Welcome to Week 2

“The magic you are seeking is hiding behind the hard work you are avoiding.”

Starting this week and each week moving forward we will start by evaluating our performance in the previous weeks. During this time I want you to really dive deep and be honest with yourself. This will always be a part of your weekly journaling task.

Journaling Challenge:

Focus 1: Making Habits Obvious and Easy

This week is all about removing triggers for failure and replacing them with triggers for success.

Focus 2: Adding in the good stuff to our nutrition plans

By adding in high quality nutrient dense foods we will naturally start to push out the low quality foods that we tend to eat in excess. Focus on adding in vegetables, lean meats, and healthy fats.

Focus 3: Total Daily Energy Expenditure (TDEE)

CALORIES!!!

Follow this LINK to calculate your Total Daily Energy Expenditure (TDEE)

Do not get too wrapped around the other numbers on the page, just focus on your calorie intake. I challenge you to eat this way, being plus or minus 100 calories each day for 2-3 weeks to see how it impacts your body and how you feel. At that point, you can evaluate and use the simple math below to adjust and continue to dial things in.

Simple math:

Use the resources this week to build your plan.

Week 2 Task:

1. Fill out Habit tracker daily

Week 2 Challenge:

30+ minutes of cardio on a bike, rower, running, or other and post a picture to social media and tag @TeacherFit_

**Comment on this post with 2 healthy foods you know you can add more of to your nutrition lifestyle.

Resources:

Food Portions

Welcome to the May TeacherFit 30 Day Wellness Challenge!

Week 1 is all about discovering your WHY and building self-awareness. Both of these steps are necessary task if we hope to build on this week and reacher full potential throughout the challenge.

Take time to read through the resources and task list and be sure to start your challenge off on the right foot. The official start day of the challenge is Jan. 15th. If you have any questions about the challenge or this week’s task, comment on this post and we will get you answers asap.

Week 1 Journaling Challenge: “A man or woman with a deep enough why can endure any how.” Take time to yourself and write why you want to improve your health and wellness. Go deep, be honest, and vulnerable with yourself.

Building Self-Awareness – make a list of where you need to improve, where you are ok, and what you are great at with regards to health and wellness. This will help shape your goals and habits as we move forward in the challenge.

Now that you have taken time to write out your WHY and build self-awareness, put your WHY across the top of your Habit Tracker, assign SMART goals to your WHY, and place your goals in the designated spot.

(Share your Habit Tracker with us on social media, tag @TeacherFit_)

Week 1 Task:

Resources:

Clean Eating Shopping List

Additional Reading: How to stop lying to ourselves: A call for self-awareness. By James Clear

We are excited to use our podcast platform to offer the TeacherFit Challenge to ALL educators so that you have an excuse to take care of yourselves and be your best. Your first task is to download the Habit Tracker below, fill in your goals for the 30 days and add 2-3 habits of your own that you want to achieve each day or multiple times a week. 

Habit Tracker (download it to edit or print)

Please check out our new Advocate Student Mental Health program. All districts and schools that join for the 21-22 school year will receive FREE access to the TeacherFit program for 100% of their staff.

Advocate Information

Enjoy this weeks Mindful Message from our Director of Mindfulness, Allison Carmichael. Follow and support her work below:

Instagram

Twitter

There are too many diets to count and all of the BS product to go with them but long term success comes down to two simple factors. 

Check out the TDEE Calculator here

Learn more about our TeacherFit Wellness program for your school

Learn more about our student mental and emotional wellness program for counselors

This weeks Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more from Allison and support her work by visiting www.Second2Arrow.com

On this weeks episode Nick discusses an article he recently shared on Twitter that received a lot of great feedback. The article is linked below and shares the story of an adult make who looked to make a lifestyle change with as little effort as possible. He chose to do so through walking and simple nutrition tracking. 

https://www.gq.com/story/get-fit-from-just-walking

Learn more about TeacherFit

Enjoy this weeks Mindful Message from Allison Carmichael, the TeacherFit Director of Mindfulness. Learn more about Allison and her work to support educators through her company Second Arrow at the link below.

https://second2arrow.com/

On this weeks show Nick interviews Dr. Jeff Parks, Principal of Parker Middle School, winners of the 2021 TeacherFit School Wellness Challenge. Dr. Parks shares his wellness journey as well as how he has built a culture of wellness at Parkside. Be sure to follow Jeff on social media below:

Jeff on Instagram

Jeff on Twitter

Learn. more about how to become a TeacherFit Partner School and join Jeff and his educators in the next TeacherFit Challenge: schools.TeacherFit.com

This week's Mindful Message from out TeacherFit Director of Mindfulness, Allison Carmichael. Check out more from Alison at https://second2arrow.com/