Category Archives: Personal Development

May 9, 2013

Four Simple Ways to Prevent Back Pain at Work

Caring for young children is one of the most important jobs in the world. However, the importance of this occupation can be quickly overshadowed when you’re constantly in pain. All of the standing, stooping, bending, pulling, twisting, and lugging you do in a day can really do a number on your spine and back. Here are some things you can do to prevent debilitating back pain from happening to you:

Get control of your core. One of the best ways to prevent back pain is to strengthen your transverse abdominis muscle, which is sometimes called the body’s natural weightlifting belt. This muscle is instrumental in stabilizing the spine and pelvis when you lift. The stronger it is, the less strain your back will endure when you’re lifting children. One exercise you can do to strengthen this muscle is to pull your abs in like you are trying to move your belly button towards your spine.

Lift infants and toddlers properly. When one of your charges needs you to comfort him, the last thing you’re thinking about is proper lifting techniques. However, if you want to prevent lower back injuries, paying attention to your form when you lift an infant or toddler is important.

Here’s how the Department of Defense Ergonomics Working Group suggest caregivers lift infants off the floor:

  • Put one foot next to the infant and straighten your back.
  • Push your bum out and slowly lower yourself down to one knee.
  • Adjust the baby’s position so that he is close to the knee that’s on the floor.
  • Slide the baby from the knee that’s on the floor to the middle of your thigh and then lift him onto the opposite thigh.
  • With your palms facing up, put both of your forearms under the infant and hug him close to you.
  • Keep your back straight, head forward, and buttocks out.
  • Lift by extending your legs.

Toddlers are heavy, so avoid lifting them whenever you can. In instances where you have to lift a tot, stand with your feet shoulder width apart, straighten your back, and squat down. Bring the child close to you, hold her securely, tighten your abs, and use your leg muscles to lift.

Stretch your back to keep it pliable. When you work with children, you do a lot of bending and twisting. If the range of motion in your back and spine is limited, you could easily strain yourself and pull muscles. Doing simple stretching exercise during and after work can improve your flexibility and make bending and twisting motions easy.

Support your back when you’re sitting on the floor. Sitting on the floor to interact with youngsters is part of your job. However, it can place strain on your back and spine. Whenever you’re doing floor activities, sit with your bum against the wall to help support your lower back.

Lifting properly, strengthening your ab muscles, supporting your back and improving your flexibility can help you prevent back pain, and allow you to give youngsters the kind of quality care they deserve.

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May 7, 2013

Finding Calm in Chaos

There are plenty of things to love about being a childcare professional, but the stress that goes along with the job is certainly not one of them. Sometimes the pressure of caring for a group of children can be more than some early childhood educators can stand.

Childcare professionals spend their days planning lessons, managing tiffs, cleaning up potty accidents, wiping noses, changing diapers, picking up toys, scrubbing bathrooms, dealing with parents, conducting activities, prepping materials, soothing fears, serving meals, hanging bulletin boards, bandaging boo boos, and so much more.

On top of all of the job-related duties, many early childhood professionals have to worry about making ends meet each month because the pay is often subpar. If providers don’t find ways to relax during the day, this type of physical and mental chaos can lead to burnout.

Don’t let the stress of your job cause you to crash and burn. Use these quick tension-relieving techniques during the children’s naptime to help you relax and rejuvenate.

Mini-Meditation

Relieve the mental drain of your day with a quick mini-meditation exercise. Sit in a chair and close your eyes. Clear your mind and take in the silence. Take three, slow, deep breaths. Inhale through your nose and exhale through your mouth. After you’re done, slowly open your eyes and resume your day.

Brow Massage

A simple brow massage will have you feeling refreshed in no time. Sit down in a chair and prop you elbows on a desk or table. Place your thumbs under the inner portions of your eyebrows and relax your neck so that the weight of your head rests on your thumbs. Hold the position for a few seconds. Then use your thumb and index finger to gently squeeze the brows a few times.

Neck Rolls

Loosen knotted muscles with simple neck rolls. Sit down in a chair and look up at the ceiling. Lower your left ear to your left shoulder and hold. Slowly roll your head forward and bring your chin to your chest and hold. Roll your head to the right until your right ear is to your right shoulder and hold. Inhale and exhale slowly through your nose while you do the neck rolls. Repeat the movements three times.

If you’re not careful, the stress of working in the childcare industry can take a toll on your wellbeing. You can combat the effects of job-related stress by taking a few minutes during naptime to do neck rolls, brow massages and mini-meditations

Let’s get social and share!  Follow us on Facebook.  Be inspired by us on Pinterest.  Or, pick up the phone and give us a call.  We’re here!  Our whole community benefits from shared experience.  We want to share with you!  Sign up to receive our newsletter, The CCB Report, our top three favorite and informative posts in your inbox weekly.

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April 18, 2013

Spring Offers a Fresh Start for Your and Your Business

“Out with the old, in with the new,” is what you chant when the New Year rolls around. But here you are  in the middle of April, and you never got around to that “new” start.  Are you ready to simplify your business and feel healthier while you do it? If you answered yes to these questions, here are some things you can do to get started.  It’s never to late to start, and Spring is the perfect time to clean out and clean up.

Embrace Technology

There’s no point in running from technology; it’s not going anywhere. In fact, if you want to keep your business competitive, embracing technology is a must. If you don’t already have a website, get one. If you don’t already have software to help simplify your administrative tasks, consider investing in some. A website can save you time by making all of your childcare information available to existing and potential clients with the click of mouse.

A website also serves as a round-the-clock marketing tool; so even when you’re snoozing, your website is working to boost your business. Investing in childcare software can help streamline mundane tasks like bookkeeping, record-keeping, and payment tracking. Software can also help you keep track of employee records and payroll hours.

Get Some Business Training

Knowledge is like money. You can never have too much of it. Consider taking some marketing or business workshops, seminars or classes. Business training can help you learn how to target your marketing efforts, keep accurate records, screen employees, and other things related to operating a business. Business concepts are universal, so the workshops don’t necessarily have to be related to childcare. You can tweak any information you learn to fit your needs.

Get Serious About Your Health

Your health has a direct impact on the way you do your job. If you’re tired, stressed, and weak all the time, there is no way you’re going to be effective at any job you do. Making the following lifestyle tweaks will help you feel healthier and allow you to do your job more effectively:

  • Get at least eight hours of sleep per night.
  • Find ways to reduce stress.
  • Reduce your consumption of processed foods, and add more fresh fruits vegetables, whole grains, beans and nuts to your diet
  • Drink half your body weight in ounces of water each day.
  • Reduce your caffeine intake.
  • Get at least 30 to 60 minutes of moderate cardiovascular exercise five days a week.

    • Being healthy, beefing up your business knowledge, and using technology to streamline your business will help you improve yourself and make your job easier in the New Year.

    Let’s get social and share!  Follow us on Facebook.  Be inspired by us on Pinterest.  Or, pick up the phone and give us a call.  We’re here!  Our whole community benefits from shared experience.  We want to share with you!  Sign up to receive our newsletter, The CCB Report, our top three favorite and informative posts in your inbox weekly.

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    March 25, 2013

    Spreading Yourself Too Thin?

    Have you noticed that almost as quickly as the opportunity to get some peace and quiet – or sleep arises – it is immediately chased away by nagging thoughts that are punctuated with worry and guilt about all the things you haven’t gotten done today?

    Whatever rest and relaxation you were thinking about getting is now out of reach and you are left feeling heavy with guilt and worry about whether your best is good enough.  In addition, you have spent your entire day tending to the needs of demanding (but lovable) children that have left you completely drained and unable to think about doing anything more for anyone else (including yourself).  This is a common situation among childcare providers who are trying to do too much and be all things to everybody in their lives.  The truth is, that it is impossible to be all things to all people and the only one who will suffer is YOU!

    By wearing too many hats, you reduce yourself to a life that lacks fulfillment and self-satisfaction.  It’s normal for you to wonder whether you have done enough to console your own child, to ensure your spouse knows you love them, to maintain your important friendships, to take care of your household duties and to put your very best forward with the children while you are at work.  However immersing yourself in guilt and worry destroys your self worth and eventually, your health.  There are plenty of reasons that people suffer burn out, stress and depression and this is definitely one of them.  In fact, caring for others as a profession makes you three times more likely to put yourself last and suffer from mental anguish about whether you are doing enough.

    Instead of losing sleep over what you lack and priding yourself on making long to-do lists, use your energy to reward yourself for what you do accomplish.  Which is A LOT!  Understand that when you stop rushing from one thing to another – you will find that you can draw more joy from your every day life and tasks.  How many times have you felt yourself becoming easily frustrated or anxious at work and at home because of self-imposed pressure you put on yourself to be perfect? In the end, your tension only rubs off on the children you care for and your family.  As a result, you feel overwhelmed, guilty, and missing out on valuable opportunities to ‘seize the day’ and truly live in the moment.  It’s pretty difficult to enjoy a sunset, a bubble bath or read the latest Rosemary Wells masterpiece to a class full of bright-eyed children if you are wrought with guilt and anxiety.  When you choose to live in the moment and truly enjoy your time, even doing menial things – you will find that life naturally begins to look and feel better.

    Guilt and worry are wasted time you could use to feel good about yourself and be proud of all you do.  Instead of making to-do lists, make ‘done’ lists and start appreciating all you do, all you’re capable of and the huge differences you make in the lives of those around you.  Now that is something to get some sleep over!

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    February 29, 2012

    Four Simple Ways to Prevent Back Pain at Work

    Caring for young children is one of the most important jobs in the world. However, the importance of this occupation can be quickly overshadowed when you’re constantly in pain. All of the standing, stooping, bending, pulling, twisting, and lugging you do in a day can really do a number on your spine and back. Here are some things you can do to prevent debilitating back pain from happening to you: Continue reading →

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    October 29, 2011

    Is Fitness Interfering With Your Professionalism?

    Mrs. Morgan took her preschool class on a field trip to the local pumpkin patch. They went on a hayride, walked the corn maze, and played with the animals in the petting zoo area.  It should have been fun, but not even halfway through the field trip, Mrs. Morgan was gasping for breath, had pains in her lower back, and could barely keep pace with the kids.

    To make matters worse, when 27-year-old Mrs. Morgan stooped down to play with the rabbits on the farm, one of the workers noticed her struggling with her balance, so he took her by the arm and helped her up. When the outing was over, Mrs. Morgan vowed she would never take her class to the pumpkin patch again – it was just too much for her to handle. Is this really the best solution? Continue reading →

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    May 3, 2011

    You Can Eliminate Your Debt

    If you’re like many Americans, you own one or two vehicles, have a mortgage and are saddled with unwanted debt. Who among us doesn’t like the finer things of life? But what if having the finer things in life leads you into a vicious cycle of debt that keeps rising and keeps your nose to the grindstone?

    That newest trinket or gadget might make you feel better for a little while – or until you get your Visa bill. If you’re serious about eliminating your debt, then it’s time to stop spending and start planning. Continue reading →

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    April 26, 2011

    Using Colors to Reduce Stress

    Children are a joy to be around, but caring for them everyday can cause a lot of stress. While stress is a part of everyday existence, too much of it can take a toll on your mental and physical health. Surrounding yourself with the right colors can help reduce some of the stress caring for kids can bring. Continue reading →

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    April 14, 2011

    5 Key Tips To Deal With Difficult Parents

    A cranky Mom, a Dad who constantly finds fault, every childcare worker eventually runs across a parent with a bad attitude – difficult people are everywhere. These kinds of people can zap your energy with their rude, inconsiderate, unapproachable and controlling ways. Since you can’t change difficult people, and you can’t run and hide every time you see them, you might as well learn how to deal with them. Here are some tips to help. Continue reading →

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    April 14, 2011

    The Secret of Improving Parent Communication

    Effective communication between early childcare professionals and parents is important to encourage parental involvement, and to improve the success of children. Parents have busy home and work lives, so staying connected with them on a consistent basis can be a challenge. Thanks to advances in technology, administrators and teachers can use the Internet to provide a means of reliable, accessible, and convenient communication with parents. Continue reading →

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