Jake Berman

"Health Tips From Personal Trainer and Nutrition Specialist Jenni Berman..."

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Back to School Prep Guide

I cannot believe summer is winding down – how does time go by so quickly? Everyone always says time speeds up as you age… I truly think after having kids, time has become a thief. “The days are long, but the years are short” – except, really the days seem to be shorter, too!

Anyway, for some of us the school year is approaching. For others of us, the busy football season is approaching. For a few, hunting season is in full swing which means the traveling continues. Otherwise it may be the holiday season approaching, social season, kids sports season, or just your very busy work schedule continues on. No matter the event – preparation, discipline, and perseverance will dictate our success.

Success for what? Well, it really depends on you, though I would describe success as:

  • Daily Gratitude
  • Hugging my children and husband (fur pup or whoever your happy person is) for a little serotonin and dopamine balance
  • Adequate Protein, Carbohydrate, and Fat balance in my day
  • Daily movements (which for me is best early in the morning)
  • Choosing my dinner meals for the week on Sundays so I am prepared!
  • Grocery shopping for the week ahead of time so I am prepared!
  • Getting in breakfast each day!
  • Protein Snacks throughout the day
  • Proper Sleep Hygiene and schedule
  • Walking after meals – even if it is just 8 minutes!
  • Drinking 1 gallon of water (or more for me, but maybe slightly less for you)
  • Proper Electrolyte replacement

I guess the list could go on – but these are some basics that I try to keep in mind and hit daily to feel the best version of myself and to keep my metabolism revved up.

So, what is the Point??

The point I want to drive home… How do we stay ahead of the game? How do we stay prepared? How do we hold onto discipline? How do we do all of this during the busy seasons of life like school starting back, school sports, social season, hunting season, and football season?

Preparation is the Key to Success.


Number 1

First and foremost – having a cookbook or guide for dinner meals is huge.

Have you seen the cookbook I designed? It is available on Amazon (https://a.co/d/eGHx8KO) – this has gluten free and dairy free recipes (which can also be made with gluten containing or dairy containing ingredients). The recipes are macrofriendly for the whole family. They are easy and delicious. If you don’t want to use this cookbook, then find a different one that fits you for your goals and use it for inspiration. This takes a lot of time out of trying to figure out WHAT you are going to eat for the week! You may like skinnytaste.com or lowcarbyum.com !

Number 2

Planning out meals for the whole week on one special day of the week – for me this special day is Sunday.

Write out which recipes you are going to make for dinner each night – write this in the note section on your phone or on a sheet of paper hanging on the fridge. This will help you to stay accountable and prepared for the week.

Number 3

Grocery shopping for the whole week on one special day of the week and utilizing help for this.

Utilize Instant Cart, Publix Delivery, or a personal assistant to get your shopping done over the weekend or at the beginning of the week if you need to. Do what it takes to write out the grocery list, buy the items, and stock the house. If the items are there you are 90% more likely to actually utilize them and to stay on track. It also saves you time from stopping at the store multiple times per week (or stopping at restaurants and fast food)!

Number 4


This is a game changer when we are busy and don’t have 20 minutes to cook each evening. Throw the ingredients in the machine in the morning, set it, forget it, and come home to a perfectly cooked meal. If the meal does not contain vegetables, you can easily throw a frozen bag of vegetables in the microwave when you get home (and let them cook while you are changing your clothes, unpacking your lunch bag, or letting the dog out). Take an extra 5 or 10 minutes in the morning to throw it together – you will be thankful that you did.

Number 5

Staying consistent with a schedule to move.

Instead of getting up early three days per week and sleeping in two days per week – staying consistent with your schedule and getting up at the same time each day will make it easier for you and keep you more consistent. If you are working with a trainer two mornings per week, keep the same schedule and routine to do some movement on your own the other three mornings per week. Wake up at the same time each work day (work day that is). If you move your body in the evenings, stay consistent with this schedule each day. Make it a routine – our bodies do crave routine. Also, don’t forget your 5-10 minute walks after each meal… make this routine, too! You will find after 2 weeks of routine, your body craves it even more!!

Number 6

Writing down standards and gratitude points.

A goal is just a wish until you write it down and hold yourself accountable – then it becomes a standard and something we accomplish. Write down the standards for yourself and hold yourself to this. You are capable and have the opportunity – utilize this. Gratitude can do wonders on our cortisol (stress) levels, chemicals of the brain, and positivity within. This is life changing.

Number 7

Having easy snacks to grab OR also prepping snacks at the beginning of the week.

Prepping snacks on the weekend for the whole week is the best way to be prepared and achieve a successful week. I often times will make protein waffles or pancakes in bulk to have for snack, our infamous Turkey Hash recipe, Egg Bake or Egg cups, or even roll up my lunch meat slices for the whole week and place them into ziplock baggies. Anything that I can prepare to grab-and-go for snacks during the week is helpful! I also like SuperCoffee for a snack (the dairy free one of course) or adding a scoop of protein powder/collagen powder to iced coffee for a snack! Keep it simple!

Number 8

Consistent breakfast

I am sure you have heard SO many times how important breakfast is. It truly is – it is the start of blood sugar stability for the day. I like to make a protein shake at night and stick it in the refrigerator for the next morning. This allows me to grab-and-go in the morning! The Turkey Hash and Egg Bake recipes I discussed above are also great options to have a healthy, protein packed, breakfast prepared in the refrigerator. Simplicity. Preparation. Success.

Number 9

Proper Hydration

Proper hydration can actually improve metabolism, hunger, fat loss, brain function, muscle gains, sleep, energy… it is truly life changing. PUT A STRAW IN YOUR CUP! – But, seriously, it helps. Aim for 100 ounces of water per day or up to a gallon of water per day. Make sure you are replacing with the proper electrolytes!

Number 10

Sleep. Rest. Recover.

330 Billion cells regenerate within our body every night with proper rest and recovery. We need cellular regeneration for our metabolism, brain function, and energy. We need cellular regeneration to reduce inflammation. We have to make sure we are taking care of our body and utilizing the right supplements for our sleep cycle. Sleep Hygiene is also very important!

Use these tips as you enter into the busy season of life and see how much better your body feels!! 10 Tips can seem like a lot initially. Start with one per week. You will be amazed at how much better you feel with just making one small change at a time. Stay consistent and keep working hard!!

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Jenni Berman

Jenni Berman

Jenni, owner of Berman Health and Wellness, works alongside Berman Physical Therapy to help individuals get back in shape, improve their gut health, and to stay feeling young so they can stay in the game! After graduating from the University of Florida with a Bachelor’s in Applied Physiology and Kinesiology, she went on to obtain a Master’s of Physician Assistant Studies. She has a passion for helping individuals to feel better than they thought imaginable through natural approaches, nutrition, and whole body treatment. She is also a Certified Personal Trainer and Nutrition Specialist. When she is not working with patients or with clients, you can find Jenni on the boat, in the sun, enjoying time with her husband, Jake,her daughter Stella June, spending time in Jacksonville with her family, or playing with her [CUTE!] pups!!
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