SPRING WELLNESS WORDS
HEALTHY HABITS 4 U
PGSD WELLNESS TEAM HEALTH HABITS
Sleep is ESSENTIAL for 3 team members.
* Turn the TV off at 10 PM and DVR any shows which are on later than that.
* Start a nightly routine at 9 PM to be asleep by 10 PM.
* Track sleep on an app.
Exercise is a PRIORITY for 5 of the team members.
*Use Fitbit or Fitness Band (Several use FitBit which provides competition, motivation and tracking.)
* Use of App, My Fitness Pal or another app to track progress.
* Gym memberships. (See Wellness Webpage re. partial reimbursement for gym membership fees.)
* Back up plans for days a gym trip isn't possible ( Ex.Yoga with Adrien via internet.)
Smart Snacking is IMPORTANT for 2 of the team members.
*Pre-plan the snacks.
* Keep healthy snacks on hand. (In car and house.)
* Set a goal of 5 fruits and veggies/day.
THE HABIT LOOP
USE THE SAME CUE
PROVIDE THE SAME REWARD
CHANGE THE ROUTINE
NATIONAL WALK@LUNCH DAY
April 27, 2016 is National Walk @ Lunch Day. Turn your working lunch into a walking lunch. See the PGSD Wellness Team Members in your building to find out if your building is participating in the walk.
HEALTHY HABITS 4 U: EXERCISE
In 2002, researchers at New Mexico State University, studied 266 individuals who worked out at least three times a week. The reason why exercise became a habit for them was because of a specific reward they started to crave. In one group, 92 percent of people said they habitually exercised because it made them "feel good". In another group, 67% said working out gave them a sense of accomplishment. He suggests if you want to start running each morning, choose a simple cue ( like always lacing up your sneakers before breakfast or leaving your running clothes next to the bed.) and a clear reward (a midday treat, a sense of accomplishment from recording your miles, or the endorphin rush). When your brain starts expecting (craving) the reward, it will become automatic to lace up your jogging shoes each morning. pg. 51
According to our survey, a number of you were interested in a 5 K training program. A popular resource is Couch to 5 K. Here is one plan you can accomplish in 9 weeks and another Couch to 5 K plan you can accomplish in 10 weeks. You'll be right on track to be in shape by the end of school!
If you're an overachiever and ahead of the plan you might want to participate in the May 13 Education Foundation Race and Kids Fun Run. You can join the 94 Pride and Falcon Fitness Elementary and Middle School Students who are completing their own 8 week running program. The application and more details are available on the PGSD website.
Not ready to run but want to walk for exercise? Contact me and I'll provide the book, Walking 4 Wellness . Submit your request here and enroll in DeStress U.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM!!
IBX NEWSLETTER: HEALTHY YOU!
- To Sweat or Not to Sweat?
- Home Cooking for Health
- Spring Clean Your Plate
- Tame Your Shame
- Rock Your Relationships