How to Move from Back to School Blues to Back to School Bliss

It doesn’t take long after august long weekend for back to school signs to go up everywhere you look.

Back to School Tips

It seems summer break began only a short time ago and already we are exposed to back to school marketing, and social pressures to get organized for September.

With a full schedule looming for parents and kids, not to mention potential stress around kids changing schools, school transportation, paying for school supplies, etc., how can you make the most out of this time rather than let back to school blues settle in?

The American Psychological Association suggests the following:

Run through the school routine with your family

Set aside some time to talk as a family about the school routine. What time will everyone wake up at? How will kids get to and from school? What kind of lunches would they like that will be kid friendly and nourishing?

Discussing the routine together will ease everyone’s mind, removing fear of the unknown and helping to build a vision.

Get into the habit of going to bed early. Everyone should adjust their sleep schedule back too early to bed, early to rise, making the transition easier when school starts.

Empathize with your kids

Don’t overlook anxiety they might be feeling about change in the school year to come. New friends, potentially new schools; talk with your kids about how they are feeling to ease fear and have a better understanding of where they are at emotionally.

Back to School Advice

Get to know your neighbors and your community

Community can be such an essential support factor. Getting to know the other kids in the neighborhood before school starts is a great way for kids to start to feel comfortable with the people they go to school with. Also, parents can support one another with before and after school care and car-pooling.

Many community associations provide activities for families throughout the summer. Utilize these events as opportunities to get out there and meet people in your neighborhood.

As school gets closer here are some additional tips:

Eat right

Getting into good eating habits can go a long way. Make sure everyone eats a healthy breakfast in the morning and packs a good hearty lunch.

Back to school lunch tips

Pack the night before

Have everyone pack their school bags the night before and put them near the front door. This way there is less running around in the morning and less chance of forgetting something.

Oprah suggests:

Create a back to school tradition that is fun and exciting like a barbeque or an annual visit to the water-slide park, or family game night.

This will build excitement and a sense of celebration for the coming school year.

Seek expert advice if you need help

If, throughout the year you are feeling overwhelmed and need the help of an expert, reach out for professional support. Self-help can be very beneficial from Psychology, to massage therapy. Look for a wellness centre near you.


Above All

Keep a positive perspective. The new school year holds so many exciting opportunities and experiences. Celebrate with each other every step of the way!

Do you have any tips or suggestions on strategies your family uses for back to school bliss? Share with us!


Honouring Mothers

In honour of Mother’s Day, just around the corner, we would like to take a moment at Docere Wellness Centre to celebrate Mothers.

“All that I am or ever hope to be, I owe to my angel mother.”
― Abraham Lincoln

Mothers Day

From being a mentor, a friend, a disciplinary, a chef, and a confidant, often while balancing a work load outside of the home from part-time to full-time career, a mother’s role is multi-faceted and we recognize that!

Mother’s Day gives us an opportunity to step back and appreciate all the love that goes into the role of Mother.

Mothers Day Ideas

“Being a full-time mother is one of the highest salaried jobs in my field, since the payment is pure love.” -Mildred B. Vermont

So how will you celebrate Mom this Sunday? From cards to cookies, flowers to festivities, what are your plans?

We have devised some out-of-the box ideas to celebrate Mom:

Mothers day ideas

Mom Box
Mothers day ideas
This is an interesting alternative to making a scrapbook. Find a decorative box or decorate a box with photos and other scrapbook paraphernalia. Inside the box place memorabilia you have collected of times you have spent with Mom. This could be movie ticket stubs, photos from a family vacation, symbolic tokens of laughs you’ve shared. Get creative, anything goes with this one. The key is, make it count. The idea here is sentimentality.

Picnic in the Park
Mothers day ideas
It’s nice to have a brunch or lunch or dinner date with Mom for Mother’s Day. Rather than hosting a traditional meal, or going out to eat, host a party in the park! This is a lovely way to enjoy the outdoors and share time together as a family, while also enjoying food. Make it a potluck to take stress off planning. If each family member is responsible for an item the meal comes together quickly.
Mom Gets a Day Off

Free Day

Organize a day where you can take over Mom’s role. From preparing breakfast for the family, to doing some extra chores around the house to cooking dinner, there are many extra tasks that can be taken off Mom’s hands. If she is generally responsible for preparing lunches for school maybe offer for one week to have other family members make the lunches. Sharing small tasks can be a big help and make Mom feel recognized for every small thing she handles.
Write Mom a Letter

Loving Card
Mothers day ideas

A Mother’s Day card is thoughtful and traditional, a way to tell Mom how much you appreciate her. Why not go the extra mile and write her a letter, really telling her how much you appreciate her. Include a moment that really warmed your heart that you feel was a good example of her love and kindness. Share with her the qualities she has that you admire, well natured, beautiful, kind, generous … whatever it is that really describes your Mom!

Above All …

Whether it’s a gift you give or festivities you plan do it with love from your heart. A loving gesture goes a long way energetically to tell someone how much you value them.

What are your best ideas for Mother’s Day and why?? Share with us…

7 Healthy Holiday Habits

The holidays are always a stressful and busy time of the year. It is also when we tend to get the most run down and therefore end up getting sick. Here are a few tips that can help you get through the holiday season, hopefully healthy and happy.

Don’t skip meals, especially breakfast. A regular meal schedule will allow you to be less famished and tend not to over-eat.

Get enough sleep. It is recommended that you get atleast 8 hrs of sleep per night. Try to go to bed at the same time and get up at the same time everyday.

Drink water. Keeping hydrated will reduce cravings as well as help the body flush out the toxins.

Eat before the party. Eating a meal or snack before a party lessen your chances of overeating at the party.

Go easy on the alcohol. For every glass of wine, beer or spirit, have a glass of water. This will help you to stay hydrated as well and help to cut back on the number of drinks that you have.

Don’t snack on candy. Sweets can cause a blood sugar spike that will affect your mood and as well cause the highs and lows of energy. If you still have halloween candy in your house throw it out!

Get active as a family. The holidays are family time. Get out and enjoy what your surroundings have to offer 🙂

Be it a spiritual time, a family time, or just a relaxing break – From all of us at Docere Wellness Centre, we wish you a healthy and joyful holiday season.

If you feel like taking the next steps towards a healthier lifestyle check out our website at and get a daily dose of a healthy mentality by joining us online.

4 Simple Tips to Get You Organized Now

Now that school is back in full swing and kids’ extra-curricular activities are in motion it is easy to get caught up in family affairs and start to feel topsy-turvy.

Busy mom family

Let’s take a look at some simple ways to stay balanced and organized. Saving a little time and effort can go a long way in maintaining healthy lifestyles, even when things may feel chaotic.

Get organized

Firstly, it is important to book time in as a family to stay connected and up-to-speed on what is taking place in each other’s lives. Meal time is a great opportunity to connect. Everyone has to eat! Dinner time can be a great chance to debrief each other about the day.

Extra-curricular activities happening at night? Have an early dinner before sending family members out the door.


So much attention can be spent on kids this time of year so it is important to book time alone as a couple. Spousal relationships are important to nurture. When the parents are happy the kids can pick up on it. Book a date night once a week, even if it means going for a walk or shutting the bedroom door and watching a movie.

Busy mom

You may be thinking; that is all well and good, spending time together is important, yet I feel I have no time. The truth is … we all have the same amount of time … Bill Gates and Oprah Winfrey have just as much time in their day as you and me.

goal setting planning

Below are some time-saving tips to get you through the day.

They may seem inconsequential if done only once, however the daily habit can save bundles of time in the long run.

1. Get up with the alarm clock.

Alarm Clock scheduleAvoid hitting the snooze button. That additional ten or twenty minutes can be put towards other things that can improve your wellness more than that extra ten minutes of sleep.

Use the time instead to meditate for 15 minutes, or write in a journal. You could even get a short workout in, yoga or stretching.

2. Put things where they live.

organizedEverything in your house has a home, likely … so put it back there when you are done with it. Avoid dumping items in piles that you “will get to later” … the infamous word later.

Meanwhile those piles of stuff that accumulate take energy from you because somewhere in the back of your mind you know someday you have to deal with it.

Put it away and sleep at ease knowing you are organized.

3. Do It While The Fire Is Hot.

Do it nowDo you ever get inklings or small voices in your head that remind you to do something? “I really should call my sister right now. I haven’t talked to her in a while.”

That is the perfect time to go ahead to do it!

As frequently as we can, if we act on our inklings they not only make us feel accomplished they provide us with integrity, which only motivates a person to accomplish more.

“Oh I will do it later,” again, takes energy from us because it diminishes the space in our mental awareness to focus on other, probably more important things, like our family.

4. Write things down.

to do listBirthdays, coffee dates, social events, wellness appointments … It is better to write it down than try to remember it. Don’t memorize things that can be stored elsewhere. Save your brain storage space.


And above all HAVE FUN! Laugh a lot, try new things, and take time for yourself (hot baths included). Do not take things too seriously.



If you have success stories about balance and organization or any tips that you feel would help some of the other readers feel free to share!


Thank you and happy living from Docere Wellness Center in Calgary

Summer Exercise

With hot summer days upon us it’s inevitable that more time will be spent outside, including time spent on physical activity.

summer exercise

Let’s face it; nobody wants to be in the gym on a beautiful summer day.

However, with average daily temperatures much higher and the sun strong there are a few helpful tips to keep in mind when planning your outdoor excursions.

(Keep in mind – the intention of this post is not to be a downer, but to realistically plan ahead to avoid some summer bummers)

summer exercise fun active

So let’s take a look at how to plan ahead for outdoor exercise:

Water is very important. According to Arthur Guyton’s Textbook of Medical Physiology “the total amount of water in a man of average weight (70 kilograms) is approximately 40 litres, averaging 57 percent of his total body weight.” We are clearly made up of a lot of water.

summer heat hydration

It is easier to sweat and burn off water, electrolytes and salt when it’s hot outside making it very important to drink plenty and replenish to avoid dehydration.
Pack a cooler in your trunk with a few extra water bottles. Ensure each of your bags has a water bottle in it. An empty bottle can be filled at park water fountains, as long as you have one with you.

Feeling the sun on your skin is such a wonderful sensation, especially for us Northerners who relish in the few months of the year where we truly feel the heat of the sun. Never-the-less the sun burns and one must be cautious to avoid getting burnt.

sunscreen sun burn prevention

There are natural options for sunscreen. See the article The 21 Most Affordable Natural Sunscreens. And again, pack sunscreen in every bag and leave one in the trunk of the car.

Additionally, sport a hat! It will protect your face from harmful rays and give you a sporty summer look at the same time.

Sun hat children sun protection

Finally, know your limit. If the sun has been blessing your skin for a good part of the day, sit in the shade. Too much of anything, even a good thing is simply too much.

Chafing and Blisters:
It is important to wear shoes that fit properly, with socks that cover your ankles. Chafing leads to blisters, that inevitable lead to unhappy feet.

Blister prevention stopping

If you do encounter a blister there are natural and effective ways to treat it. See How to treat blisters naturally here

Other helpful tips include:
• Choose the time of day wisely. Early mornings and evenings are great times to exercise outside because the temperatures are slightly cooler.
• Wear clothing that allows for a breeze to travel through, loose and airy. Also wear clothes that are lightly coloured to minimize absorption of the suns heat.

Summer exercise tips

• Listen to your needs. If your body feels tired or you start to feel dizzy or nauseous stop and rest and replenish!

And of course … Have fun!!! Do you have any favourite summer pastimes to share? Give us a holler on Facebook or Twitter!

Just click on the page you use most to connect with us.


Thank you and happy living from Docere Wellness Center in Calgary