Health Tips And Weekly Health Plan

The following weekly health tips are intended to be shared with your participants.  They are to be used as you wish.

  • You may copy them and hand them out after a weekly class.
  • You may copy them and send them as an attached document in an e-mail to your group.
  • If you create a group social media page, you may post these as weekly tips on the page for your group.

There is no limit to how you choose to use these health tips.  The purpose is to remind participants that their choices and actions outside of class are just as important as participating in physical activity.  These health tips help support participants on their road to good health.

Health Tip – Week 1

Carbohydrates and Proteins are used AT THE SAME RATE in the body!  So why are carbs “bad” and proteins “good”?


1 gram is about the size of a penny.

Calories are a measurement of energy.


It takes 4 calories to burn a gram of protein.

It takes 4 calories to burn a gram of carbohydrate.

It takes 9 calories to burn a gram of fat (so the body has to work a bit harder to use fat).


The Take-Away:  Food is not “good” or “bad”.  Food is just energy.


THAT BEING SAID:  Highly refined carbohydrates spike your blood sugar and “burn” quickly (leaving you feeling “crashed” more quickly).  Foods high in fiber and healthy fats provide sustained energy and keep you fueled longer.

Real food is the key to good performance.
have a look at this great health related video.

You MUST fuel your body to perform!

Health Tip – Week 2

The building of muscle is called “hypertrophy”.  If you think about exercise as creating little tears in your muscle fibers, as the body heals, those muscle fibers repair – hence making a stronger and larger muscle.


If you constantly tear down muscle fibers and do not give yourself time to recover, you will get an overuse injury.


Everyone repairs and recovers at different rates.  Listen to your own body.


If you feel lethargic, heavy, grouchy or irritable, and perhaps feel “brain fog”, it’s likely that you are overworking and need a break.


Think of the 80%/20% rule:

80% of your workouts should be somewhat comfortable.  20% of your workouts should be intentionally out of your comfort zone.  (If you try to go hard every workout, you’ll end up only performing mediocre in all of your workouts.  Make your recovery intentional and your work your best!)


The 80%/20% rule can be used for eating, too.  80% of the time eat real, unprocessed or minimally processed foods.  20% of the time, enjoy whatever you wish.  Just know that we often overestimate our good habits and underestimate our bad habits.  Keeping a journal may help you keep better track.

Health Tip – Week 3

Big goals may seem overwhelming.  In order to achieve big goals, it is essential to set small strategies along the way to help you reach your big goals.

Too often we label ourselves as “failures” or “not good enough”.  Then we give up.

That “self-talk” or voice you hear in your mind is a skill that can improve!


Think of a goal you would like to achieve (large or small).

Now list at least 3 strategies that you can accomplish today that will help you get there.


For example I want to improve a sports skill (my volleyball or tennis serve, my 5K time, my push up or squat, etc.)

  • Strategies may include: I will practice 15 minutes every morning or every evening.
  • I will search YouTube for tips from pros and then practice those tips 3 times per week.
  • I will get together with a friend or teammate 2 times per week to practice


If that skill isn’t improving, it’s not YOU that’s failing… it’s simply time for new strategies.  Strategies aren’t the same for everyone.  Re-think your strategies and find a new way to reach that goal.

Don’t ever give up on your dreams!

Health Tip – Week 4


Sleep is essential for our body to repair and recover from all the stress we place upon ourselves.


Assess your sleep.


There is no one-perfect sum of sleep that is appropriate.  Recommendations range from 7-9 hours per night, but your body may be different.


Are you getting adequate, restful sleep?


Do you feel refreshed and eager to start the day?


If not, why not? (Do you have bad habits with technology?  Is there the light in your room that affects your sleep cycle?  Do you work shift work?  If so, are there strategies to help you regulate your sleep better?)


Sleep is important (for your body and your brain).  If you feel your sleep is not as good as it should be, what are some strategies you can make to improve?

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