Week 3: Move & Play
Now it’s time to put this week’s wellness ideas into action! These simple ideas & activities are designed for families to explore, create, and enjoy together.
Choose what works best for your family and have fun along the way.
Nutrition Ideas & Recipes 🍓🥗
Simple, nourishing foods can help support our bodies through every season of life. These recipes and ideas are designed to make healthy eating approachable, enjoyable, and easy to include in everyday family routines.
Try them together, make adjustments that work for your family, and have fun exploring new favorites!
No-Bake Energy Bites
These no-bake energy bites are a quick, delicious snack that's perfect for busy summer days. Made with wholesome ingredients like oats, peanut butter, flaxseed, and honey, they provide a combination of carbohydrates, protein, healthy fats, and fiber to help support lasting energy.
They're easy for kids to help make—just mix, chill, and roll! Prepare a batch together and keep them in the refrigerator for a convenient grab-and-go snack before outdoor adventures, after active play, or whenever your family needs a little boost.
Check out the recipe here! (Credit: Gimme Some Oven)
Making Movement a Family Habit
This week, your family will explore movement in different ways across the days.
Each day, try choosing one type of movement together:
Something playful (games, park, bike ride, active play)
Something everyday (walking, chores, errands, stairs)
Something creative (dance, music, storytelling movement)
Something calming (stretching, breathing, gentle yoga)
As you go through the week, notice:
What kinds of movement bring out more laughter or ease
When movement feels easiest to fit into your day
Which activities you naturally want to repeat
There’s no pressure to do everything—just explore and see what sticks.
Looking for a Guided Activity?
If you'd like a little extra guidance this week, we've included three family-friendly videos to help you get moving together. Enjoy a yoga session to practice balance, flexibility, and mindfulness, get your heart pumping with a 10-minute family cardio workout, or challenge yourselves with a fun HIIT workout for a little extra energy and excitement.
Move at a pace that feels comfortable, choose a safe space, and modify activities as needed. These videos are simply additional options—feel free to choose the activities that best fit your family's interests, abilities, and energy for the day. Enjoy the experience and have fun together!
Credit: @Aloyoga
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Credit: @Fitbit
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Credit: @JuiceandToya
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Listening to the Body
This week also includes small moments of checking in with the body.
Before moving:
What does my body feel like right now?
After moving:
What feels different now?
Do I feel more energized, more calm, or the same?
These little check-ins help build awareness over time without needing anything complicated.