6 Easy Tips to Stay Healthy This School Season

The 6 Things You Should Do Every Day to Stay Sane and Healthy This School Season

We’re headed back to school and perhaps you are too, or maybe you have kids that are headed back into the school routine.  Either way, school schedules require adjusting.  You can stay healthy during this busy time by following these 6 tips from the Expert Coach Center Instructors.

  • Tip #1 – Go For A Walk

Staying physically active is important during these ‘seasonal’ changes.  Seasons could refer to the familiar four (spring, summer, autumn, and winter), to other variations such as football season or the school season which is upon us.  These changes disrupt our daily patterns, which affects our health.

walk wellness coach

One thing that I do to stay healthy during the school season is to walk.  Yes, it is as simple as that.  I walk everyday after work for 30 minutes.  Mentally and emotionally, it is a great de-stressor.  Walking boosts endorphins which are responsible for blocking pain and supports pleasure and a sense of satisfaction.  Physically, walking improves your cardiovascular heath, strengthens bones, and supports a healthy metabolism (fat burning!).

So start off the school year right…go for a walk!

– Michael P. Bertulfo, DHEd(c), MS, CHES

  • Tip # 2 – Just Be You

“When you find yourself at a place of feeling overwhelmed with life’s responsibilities, take some time to be by yourself and just be you. Nature has a way to feed the body, mind and soul with stillness & peace. Take a walk in the park or beach and just take nature within and every cell that makes up You. This will settle, rest and replenish your total being. The responsibilities will be waiting to be taken care of when you get back, but the time that you take to care for YOU are only available if you reach out to embrace and benefit from them. Nutrition is not only what we physically feed our bodies to eat from foods, but also what we feed it from our attainable beautiful environments like… Nature.”

– Dr. Lopez-Belin,  EdD CHES CLC CHHS

just be you wellness coach


  • Tip #3 – Hydrate

Often times when we’re on the go with busy schedules, we forget to nourish our bodies and rehydrate.  Our body is made up of 60-70%.  Water is a vital nutrient that helps to move other nutrients throughout our bodies and helps to rid the body of toxins. Water is so vital that we can not live past three days without it!  Think of water as a life force.  Being hydrated can help prevent you from feeling exhausted and run down.  So how much water should you aim to consume?  Here’s an easy way to figure out how many ounces of water you should consume.

Take your body weight (i.e.: 130lbs), and divide by 2 (i.e.: 130/2 =65).  In this example, the person should consume 65 ounces of water a day.  More if they are an athlete, less is they have water retention health issues.  Luckily we consume water through fresh fruits, vegetables, and other beverages.  Therefore, it’s safe to take the recommended number from the above calculation, and divide by two.  In this case, we would advise this person to aim for at least 32.5 ounces of water per day.  That’s about four 8oz glasses of water.

water bottleMake consuming water as easy of possible and you’re more likely to hit your goal.  I purchased these 9oz Life Factory Glass Water Bottles for convenience. They are small and light enough to fit in your purse, briefcase, gym bag, lunch bag, etc. so you always have water available for easy consuming. I bought one in each color for each person in my family, so they all have the convenience to stay hydrated.


  • Tip #4 – Pack Healthy Snacks

When you’re on the go, eating healthier can be tough! Some days it may seem like your only option is fast food and vending machines.  Unfortunately, high fat and high processed foods will further deplete your energy and lead you into a downhill slump.  Take a few minutes the night before to pack healthy snacks, so your ability to nourish your body is stacked for success.

On Sunday’s I make a big tray of cut up veggies for easy packing throughout the week.
This week, they are paired with a healthy ranch dip made from 1 cup greek yogurt and 1 tbs of ranch seasoning mix, however you can eat them plain, add flavored hummus, or even guacamole to keep your taste buds engaged.


  • Tip #5 – Establish a Tech Free Dinner Table

Create a technology free dinner table.  At no time should there ever be technology at the dinner table.  The table is where you nourish your body with food, nourish your mind with conversation, nourish your soul with prayer or gratitude, and nourish relationships with quality time.  Even though the images below are somewhat cheesy stock photos, they still convey a powerful message.  You can feel the disengagement in the first photo.  When you look back in 20 years, what do you want your family to remember about your dinner table?  Technology is engrained in every part of our lives so it’s really important to preserve some technology free time to reengage with family.


Family busy on technology

Family eating dinner together

Establish a technology free dinner table.


  •  Tip #6 – Breathe

Lastly, breathe.  We move so fast sometimes that we forget to just breathe and slow down. Listen to classical music in the car to calm your mind.  Meditate in the morning for a few minutes before you start your day.  Or create a ritual of deep breathing on your walk from your car to the front door after work.  Whether it’s three deep breaths, five, or ten, every breath helps to put you in a state of relaxation and it helps to leave the stressors behind you as you walk into the house to what matters most.  Family.

Does the thought of changing the lives of others, while improving your own excite you? The Expert Coach Center is a Virtual Wellness Coaching Certification Program, composed of a 6 course curriculum series in Coaching Foundations, Nutrition, Fitness, Stress Management, Relationships and Life Balance. 


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