As Health Promoters we have a mission to help individuals make healthier lifestyle choices that will lead to enhanced well-being, greater productivity, and more satisfying lives. We have studied and been trained in fitness and health promotion. We are in the business of helping people achieve a greater level of health and well-being. Whether you are fat or thin, young or not so young, tall or short, you can change your physique and enjoy a new and healthy lifestyle. We stress the significance of nutrition and moderate and regular exercise to help you achieve your ideal physique. It is possible to change the way you look and feel. We are here to help you do that. Check out our page for more information on how we can help you achieve a better you!
● Aim for eating 5-7 servings of fruits and vegetables per day. These are the best foods you can be consuming. They are loaded with vitamins and antioxidants that help fight disease (including cancer).
● At minimum you need 8-10 cups (8 ounces) a day. When you exercise and sweat you need more water to replace what you lose through exercise. A good way to drink enough water throughout the day is to drink 2 cups (16 oz.) of water before each meal. This is also a good way to get rid of fake hunger and fill up so you eat less food at each meal. If you are hungry between meals or after your last meal, drink water. Staying hydrated reduces food cravings and suppresses appetite. Avoid juice and soda—they are loaded with unneeded sugars and calories. You can add flavor to your water with a squeeze of lemon or adding cut up fruit to your water.
● Never bounce when stretching. Stretching is to elongate the muscle slowly over time, not to tear it. Go as far as you can without while feeling a gentle pull in the stretched muscle. Never go to the point at which you feel pain. Hold each stretch for 20 to 30 seconds. Remember to stretch both sides.
● Set goals in two parts: long-term and short-term goals.
For example, a long-term goal can be to get back into a size 6 pair of jeans. A short-term goal may be exercising 5 days a week and decreasing your body fat percentage by 3% by the end of the season.
● Keep a food log of what you are eating. Keeping a food log helps you to be more aware of everything you are eating and how much you are eating. A food log is proven to be key in weight loss and weight management. Write down every meal you eat and drink and the portion size of what you eat and drink.
–Whitney Hebbert, MS
Health and Wellness Coach