Your Quick Tips

Increase Your Activity
Week 8 is about increasing your activity! So when you watch TV, do 2 sets of crunches or leg lifts (8-12 in each set).

Keep Going!!

The 12 weeks has come to an end, but you have not! Keep yourself going - continue going to the gym, walking in the morning, watching your food portions. Remember, surround yourself with constant support. You CAN Do It!

Share Your Journey of Success

Write a personal essay describing your journey and share it with your friends, family or co-workers. Frame it and display it so you can remind yourself how much you've accomplished! Keep it as a motivator for the rest of your life!

Seal Your Success in an Envelope

Record the goals you have reached, the details of how you reached them, and your reactions. Seal the information in an envelope and put it away for future reference as you continue your healthy new lifestyle!

Volunteer to Reduce Stress

Volunteer at a hospital or charity; focusing on others tends to reduce your own stress.

Limit Your Caffeine

Limit caffeine intake to once a day and before 6 p.m.

Reduce Your Worries

If you notice your mind racing or you're worrying about the past or future, play your favorite CD and sing along.

Compare Quality of Care

Check out these government Web sites to compare the quality of care within an area.

For hospital care: www.hospitalcompare.hhs.gov
For nursing home care: www.medicare.gov/NHCompare
For home health care: www.medicare.gov/HHCompare
For kidney dialysis facilities: www.Medicare.gov/dialysis

Online Health Library

Visit www.healthfinder.gov - an online health library that looks at treatments for hundreds of different health conditions.

Check it Twice

If you find information regarding your condition on the Internet, see if you can find another site that offers the same information. This will help you determine if it's real.

Print the Information & Take It to Your Doctor

If you find something of interest on a Web site regarding your condition, print the information and take it to your next doctor's appointment. He or she can help you determine whether the information is accurate or false.

Avoid False Information on the Internet

When you go to the Internet to gather information, be sure you are looking for sites that end in ".gov"; ".edu"; or ".org." to ensure you are avoiding what could be false information on other sites.

Get Those Fluids In You!

Be sure to drink plenty of fluids, since dehydration can hinder your body’s ability to handle glucose.

Log Your Steps

Buy a pedometer to track the number of steps you take per day. Log your steps at the end of each day, and then figure out how many steps you average per day. Increase that amount each week.

Instead of Butter...

Instead of butter on the baked potato, ask for salsa and/or guacamole!

Consume Less Eating Out

If you are going to be dining at a friend’s house, try to find out what time the meal will be served. This can help reduce the amount you consume, as you can eat a snack before you leave for your friend's house.

Put the Dressings on the Side

Ask for sauces and dressings on the side, and then dip your food into them rather than pouring them over your food.

Change Your Routine

Don't get hung up on doing the same thing each day! Change up your exercise routine to overcome a barrier. Go to the pool instead of taking a walk or gather friends and play volleyball at the park instead of going to the gym.

Give Yourself a Star

If you didn't start a journal during the first week, start one now. Put a star in the journal for each time you fight an urge and remain faithful to your Challenge.

Refresh Yourself!

Rewrite your goals on a new, fresh piece of paper. Hang the paper up on your refrigerator, so you constantly remind yourself of why you're taking this Challenge. 

Replace the Alcohol or Cigarettes

Take a bath, chew sugarless gum, sip on water, or step outside when you feel the urge to smoke or use alcohol.

Reward Yourself for Not Smoking

Take yourself to a movie, or reward yourself with a new book each week you don't smoke.

Put the Cigarette Money in a Jar

Put your cigarette money into a jar and use it to purchase books, CDs, clothes - or even save it for a trip!

Visit the Doctor with a Friend

Take a trusted friend or family member to your doctor's visit. This person can help you remember what the doctor has said, and take notes for you.

Understanding Doctor Language

It's okay if you don't understand a term used by your doctor. Ask him or her to explain it in more detail so you understand before you leave your appointment.

Ask Your Doctor Questions

Before you visit your doctor, write down 3 questions about your health, and take the list to your appointment to discuss with your doctor.

Mark it on the Calendar

For each day that you exercise, put a sticker on your wall calendar. The visual aid encourages you to keep it up.

Can't find 30 minutes to exercise?

Remember - 3 ten minute sessions of exercise per day at your target heart are as good as one thirty minute session.

Remember to Stretch

Stretch your muscles to avoid aches and pains that follow the exercise.

Still want the chocolate?

Limit yourself to four Hershey kisses or less to fulfill that chocolate craving.

Rest your fork and spoon

When eating, put your fork or spoon down between every bite.

What to do with leftovers

Divide leftovers up into small containers. Use two instead of one!

Still hungry?

Wait 15 minutes after eating before you decide if you're still hungry.

Wear Your Motivator

Wear something, such as a bracelet that reminds you to stay motivated. 

Motivate Yourself with a Photo

Find a photo that represents what you would like to accomplish, and place it on your refrigerator to constantly remind yourself of what you want to accomplish.

Make Your Goal Positive

Write your goal in the positive, not the negative. Give yourself positive instructions to receive positive results.

Keep Your Goals S.M.A.R.T.

When creating your goals, keep them S.M.A.R.T. Make your goal Specific, Measurable, Attainable, Realistic and Timely.