If you struggle with teacher bulge September–May, don’t wait for summer to start living healthier; small changes can make the difference! Get tips from certified personal trainer and rehab specialist, Chris Foudy.
1. Calories in verses calories out.
- 80% of the battle is fought with nutrition. Plan healthy, balanced meals and snacks ahead of time to ensure a calorie deficit.
- 40/40/20. A good rule of thumb for planning meals is 40% protein, 40% carbs, and 20% healthy fats.
- Eat 6 small meals a day. It’s important to keep your metabolism burning calories throughout the day.
2. Move!
- Sit down and stand up off a small chair 20 times.
- Push-ups off your desk. Have your class join in!
- Walk on your lunch break. Walk around the playground. Get out and run with your class!
- Choose active brain breaks and do them with your students!
3. Avoid traps.
- Don’t go to the teachers’ lounge when you are hungry. If you must indulge, eat a smaller portion.
- Don’t eat when you are stressed; rather, find a quiet spot and take three deep breaths.
- Drink water. Many people get dehydrated and think they are hungry. (Drink water 20–30 minutes before recess and lunch.)
Even if you do not see physical changes right away, living a healthy lifestyle will help you sleep better, manage stress, and have more energy! What teacher couldn’t use more energy?
Heather Foudy is a certified elementary teacher with over 7 years’ experience as an educator and volunteer in the classroom. She enjoys creating lessons that are meaningful and creative for students. She is currently working for Evan-Moor’s marketing and communications team and enjoys building learning opportunities that are both meaningful and creative for students and teachers alike.