Small Changes, Big Payoffs. Everyday health changes that change you!



Exercise “Snacking”. Exercise snacking means squeezing in small workouts throughout the day:

  • Quick bouts of exercise improve cardiorespiratory fitness, a marker of longevity and heart disease

  • 10 min of total activity has proven benefits

What to do: Head out for a brisk walk, or to your nearest staircase.

  • Climb 3-4 flights up/down (60+ steps), as quickly as able – and only without pain

  • If opting for a brisk walk, pick up your pace for 5-10 minutes

  • Aim for a ‘snack break’ 3+ times a day

Smarter Nutrition Choices.

Lose these habits. Make these three small nutritional changes to see a big difference:

  • Cut out one full-sugar soda per day

  • Watch the “BLTs” (bites, licks, tastes). These can add up to hundreds of calories

  • Stick to one drink per day. The calories in alcohol won’t fill you up, can disrupt sleep, and can trigger cravings for bad-for-you food

What to do: Cut out one full-sugar soda each day this week, or cut down alcohol intake to one drink per day. Eliminate the “BLTs” and mindless snacking.


Restorative Sleep.

Improved sleep habits will help you feel better, be more productive, control weight, lower blood pressure, promote healing and ward off illness:

  • Establish a nighttime routine where you can wind down and relax

  • Limit screen-time and furry friends in your bed!

  • Keep your bedroom at a cool temperature

  • Aim for 7 to 9 hours of sleep a night

What to do: Start out small by going to bed 15 minutes earlier each day during the week. Then move up to 30 minutes or even an hour.


Start With One Change

  • Doing even ONE of these things will improve overall health.

  • You have far more control over health and well-being than you know!

  • Start with one small change and stick with it for one to two weeks.

  • After 1-2 weeks, add on another new healthy behavior change.

  • Even if you did ALL in one day, that still equals less than 1 HOUR of time!

The road to good health is yours to travel. But you don't have to do it alone. Whether you're managing a health condition or making changes in your life like quitting bad habits or getting in shape - we can help. Check out our new classes and resources below. Contact us to set personalized health and wellness goals and learn about the programs available to you.

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