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Home of the Antelope Jr. Titans

Achieving total wellness

AJT is  dedicated to helping our families find value in a healthier lifestyle by providing you the tools to develop and maintain healthy habits. Everyone's contribution matters and AJT's health is reflected in the health of our families. Even small steps, when spread across multiple dimensions, can lead to great strides in your total wellness.

Here you will find tips and guidance to help you and your family achieve and maintain a better physical and mental health. When you succeed, we succeed, and our community can succeed and thrive. 

Balance Your Diet

    What you eat matters. Regularly making healthy food choices can help you maintain a healthy weight, reduce your risk for chronic disease and more. 
    A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy.

    Why does this matter?
    For a healthy weight and energy balance.
    To provide essential nutrients required for proper functioning and maintenance of cells, tissues, and organs of our body.
    Limited consumption of saturated fats, processed foods, junk foods, simple sugar, iodized salt, sodium, etc.
    Include a high amount of fruits, vegetables, legumes, nuts and whole grains.
    To avoid malnourishment and other nutritional deficiency diseases.

    A balanced diet includes both sufficient and nutritious food to ensure good health. 
    There are seven essential factors for a balanced diet. They are:


The USDA has developed a helpful guide called MyPlate for adults and children to become familiar with the idea of a balanced diet.

MyPlate is the concept that replaces the familiar “food pyramid.” The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains and dairy). These food groups contain the seven essential dietary factors in recommended proportions for every age. Eating from the five food groups help people get the seven essential factors required for a balanced diet.

MyPlate makes it easier to understand the types and quantity of each food to include in each meal to have a healthy and balanced diet.

Physical Wellness

Physical wellness is essential to living our happiest and most productive life.  Ensuring your and your families are physically well, starts the train in motion for overall healthy living. 

Get Moving :
Take some time out to move! Instead of sitting idle, take a walk around the block. During commercial breaks, try getting up and just marching or running in place.  Your heart is a muscle we sometimes forget to "workout" . By making a conscious effort to get it pumping with physical excursion, we can ensure our hidden muscles stay just as strong. 


    Coping with Stress

    Many of us are facing challenges that can be stressful and overwhelming. Learning to cope with stress in a healthy way will help you, the people you care about, and those around you become more resilient.

    Stress can cause the following:

    • Feelings of fear, anger, sadness, worry, numbness, or frustration.
    • Changes in appetite, energy, desires, and interests.
    • Trouble concentrating and making decisions.
    • Nightmares or problems sleeping.
    • Physical reactions, such as headaches, body pains, stomach problems, or skin rashes.
    • Worsening of chronic health problems and mental health conditions.
    • Increased use of alcohol, illegal drugs (like heroin, cocaine, or methamphetamine), and misuse of prescription drugs (like opioids).
    Healthy Ways to Cope with Stress

    • Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about negative events can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and computer screens for a while.
    • Take care of your body:  Staying physically healthy can improve your emotional well-being. Here are some ways to improve your health:
      • Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. See Healthy Eating Tips.
      • Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night.
      • Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. You can break it into smaller amounts such as 20 to 30 minutes a day.
    • Avoid using illegal drugs or prescription drugs in ways other than prescribed. Don’t take someone else’s prescription. Substance use treatment is available, and recovery starts with asking for help.
    • Avoid smoking, vaping, and the use of other tobacco products. People can and do quit smoking for good.
    • Continue with regular health appointments, tests, screenings, and vaccinations.
    •  Make time to unwind.
      • Take deep breaths, stretch, or meditate.
      • Try to do some other activities you enjoy.
    • Connect with others.
      • Talk with people you trust about your concerns and how you are feeling.
      • Connect with your community-based or faith-based organizations.


    You deserve to feel great and enjoy life. Let us help you with lifestyle changes that can help you be your best while managing your Asthma.

    If you have Asthma, you know how frightening it can be when you feel the tightening in your chest and hear the wheezing with each breath. Whether you just found out that you have Asthma or you've been living with it for a while, you will find helpful information while navigating through this.

    You can manage your Asthma by making lifestyle choices that are clinically proven to benefit you. Daily choices that should become a part of your everyday life.

    • Meals- eating to support good health and focusing on whole, unprocessed foods
    • Movement- getting physical activity
    • Medication- taking your medications and getting recommended vaccinations on time
    • Sleep- improving sleep habits for health and managing sleep apnea if you have it
    • Stress- planning self-care

    Mental Health

    What is mental health?

    Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.1 Mental health is important at every stage of life, from childhood and adolescence through adulthood.

    Why is mental health important for overall health?

    Mental and physical health are equally important components of overall health.  For example, depression increases the risk for many types of physical health problems, particularly long-lasting conditions like diabetes, heart disease, and stroke. Similarly, the presence of chronic conditions can increase the risk for mental illness.

    If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat


    Antelope Youth Football and Cheer
    7909 Walerga Rd #112 PMB 215 
    Antelope, California 95843

    Email: [email protected]

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