Health & Wellness Blog

Nutrition and Fitness Tips

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  1. Start slow! Sometimes we get so excited to lose weight or train for something that we forget our mind and bodies need time to adapt. To get the most lasting results, adopt new habits one a time and give yourself some grace on the learning curve. If trying out a new fitness routine, start with 1-2 workouts a week or if incorporating healthier eating habits, try making 1 small change every couple of weeks.
  2. Don’t let perfect become the enemy of better. Most of the time successful long term weight management is found by those who take the “better” approach. Perfection is a lofty and unrealistic goal, so set your sights on doing better. That may mean skipping the drive thru at lunch, but then keeping your favorite treat after dinner.  
  3. Just move! Find a way to build movement into your day. Walking the dog, taking the stairs, an evening stroll after dinner, parking farther away, etc. are all small but effective ways to build more movement into your day. Step trackers can also be a fun and effective motivator for movement.  
  4. Eat the Rainbow. Aim to make your plate reflect mothers nature’s colors. The nutrients that are found in colorful plant foods help protect us from disease and keep us energized and healthy.
  5. Break bread together. Meals are best when shared with family, friends and community around a table. These shared meals create a ritual of nourishing the mind, body and soul all at once. Food is meant to be enjoyed and appreciated together.  

3 John 1:2 

Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul. 

by Amy Beyer
Fitness Instructor & Nutrition Coach, Kelly’s Bootcamp 
Posted by Amy Beyer with

Health Tips for Kids Going back to School

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Here are a few health tips to think about as the kids go back to school!

  1. Encourage your kids to get enough sleep. School-aged children need 9-11 hours per night and teens need 8-10 hours per night. Blue light emitted from electronic devices interfere with sleep. Turn off electronics at least an hour before bed.

  2. Remind your kids to wash their hands before eating. Washing with soap and water is best, but if your kids cannot make it to a sink, try slipping a small hand sanitizer into your (older) child’s lunch box.

  3. Flu season starts in September. Schedule a flu shot at your child’s primary care office or check with a local pharmacy to see if they are offered. Flu shots are not perfect, but they provide some protection against influenza. Flu shots CANNOT give you the flu.

  4. Consider getting your child an eye exam before school starts. Kids may not complain of not being able to see well and poor vision may affect academic performance. An optometrist can assess for both nearsightedness (difficulty seeing far away such as reading a chalkboard/Smartboard) and farsightedness (difficulty seeing objects close to them such as difficulty reading).

  5. Start the day right with breakfast and plan for a well-balanced lunch whether you pack it or they buy it. Talk to your kids about nutrition and why it’s important. See the Mayo Clinic link below for general information and specific guidelines by age.

  6. Encourage conversation with your kids about school by asking specific questions about classes, friends, teachers, etc. This may give you insight to their world and help you identify potential bullying.

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Photo by nrd on Unsplash.