If there’s one thing we see over and over with kids (and adults), it’s this: Progress doesn’t come from doing more. It comes from doing the basics consistently. At STHA, we don’t chase random workouts or trends. We build foundational skills that carry over into every area of life. Here’s a simple weekly habit you can start today: 👉 Pick ONE physical skill and practice it for 5–10 minutes, 3–4 days this week. Examples: - Balance on one foot while brushing teeth - Practice a proper squat or hinge pattern - Toss and catch a ball with both hands - Hold a plank with good posture - Practice controlled breathing after movement Why this matters: - Builds neuromuscular coordination - Improves confidence through competence - Reinforces focus and discipline - Reduces injury risk long-term - Creates momentum without overwhelm This is how physical literacy is built: Small skills → repeated often → mastered over time 💬 Community Challenge: Comment below with ONE skill your family will focus on this week. We’ll help you progress it safely and appropriately. Stronger together. Always. 💪

Hey STHA Fam! 👋 Want to feel stronger right now—whether you’re hitting your last few reps, lifting groceries, or staying safer in everyday movement? Here are three simple body-position tricks that instantly give you more strength, stability, and confidence WITHOUT adding weight: ✅ 1. Lower Your Center of Gravity When you drop into a slight hinge or squat, your body becomes more stable and powerful. Why it works: - More grounded = stronger base - Better force production - Less wobble during lifts Try it next time you pick something up—don’t stay tall & rigid—drop into your hips. ✅ 2. Use a Wider Stance Spreading your feet shoulder-width or just beyond gives you a stronger foundation. Benefits: - Improves balance - Distributes load better - Makes heavy moves feel easier Great for: squats, deadlifts, farmers carries, and even pushing heavy doors 😉 ✅ 3. Try a Split Stance One foot slightly in front of the other instantly engages more muscles and creates solid support. When to use it: - Lunges - Reaching or lifting from a low position - Getting that last rep 🧠 Why This Matters These adjustments don’t just help you lift more—they help you: ✔ Maintain safer movement patterns ✔ Build confidence in strength sessions ✔ Support joint health and long-term mobility ✔ Translate strength into real-life tasks (like picking up kids, groceries, or gear) 📌 Pro Tip When something feels too heavy or unstable, check your stance FIRST before adding weight. Better positioning = better performance + fewer injuries.

Everyone wants success. Confidence. Strength. Skill. Results. But fewer people are willing to do what actually creates it. Success does not happen by accident. It doesn’t show up because you want it. It shows up after effort, repetition, discipline, and consistency. 👉 The workouts you didn’t skip 👉 The reps you repeated when it wasn’t fun 👉 The practice you did when no one was watching 👉 The uncomfortable moments where you chose growth instead of excuses That’s where success lives. There is no shortcut around the work. There is only through it. And here’s the important part— When you do the work, you deserve the success that follows. Earned confidence lasts. Earned strength stays. Earned skills don’t disappear under pressure. We don’t chase “easy.” We build capable, resilient, confident humans—and that only happens when effort comes first. If you’re willing to work, the success waiting on the other side is yours. 💪

Did you know that just 10 minutes of physical activity daily can set the foundation for lifelong health and wellness? Consistent movement improves cardiovascular health, strengthens muscles, enhances focus, and builds confidence—all in just a small amount of time each day! Why 10 Minutes Matters: ✅ Builds Healthy Habits: Starting small creates sustainable routines. ✅ Improves Focus: Exercise boosts blood flow to the brain, helping kids stay sharp for schoolwork. ✅ Enhances Physical Literacy: Short, fun activities improve balance, coordination, and strength over time. ✅ Supports Emotional Well-being: Movement reduces stress and boosts mood. 10-Minute Activities Kids Can Do at Home 1. Dynamic Stretching Routine: • Jumping jacks (1 min) • Arm circles and leg swings (1 min) • High knees or marching in place (1 min) 2. Strength Mini-Circuit: • Push-ups (modified for younger kids) – 10 reps • Bodyweight squats – 10 reps • Plank hold – 20 seconds 3. Balance and Core Play: • Stand on one foot while counting to 30 (switch legs). • Practice “star poses” by standing on one foot and extending arms and legs outward. 4. Target Games: • Toss socks into a laundry basket for accuracy. • Roll a ball to hit a specific target or goal. 5. Dance Party! • Put on a favorite song and let kids move freely for 2-3 minutes! Encourage Lifelong Wellness The key is consistency and enjoyment. Show kids that exercise is fun and doesn’t have to be overwhelming. These small moments can turn into lifelong habits that promote strength, mobility, and overall well-being. Let’s get moving! Which of these activities will you try with your kids today? Share your experiences below!

When it comes to preparing young athletes and children for movement, both dynamic warm-ups and static stretching have their place in building physical literacy, improving performance, and preventing injury. Understanding the differences between these two approaches ensures we maximize their benefits at the right time. Dynamic Warm-Ups: Prepping the Body for Action Dynamic warm-ups involve controlled, movement-based exercises that gradually increase heart rate, blood flow, and muscle activation. These exercises mimic the movements kids will perform during play, sports, or exercise. Benefits of Dynamic Warm-Ups: 1. Improved Coordination: Prepares the body for complex movement patterns by rehearsing them. 2. Increased Range of Motion: Activates muscles and joints to their full potential. 3. Enhanced Muscle Activation: “Wakes up” key muscle groups for optimal performance. 4. Injury Prevention: Reduces the risk of strains or pulls by increasing tissue elasticity and circulation. 5. Skill-Specific Prep: Dynamic movements mirror the skills kids need to perform in their sport or activity. Examples of Dynamic Warm-Up Exercises: • High knees • Arm circles • Leg swings • Skipping • Lunge with a twist Static Stretching: Unlocking Flexibility and Recovery Static stretching involves holding a stretch for a prolonged period, typically 10–30 seconds. This is best done after physical activity or during focused flexibility sessions. Benefits of Static Stretching: 1. Improved Flexibility: Lengthens muscles to support long-term range of motion improvements. 2. Reduced Muscle Tension: Helps muscles relax after activity. 3. Enhanced Recovery: Promotes blood flow to tight areas and reduces post-exercise soreness. 4. Better Posture: Corrects muscle imbalances that lead to improper alignment. 5. Focus and Relaxation: Provides a moment of mindfulness and calm, which is great for mental health. Examples of Static Stretches: • Hamstring stretch • Quad stretch • Butterfly stretch