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. 🧘‍♂️🌿

Here is a simple to do for ALL skill levels and ages. It can be EASY AND CHALLENGING for everyone Pickups Just a tennis ball and your ability to balance and stabilize

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.

EMOM Squat Challenge (10 Minutes) For anyone who doesn’t recall, an EMOM stands for ‘Every Minute on the Minute.’ You’ll start the exercise at the top of each minute, complete the prescribed reps, and then rest for the remainder of the minute. The faster you finish the reps, the more rest you get before the next round starts. It’s a great way to push intensity while keeping things simple and structured. In this workout, you’ll perform 20 bodyweight squats every minute for 10 minutes. After completing the 20 squats, use the remaining time in that minute to rest. When the next minute starts, repeat for a total of 10 rounds. • Goal: Complete 200 squats in 10 minutes, maintaining form and intensity. • Intensity: Keep a steady pace, aiming to finish the squats in 20-30 seconds to allow for some rest. • Form Focus: Keep your chest up, core engaged, and make sure to sit back into your heels as you squat down to at parallel. (90 degrees) • Modifications: If 20 reps become too challenging, reduce to 15 reps per minute or perform an easier variation (e.g., half squats). This will test your endurance and leg strength while keeping your heart rate elevated!

Push-ups can be tough to learn, practice, and master—especially if you’re not understanding the importance of hand placement. Many kids struggle with this classic exercise, often doing them incorrectly, which leads to frustration or even injury. But when done properly, push-ups are a valuable tool for building strength and can be part of a lifelong pursuit of health and fitness. That’s why we’ve created a simple Do’s and Don’ts checklist to help parents guide their kids to perform push-ups correctly. With the right technique and support, push-ups can become a powerful exercise that kids can master and continue to improve on throughout their lives. Let’s make this foundational movement part of their fitness journey! Comment below “got it” when you download your checklist