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"Your assumptions are your windows on the world. Scrub them off every once in a while, or the light won't come in." - Isaac Asimov

Fit = nutrition + exercise + sleep

1. Nutrition ¹
• 1/2 of plate should be vegetables and fruits
• 1/4 of plate should be whole grains
• 1/4 of plate should be protein
• Healthy oil in moderation
2. Exercise ²
• 150 to 300 minutes of moderate-intensity aerobic exercise weekly
• 2 or more days of muscle-strengthening exercise weekly
3. Sleep ³
• 8 to 9 hours for adults; 10 or more for teens
• Follow natural body clock

• Sample fitness program: schedule, meal plan, and exercise
• Metabolism: how does the body convert and use energy
• Hormones: how do hormones affect the body
• Setting goals
• Dealing with limiting factors
• Tracking and adjusting

1. Harvard School of Public Health. Healthy Eating Plate & Healthy Eating Pyramid. Harvard Health Publications. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/. Accessed 23 Nov. 2018.
2. ODPHP. Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans. 23 Nov. 2018, https://health.gov/paguidelines/second-edition/10things/. Accessed 23 Nov. 2018.
3. U.S. Department of Health and Human Services. Your Guide to Healthy Sleep. August 2011. National Institute of Health. https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf. Accessed 23 Nov. 2018.