they can ask whatever questions they wish and that you will give an open and transparent response. Your kids will appreciate you telling them honestly instead of skating over their questions and giving coy clipped answers. Many topics are new to children, and many things do not make sense at first. Children have young inquisitive minds, so oblige their questions and educate your children with true and informative answers.

Teach Them How To Stay Safe

In order to protect your children, you need to teach them about the dangers in the world. You should be doing this very earlier on in their lives so that they are aware and can take heed of your warning. Educate your kids on the dangers on the road, on the internet, of stranger danger, safe sex (before puberty starts), the risks involved in experimenting with substances, and alcohol. Be extra certain that your kids know not to walk alone in the dark and not to play around with electrical devices and sockets, for example.

It might seem like just yesterday that your daughter was celebrating her very first birthday, and now she’s 16! Time flies, but rather than reminiscing about the best, you should be thinking about what you’re going to give to her to mark this special landmark birthday. That sweet 16 birthday always means a lot, so you don’t want to get this wrong. If you’re not sure which gift is the perfect one for your daughter, read on now.

A Relaxing Spa Day

Everyone loves to relax and take things easy, and that’s exactly what your daughter should be doing on her birthday. A relaxing day at a spa with a few friends could make a really good birthday present for her. Not only will she have the chance to relax, it’ll also be a great social gathering with her friends, and that’s really important for most teenagers.

A Special Necklace

A necklace is a really nice 16th birthday gift because you can put lots of time and effort into choosing the one that they’ll cherish for a long time. You never know; it might be one of those few accessories that they keep with them for the rest of their lives. You might even want to create a custom necklace so that it feels more thought through and specific. That’s never a bad thing.

A Trip Abroad With Friends

Another fantastic social idea that can work well as a gift is paying for your daughter and a couple of friends to take a trip abroad. It could be exactly what they want and need. For example, many people head to a cultural city like Paris or Amsterdam when it’s their birthday. It could be a great way to give your daughter more independence as well. Just make sure they’re mature enough to deal with it.

Money for Driving Lessons

In most places, it’s possible for teenagers to begin driving lessons when they’re 16. Be sure to check the laws in your area; in some places it’s necessary to attend educational courses before the actual driving begins. If all’s good, this can be the kind of gift that truly starts your daughter on the path to true independence. Once she eventually get her licence, she won’t be reliant on you as her personal taxi service either.

A Scrapbook Full of Memories

An additional gift for your daughter could be a scrapbook full of memories and photos from your daughter’s first 16 years on the planet. It’s a really nice way to mark the occasion for them, and it’s something they’ll be able to keep with them and look back on for a long time to come.

Your daughter’s 16th birthday will only happen once, so you want to make it as special as it possibly can be. Be sure to find the right gift because if you do, they’ll remember and cherish it for a long time to come. Hopefully, the ideas that have been mentioned here have inspired you.

Dance competitions and recitals are the peak of the dance season, where performers get a chance to showcase all their hard work throughout the year. As a parent, the experience can be bitter sweet. You’re presented with competition fees and the cost of costumes and travel, but you also get to see your child pursuing their passion onstage.

To make the experience more sweet and less bitter, preparation is key. One way to ensure you’re always prepared for recitals and competitions is to put together an epic dance tote to keep everything organized backstage. Here are some of the key components for creating a tote the other dance parents will be envious of.

The Bag Itself

There are a few approaches to creating a dance tote, but a few key elements remain the same. For one, it needs to be easily transported. Therefore, it needs wheels or handles to make it move. Secondly, it needs to be easily stored, so a small, compact kit is preferable over something big and bulky.

Many choose to use a small, clear tote-bin while others gravitate toward a carry-on suitcase. While the suitcase is nice because of the handles and wheels, it also makes it easier for the contents to shift and fall into disarray. A small, clear tote bin with handles allows for easy storage without tipping and is preferable for glancing inside to make sure everything is there.

Apparel

Some of the apparel items you need will be obvious. For example, you know you require the costumes needed for the event and ballet shoes or other types of footwear. You should also include comfy pants and a sweater, as it can be chilly backstage (even more so after being physically active under bright lights) and the costumes aren’t appropriate for lounging between performances.

Many dancers will pack a fuzzy, zip-up onesie for easy removal. Slippers or flip flops are another popular choice. Basically, anything to stay warm and comfortable until the next performance. Just be sure to have button-up or zipper tops, as to not damage the makeup and hair.

Nourishment

Your dancer will need to fuel his or her performance throughout the day. Depending on the schedule, they may not be able to sneak away and eat a proper meal. Finding a balance between non-perishable items that will keep and proper nutrition will be a challenge. Add a couple of pieces of fruit and some granola. If you know they’ll be able to eat early on in the day, pack something high-protein like Greek yogurt or a wrap.

Keep the food in a separate bag in the tote to ensure you don’t spill anything on the costumes. If you plan on using an ice pack or cold water bottle, be sure to keep the costumes in separate bags as well to reduce dampness from condensation.

Entertainment

Your child might be completely content to sit and chat with the other dancers backstage. Or they might need some time alone to unwind. Have them pack a book, coloring, or electronic entertainment to keep them busy before performances. Having a few different options throughout the day will help keep them engaged.

An Inventory List

Stick a laminated, dry-erase sheet on the inside cover of your tote bin that lists everything that should be inside. This way, you or your child can do a quick check before, during, and after an event to ensure everything is in place before moving on. This is a simple way to identify if anything is missing before you leave home or the venue.

The list can include anything from costumes and shoes to snacks and entertainment. Having this attached will also help your child become more responsible for their items with guidance from you.

Have your child create a name label and decorate it according to their style, so they can quickly identify their bin. The added personal flair will make the bin both functional and fun!

Back pain seems to be a much more prevalent problem in the 21st century than it ever was before, and it seems that a sedentary lifestyle is causing most of the problems. But it isn’t just the office lackeys who are struggling – those of us who stay at home with the kids while juggling work can also succumb to back pain every now and then.

The thing is that when you go from hours on the computer to bending down to play or lugging big bags of shopping out of the car, you can quite easily put your back at risk and do some significant damage. Being a working mom isn’t an easy option! Fortunately, the back is quite amiable and you can build the muscles up and get treatment to deal with the pain.  

What is the Best Treatment for Back Pain?

Back pain is almost always muscular and seeing a physiotherapist will certainly help. They will massage the muscles to release any built up tension and give you some exercises to do at home too. A similar practice is osteopathic treatment which seems to work in a similar way to physiotherapy.

Though most back pain will go away by itself, you are well advised to apply some heat if your muscles feel seized up. A heat pack that you microwave is a good idea: all you need to do is lie down on a flat surface and let the heat do the job for you. A bath will likely have a similar effect and creams like Deep Heat should help too.

How Can You Avoid Back Pain?

To avoid back pain, you first need to figure out what it is you are doing to cause it. For many people who spend all day hunched over a laptop, back pain is quite easy to diagnose as the consequence of staying in one position for too long. For others, lifting heavy items incorrectly may be taking a toll.

If you are having to spend a lot of time working at a desk, try to take a few minutes every hour to walk up and down and stretch out again. Reaching high and doing the pilates ‘stacking your spine’ exercise are both good ways to release the tension in your back and elongate your spine. In fact, there are lots of Pilates exercises that are great for your back that you can do very easily.

Which Exercises Will Build Your Muscles?

Walking is the best thing you can do for your back as it is very gentle and will stretch your muscles gradually. Jogging and running are higher impact as your feet hit the ground with more force and while they might be fine when your back is happy, it’s best to lay off while you are struggling with pain.

To build the muscle between your shoulders, rowing is the best thing you can do. Squeeze your shoulder blades together tightly as you row. Though rowing is usually an aerobic exercise, concentrate on flexing your muscles rather than building speed. This should help you to build the muscle gradually without doing any damage.