Back to School for them, Back to Fit for you!

It's "Wellness Wednesday" with Lindsay Vastola. She is the founder and president of Body Project Fitness & Health providing customized fitness training and “everyday eating” coaching. Her mission is to help men and women who “have no time for fitness” incorporate a healthy lifestyle amidst a busy schedule. Lindsay is an International Sports Sciences Association (ISSA) certified personal fitness trainer and has more than ten years experience in fitness, weight training, and sports conditioning. Visit Body Project at

Remember when you were little and how excited you would get to start school with all your new supplies, a new teacher, and a new schedule? Sometimes was a bit scary, but we soon enough got into the groove of the school year. So why should things change for us now?

Use “Back to School” to get “Back to Fit.” As you’re figuring out the new pick-up and drop-off schedules, activities, and homework time...why don’t you take a few minutes to take a look at your schedule and see how you fit in with this new schedule. Taking a few minutes to take care of YOU will give you the strength, endurance, and energy to a better mother, better wife, and better friend!

So here are few tips to help get you “Back to Fit” this year:

Upgrade your Family’s Food

  • Rethink the “convenient” foods that you’ve been buying in bulk. You may think it’s saving you time and money – but take a quick moment to read the ingredients of those foods your sending with your children to school. If it doesn’t rot outside of your child’s body, just imagine what it’s doing inside your child’s body!
  • Plan, plan, plan. Don’t leave anything to chance so you must plan your meals and snacks. Do your shopping for the week and create a “rolodex” of go-to recipes that you know are quick, easy, and that the entire family will eat (no more cooking multiple meals for kids and adults!)
  • Pick a “treat day” – we all need to indulge in our favorite fun treats! Pick a day (I like Fridays) that you and your family have for “treat day.” This will teach your children indulgence in moderation and give you some extra special family memories.
  • Sit down with your children for snacks. We are always on the go and we end up eating wherever it’s convenient. If you sit down and deliberately eat a snack or meal, you’ll be less likely to overeat and eat enough to be satisfied...keeping you from binging later in the day! Plus, it’s great family time!

Write Down your Schedule!
Just like your kids have a strict schedule, you should have one as well. Especially when it comes to getting in your workout. Write down your Monday through Friday schedule. Here are a few keys to keeping to a consistent workout program:
  • Always start on Monday. If you slip up on Monday, the rest of the week is a slippery slope.
  • Morning workouts are key! Get up 20 minutes early to get in a quick workout. It’s one of the most effective times of day to workout, and you know that later in the day there will always be something that “comes up” that keeps you from taking that time for your workout.
  • Go two days on, one day off and repeat. So for example, Monday and Tuesday morning you workout, Wednesday is your “off” day – so that means an easy walk, yoga/pilates – something less intense. Then Thursday and Friday workouts and a Saturday and/or Sunday workout.
  • Just move! There is no specific science to exercise – it’s all about getting your heart pumping, muscles moving, and a little sweat never hurts!

So in the spirit of “Back to Fit” season, here are a few “Back to Fit” checklists sure to help you get a perfect grade!

PLAN, PLAN, PLAN – don’t leave anything to chance!

Pre-bag snacks for the week **Beware of pre-bagged/convenience “health” snacks
• Berries, clemetines, edamame
• Keep bars handy – but don’t eat everyday!
• Nuts/dried fruit
• Cook extra chicken/turkey/fish for salads/sandwiches the next day
• Add beans/edamame to your salads for easy protein
• Take out meat to thaw first thing in the morning
• Always have snack available in your car, desk drawer, purse…

QUICK - BREAKFAST IDEAS (add fruit to breakfast everyday!)
Oatmeal w/1 tbsp natural PB and tbsp of dried cranberries
• Whole grain toast with eggs
• Turkey and cheese melt
• Toast, PB
• Meal replacement shake (not everyday)
• Greek yogurt, whole grain cereal, fruit
• Toast w/ ricotta cheese, low-sugar fruit spread or honey
• Cottage cheese w/fruit

SNACK IDEAS (add a fruit or veggie to every snack in the morning and afternoon!)

• Turkey roll-ups
½-turkey sandwich - 1 slice whole grain bread, add veggies
• 3oz. tuna fish (in water), light mayo – add mustard, light sour cream, Greek yogurt – on 6 whole grain crackers
• Meal Replacement Bars (look for sugar <> 10-20g)
• ½-cup raw oats + ½ cup unsweetened applesauce + cinnamon to taste
• 1 small apple + 1-2 tbsp natural peanut butter
• 1 cup Greek low-fat yogurt + fruit
• 15 plain roasted almonds + fruit
• 1 hard-boiled egg + 1 piece of fruit
• ½ cup cottage cheese + fruit/veggies
• String cheese, nuts, and berries
• Hummus with veggies


Kathleen Karluk said...

I love this blog entry!! I bookmarked it so I can come back and use it as a reference! Awesome, thank you so much for all the great ideas!

Mrs Mo said...

Kathleen-Thanks so much for visiting! Lindsay is so awesome. I swear, she could write a book with all of her great suggestions, tips and stories. Go to her website and sign up for her newsletter too. She adds a personal anecdote to her emails. So great!

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