Healthy Back to School

Molly Wichman, personal trainer in Lee's Summit, shares health and wellness tips for fitness & health. Todays tip is staying healthy during back to school time.

The summer break is winding down, and that familiar mix of excitement and anxiety is

building as families prepare for the new school year. Between shopping for supplies, adjusting sleep schedules, and mentally preparing for busier days ahead, it's easy to let healthy habits slide during this transition period. But this is actually the perfect time to establish sustainable routines that will carry you through the entire school year.

The key to maintaining your health during schedule changes isn't perfection – it's flexibility and preparation. When your routine gets turned upside down, having a few reliable strategies in your back pocket can make all the difference between thriving and merely surviving the semester ahead.

Fuel Your Day: Quick and Nutritious On-the-Go Options

Mornings will inevitably become more hectic once school starts, but that doesn't mean breakfast has to be a casualty. Preparing grab-and-go options the night before can save precious minutes and ensure you're starting the day with proper fuel.

Make-Ahead Breakfast Options:

• Overnight oats with Greek yogurt, berries, and a sprinkle of nuts

• Hard-boiled eggs paired with whole grain toast or a piece of fruit

• Homemade breakfast muffins loaded with oats, bananas, and seeds

• Greek yogurt parfaits layered with granola and fresh fruit

Smart Snack Solutions: When hunger strikes between classes or during after-school activities, having nutritious snacks readily available prevents the vending machine temptation. Think protein-rich options that will actually satisfy you rather than leave you crashing an hour later.

• Trail mix made with nuts, seeds, and a small amount of dark chocolate

• Apple slices with individual packets of almond butter

• Hummus with cut vegetables like carrots, bell peppers, and cucumber

• String cheese paired with whole grain crackers

• Homemade energy balls made with dates, oats, and nut butter

Lunch That Actually Keeps You Going: The key to a satisfying lunch is balancing protein, healthy fats, and complex carbohydrates. Mason jar salads are incredibly convenient – layer the dressing on the bottom, followed by sturdy vegetables, proteins, and greens on top. When you're ready to eat, just shake and enjoy.

Other portable lunch ideas include wraps made with whole grain tortillas, lean proteins, and plenty of vegetables, or bento-style boxes with a variety of small portions that keep meals interesting.

Adapting Your Workout Routine for a Changing Schedule

The transition back to school often derails even the most dedicated fitness routines. The trick isn't to abandon exercise altogether but to adapt your approach to fit your new reality. This might actually be an opportunity to discover more efficient or enjoyable ways to stay active.

Start with Shorter, More Frequent Sessions: If your usual hour-long gym sessions no longer fit your schedule, try breaking exercise into smaller chunks throughout the day. A 15-minute morning routine, a walk between classes, and some stretching before bed can be just as effective as one longer session.

Make the Most of Transition Periods: Use the first few weeks of school to experiment with different workout times. Some people discover they're actually morning exercisers once they try it, while others find that afternoon workouts help them decompress from the day. Pay attention to your energy levels and mood to find what works best for you.

Embrace Flexibility: Have a Plan A, B, and C for your workouts. Maybe Plan A is your ideal 45-minute gym session, Plan B is a 20-minute home workout video, and Plan C is a walk around the neighborhood while listening to a podcast. Having options removes the all-or-nothing mentality that often leads to giving up entirely.

Building Sustainable Habits for the Long Haul

The most important thing to remember during any schedule transition is that consistency trumps perfection. It's better to do something small every day than to have an elaborate plan that you can only follow sporadically. Focus on building habits that feel manageable and realistic for your new schedule.

Remember that it typically takes a few weeks to adjust to a new routine, so be patient with yourself during this transition period. Your goal isn't to have everything figured out by day one, but to gradually find a rhythm that supports your health and wellbeing throughout the school year.

As you head into this new academic season, prioritize the basics: adequate sleep, nutritious food, regular movement, and stress management. These foundations will serve you well not just during the back-to-school transition, but throughout all the challenges and opportunities that lie ahead.

The main thing to remember is where you came from and what you overcome.  Make sure to reflect back on how your summer is compared to previous summers.  What is different?  How do you feel compared to last summer? What are changes you can make for next summer?

“The key to a healthy life is having a healthy mind.”

In Good Health,

Molly Wichman

Personal Trainer Lee's Summit