Weekly Challenges
Weekly Challenges
Take Control
Create a Plan for Change
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change.
This weekly challenge will help get you motivated and teach you the steps to create a plan for change.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have your vision and goals, put them in a place where you can see them every day. This will be a simple reminder that your future is why you are making these changes right now.
Pick one goal to focus on at a time. You can make weekly action plans to help you achieve this goal.
In future weeks, this section will encourage you to start making the change that you outline in your weekly action plan.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Get Active
Start an Aerobic Exercise Program
Most people living with diabetes can exercise safely and lower their blood sugar.
This weekly challenge will coach you through starting an aerobic exercise program. Talk to your doctor before you start an exercise program.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Get Active
Start a Resistance Training Program
Most people living with a chronic disease like diabetes or heart disease can do resistance training safely.
This weekly challenge will coach you through starting a resistance training program. Talk to your doctor before you start an exercise program
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Get Active
Sit Less Move More
Sitting for long periods of time increases the chance you will develop heart disease, diabetes, and certain cancers. Taking breaks from sitting to move around can improve your health.
This weekly challenge will coach you through sitting less and moving more throughout your day.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Eat Healthy
Choose Healthy Foods
If you are living with diabetes you might be wondering how to keep your blood sugar steady throughout the day. Knowing how the foods you eat affect your blood sugar can help you create healthy, balanced meals.
This weekly challenge can help you eat healthy to manage your blood sugar and prevent problems caused by diabetes.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Eat Healthy
Develop a Healthy Relationship with Food
Mindful and intuitive eating shifts the focus away from rules and diets and helps you develop a healthy relationship with food.
This weekly challenge will help you think about your relationship with food, your food choices and your feelings when you eat.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Eat Healthy
Eat the Mediterranean Way
Eating the Mediterranean Way can lower your blood pressure, cholesterol, and blood sugar. It can also lower your chance of developing health problems like diabetes, heart disease and stroke.
This weekly challenge will share small changes you can make to start eating the Mediterranean way.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Treat Diabetes
Take Your Medicine
Research says that taking your diabetes medicines regularly as prescribed will help prevent or delay some of the serious health problems related to diabetes.
This weekly challenge will coach you through understanding your diabetes medicines and why it’s important to take them regularly as prescribed by your doctor. You will also learn which medicines are likely to cause low blood sugar and how to prevent it.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Feel Well
Manage Depression, Stress and Burnout
Trying to manage your diabetes or heart disease every day can decrease your emotional health. Depression, stress and burnout are common in people living with diabetes or heart disease.
This weekly challenge talks about these common feelings and provides techniques to help you feel in charge of your health.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Feel Well
Sleep Well
Getting a good night sleep is linked to better health and can improve how you feel. If you are living with diabetes, getting a good night sleep can help you manage your blood sugar.
This weekly challenge can help you create an action plan to sleep better.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Feel Well
Strengthen Your Social Relationships
Learning to manage your diabetes or heart disease can be stressful and lonely. Having strong social relationships can help you cope better and reduce stress.
This weekly challenge can help you focus on creating and valuing healthy, positive relationships to improve your health.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.
Take Control
Choose Health Everyday
Each day you can make choices that support your journey to better health. Relapse from a healthy habit back to an unhealthy habit is common. Getting back on track will take hard work and courage, but you can do it.
This weekly challenge will coach you through how to maintain your healthy habits.
Resources
Even when you know that a new healthy habit can improve your health, it is not always easy to make a change. For some people, the thought of doing things different from what you are used to can feel stressful. But new habits and the benefits that they may bring to you can be very exciting, and something to look forward to.
Research tells us that when you plan your health goals and the steps to achieve them that you are more likely to succeed. Creating a weekly action plan will help you establish your new healthy habits in a positive and more comfortable way.
You are more likely to make a successful change if:
- The change is important to you
- You are ready to make a change
- You are confident that you can make a change
It also helps to get support from others. Tell your family and friends about the new healthy habits that you are creating for yourself. Ask them to encourage and support you and to be patient. They may even want to join you!
Now that you have created your action plan for this week, it is time to start making a change. You can do this – one small change at a time!
If you think something might get in the way of your plan, think about how you might solve problems that get in your way.
Return to the website near the end of the week to reflect on your vision and goals.
Creating new healthy habits can help you manage your health, live longer, and feel better. You are more likely to succeed if you create weekly action plans to make small changes and reflect on your progress each week.