The foundation of good health. Why we need a strong foundation. Tips and tools to develop healthy nutrition, exercise, water, and sleeping habits. ​

1. How to build
good health
Wake-Up Foundation
Presented by
Mykim Tran, Executive
Director

2. Agenda
The foundation of good health. Why we need
a strong foundation. Tips and tools to
develop healthy nutrition, exercise, water,
and sleeping habits.
Q & A

3. Building
Good Health
• Foundation: 80%
• Lifestyle: 20%

4. Nutrition: Eat the right amount
Not too little
or too much
Myplate.gov
Body
composition
numbers

5. A
balanced
meal

6. Variety
• 114 vitamins and minerals

7. Variety Sample
• Monday
• Breakfast: egg, spinach, banana, bread
• Morning snack: yogurt
• Lunch: pork, broccoli, rice
• Afternoon snack: apple
• Dinner: salmon, carrot/peas/corn, pasta
• Late snack: milk

8. Variety sample
• Tuesday
• Breakfast: Almond/nuts, cereal, green smoothies
• Morning snack: orange
• Lunch: Chicken sandwich with vegetables (lettuce, spinach)
• Afternoon snack: yogurt
• Dinner: Beef, green beans, rice
• Late snack: Grape

9. Water intake
60-70% OF WATER REPLACE DAILY
WATER LOSS

10. Water calculation: half of body weight
• Example: A person who is 200 pounds
• 200 divide 2 = 100 ounces of water/daily
• 100 divide by 8 = 12.5 cups of water/daily

11. Exercise
Recommendation
20-30 minutes
daily
4 types of
exercises

12. Endurance: 3 times

13. Strengthening: 2 times

14. Balancing: 2 times

15. Stretching: Every day

16. Before covid-19
• Monday: Strengthening (body pump class) + stretching
• Tuesday: Running + stretching
• Wednesday: Strengthening (body pump class) + stretching
• Thursday: Stair master + stretching/balancing
• Friday: Aerboic machine + stretching
• Saturday: Walking + stretching
• Sunday: Walking + balancing + stretching

17. During covid-19
• Monday: Running + stretching
• Tuesday: Resistance training + stretching
• Wednesday: Running + stretching
• Thursday: Resistance training + balancing + stretching
• Friday: Running/walking + stretching
• Saturday: Balancing + stretching
• Sunday: Walking + stretching

18. Sleep
recommendation by
ages
0-1year old: 12-18 hours
1-10 years old: 11-14
hours
11-18 years old: 8-9
hours
Adults: 7-8 hours

19. Sleep well
Solve your
problems

20. Example: Eating fruit habit (3 servings)
• March 1 – 31: Eat one serving of fruit daily for breakfast
• April 1 – April 30: Eat 2 servings of fruits daily, breakfast
and lunch.
• May 1 – May 31: Eat 3 servings of fruit daily, breakfast, lunch,
and dinner.
• Notes: 3 consistent weeks to build a habit

21. Example: Exercising habit (7 times/per week)
• March 1 –31, 2010: Exercise 1 time, Monday from 3-4pm.
• April 1 – 30, 2010: Exercise 2 times, Monday and Wednesday from 3-4pm
• May 1- 31, 2010: Exercise 3 times, Monday, Wednesday, and Friday, from 3-4pm
• June 1-June 30, 2010: Exercise 4 times, Monday, Wednesday, and
Friday, Saturday, 10am-11am
• July 1 – July 31, 2010: Exercise 5 times, Monday, Wednesday, Friday, and Tuesday, 3-
4pm, and Saturday, 10am-11am
• August 1- August 31, 2010: Exercise 6 times, Monday, Wednesday, Friday, Tuesday
and Thursday, 3-4pm, Saturday, 10am-11am
• September 1- September 30, 2010: Exercise 7 times, Monday, Wednesday, Friday,
Tuesday and Thursday, 3-4pm, Saturday and Sunday, 10am-11am

22. June 1-June 30, 2010: Exercise 4 times (Monday, Wednesday, and
Friday, Saturday, 10am-11am)
• Week 1: June 1-7: I accomplished in exercising 4 times
• Week 2: June 8-15: I failed, I only exercise 3 times
• Week 1: June 16-22: I accomplished in exercising 4 times
• Week 2: June 23 –29: I accomplished in exercising 4 times
• Week 3: June 30 –July 5: I failed, I only exercise 3 times
• Week 1: July 6-12: I accomplished in exercising 4 times
• Week 2: July 13-19: I accomplished in exercising 4 times
• Week 3: July 20-26: I accomplished in exercising 4 times

23. Example: Drinking water habit/10 cups
• June 1-June 30: 6 cups daily
• July 1 – July 31: 7 cups daily
• August 1 – August 31: 8 cups daily
• September 1- September 30: 9 cups daily
• October 1 – October 31: 10 cups daily

24. Sample: Schedule for drinking water
• 9am: 2 cups the first thing in the morning
• 10am: 1 cup
• 11am: 1 cup
• 12pm: 1 cup
• 2pm: 1 cup
• 4pm: 1 cup
• 6pm: 1 cup
• 9pm: 1 cup
• Before bed: 1 cup

25. Commitment
Be on time Quality

26. Q & A
• Contact: (916) 243-7076, Sacramento Ca, USA
• Email: info@wake-upfoundation.org
• Website: www.wake-upfoundation.org