By thinking about your lifestyle and the positive changes you can make, you’re taking an important first step toward better health. The educational kits on this page offer information, techniques and helpful activities you can use to help you meet your personal goals.

Whether you want to make major changes to improve your health or simply build on your current healthy habits, try these lifestyle management kits* as you strive for a healthier lifestyle:

Getting Started with Nutrition and Weight Management (PDF)

helps you develop an eating plan that you can follow for the rest of your life. You’ll learn the difference between "healthy" and "unhealthy" fats and carbohydrates, as well as tips for grocery shopping and cooking healthy meals.

Choosing What to Eat (PDF)

examines the Better Health Food Pyramid, which provides information on the five food groups and serving sizes for the different foods and beverages. You’ll also learn to use a food diary to be more aware of what and how much you eat, and how to make better food choices.

Getting Started With Exercise (PDF)

leads you through the benefits and types of aerobic exercise to help you lose weight and keep it off. Highlights of this kit include the F.I.T. Prescription—which tells you how often, how hard and how long you need to exercise in order to burn calories—and tips on how to use an exercise diary.

Getting Started With Stress Management (PDF)

helps you examine the "stressors" — or sources of stress—in your life, and how they affect your health (tension headaches, fatigue, difficulty sleeping, etc.). You’ll learn how to use a stress record to help you better manage your stress.

Learning to Relax (PDF)

highlights a number of relaxation techniques—including deep breathing exercises, meditation and stretching exercises—that can help you reduce the effects of stress on your body. You’ll also learn to keep a stress management log, which rates your level of stress at different times of the day and what you did to relieve it.

Assessing Your Readiness to Quit (PDF)

helps you review your smoking history and habits as you consider whether you are ready to quit smoking. This kit identifies the advantages of quitting for your health and finances and provides a smoker’s log, as well as information on common nicotine-replacement products that could help you quit smoking.

Adding Activity to Your Lifestyle (PDF)

looks beyond traditional aerobic exercise to "lifestyle physical activity" (exercise that can be done any time or any place, like vacuuming, walking the dog or taking the stairs instead of the elevator). This kit looks at the pedometer, a useful step-counting tool, and also suggests ways to plan ahead for times when you can’t exercise.

Understanding Overweight (PDF)

reviews the genetic and environmental factors that lead to overweight. This kit also helps you determine your own body mass index (BMI), the most widely accepted method for measuring body fat, and provides tips to keep weight off once you’ve lost it.

Balancing Energy (PDF)

helps you achieve an energy balance ("calories in" = "calories out") so that you can maintain your body weight over time. The kit highlights resting metabolic rate (RMR), which can be used to determine how many calories you burn every day. There are also tips to help you achieve your own unique energy balance.


*Please note: Throughout the kits, you will see references to health coaches and attached documents and resources. These features are applicable to participants who are enrolled in a full version of our program that includes one-on-one coaching and additional resources.

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