It’s back to school for the kids, so we thought this would be a good time for you to go back to school and refresh yourself on the ABCs of fitness, wellness and eating.
Flip through a few magazines and you will find articles on the newest dieting theories, the new quick-fix or latest magic food that will help burn the fat. Instead of buying into these gimmicks, think about these “lessons” as you continue on your journey to a healthier you.
Eating:
 Lesson 1: Eat a balanced and nutritious food plan every day
Lesson 2: Eat every 2-3 hours to keep your sugar levels and hunger in check
Lesson 3: Trade in white foods for whole grain
Lesson 4: Add healthy fats and cut out trans fat
Lesson 5: Skim the fat from dairy — choose low-fat and fat-free
Lesson 6: Replace soda and liquor with 8 glasses of water each day
Lesson 7: Switch from fried food to roasted, baked, sautéed; avoid processed food, opt for whole foods
Lesson 8: Add antioxidants, fiber, Omega-3, olive oil to your diet
Lesson 9: Try a new fruit or vegetable each week
Lesson 10: Ask questions when dining out, and tell the kitchen how you want your meal prepared
Lesson 11: Plan your meals and snacks
Lesson 12: Eat slowly and put the fork down in between bites
 Wellness:
Lesson 1: Make yourself Priority #1
Lesson 2: Give your self as much love and support as you give others
Lesson 3: Treat your body like a temple
Lesson 4: Journal feelings to help address deeper issues
Lesson 5: Splurge on non-food rewards — a luxurious bath, a massage, a spa get-away, new clothes
Lesson 6: Sleep 8 hours each evening
Lesson 7: Nurture relationships that are important to you
Lesson 8: Learn ways to de-stress — walking, yoga, massage, aromatherapy, meditation, deep breathing
Lesson 9: Positive self-talk
Lesson 10: Accept your body as it is now
Lesson 11: Get your yearly exams
Lesson 12: Learn to say “no”
Exercise:
Lesson 1: Stop making excuses, schedule the time in your calendar
Lesson 2: Lift weights 3 times a week, training your entire body each day. At the end of the weight workout, do at least 30 minutes of cardio. For optimum results, add one more cardio workout in the week.
Lesson 3: Challenge yourself and believe you can do it
Lesson 4: Change your exercise routine every 3 to 4 weeks to challenge your body
Lesson 5: Be consistent in exercise and the level of effort
Lesson 6: To get the most benefit from each workout, perform a mix of exercises —use the machines, your body weight, free weights and dumbbells
Lesson 7: Always maintain good posture
Lesson 8: Always wear the correct shoe, socks and support bra
Lesson 9: Remember to breathe while performing an exercise
Lesson 10: Set and define short- and long-term goals
Lesson 11: Make your fitness time fun — play tennis, swim, take a hike, etc.
Lesson 12: Be sure to stretch after working out
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