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Tim Connor

Student Health Plan. Tim Connor. High School Health Education. Tools. Daily Food Log Work-out clothing Water Bottle Small Towel Comfortable Sports shoes. Strategies. Balanced Diet Goal Setting Motivation Daily Record Hard Work Celebration. Did you know?. Longer Life Happier Life

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Tim Connor

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  1. Student Health Plan Tim Connor High School Health Education

  2. Tools • Daily Food Log • Work-out clothing • Water Bottle • Small Towel • Comfortable Sports shoes

  3. Strategies • Balanced Diet • Goal Setting • Motivation • Daily Record • Hard Work • Celebration

  4. Did you know? • Longer Life • Happier Life • Role Model for Kids • More Energy • Inspiration to others • Healthy Lifestyle “Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.” –Eleanor Roosevelt

  5. Balanced Diet The Food Pyramid has been revised to meet the individual needs of every person, rather than generalize the entire population.

  6. Healthy Diet Five Components: • Adequacy • Balance • Moderation • Variety • Calorie Control

  7. Adequacy • Getting enough of the essential nutrients from the foods you eat. • Starvation is not a healthy weight loss tactic • Get adequate vitamins; minerals; fiber • Caloric intake supports your physical activity • Food provides the needed energy for your physical activity

  8. Balance • Too much of anything is bad! • Too much protein will result in the body storing it, much like fat • Consuming too much of one food is neglecting other foods that have vital nutrients. • Consuming small portions of a variety of foods help make a balanced diet.

  9. Moderation • Limiting the amount of a nutrient(s) in your diet • Moderation does not mean you eliminate nutrients from your diet • Eliminating fats and sugars completely can make the craving for them worse, because your body will need them! • Eating is a refueling process, not a contest. Limit portion sizes to the needed amount rather than the desired amount.

  10. Variety • Variety keeps your diet exciting! • If you’re eating a variety of foods, chances are you’re getting adequate amounts of the needed nutrients. • Eating a variety of foods also helps the balance aspect of your diet. • Eating a variety of foods will help keep your diet from getting boring. There are endless possibilities.

  11. Calorie Control • Track your calories using https://www.choosemyplate.gov/SuperTracker/default.aspx • This online tool is perfect for tracking all aspects of your diet. • Limiting your calories to what you NEED is a simple concept that goes a long way • Your caloric intake will vary based on the amount of activity you do on a given day

  12. Stay Motivated • “Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.” –Eleanor Roosevelt • Remember that the temporary sacrifices you make bring infinite rewards. • Set practical goals for yourself and reward yourself WHEN you attain them. • Keep an organized record of all your results to ensure you can see your growth.

  13. Assess your Fitness Level • You need a starting point before you start! • Take your heart rate before you walk or run a mile. • Time it and record it. • Check your flexibility with a sit-and-reach test. • See how many push-ups can you do in 1 minute. • Try other ways of assessing your fitness level.

  14. Make a Fitness Plan • Set your goals • Make a routine work-out plan • Make time in your schedule for exercise • Give yourself time to recover • Print out posters for motivation

  15. Organize Your Equipment • Have all the equipment you need set up before you start • Have your daily food log ready so you can record every single meal. • Have your comfortable gym clothes clean and ready • Get quality running shoes that fit well • Have a water bottle to help you stay hydrated • It is good to have a small towel so you can use it for sweat and cleaning machines at the gym

  16. Start Your Fitness Slowly • Take it slow at first so you can practice the skills of the workouts. • Warm up before the exercise and cool down at the end. • Break things up into different parts so you are no overwhelmed. • Try to distinguish between muscular and tendon/ligament pain to prevent injury

  17. Record exercise results • Keep a log of the progress you make as you continue your exercise plan • Keep record of mile times to see if you improve • Record weight to monitor weight loss/gain • Record strength records to see if that is improving as well. • Take a before and after picture and see if there is a difference.

  18. Big Picture Healthy Nutrition Daily Exercise Healthy Long Life

  19. Reap the Benefits • Reduced chance of diabetes • Reduced risk of heart disease • Helps reduce blood pressure • Helps build up and maintain bones • Helps brain function • …There are truly infinite benefits

  20. Conclusion Once you find what motivates you, you have you necessary tools, and you have set up your plan, you are ready to permanently change your life for the better. Good luck!

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