Eating Habits

You don't control much when incarcerated. To a certain extent you can choose what you eat.  For example you can trade desserts for vegetables, stop eating the table sugar and abstain from white bread.  In addition, if you are lucky enough to have money to spend in a commissary, you may want to buy healthy food, if it is available. In addition to controlling what you eat, you can manage how you eat. With so many different jails, prisons and lock up situations one rule wont fit all. I am going to tell you the rules I live by and maybe they can help you.
Stop overeating. The most common reasons for overeating in prison are: boredom, stress, eating alone and most of all, pleasure. Stop it!
Improve your eating habits by paying attention to what they are feeding you and what you are choosing to eat. Use that information to target the improvements you want to make. Make healthy food choices. Buy from commissary with health in mind. Ditch junk food, sodas and sweets.
Snacks aren't bad, its what you choose to snack on. Snacks can be quite beneficial. Snacking doesn't serve to replace a meal, it helps hold you over until the next one AND can actually reduce overeating.  Good snacks are: fruits, vegetables, nuts, eggs, high fiber cereal and wheat crackers. Just to name a few.
A snack is not mindless grazing. Instead of three main meals, I take food from each of the three, add a little healthy stuff from the commissary and have five small meals. Eating this way I don't have and afternoon crash and stay even keeled and less irritable. I eat at 6:20, 10:30, 2:30 and 6:30. Never eat after 7:00pm.
Remember, these are my choices, do what you can stick to. Happy grubbing!

Lockdown Workout

Working out and exercise is important, especially when incarcerated. There are many custody levels and housing situations, so lets start with worst case senario: total body workout in solitary or "the hole". This was my personal routine, yours may vary. Push ups of course, lots of pushups. Level, incline and decline pushups. Incline and declines are done using the bedrail. Pushups with hands together and wide apart and one handed pushups.   Also try placing your hands together and on the bedrail, keeping elbows together and do slow push ups, use sink or desk if too difficult.  Tons of sit-ups, as many variations as you can dream ip. One and two legged squats, one hand on wall for support.  Don't forget lunges. Work your calves by steadying yourself with one hand and push up onto your tip toes. Do these two footed and one.  Do tricept dips on edge of bed.
Now that you are all  puffed up let's separate the men from the boys with fifty up-downs or "burpees". What's a burpee? Stand up straight, hands in the air, put hands on your waist, squat dow, spring into pushups position, do a pushup, spring back to squat position with hands on waist, stand straight up hands still on waist, now raise hands in air. Great.  Now 49 more.
One more thing....weight training.  Dirt, sand, gravel and water are all good weights. In the hole you only have access to water. Get plastic trash bags from the porter or trustee. Take one of your long or short sleeve t-shirts and tie the waist in a knot. Place bag inside shirt through the neck, fill with water and tie off.  Make 2 if you can. You can empty these and reuse daily if you tie knot carefully. Hold sleeves with two hands or one and goto town. Biceps, triceps, lats, etc. Lastly, you can always roll up your mattress tightly and tie with a sheet to make a decent "medicine ball". Good luck!