We are living through an unprecedented mental health crisis among children. Alarming studies show that even kids as young as five years old are experiencing suicidal thoughts. Cristina Ramirez, founder of DashStrom, believes the antidote lies in movement, mindset, and empowerment - and she, along with her co-founder Ketaki Desai, is on a mission to spark a national movement that transforms how we support kids.

In our recent conversation on the Trust Me Mom podcast, Cristina shared her powerful personal story, how DashStrom was born, and why fitness is just the vehicle for something much bigger: helping kids believe in themselves.

From "Problem Child" to Ironman to Empowerment Advocate

Cristina describes herself as a rebellious teen who lacked confidence and made poor choices. But when she became a mom, everything changed. Determined to be healthy for her two sons, she trained for and ran a 5K. That sense of accomplishment was life-changing.

“I felt like I had just won an Olympic gold medal,” she recalled. That small win led to bigger races and eventually Ironman triathlons. “I was a completely different person,” she said.  She wanted her kids and all other kids to have that powerful mindset too. 

Turning Fitness into a Tool for Confidence

Cristina’s journey led her to start a simple run club at her sons’ elementary school. After watching kids struggle through a 5K only to light up with pride at the finish line, she knew she was onto something.

“That moment of ‘I did it!’ - you can’t buy it. It has to be earned,” Cristina explained. “Confidence comes from doing hard things.”

She began developing a curriculum of games that would be both physically engaging and mentally empowering. These games simulate the challenge-achievement cycle: struggle, persistence, and success. Each activity is rooted in one of DashStrom’s eight “empowerment principles,” such as positive thinking. 

The Ice Cream Story: Teaching Kids to Manage Negative Thoughts

One game in the program illustrates how DashStrom blends storytelling with physical play. Cristina teaches kids to recognize negative thoughts like distractions on the path to the “ice cream store.” Just as you wouldn’t run across the street to hug a stranger, you don’t have to engage with every negative thought. Then kids play tag games where they physically practice turning negative thoughts into positive ones. The idea is that kids don’t just hear the lesson - they live it.
 
Who It's For: From Preschoolers to Preteens

Dashstrom serves kids ages 2 to 13. The structure of the games stays the same, but expectations evolve with age. “For a preschooler, saying ‘I am powerful’ at the end of class is enough. For a middle schooler, we want deeper reflection,” Cristina noted. And kids keep coming back - not just because it’s good for them, but because it’s fun.

A National Movement and a Side Hustle for Parents

DashStrom is now in 41 states and over 250 communities across the U.S. Cristina and her team train coaches - often moms and dads - who run the program in schools, churches, parks, and even shopping malls.
“We train people to become DashStrom coaches, and they do this as a side hustle... They make like 100 bucks an hour,” Cristina said. “Some people work full time so they will do it on the weekends... Some people will do it right after school and it also depends on the community.”

There’s also a deep sense of mission. “I believe that we are in a crisis that is unprecedented,” Cristina emphasized. Like many parents, Cristina is deeply concerned about children’s screen addiction, growing disconnection, and rising anxiety.
 
More Than Just Sports

Unlike traditional sports programs where confidence is a side effect, DashStrom puts emotional empowerment at the center. “Seventy percent of kids don’t enjoy team sports,” Cristina said. “This gives them another way to move, grow, and believe in themselves.”

Want to Get Involved?
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Parents, teachers, and community members can learn more or sign up to coach at dashstrom.com/hellocoach. “We train you for free,” said Cristina. “We show you how to do this and how to go into your community, how to talk to the school, and then what to teach in the classes.” The program includes training, background checks, safety protocols, and a supportive network of passionate people.
 
Cristina’s story is a reminder that resilience isn’t something we’re born with   it’s something we can learn, practice, and pass on. Through DashStrom, she’s helping the next generation grow up stronger in body, mind, and spirit.
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Want to hear Cristina’s full interview? Listen to the latest episode of the Trust Me Mom podcast.

​Parenting is tough. Parenting while stressed, sleep-deprived, and mentally stretched? Even tougher. That’s why I sat down with David Creswell, professor of psychology and neuroscience at Carnegie Mellon University, to talk about what science can teach us about wellness - and how parents can build resilience in everyday life.

David leads the Health and Human Performance Lab, where he and his team explore what helps people thrive under stress. Drawing from over a decade of research, David shared what he calls the “hallmarks of wellness” - core lifestyle factors that make a measurable difference in how we feel, think, and function.
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Whether you're caring for little ones, juggling work, or just trying to make it through the day, these hallmarks offer science-backed ways to take better care of yourself.

1. Relationships: It's About Feeling Supported
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Social support is one of the most powerful predictors of wellness. But according to research, it’s not just about how many people are around you - it’s about whether you feel emotionally supported.
David emphasizes that for parents - especially those with kids who need extra care -having a community of support (even perceived) can be a game changer.
“What seems to drive the biggest health benefits is the perception that you feel supported, more so than the actual amount of help you get.”
Even a short walk with a friend or a moment of shared laughter can reinforce that feeling of connection.
 
2. Sleep: The Overlooked Key to Success

Sleep might be the first thing to go when you become a parent - but it’s one of the most essential elements of health and cognitive function. David’s team studied college students' sleep patterns and found that:

• Students averaging six hours or less of sleep experienced significant drops in GPA.
• Total nightly sleep mattered more than naps or sleep timing.

For adults, poor sleep affects everything from decision-making to emotional regulation. Fortunately, Cognitive Behavioral Therapy for Insomnia (CBT-I) offers proven tools:

• Set a consistent wake-up time, even after a bad night.
• Keep smartphones out of the bedroom.
• Use your bed only for sleep and sex - no scrolling or stewing over stress.

If you wake up in the middle of the night and can’t fall back asleep, get up and walk around until you feel drowsy again - don’t lie in bed ruminating. 

3. Activity: Rethinking Exercise in “Snacks”

David recommends dropping the pressure to “work out” and instead embracing bite-sized movement.
“Even taking the stairs or parking farther away adds up. Movement 'snacks' count.”
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He also highlights social sports like pickleball, tennis, or walking with a friend - activities that combine movement and human connection for double the benefit.
If you're feeling overwhelmed as a caregiver, aim for small wins: stretch, walk, play, dance -even 10 minutes makes a difference.

4. Consumption: What We Eat, Drink, and Click
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David defines consumption broadly:

• Substances: Smoking and heavy alcohol use clearly harm wellness.
• Food: Processed, salty, and sugary foods hijack our cravings.
• Digital media: Social media overuse can increase stress, anxiety, and FOMO.

“We have to be thoughtful about what we consume - not just food, but our time and attention, too.”
Pro tip: If you enjoy a nightly glass of wine, try a half glass and sip it slowly. It’s not about eliminating pleasure - it’s about engaging with it mindfully.
 
 5. Mindset: The Engine Behind Everything

At the heart of David’s research is the idea that mindset shapes wellness. Whether it’s purpose, emotional regulation, or resilience, how we relate to our thoughts matters.

Through his app Equa (short for equanimity), David teaches core mindfulness skills:

• Concentration (focusing your attention)
• Sensory clarity (noticing your experience)
• Equanimity (staying present with discomfort without reacting)

“Meditation isn’t about relaxing - it’s like going to the gym. Distraction and discomfort mean you’re doing it right.”
Practicing even 5–10 minutes a day of mindfulness can reduce cortisol, lower blood pressure, and make you less emotionally reactive to parenting stressors.
 
Final Thoughts: Inventory Your Wellness

David encourages parents to reflect on each of these hallmarks of wellness:

1. Do I feel supported by others?
2. Am I getting enough restful sleep?
3. Am I moving in ways that feel doable?
4. What am I consuming - food, drink, media?
5. Am I taking care of my mindset?
6. (Bonus) Can I be kinder to myself when I slip?

 
 Tools & Resources

• CBT-I for sleep: Search “Cognitive Behavioral Therapy for Insomnia” for tips and free resources.
• Equa app: Offers short guided mindfulness sessions focused on building equanimity.
• Sleep clinics & behavioral therapists: These professionals can help you rebuild healthy sleep routines and manage stress.

  
This conversation with David Creswell was eye-opening and encouraging. As a parent myself, I know how easy it is to put yourself last - but neuroscience reminds us that your wellness is the foundation for your child’s well-being, too.
Want more science-backed support for parenting and mental health? Listen to this episode of the Trust Me Mom podcast.