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#281 No Yell November Challenge

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0:02

Hello, welcome back to called the homeschool episode #281 No Yell November Challenge.

You are here with me Meg, your host of the awesome homeschool podcast.

So excited to have you here.

Well friends, it is October, welcome to October.

0:20

I love the fall and I am getting ready for this year's No Yell November Challenge and I really, really want to help you succeed.

And so several of the podcast during October, probably two or three will be this month, will be helping you prepare for No Yell November.

0:42

It is a challenge I have been doing for years.

I want to say this is probably my fifth year of doing the No Yell November Challenge.

It often has looked different throughout the years, so I wanted to make some stuff up and tried it a different way this year just to always trying to think of a way to really help people.

1:01

So let's dive in and talk about yelling.

And why am I talking about yelling in the 1st place on a homeschool podcast?

Well when if you are like if your kid was in a regular school situation, right?

I hired teacher and you found out that that teacher was yelling at your kid, you would most likely be livid.

1:20

And just like I will not tolerate you treating my kid that way and you would probably pull your kid out.

And yet we are baffled when we are the ones yelling at our kids.

Like why won't my kids listen to me?

Why won't my kids just do what I say?

1:37

So like, your kids not going to like a public school teacher who's yelling at them.

They're also going to struggle with mom or dad if you are yelling at them.

So it affects everything in your home if you are constantly yelling at your kids, lots of stuff.

1:55

And we're going to get into some of that today.

But This is why I talk about it with homeschooling, because I want homeschooling to just be fun and I don't want it to be so hard.

So I was thinking about this, I've started running again.

Well, I mean, I'm always kind of running, but like trying to go fast again and running with my sister.

2:11

So we're, we're increasing mileage and we're doing hills and we're doing all of these types of things.

And it's interesting on days that we do hills, we live at a base of a just under a 12,000 foot mountain, right?

So lots of hills around here.

And on those days on the hills, you are just dying.

2:27

Our heart rates are super hard, a high and it feels so hard and your legs so heavy, right?

And you're just like, why am I doing this?

This is so sticky hard.

And it was interesting because we ran on Saturday last week.

We did 9 miles, but we were running down a Canyon and we were significantly faster.

2:44

We felt amazing.

It was so much fun.

Like we could have kept going and it was so awesome.

So parenting is just like running, right?

And sometimes when you are running downhill, it feels not so bad and it's pretty easy and it's pretty enjoyable.

3:02

But when you're running uphill, it's really hard and really challenging.

So I want your parenting to be like running downhill, riding a bike downhill, anything where like you have to put forth the effort and actually move your legs.

But it's so much easier doing it downhill.

So when you are calm, safe, can speak kindly to your children, have conversations with them without yelling at them, it is like parenting downhill.

3:26

But when you are fighting with your kids, yelling at your kids, screaming at them, calling them names, whatever it is, threatening, punishing, all of those types of things, it is like parenting uphill.

And it is so much harder.

So you have to parent either way.

So why not make it easier?

So learning to not yell at your kids makes parenting easier, makes homeschool easier, makes your just whole family dynamic culture easier.

3:51

So, so I'm just so passionate about learning like teaching people to not yell at their kids.

If you know my back story, I grew up in a home with a lot of yelling, abuse, lots of things that were not awesome.

And when I had my own kids, what did I say?

4:07

Like, I'm never going to yell at my kids.

I'm never going to do this.

And then I got kids and I was like, whoa, like I actually don't know how to parent without yelling at them.

And so that's what I did.

I resorted to yelling, but I hated it and I didn't want to do it any like I thought, there has to be another way, right?

4:24

So you are finding me after 23 years of parenting, of all the research I've done, all the things I've done, and now I don't even know the last time I yelled at my kids.

And it's awesome, and I have some amazing fruit from this, that the way our family dynamic is, our family culture, our home school's easy.

4:42

Our home life just runs a lot smoother.

Not perfect.

We're not perfect because we are not robots, but it just is like once again, running downhill.

So I want that for you as well.

So today I want to talk about why about yelling.

Why do we yell?

And so you can get into it like we yell because it works, right, which a lot of times it does.

5:06

But like, let's get a level deeper of why do we actually yell?

And it usually begins with something that triggers you, something that puts you into that state of fight or flight of the part of your brain, right.

So it would probably fight if you are going to that yelling and being reactive.

5:23

So that's why when you go into that fight or flight, you feel like you get there from zero to 100 pretty darn quick.

So if you are really overstimulated often and having lots of triggers and you're just kind of operating in that fight or flight space, you are probably very reactive.

5:40

So like we're breaking it down is at some point in your life you found something triggering and then your brain started learning like, oh, these things are dangerous.

And this is how we react to it.

We yell, we do these types of things.

So it just becomes a havoc and it becomes your automatic response.

5:59

So what do a lot of parents do?

They try to control their kids so that they don't feel triggered anymore, so that they won't yell.

And that is not only exhausting, but it doesn't work.

So yelling has many long term negative side effects.

6:18

And I want to talk about three of them today.

And it's interesting because I will have people like people talk quite openly, like, yeah, I yell and I'm OK with it.

And you can choose what you want to think about yelling.

But and, and it does work, you will get a result.

But I like to compare it to somebody on a weight loss journey.

6:35

Starving yourself will totally work.

You will lose weight with anorexia.

However, you will have some very, very negative consequences and side effects of that, right?

Your help, your hair, your like the your emaciated event like organs start shutting down, right?

6:53

So yeah, like you are thin.

But was it worth the cost?

But somebody who is willing to become healthy by just slowly changing their diet and exercising, it gets to enjoy long term health without being the sick and exhausted of somebody who's not eating.

7:11

So same thing with yelling.

It works just like starving yourself works for weight loss.

It has some very serious and pretty terrible long term effects.

Now I will say this though, that like doesn't mean you have to be perfect.

7:28

I like to live by the 8020 rule.

Now I don't have will like just don't yell at my kids whatsoever.

But if you are like, I am million my kids, I don't want you to beat yourself up.

I want you to remember the 8020 rule.

So going back to health, if 80% of the time you eat pretty well and 80 percent, 80% of the time you're exercising pretty well, you can still be really healthy.

7:49

So if 80% of the time you are staying calm and 80% of the time you are just talking to your kids and listening to them and not being reactive, then in some of those 20 percents, you can come back from that, right?

It's not like it's so intense that you can never come back from it.

8:05

Just like if you go out and have pizza or a doughnut one night, it doesn't mean that you gained 20 lbs that night, right?

You just go back to eating healthy the next day.

Just like when if you do mess up and you yell, you just apologize and you keep trying and keep trying to get better, right?

But I do want to talk about some of the long term effects of what happens to your kids if you are yelling much more than 20% of the time, if it's a daily thing, multiple times a day, if it's really explosive.

8:31

Lots of times with yelling too, there are mean things being said.

So it's not even like what's going on, but it's like, you're so stupid.

Why are you this way?

You're such an idiot.

Why do we have to do this, right?

So there's a lot of times there's a lot of mean words being said while yelling.

So one of the negative side effects from yelling, which happens with your kids, is that it teaches your kids that they actually don't even need to listen to you until you yell, which is so interesting because you're yelling because they don't listen to you.

8:59

And then they Start learning, well, I don't even have to listen to until they start yelling because then that's when I know it's serious.

And so like, you have to be the cycle breaker of this one.

You can't just say, well, like kids start listening to me so I don't yell.

You have to be the adult in this situation and learn to quit yelling.

9:18

And what, what will be so beautiful is when you then start building that connection, your kids will just start listening to you.

And it's like, Hey, time for bed and people are like awesome.

Or, or maybe you can have a conversation about it.

They're like, actually, is there any way we could say 5 minutes later and do this thing and, and you could actually have a conversation about it versus just my way or the highway.

9:40

So that's the first unintended consequence is that it teaches your kids not to listen to you, which is even more frustrating.

This one is super sad.

The consequence?

Kids who are yelled at have more anxiety and depression.

This is because yelling activates the amygdala and the prolonged activation leads to anxiety and depression.

10:02

The amygdala is their fight or flight response to your yelling.

So they can be jumpy, stressed out because their bodies are worn out from being in that heightened response.

So sometimes from yelling and whatnot, it just makes that kid really anxious.

10:17

Like I don't know what's going to set my parent off.

Sometimes I do this and they're fine.

Sometimes I do this and they're not fine.

So it creates a lot of that anxiety.

And 3rd, the one, I'm going to be like just three of the things I'm going to be talking about.

There are more.

Your kids keep the cycle going and they actually become yellers themselves.

10:36

I sometimes have clients talk to me about their teens and how their teens will yell at them.

I always ask where did your teen learn to yell?

And almost every single time it is a learned behavior from parents.

And so sometimes we want to say, do what I say, but children will do as you do.

10:56

Here is the great news.

Those were kind of serious for a second, but like, here's the great news.

All of these effects go away when you learn to stop yelling.

When your kids start to see that you are safe and build a connection with them, they start to listen.

11:12

They do their chores, they do their school work, and they go out of their way to help.

All without yelling and no manipulation required.

No force, no threats.

It's amazing when your kids feel safe around you.

The brain can calm down so they aren't feeling anxious and depressed.

11:28

Now I know there are a multiple reasons why a child could feel anxious or depression.

Depression, but I'm referring specifically to the anxiety of being yelled at and the depression from feeling like you're just not good enough because your parents are yelling at you and maybe the words that they are saying as they are yelling.

Then finally, when you learn to be calm and in control of yourself, guess what happens?

11:47

Your kids learn to be calm, kind, and in control of themselves.

It is magical.

So like I was saying, I've done this challenge several years in a row and I want to make a sit up this year because I really want to see people succeed.

So I've desired to make it a legitimate challenge, right?

12:06

So there's going to be a buy in and they're going to be top three winners who will all win some pretty amazing price.

I was telling my husband what some of the prizes are going to be and he's like, Oh my gosh, that is awesome.

So really, really excited about that.

So a big part of this challenge will be taking care of your fundamentals each day.

12:25

So like I was saying that when you have your own fight or flight response and you're feeling triggered, you are much more reactive and more inclined to yell.

But when we can take care of your most basic needs, which are your fundamental needs, it allows your brain to calm down and think clearly, right?

12:43

Because when you have thoughts like this is a problem, this is dangerous.

Your brain doesn't know the difference of I'm being chased by a dog or like my just, I'm telling myself that this is an emotional problem, right?

Your brain's going to overreact the same way and go into that fight.

So when we take care of our fundamentals, I like to call it opening up our window of tolerance so that we are more tolerant of children's behavior, which then allows us to actually teach them appropriate behavior at a later time.

13:12

It was interesting too.

My son was laughing where I can't remember, I was driving, I think I had four kids in the car and my 7 year old was in the car making really annoying noises.

And it was funny because it didn't even faze me, but he was like blah bloop, just like really, really loud, annoying, annoying noises.

13:29

And I, I don't remember exactly what I was saying, but I went like, Oh yeah, baby, drop the beat.

And I was like, what?

And I did it back to him.

He's like, and let's go.

And so it was like it ended up being this funny thing and him making a loud noise and then me making a loud noise and my 18 year old son was in the back and he goes, you are so awesome.

13:47

He goes, this is so cool.

Like this is so annoying.

He was totally annoyed with these noises.

And he goes, there was no fight.

There was no, you didn't get mad at him.

You didn't stop like he made.

And it ended up being like five loud noises.

But a lot of times when our window of tolerance is so closed, those loud noises are triggering.

14:05

And then it's that yelling to shut up yelling.

Can't you ever be quiet?

I can't even think straight.

So when we open up that window of tolerance, we take care of our fundamental needs.

Then we can just play with it.

We can roll with it.

We can do some awesome things that keep a relationship versus causing a relationship to start falling apart.

14:25

So the biggest part of the challenge will be taking care of your fundamentals each day.

Now they hopefully they're not too hard, but it is a challenge.

So I do like for some of you, some of the things may push you, but you actually don't have to be perfect in order to win or anything like that because it's all going to be point based.

14:44

But they're just going to be small and simple things to help you get started on taking care of your most basic needs and opening up this window of tolerance.

So there are 7 different categories where you can earn a point every day.

And I broke them up into individual points so that if you missed one thing, it's not like your whole day is ruined, but just like you just missed one point for that day.

15:05

So you can win, get 7 points a day.

So I want to go through these with you.

So the very first one is your sleep.

All you have to do is track it.

So this is not saying you have to have seven hours of sleep or 9 hours of sleep or 8 or whatever it is, but just tracking it because sleep is such a big one that affects your mood and sometimes it's the biggest of the dominoes that affects your mood.

15:28

So tracking your sleep is just going to give you great information.

So if you are tracking and you're like OK, let's see, I went to bed at midnight.

I had to get up at 6:00.

So I got six hours of sleep last night.

OK, I need to be very aware that my window of tolerance might be pretty small today.

15:44

So we're going to need to go slower.

I'm going to be need to be much more aware of things that trigger me and I'm going to like have a thought plan ready of like it's not the end of the world if they can't find their shoes or I don't need to ruin a relationship over math problems, right?

16:00

Whatever it is you need to do sometimes even if like I can tell my window of tolerance is really small and like maybe my boys are bickering like their play fighting is what they call it.

And I will just look at them and say, oh, my window is pretty small today.

And so it's a common term in our house, but I like, so could you guys take this into another room or would you like me to leave?

16:19

Like I don't have the bandwidth today.

And it's like, oh, OK, so once again, I'm not asking you to be perfect, but tracking the sleep just helps you to start getting information of like, oh, when I am averaging 8 hours, I'm feeling pretty amazing.

When you know when you've had the new baby and you're hardly getting any sleep and your emotions are all over the place, it just makes so much more sense why it's so hard after you have a baby's 'cause you're so sleep deprived and knowing you just need to go a lot slower.

16:47

So all you have to do is track your sleep.

What time did you wake up?

What time did you go to bed?

Super duper simple.

The next one is about food and how much food affects your mood.

So instead of being like outrageous and super strict or something, all I want to require of you to get your point for this is to eat 2 servings.

17:07

And it can be two servings of fruit, 2 servings of veggies or one fruit, one veggie, just two servings of fruit and or veggies each day.

So have an apple, eat some carrots, right?

Like so maybe throwing it in with lunch, throwing it in with dinner because real food like your body needs it right?

17:24

And it helps you to think when we live in a world and over process fake food, it is so hard on your mental state.

Another big thing with food too, and this isn't part of the challenge, but just FYI, the biggest roadblock I see with homeschool moms is they actually don't eat.

17:41

And so it's like, feed all the kids, make sure everybody else is taken care of.

And then I'm starving, my blood Sugar's dropped.

And so I'm irritable hangry, right?

And so I'm just like this ornery monster.

So even thinking ahead of time, like, OK, you're actually right, Meg.

17:57

I don't even eat one of the teens I was working with because we do a lot of the fundamentals with teens too, especially teens of mine that have a lot of anxiety and depression, which from not parents who yell at them, right?

It can't exist outside of that.

But when we work on these fundamentals, it's just crazy.

18:15

Like one of the girls I was working with, she didn't eat breakfast.

So then she was really Moody and mopey and just exhausted and lethargic.

And so I said, just drink a protein drink in the morning.

Like don't make it big and fancy.

Don't make it anything you have to prepare, but just to get something in your body.

18:31

And so it's been interesting just seeing through this lovely young lady of just like I'm feeling so much better.

I can think clearer.

My day is running so much better just from some actual food in her body.

And then we'll like always trying to improve it slowly, right?

So but for the challenge it is to get some real food in your body, but just being aware of like, OK, I definitely need to eat 3 meals a day.

18:53

I'm actually I got what it was it last summer.

I got all my blood work done and is a hypoglycemic.

I know my blood sugar drops really low pretty fast.

My sister's a diabetic, so she tests all of our blood regularly.

And so she'll always laugh like my fasting blood sugar is so low.

19:10

And she's like, oh, you should not ever be somebody who goes a long time without food.

And I think, Oh yeah, I could, I could tell you that, right.

So for me, I love to do 3 meals and two snacks in the day.

Like, well, I guess I do a snack right after I work out, then a later breakfast, lunch, a snack and then dinner.

19:26

And that works really good for my blood sugar, keeps me, keeps my mood up right.

And then just trying to work in as much real food as I can.

But to get your points, just the two servings of fruit and or veggies.

Let's see.

OK, the next one is water.

This is this 1 can be like as I was thinking about this, I'm like this is so easy, but the more people I talk to, this actually could be very difficult for you.

19:49

So I'm asking you to drink 65 ounces of water each day.

Now just a good baseline for a lot of people is to take your body weight, half it and try to drink that many ounces.

So 65 is if you are what, 130 lbs?

20:06

So you can kind of play with that, but I am putting a the benchmark of 65 oz.

If you get something like a water bottle that's I'm trying to think they're 32 oz, right?

So it doesn't have to be exactly 65, but about 65 ounces of water each day.

So drinking two things of water like that, adding in some electrolytes in it.

20:26

So maybe if you're like, I'm so bored with water, some a little bit of flavoring with electrolytes, even essential oils, something to get your body hydrated.

When you are dehydrated, it affects your mood, it makes you honorary irritable.

Then you have a headache.

20:41

And when you have a headache, you're not very kind and patient, right?

So you have to be drinking your water once again, like so many people are living off of soda, coffee, juices, right?

And they're not ever getting real water into their system.

20:58

And when I work with somebody, and So what I'll usually do with the especially the teens, as I'll say like, hey, you don't even have to give up any of those other drinks, but you have to match it.

So if you go get a 32 ounce soda, you have to also drink 32 ounces of water.

And this one girl I was working with, she was, she was making me giggle.

21:15

She was like, that was just too much.

So I actually quit getting the soda and just started drinking the water.

Or maybe she went smaller soda and like doubled the water, right?

But eventually she got off soda and she goes, man, I didn't even realize how bad I was feeling all the time.

Like I can finally think clearly.

21:30

I don't have headaches anymore and she was feeling so much better.

So water to get your point each day is 65 ounces of water.

And if you are not used to drinking water that much water, get it in earlier sooner than later so that you are not up all night using the bathroom.

21:50

And if you're already there, then maybe think about, do I want to add some more?

So I try to drink a gallon a day feels great.

Like a lot of times people are like my skin looks so much better.

I like just your body needs water to run.

So anyway, 65 ounces of water helps your mood.

All of those wonderful things.

22:06

All right, now this next one.

Now this one could also be a tricky 1 if you are used to being more sedentary, but movement affects your mood so so greatly.

And there's been research done and they call it the depression threshold and the exact numbers like 5000 and something steps a day.

22:26

So I've rounded up to 6000 steps a day.

But people they say that walk under 6000 steps a day a lot of times are significantly more depressed than people who walk over 6000 steps a day.

So you will need something like a smart watch, a smart ring like an aura ring, a tracker app on your phone, or even a little pedometer.

22:46

Go and grab one and clip it on your pants as you walk around whatever is best for you.

But getting in those steps a day and exercise just makes you feel better.

When you exercise it is like taking an antidepressant pill.

And there are awesome studies showing that exercise is actually significantly more effective in boosting your mood than a pill.

23:10

So when you feel better and you're feeling happier, what happens to your nervous system?

You can handle situations better.

You can think clearer.

You are less reactive, which means you are less likely to yell.

So this one can be fun to do with your kids, right?

23:28

Let's break it up.

Let's go on a walk.

Just something to get moving to get those steps in.

I remember.

So a lot of these fundamentals I well, all these fundamentals I learned when I did the Creation Coach course with Brooke Snow several years ago.

And I remember there was as it got to the winter months and I was like, what do I do?

23:45

Because I didn't have a treadmill yet.

And so sometimes I would just walk around in my living room and just do my circles because I'd be like at 5500.

So I'm like, I've got to finish my steps now.

I've been doing this for so long, it's just easier.

Today was a run day, so I'm already at what do I?

I'm already at 11,000 steps today, but on days that I'm not running right, So maybe I'm going to run errands.

24:05

So I'm going to park further away.

Maybe I'm going to walk all the aisles to just make sure I'm all getting in my steps.

It's awesome if you be outside, but you can do it totally do inside as well just to get those steps in every day to help your mood.

So once again, just one point for that and then let's see the next one.

24:25

Let's see is either either you can pick one, you can do both, or just pick 1.

So either meditate or journal for 5 minutes.

And both of these are once again amazing for your mental health because we want our nervous systems regulated so we can be thinking clearer.

24:43

Journaling is such a great way to get out your frustrations on paper, right?

If you were like, I wanted to yell at my kid and like they were doing these things and like you're getting it all out.

When you do that, you become almost that third party witnessing the things that you're writing because as you were right, all of a sudden, like when you really just like anger, right and get it all out, then your brain can start calming down afterwards.

25:05

And like, you know what, they are only four and it was an accident.

So maybe it's not the end of the world that they did this right.

Or if you're writing about a teen and it was like, you know, I was so mad.

They came home 5 minutes late, blah, blah, blah.

And I was like, Oh my goodness.

I, I told my family I would be home this time the other week.

25:21

And I was home 30 minutes late and I didn't call anybody or do anything like, oh wow, I was really overreacting or, or whatever that would look like for you.

So journaling is such a good way to just get out some of those frustrations.

Also a great way to make a plan beforehand, right?

25:38

Of like, OK, today is thinking about something, the things that usually can both bother you, right?

Some triggers or whatnot.

So I know for some people like this is the day we have to leave the house and so we have 5 little kids and I have to get them all ready to go.

And we never know where our shoes are.

25:55

Getting out the door on time, whatever it is.

And like making a plan in your journal, like OK, today we have this class this afternoon.

So in the morning we're actually going to go set out our shoes.

We're going to get everything ready in the morning.

So when it's time to go, we can just go.

And once we're in the car, I'm just not even going to worry if somebody's hair didn't get brushed or I'm not going to worry if like one kid forgot 1 shoe or whatnot.

26:17

Like we're just going to go making that plan.

Meditation, same idea.

Sometimes you can do a meditation where you throw things right just through your thoughts.

You can also do envisioning yourself being calm.

Breathing just also helps calm, calm your mind, gets you into that calmer state out of that fight or flight part of your system of really that really deep breathing to calm yourself down, to make that plan in your brain of like, OK, this is what we're going to do.

26:45

This is I can see myself staying calm.

I can see myself walking away when frustrated or whatever that looks like.

So you're just do 5 minutes.

You can pick and it can even be like meditating.

It doesn't have to look like sitting on the ground.

27:01

And what is it called?

Crisscross apple size.

What is that called?

Cross leg, palms open, right?

You can do meditation, walking, walking, meditations.

You can do meditations in your bed lying down and doing that deep breathing just like make it work for you.

So 5 minutes a day.

Then the next one for your fundamentals is a 15 minute digital sunrise and a 15 minute digital sunset, meaning no screens for 15 minutes after you wake up and getting off screens at least 15 minutes before you go to bed.

27:33

Spending too much on a screen can significantly impact your mood.

Prolonged screen use, especially on social media, can lead to feelings of anxiety, stress, and even loneliness due to constant comparison or information overload.

The blue light from screens also disrupt sleep patterns, leading to irritability and fatigue.

27:51

Reducing screen time allows for more real life converse connections, mental clarity and a more positive, balanced emotional state.

So you can see why when we're on a screen too much and if we're feeling stressed, anxious, lonely, we're comparing the blue lights.

We're not sleeping as well.

28:07

It's going to be so much harder to stay calm the next day.

When a kids like this is stupid.

I don't like this.

Or somebody breaks a bowl and somebody else is running around half naked and you're like, I'm not cut out for this, right?

If you are exhausted and overwhelmed and just completely shutting down, you're going to lose it.

28:23

So when you can be off that screen and just all of these things are to support your mood, then the last thing that you can earn a point point for each day is that you didn't yell.

So you can earn 7 points every day.

And like I said, at the very end of the challenge, you will take a screenshot of your tracker or a picture of your tracker and you'll e-mail it to me with your score.

28:47

And the top three people are going to get some pretty amazing prizes.

So that part's just fun.

The challenge part is just because maybe you're like me and when it's a challenge, like, OK, I'm all in.

I've, I've got this, I'm going to do it.

But it's also to get the ball rolling.

So sometimes when you do a challenge like this, then it's like, OK, we can get things going and I can keep some of these habits up because I really saw how they were supporting it and just keep it going.

29:13

But you have to remember that this challenge can also completely change your family.

And that is a bold claim, but it is true.

I have received countless messages about the whole family dynamic changing, how kids started listening, how angry or grumpy kids were, less angry and less grumpy moms finally feeling joy in their home and in their home school, enjoying motherhood at a completely different level.

29:42

I hope this challenge will help change thousands of more homes this year, including yours.

Everyone who signs up will get daily emails of encouragement and tips to help you succeed.

Friends, helping to restore the family is what I feel called to do and by helping parents to gain tools to keep the peace in their own home is healing relationship and restoring families and for generations to come.

30:10

I hope you will join me this November and this year's No Yell November Challenge.

You can sign up on my website www.coachmagthomas.com or from my Instagram bio.

I cannot wait to see you there.

Have a good one.

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