Barrack Online: Physical Health and Wellness

Walk to Israel Challenge
Walk to Israel Challenge Description

Nutrition Tips
and Recipes

  • Drink one glass of water per hour of class.
  • Limit high sodium, pre-packaged foods.
  • Have 5 fruits and vegetables a day. 1 portion = size of your fist.
  • Cook a meal with your family! There are lots of great recipes online.
  • Be creative and make your own snack mix.
  • Try to avoid emotional (bored, stress, upset) eating.
  • Be sure to balance energy in (calories: drinks and food) and energy out (movement).

Snack ideas

  • Almonds 
  • Dark chocolate
  • Air-popped popcorn
  • Fruit salad 
  • Greek yogurt
  • Frozen grapes 
  • Veggies (and hummus) 
  • Homemade trail mix
  • Apple and peanut butter

Your Exercises
for This Week

Sunday: 40 Bicep Curls (find something to use as a weight!)

Monday: 25 push-ups

Tuesday: 30 body weight squats

Wednesday: 50 sit-ups

Thursday: 25 tricep dips

Friday: 50 walking lunges

Saturday: 60 Bicycle Crunches

Track your trek to Israel on this form!