Transforming U: Physical


Transforming U: Physical Fitness

“If you're new to working out (or if you're just thinking about incorporating fitness into your life), first thing's first—congrats. Deciding to be more active is an incredible first step to cashing in all of the amazing benefits of exercise, from better moods to improved sleep to all-around higher confidence.”

Tips for optimal fitness:

  • Identify your "why," "what," and "how" so you can be clear about your goals (you can even write these down)
  • Try starting with three 30-minute workouts a week to pace yourself
  • Prioritize consistency over intensity
  • Find other active people to support your efforts
  • Do workouts you actually like—you're more likely to stick with it
  • To avoid burnout and injury, start slow and take breaks during your workouts
  • Accept that you'll have setbacks, and that's OK
  • Think of working out as an act of self-care
  • Don't compare yourself to people who are further along in their fitness journey
  • Know that results don’t happen right away, and that’s OK
  • If you're into numbers and stats, try wearing a heart-rate monitor to see how your body's working in real-time
  • Nix excuses by laying out your workout clothes, signing up for workouts, and meal prepping fueling foods
  • Practice gratitude for what your body can do right now (no matter what your future goals are)


What happens when you exercise

Five Ways Hiking Is Good For You

How to get active indoors

Chair-based exercises

Strength Exercises Using Everyday Objects

10 Minute Living Room workout

Article Reference:

Tucker, Alexa. (2018, January 02). 18 Fitness Tips These Trainers Always Give Their Beginner Clients, Self. Retrieved on 2021, May 17 from


Transforming U: Physical Nutrition

“Eating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern.

After all, a healthy diet can help reduce your risk of heart disease, stroke and lots of other things you’d rather avoid. The good news is, eating right doesn’t have to be hard or require you to give up all of the foods you love.”

Tips for optimal nutrition:

  • Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot
  • Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils
  • Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories
  • Eat reasonable portions. Often this is less than you are served, especially when eating out
  • Cook and eat at home. You’ll have more control over ingredients and preparation methods
  • Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy eating pattern


DJJ Lunch and Learn: Power Up Your Plate (Video)


Living healthy on a budget

Smart, healthy swaps

20-minute healthy meals

Healthy dinners in 45 minutes or less

52 Meatless Monday Ideas

Article Reference:

How to Eat Healthy without “Dieting”, American Heart Association (2017 January 10). Retrieved on 2021, May 17 from…