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A fresh year doesn’t magically create more time between classes, meetings, and grading—so we built a smarter way to pursue wellness that fits the real school day. With health and wellness consultant Dayna Gowan, we dig into practical strategies teachers can use right now: finding hidden insurance perks, shaping a sustainable self-care routine, and bringing simple, joyful energy back into daily life. Think free mindfulness apps through your insurer, short info sessions that boost benefits awareness, and small habits you can actually keep when afternoons get stacked.

We also zoom out to the district level. If you’re the person who wants to make wellness real for your campus, Dana lays out a clear path: secure leadership buy-in, involve HR and the benefits team, and recruit a few site advocates to meet regularly. Start small with a wellness corner, add low-lift walking challenges, and ask leaders to participate publicly so culture follows action. Budgets help, but momentum matters more; consistency, clear communication, and visible wins keep people engaged.

On the personal side, Dayna’s SELF framework—Sleep, Exercise, Love for yourself, and Food—translates self-care into doable steps. Protect your bedtime, choose movement you enjoy, practice compassion, and stop skipping meals. We even play with mindset: “Find the fun in the mundane” turns routine tasks into a spark of joy, breaking the tunnel vision of burnout without slipping into toxic positivity. Wrap it all together with one habit per quarter, and by year’s end you’ve stacked real change without the crash.

If this conversation gives you a nudge, share it with a colleague who needs it, then hit follow and leave a quick review. Your support helps more educators find tools, perks, and hope to teach well—by feeling well.

Be sure to check out Dayna's podcast, Improvly Speaking

Dayna Gowan
Speaker & Facilitator of Fun at Improvly Speaking

 | W |   | improvlyspeaking.com
E |   | [email protected]

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What if five quiet minutes could reset an entire day? We close the year with a focused, practical guide to finding calm in a loud season—especially for teachers who spend every hour juggling decisions, emotions, and endless distractions. Rather than adding another task to your to-do list, we build a small, sustainable habit that creates big returns: a short window of morning silence that lowers stress, resets attention, and restores patience.

We unpack why silence is more than peaceful—it’s powerful. Research points to lower cortisol and parasympathetic activation when we pause the noise, and that matters in December when finances, social obligations, and grief often collide with shorter daylight. We share plainspoken steps to make the practice stick: wake a touch earlier, flip your phone face down, set a five-minute timer, breathe or repeat a grounding mantra, and name five things you’re grateful for. If mornings are hectic, we offer creative plan B options, from a no-audio commute segment to carving out a quiet nook with earplugs or a closet beanbag.

Throughout, we connect this practice to the classroom. A clearer mind increases tolerance, deepens listening, and helps you respond rather than react—to students, colleagues, and the everyday frictions of traffic, grocery lines, and holiday expectations. You’ll hear reminders from past guests about how movement and journaling can pair with silence, plus realistic planning tips for the night before to protect your calm at sunrise. Start with twice a week, notice what changes first—focus, patience, or gratitude—and let the habit grow from there.

Be well to teach well, and find joy in the journey. If this conversation helps, share it with a colleague who could use five minutes of quiet today. Subscribe, leave a review, and tell us where you’ll make space for silence this week.

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Nutrition expert and former college athlete Sam Rodgers joins the Wellness for Educators podcast to share practical strategies for maintaining health amid the demanding responsibilities of teaching. Sam reveals how his nutrition background led him to create "Dear Dad," a blog that frames wellness conversations as heartfelt letters to overcome the defensiveness many people feel when discussing their eating habits.

The conversation delves into the powerful 80-20 principle of health—how food choices make up 80% of our wellness outcomes while exercise contributes 20%. Sam explains why this makes intuitive sense: we eat multiple times daily, making those decisions compound quickly, while exercise benefits accumulate more gradually. Rather than viewing movement as merely weight management, Sam encourages finding joy in physical activity for its mental clarity benefits, describing his running shoes as "one of the most important tools" in his professional arsenal.

For educators facing the constant temptation of break room treats and holiday gatherings, Sam offers actionable advice: bring your own healthy snacks, adopt a personal rule to only eat homemade treats (skipping processed store-bought items), and fundamentally shift your mindset to recognize heavily processed foods as marketing products rather than actual nourishment. He addresses the challenge of fitting exercise into packed schedules by sharing his own morning routine and suggesting practical alternatives like lunchtime walks and utilizing school fitness facilities.

As we approach the holiday season, Sam provides wisdom about maintaining balance without deprivation. His most profound insight may be recognizing how our culture has extended "holiday-style eating" into a year-round phenomenon—by reserving indulgences for truly special occasions, we can enjoy celebrations guilt-free while maintaining healthy patterns in between. The episode concludes with Sam's powerful reminder that teachers who prioritize their wellness bring more enthusiasm and effectiveness to the classroom, simultaneously modeling healthy behaviors for students who desperately need positive examples in our food-abundant society.

What wellness strategy will you implement this week to enhance both your health and your teaching? Listen now to discover practical approaches that serve both you and your students.

https://deardadhealth.substack.com/

Dear Dad Blog

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What does true resilience look like in the face of overwhelming obstacles? Meet Anjelica Rodriguez, who journeyed from a childhood marked by family mental health struggles, financial hardship, and adult responsibilities to become a college graduate, homeowner, and devoted mother breaking generational cycles.

When we talk about student potential, Anjelica's story stands as a powerful testament to what's possible with determination and support. As a middle schooler, she balanced schoolwork while helping care for younger siblings in a household where resources were scarce and her mother battled bipolar disorder. By sixteen, her independence led her to move in with her eighteen-year-old sister, working two jobs while maintaining her studies. Today, she's a Penn State graduate working as a resident specialist prioritizing housing for military families.

What makes Anjelica's perspective so valuable for educators is her balanced view of her challenges. She acknowledges the difficulties while maintaining deep appreciation for her mother's efforts to create better opportunities. Her advice to teachers working with students from challenging backgrounds is refreshingly direct: "Don't assume." She shares a poignant story about a teacher who refused to accept her money for a school project, making her feel stereotyped rather than supported.

For students currently navigating difficult circumstances, Anjelica offers wisdom beyond her years: "Sometimes life is not easy and you go through periods where you are learning and you don't have nothing to pull from. But keep in mind and have faith that at the end of the day, this is just a time." Her message emphasizes perseverance, exposure to possibilities beyond current circumstances, and maintaining faith in future potential.

Whether you're an educator seeking to better support students from challenging backgrounds or someone navigating your own difficult journey, this conversation offers practical wisdom about creating supportive spaces, maintaining wellness through intentional practices, and recognizing the extraordinary resilience that can emerge from adversity.

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Veteran educator Brittany Snavely opens up about the delicate balancing act of raising four daughters while pursuing a fulfilling 21-year teaching career in this thought-provoking conversation about modern parenting and educator wellness.

Drawing from her experience spanning sixth grade classrooms to her current role as an elementary school librarian, Brittany shares candid observations about how technology has fundamentally changed childhood. "Kids now have this constant sense of 'I need to know right now,'" she notes, describing how today's students struggle with patience and problem-solving when answers aren't immediately available. Her solution? Creating unplugged opportunities with puzzles and card games that spark joy and genuine interaction among her students.

The conversation takes a personal turn as Brittany reveals her family's thoughtful approach to teen cell phone usage. Rather than applying blanket rules, she and her husband consider each daughter's unique relationship with technology—allowing their naturally disciplined 16-year-old more freedom while establishing firmer boundaries for their 14-year-old who shows mood changes with excessive screen time. This individualized strategy reflects the intentional parenting philosophy that guides their family life.

Perhaps most valuable for listeners is Brittany's practical wisdom about maintaining wellness amid constant demands. Currently on day eight of a modified 75-Day Challenge that includes daily exercise, increased water intake, and mindful choices, she embodies the podcast's motto: "You need to be well to teach well." Her commitment to choosing herself first—even when faced with endless to-do lists—offers inspiration for educators struggling to prioritize their own health.

The episode concludes with powerful insights about authentic connection as the foundation of both effective teaching and joyful living. Whether it's meaningful conversations during car rides between activities or mindful moments in nature during lunch breaks, Brittany demonstrates how even the busiest educators can find moments of genuine connection and rejuvenation in their hectic days.

Join us for this refreshingly honest conversation about navigating the complex intersection of parenting, teaching, and personal wellness in today's fast-paced world. Your health is a priority—find joy in the journey!

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Have you ever wondered why we can easily recall our favorite teachers decades later, yet struggle to remember last year's award-winning movie or championship teams? The answer lies in the profound, lasting impact educators have on their students' lives—an impact that extends far beyond test scores and classroom walls.

Summer break is winding down, and a new school year approaches with its inevitable challenges, choices, and changes. As educators, you face over a thousand decisions daily, from curriculum implementation to addressing individual student needs. Your attitude toward these challenges—choosing optimism over complaints, embracing change rather than resisting it—sets the tone not just for your classroom but potentially for your students' futures.

Teaching isn't merely a profession; it's a calling. Those who approach education as an opportunity to shape young minds report significantly higher levels of satisfaction and fulfillment. When you create safe spaces for children who carry worries and heartbreak alongside their backpacks, when you look beyond test scores to see the whole child, you leave what one grateful parent describes as "fingerprints on hearts, not just paper." These seemingly small gestures—learning each student's name, offering second chances, believing in a child's potential—build confidence that students carry with them long after they've forgotten academic content.

As Maya Angelou wisely observed, "People will forget what you said, people will forget what you did, but people will never forget how you made them feel." This profound truth forms the foundation of educational impact. While prioritizing self-care through adequate sleep, healthy nutrition, and regular movement, remember that your well-being enables your vital work. You need to be well to teach well, finding joy in the journey as you become "a rainbow in someone's cloud."

Share this podcast with colleagues who could use encouragement, and rate and review to help others discover these wellness insights. Let's make the 2025-2026 school year one where both teachers and students thrive!

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The journey toward wellness is never a straight line, especially for dedicated educators who pour their hearts into their classrooms all year. As we close our first season of Wellness for Educators, this finale brings together the essential wisdom from twelve episodes of teacher-centered self-care strategies.

Throughout this season, we've heard from remarkable guests – from former students sharing how compassionate teachers changed their lives, to educators like Nell Herman reminding us to "give ourselves grace," to health experts like Dr. Peter Montminy explaining why filling our own wellness tanks must precede serving others. Their collective message reinforces our foundational belief: you need to be well to teach well.

Summer offers educators a precious opportunity for rejuvenation. Whether your break has already begun or awaits on the horizon, now is the perfect moment to set intentional wellness goals. Research confirms that written goals are substantially more likely to be achieved, but the key lies in making those goals realistic and sustainable. Rather than dramatic, all-or-nothing changes, embrace small adjustments: reducing caffeine gradually, finding creative ways to incorporate movement into daily routines, or creating technology-free family time. These modest shifts accumulate into meaningful transformation without triggering the perfectionism that derails many wellness journeys.

Perhaps most valuable is the reminder that wellness often resides in life's quieter moments – a family meal without phones, conversations around a fire pit, or periods of restorative silence. As I reflect on my own journey, including the cherished memory of the last meal shared with my sister before her unexpected passing, I'm reminded that these seemingly ordinary moments ultimately become our most precious treasures.

You've worked tremendously hard this year, shaping young minds and hearts despite countless challenges. Now it's time to celebrate and nurture yourselves with the same dedication you show your students. Kick back in those flip-flops, turn up your favorite music, and remember that your well-being matters profoundly. Ready to set your summer wellness goal? Share your intentions or ask for support – we're cheering for you every step of the way!

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Friendship sustains us through life's greatest challenges and sweetest victories. Lori welcomes her childhood friend of over 60 years, Alison Waters Murphy, for a heartfelt conversation about the profound impact of meaningful connections on our wellbeing.

What begins as reminiscing about childhood playdates transforms into powerful reflections on how relationships shape our lives and careers. The friends explore the concept of "seasonal friendships" versus lifelong bonds, acknowledging how some connections serve us for specific periods while others withstand decades of change. Their own friendship stands as testament to the latter – picking up effortlessly despite time and distance.

Alison shares her fascinating journey from corporate executive to Montessori preschool teacher, offering unique insights about education from both sides of the classroom. Her experience with two-and-a-half to three-year-olds gave her profound respect for educators' dedication and the necessity of self-care. "You can't pour from an empty cup," she reminds listeners, advocating for clear boundaries between work and personal life. Teachers will find practical wisdom in her three-part advice: prioritize self-care, commit to continuous learning, and celebrate even the smallest victories with students.

The episode culminates with Lori honoring her father's passing anniversary by sharing his timeless wisdom: "Choose your friends, don't let your friends choose you." This philosophy emphasizes surrounding yourself with people who elevate rather than diminish you – a reminder that wellness isn't just about personal habits but also about the company we keep. Text a link to a friend who might benefit from this conversation about friendship, support systems, and finding joy in the journey.

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What if the essence of true balance as a working parent doesn't lie in perfection but in prioritizing what truly matters? Join us as we unravel the heartfelt journey of blending careers and family life, crafted over my 37 years in education. Through candid reflections and shared wisdom, I explore the tides of guilt and triumph that come with wearing multiple hats as an educator and parent. My daughters, Bethany and Jenna, step into the conversation, shedding light on their experiences growing up with a working mom, and how it molded their sense of responsibility and resilience. Together, we revisit cherished memories, like the perks of a teacher's schedule that made summers unforgettable.

In a world where the quest for balance often feels like a tightrope walk, we explore the art of managing expectations and offering oneself grace. The narrative is woven with discussions on the resilience built from attending school through minor illnesses and the invaluable lessons these experiences impart. We shine a spotlight on the undeniable benefits of working outside the home that extend beyond financial stability, touching lives within our families and classrooms. Maintaining health emerges as a cornerstone for well-being, reinforcing the notion that educators stand as unsung heroes in the intricate dance of life and work. Join us in celebrating these stories of strength, growth, and the unique legacy of being a working parent in education.

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Discover the transformative power of resilience through the inspiring journey of Jamie Barberich-Covill, a dedicated special education teacher who faced the harrowing challenge of a brain tumor diagnosis in 2006. Despite numerous surgeries and treatments, Jamie has not only continued to thrive as an educator and a loving mother but has also become a beacon of hope in her community. I am Lori Maxfield, your host on Wellness for Educators, and I invite you to explore the deep connection between personal well-being and effective teaching with us. From reducing stress to enhancing creativity, understanding how maintaining calm and balance can lead to better outcomes in the classroom is key. We'll also discuss the importance of building positive relationships, taking responsible risks, and practicing gratitude to fortify one's resilience.

In our latest episode, hear firsthand from Jamie, whose story exemplifies true courage and perseverance. Her ability to face adversity with strength and grace, despite the daunting medical hurdles, exemplifies Theodore Roosevelt's notion of courage: it's about going on when you don’t have the strength. Jamie’s narrative is not only a testament to resilience but also a reminder that asking for help is a sign of strength. As Jamie shares, sometimes the hardest battles give rise to the most profound growth and transformation. Whether you're an educator or someone seeking inspiration and guidance in your personal journey, this episode promises to offer insights and encouragement to bolster your own resilience in the face of life's challenges.

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