The power of SMELL is absolutely amazing. Not only can smells transport us to different times and places in our life, they also have powerful affects on our brain.

{we interrupt the regularly scheduled blogging with a brief science nerd break }

When you take a drop of essential oil and inhale - those molecules actually travel to the olfactory system - which then communicates with the limbic system (responsible for all things feelings, memories, emotions, etc).  Your body can then react to these brain messages with the release of endorphins, seratonin and norepinephrine. This is all a super simplified explanation of a really amazing, scientific process that happens ALL THE TIME in your brain. All that being said - when you smell essential oils, your body can respond to those messages with feeling calm, relaxed, or even energized. Pretty cool, huh? 

Not only is this all really great and useful for us as adults when it comes to mid-afternoon exhaustion, trouble sleeping, or handling a stressful day, the use of aromatherapy for KIDS is an amazing, powerful tool. 

As my kids are growing and starting to deal with and express (loudly) many emotions, I've started to dig in deeper to the science (and into my oil storage box) to see how I can help support them. As I've started to incorporate some KIDS YOGA classes into my wellness business, I've also been working on some fun, easy ways to incorporate the power of smell into our classes. 

I wanted to share with you today a really fun, easy way to use aromatherapy for kids, and a few of my favorite oils for affecting mood. 

I've shown a few of my favorite oils for kids here in the previous picture. When using the yoga spots that I'll explain in a minute, you're using the "aromatic" use of essential oils. That means the sense of smell. Kids like to smell things they are familiar with and that they connect with good things. Cinnamon may remind them of baking cookies with their grandma, Peppermint may make them think of Christmas, and Wild Orange may make them think of summer time treats. When kids make that kind of scent connection, the good feelings that are connected with it, will follow. 

In general, citrus oils like lemon, wild orange, lime, and grapefruit will elicit positive, happy, uplifting emotions. It's just one of the traits of citrus oils. 

Lavender is another very popular oil amongst kids (and their exhausted parents). It has strong calming properties, so it can help settle a wild child or help your kids transition into a calm, peaceful bedtime routine. I love using lavender as a crazy-calmer, especially with these yoga spots. 

Now, I call these yoga spots because I like to use these with kids yoga, but you don't have to be "doing yoga" to use these spots. Any sort of mindful time will do! Plus, it's barely a DIY - it's taking colorful felt and cutting them into shapes! You can even involve your kids if you trust them with scissors!! 

We made heart shaped yoga spots at Valentine's Day, but I love doing these circles because you can incorporate faces! I got the inspiration behind this idea from the Mudflower Yoga page - an awesome kids yoga program in Houston, TX! 

MATERIALS NEEDED:
Colored Felt
Something to trace (or a really good scissor hand)
Markers
Essential Oils 

You'll want to cut out a variety of colors of felt circles for this project, even more if you're doing this for a group of kids. Once your cutting is done, the DIY part is done! Now it's time to smell and play! 

If you make these and try them, let me know! I want to hear how you make them work for YOU! 

Do you have other ways of incorporating aromatherapy into mindfulness for kids? 

Hey y'all! 

I get asked a lot about kid friendly workouts, or what kind of workouts I do with my Mommy Strong classes, so I thought I'd pop in quick to share today's class workout! This is a perfect total body circuit to do at home with the kids or with some friends at the park! 

Workout

Circuit 1 - Do each exercise for 1 minute, repeat circuit 2-3x

• Lunges (with a leg lift option)
• Tricep Dips (little kids can hop on your lap!)
• Plank Crosses (hold plank and bring your right knee to your left elbow, then repeat on the other side) 
• 25 yard sprint, return with a backpedal.

Circuit 2 - Do each exercise for 1 minute, repeat circuit 2-3x

• Sumo Squats ("easy" to hold kiddos on this one)
• Pushups (options for knees, toes, hands on on a bench, toes on a bench, kids on the back, kids underneath for kisses)
• Reverse Plank or table top
• Side Shuffles down and back 25 yards

Finisher - "Roxanne" Burpee Challenge! Play the song "Roxanne" and every time they sing "Roxanne", do a burpee! 

​Stretch

Let me know if you try out this workout and what you think!
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Lately I've been finding myself chuckling about how I thought I knew it all when I had a 6 month old baby. Spewing out workout tips and how-to's like crazy. And then I had a toddler. And then I had 2. And what they say is true - "The older I get, the less I know".

​So here's the deal: today I'm gonna give you a real peak inside my workout life.

Spoiler Alert: it's not all that productive some days. 
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I've learned so much in my 3.5 years of parenting (I know...basically nothing compared to be a parent for 18 years (or 32, like my mama!) but if I've learned anything, it's that every. single. kid. is different. And what worked with my oldest doesn't necessarily work with my youngest. And what works for us might not work for you. And what works for 1 probably doesn't work for 2. And really probably won't work for 4.

So take these tips in stride.

Maybe you already figured this stuff out.

Maybe you're just coming into this stage and need some ideas.

Maybe you are so much more experienced than me that you're saying "oh just wait mama".

But regardless, I thought I'd share. Maybe it will give you the motivation or some ideas just to try it. Or maybe it will just give you that warm fuzzy feeling that you're not alone in the chaos. Cuz I'm right there with you fit sista. 

1. Take it outside - I know one thing for sure: that sunshine and fresh air make everyone happier. When toddler days are tough - take it outside. Go play in the backyard or load up the stroller and get running. Hands down the best way to break a sweat and tame a tantrum. 

2. Schedule it. If you make exercise a priority, it's far more likely to happen. Put it on your calendar just like doctor's appointments and play dates. Make a naptime plan or schedule a time to run with a friend. 

3. Join a Mommy & Me class. These classes are just a win-win-win for everyone. Mom gets to workout, kids get to come, and you get to make friends (for mamas and littles!). Plus you don't have to think about what to do, just show up and work! ​Do a search in your area for a local group (I teach one here in Kingsville!)

4. Do quick circuits lots of times. When doing strength workouts with littles around, I like to do moves that involve multiple muscle groups to save time, and create little circuits that I can do multiple times. That way, if I get interrupted after 10 minutes, I didn't just do 3 sets of 15 bicep curls. Instead, I maybe made it through a round of Squat and Press, Lunge and Curl and Walking Planks. That 10 minute workout hit it all! If you get lucky and can keep going, then you can go as many rounds as possible! 

5. Alternate sides often. I learned this one when I was doing some yoga at home. There was a flow that did a ton of stuff on the right side first, and then all of those things again on the left. Baby woke up from a nap 20 minutes in and I only got right side yoga that day. For a 1 hour class at your yoga studio, this is great. But when you might not make it through the whole flow, I'd rather get a few warriors on each leg before having a mini-warrior climbing on my head. 

6. Wake up early. This seems to be the most fool-proof way to workout with kids. Do it while they sleep. I prefer mornings because it just makes me a happier mama all day. Set that alarm and just do it. 
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7. Get a running stroller. Running is personally my go-to workout with  my kiddos, mostly because they are CONTAINED!! It's the one workout that doesn't involve a child hanging off of a part of my body. Bonus - after doing most of your runs with 50+ lbs of kids and strollers, your solo runs will feel AMAZING. We LOVE our Bob Revolution (single & duallie!) 

@audreyrunsalot getting it done with her whole gang!
Photo Credit goes to the 4 yr old. naturally. 

Her Tip? Do what you can, with what you have, where you are. I don't always have a lot of time. But I have a will to get it done, a way to make it work, and two wild boys to make it fun" 

Esther is a busy mama of 3 under 6 but always finds a way to stay moving!

Her Tip? Just get outside, breathe fresh air and just go, no matter how crummy you feel, getting to the trail or you "start line" is more than half the battle. Yea it sucks having to pack snacks and worry about potty breaks but just get out there and make the most of it, my little people are constantly following my lead if not physically with their eyes.

@FitasaMamaBear with her adorable little weight vest! 
 Her Tip? "roll with it"! Workouts rarely go as planned/smoothly. You'll stop a zillion times to read a book, bounce, and play but it's all worth it and it'll get done. Just go with the flow". My girl is always climbing on me in workouts! 

Gnarly Nay getting her daily dose of Vitamin D + Exercise with her little on their bike! 

Her Tip? "Working out with kids can be awesome, like when they try to do burpees next to you, and horrible, like when they turn into a crying tantrum throwing mess on your yoga mat. But overall I love it, she runs around, plays with other kids, and see mommy working out and being tough! She learns that girls can sweat and grunt and be tough! She learns that push ups aren't just for boys, and she learns the value of a group of women doing something to better themselves! All things I'm proud to show her! "

Join the real life movement by hashtagging #reallifeiworkoutwithkids and comment here with your practical tips!