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Steps to Health & Wellness

Be mentally aware
The brain reacts to negative emotions as a threat. Be aware of your brains response. Breathe. Then choose your response.
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Be mindful
There is a space between thought and action. Use it wisely. Stay present + make conscious decisions that are best 4 you.
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Rest your stomach
Stop eating after 8pm. Give your body a digestive rest. You'll sleep better too.
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Eat Mindfully
Be aware of everything you eat. Sit at a table. Taste, chew and enjoy each bite. Notice the texture + flavor. Be present
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This will run for 21 days from the day you start

Based on your selections we suggest these plans:

(A plan is an action that you do every day for 21 days to create a new habit)

Be Mindful of others
Do you often feel pressured by colleagues, family or friends? Think of situations that affect you most and about how you can change it. Be positive!
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Be grateful daily
No more than 2 whines/day. Build a journal of what's good. Change your outlook, be more alert, get more motivated.
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Eat Mindfully
Be aware of everything you eat. Sit at a table. Taste, chew and enjoy each bite. Notice the texture + flavor. Be present
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Be happy now
We are defined by more than what is on the outside. Think of one good thing about yourself. Be happy now as you are.
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Steps to Health & Wellness

Be mentally aware
The brain reacts to negative emotions as a threat. Be aware of your brains response. Breathe. Then choose your response.
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Deal with Frienemies
Have you friends who want to see you do well but not too well? If your health goals are a threat to them, choose health.
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Seek happy people
Stay away from energy drainers + ppl who bring you down. Take a stand. Your mental health is important. Seek happy people.
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Think in positives
Your brain works in positives. Think of what you want or can do. Focus on this and build confidence.
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What everyone's doing

Be mindful
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Think in positives
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Eat fresh foods
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Turn off TV
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Examine your beliefs
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Walk for Fitness
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10min workout
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i am successful at what i do.
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What I'm doing

Walk for Fitness

Walk for Fitness
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Taking care of your physical self is an important part of healthy living: getting the right amount of exercise and rest is key. Make it a regular and important part of your life. Here are suggestions to get you moving in the right direction. Add those that make most sense to you.

Start Running
Walk up to 30 mins. When you can do this easily, sprinkle in 1-2 mins runs. As time goes on, make the intervals longer.

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10min workout
Do these for 30 secs (or 16 reps) each: SQUATS, PUSH-UPS, SIT-UPS, SIDE LUNGES. Break for 30 secs and repeat 3 times.

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Sleep for Health
Aim for 7-9 hrs sleep ea night. Record your hrs. Tips: 1 hr before bed avoid caffeine, eating, TV + electronics. Relax!

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Walk for Fitness
Using a pedometer, walk for 10 mins. Record number of steps you took. Aim to walk 3-4 times/week. Incr by 10% each week.

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Food has the capacity to make us feel amazing. It can also mess with us physically and emotionally if we eat the wrong things. So eat healthy and well and in the right proportions. Be good to yourself and feed yourself right.

Eat fresh foods
Cut the CRAP (caffeine, refined, alcohol, and processed foods). Go for fresh, whole and unprocessed. Eat well.

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Rest your stomach
Stop eating after 8pm. Give your body a digestive rest. You'll sleep better too.

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Eat Mindfully
Be aware of everything you eat. Sit at a table. Taste, chew and enjoy each bite. Notice the texture + flavor. Be present

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Replace soda drinks
Cut soda drinks and replace them with healthy alternatives: water, herbal teas, or fresh and non-processed juice.

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What does your world look like? Is it filled with people who build you up or those who bring you down? Are messages from TV, friends, and others the ones that help you think right? Are your actions influenced by others?

Seek happy people
Stay away from energy drainers + ppl who bring you down. Take a stand. Your mental health is important. Seek happy people.

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Turn off TV
How many messages do you get that say your hair/body/fashion is not up to spec? Get off the couch. Do something fun!

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Be Mindful of others
Do you often feel pressured by colleagues, family or friends? Think of situations that affect you most and about how you can change it. Be positive!

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Deal with Frienemies
Have you friends who want to see you do well but not too well? If your health goals are a threat to them, choose health.

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There's a lot of science to thinking positive and to thinking IN the positive. It keeps you focused, helps you produce the right 'feel good' hormones, and it helps your mental well being. Getting this right is important.

Think in positives
Your brain works in positives. Think of what you want or can do. Focus on this and build confidence.

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Stop critical mind
Stop self-talk that is bringing you down. No arguments. Just tell it to stop or shut up and then move on. You're the boss

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Be mindful
There is a space between thought and action. Use it wisely. Stay present + make conscious decisions that are best 4 you.

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Be mentally aware
The brain reacts to negative emotions as a threat. Be aware of your brains response. Breathe. Then choose your response.

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Did you know that happiness is linked to health? It doesn't come easy. We have to work at it all the time. Our beliefs determine our actions, intentions, and expectations. These affect our relationships, the goals that we seek and our happiness.

Be grateful daily
No more than 2 whines/day. Build a journal of what's good. Change your outlook, be more alert, get more motivated.

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Respect your wants
Do what makes you happy - we're better at these things and it makes us healthier too. Give yourself permission.

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Be happy now
We are defined by more than what is on the outside. Think of one good thing about yourself. Be happy now as you are.

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Examine your beliefs
Beliefs determine our actions. If we believe we're not good, we don't try. What beliefs hold you back? Believe in better.

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Your Current Level

Physical Fitness is about getting both proper exercise and rest. Here's what you need to know about getting to Green. Aim for consistency in each area.

Get moving. Walk 10K steps or exercise 30 minutes each day, five days a week. Why it matters

Walking is a simple form of exercise with great health benefits. It can improve your mood and help you stay fit and strong. The US President's Council on Physical Fitness and Sports recommends 30 minutes of moderate exercise (such as brisk walking), on 5 or more days a week, or 10,000 steps a day measured by a pedometer. Moderate exercise or walking can help lower cholesterol, lower blood pressure, reduce your risk of type 2 diabetes, and help manage your weight.

Get 7 to 9 hours of good quality sleep each night. Slow down before you go to bed. Stay away from electronics. Keep your room fairly cool. Rest your mind. Why it matters

Sleep is an important predictor of how long you will live. It plays a critical role in your immune system, metabolism, memory and learning. As well as helping you feel better and more alert, good sleep helps lower your risk of hypertension, heart disease, cancer and premature aging. It also helps you to better manage stress and weight. Good sleep improves your immune system making you less suceptible to getting ill.

Avoid sitting for long periods of time. If you need to sit a lot, get up every couple hours and move around. Why it matters

Sitting for long periods of time can have adverse consequences to your health. Electrical activity in your leg muscles shut off. Calorie burning rate drops to 1 per minute. Enzymes that help break down fat drop 90%. Sitting for more than six hours per day is a problem even if you get regular exercise. Avoid this and lower your risk for type 2 diabetes, heart disease and stroke by getting up and often. Build up your metabolism by taking a short walk every hour or two. If that's not possible, stand up and move around.

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Your Current Level

Feed your body right and in the right proportions. Here's what you need to know about getting to Green. Aim for consistency in each area.

Eat foods that are fresh. Stay away from refined, processed foods especially sugar and anything that has an ingredient in it which you can't pronounce. Why it matters

You can ensure the quality of what you eat, get more vitamins and nutrients, and improve your health by eating foods that are fresh. A diet rich in vegetables and fruits can help lower blood pressure, reduce heart disease, stroke, some cancers, and digestive problems. It is one of the key things you can do to rescue an unhealthy lifestyle. It helps keep blood sugar levels right, keeps appetites in check, and can help you better manage weight. A healthier diet is also essential to keeping your brain well, your mood better, and your immune system stronger. Fresh foods taste better and are better for you.

Eat proper portion sizes. Approximate portions. You can use the size of your fist. Why it matters

Portion sizes have been steadily increasing over the last 50 years. An average restaurant meal today is more than four times larger than it was in the 1950s. You can estimate the correct portion size by using your hand or fist as a guide. Your stomach is about the size of two fists put together so you should consume no more than this at any meal.
Our energy requirements vary. After the age of 25 we need less energy even if we are physically active. By the time we get to 50, our requirements are the same as when we were eleven. We need less calories as we get older. Think about treating yourself well. Eat in the right quantities and use proper portions.

Eat mindfully. Be aware of where you eat and how you feel. Eat at a table. Eat when your body is hungry. Why it matters

People have hectic lifestyles and often don't pay attention to what they eat. This can result in over eating or in eating the wrong things. You can improve your diet and health by being more aware and mindful. Think of when and where you eat. Think of what you eat and how fast. Think of how you feel when you eat. This helps you enjoy your food more, improve your digestion, and be satisfied with less. It helps so you get better in tune with your hunger and satiety signals and can better control the amount that you eat. Instead of eating until you are full, try stopping when you are no longer hungry.

Have drinks that are fresh and natural. Stay away from soda. Water and herbal teas are good. Why it matters

Drinks can be a source of unwanted calories and/or sugar. Avoid regular and calorie-free 'diet' drinks as they interfere with signals from the brain and condition your taste buds to crave sweet foods. Drink more water instead. Stay away from soft drinks (regular and diet) and you can lower your risk to type-2 diabetes, metabolic syndrome and other chronic illnesses. Sports drinks can be another source of sugary calories. They are designed for athletes and high-intensity workouts and not those who are less active. Avoiding energy drinks, which often contain caffeine, can lower your risk for high blood pressure.

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Your Current Level

Environment drives behaviour. Here's what you need to know about getting to Green. Aim for consistency in each area.

Build in relaxation time that is more than couch time. Walk, read, reflect. Why it matters

Get out and do something other than TV. Go for a walk, do stretches, visit or call friends, read a book. These are all simple things that you can do which are active too. Cutting TV time is one of two key behavioural changes you can make to remedy an unhealthy lifestyle. Too much TV promotes obesity primarily by changing what and how much we eat. It also displaces time that could be used for physical activity and it contributes to mindless eating. It can affect metabolism because you spend too much time sitting and it can interfere with sleep. Do something else and save the TV for limited occasions.

Create healthy social circles. Make time for healthy activities with friends. Stay with those who build you up. Why it matters

You are the average of the five people that you interact with most. You're more likely to do healthy things and stay healthy if you get friends and family on board too. Think about what you and your friends eat, drink, and do. Is it a session with drinks and food or do you go out for a healthy walk? How you think when you're together is also important. Do you bring each other up or down? Be realistic and support each other. You'll better manage stress and be happier.

Build wellness into your workplace. If you have a desk job, move around. If you do physical labour, take breaks. Why it matters

The average working American spends 8.6 hours per day working. Eighty percent have jobs that require little to no physical activity. If you sit at a desk then you need to get up and move more. It will clear your mind and help you avoid problems associated with sitting. What about what you eat? Is it stodgy or fresh? Be active at work, eat healthier, and drink healthy drinks too. You'll be healthier.

Be mindful of advertising and TV. Be aware of messages and your response. Why it matters

TV and advertising affects people in several ways. People exposed to unhealthy food ads in TV programs eat significantly more than those who don't -- both during TV viewing and afterwards. Cheap and processed foods are often marketed as being healthy but are not. In the US 'health' foods often contained high levels of salt, fat or sugar. There is a direct link between TV food advertising and the amount of calories that are consumed. Mass marketing also conveys a powerful societal pressure on people to be thin. This often leads to unhealthy body images.

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Your Current Level

Understand your brain to stay mentally well. Here's what you need to know about getting to Green. Aim for consistency in each area.

Stop the inner critic. There's no arguing. Just tell your mind to stop and then move on. Why it matters

One of the biggest reasons why it's hard to change unhealthy habits is because of our inner critic. We have an internal dialogue in our head. It can be critical and stop us doing things that are in our best interest. It helps us exert self-control by telling us about threats -- whether they be real or imagined. For this reason some like to think of it as our inner protector.
When your inner voice sounds like a bully and makes you lose self-confidence just tell it to stop and then move on. Don't argue or have long discussions. Stay calm. Think of what's real and what's not. Try thinking something like 'hello inner protector. I'm fine really. Thanks anyway and good-bye!'
When you stop an inner critic over imagined threats over and over again, you become better able to distinguish between threats that are imagined and those that are real. Your internal dialogue goes from being a bully to truly being your friend and protector.

Be responsive instead of reactive by being aware of strong emotions. If you notice this, stop and pause. Why it matters

Your body tries to protect you from threats -- all threats. These could be physical or non-physical -- including threats to your status and well being. In both cases the body responds the same. Your breathing may increase. You become on high alert. You feel a strong emotional response. In these cases you become more likely to react than to respond. In a true emergency this is good. But if it's due to what someone said, it might be better to pause and think. Breathe if you need to. Doing this allows your body to go from high alert back to 'normal'. It gives your thoughts a chance to get to the conscious part of the brain. You'll be better able to respond and in a way that you'll be happy with and not regret later. You'll be choosing your action instead of reacting. This helps control stress and will enhance your well being.

Think in positives. Think of what you can do and of what you want to do. You'll work better this way. Why it matters

Thinking in positives re-wires your brain. It takes you from 'what you can't do' to 'what you can do.' It changes your mental picture and has an impact on your levels of stress and therefore your health. Try replacing an unhealthy habit or thought with a healthy one. Thinking of what you can do over and over again, makes you more likely to do what it is that you want to do. This is great for creating new and positive habits. You'll feel more in control and be happier too.
Stress and anxiety can be created by external events or by your own thoughts. They both have the same effect on your body and it's not good. Positive emotions and interventions bolster health, achievement and resilience. Think positive and think IN the positive (i.e., what you can do, not what you can't).

Practice focusing for better concentration. You will be better able to respond amidst the many distractions of daily life. Why it matters

What we focus on we become. If you want to change your life for the better, you need to focus on the right things and be able to focus. Focusing your time and energy on what you can control is a key habit of successful people. Focus gives you a better chance of success.
Many people think that focus is about concentrating on one thing. But neuroscience tells us that to maintain good focus, you have to inhibit the wrong things from coming into focus. This can be challenging as there are many distractions all around us.
To have better concentration, have some quiet time. This may be time for meditation, reflection or prayer. It doesn't have to be long. Stop and think about your breathe or think about what's important to you. It reduces stress and helps keep you centered.

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Your Current Level

What we think is what we become. Here's what you need to know about getting to Green. Aim for consistency in each area.

Be grateful daily. Your life will be more plentiful and you will have a more positive outlook. Why it matters

Gratitude has tremendous value in helping you cope with daily problems especially stress. It makes you happier, helps you sleep better and can boost your immune system. If you can find any authentic reason to give thanks, anything that is right with your world or life -- whether it be your health, your friends, your family, a job, a significant other or just about anything -- then focus on this. Statistics say that you'll be better off.
Grateful people take better care of themselves and engage in more protective health behaviours. It changes your attitude and outlook on life. It reminds us of all the things that are good about our lives (since often we focus on what's wrong).
Stress makes us sick and is linked to several leading causes of death. Your attitude affects your physical and mental being. Make sure that they are positive by being grateful.

Accept yourself for where you are now. Be aware of your beliefs and how they drive or impede your actions. Why it matters

Self-acceptance isn't about fixing anything in ourselves. It's about accepting all facets of ourselves -- not just the positive more esteem-able parts. It's recognizing that we have limitations and foibles and being good with that. The more self-acceptance you have, the more happiness you'll allow yourself to accept, receive and enjoy.
Cultivating self-acceptance requires that we develop self-compassion. We can stop grading ourselves or 'keeping score'. Do this and we'll be happier with where we're at. We need to forgive ourselves for mistakes in the past. It's easier to do if we realise that we did our best or were limited by our beliefs at the time. It's important to remember that our weaknesses are part of what makes us human.
Self-acceptance has nothing to do with self-improvement. You can accept yourself exactly as you are but never stop trying to learn and grow. The former, by itself, can lead to complacency. But non-acceptance can lead to a critical self. Moving to a more positive life means accepting yourself but also taking steps to make your life healthier and happier.

Focus on happiness. You have less stress when you're happier. You'll be healthier too. Why it matters

Happier people are significantly more sociable, energetic, insightful, healthy, resilient and successful. They don't just enjoy life and have less stress; they're likely to live longer too.
Happiness is not about smiling all the time. It's more like satisfied or content than 'happy'. It has depth and deliberation. It encompasses living a meaningful life and utilizing your energy and time living with thought and purpose. It means acting on life and not merely taking it in.
It is not a reward for escaping pain. It means you confront negative feelings head-on, without letting them overwhelm you. If you're going to live a rich and meaningful life, you'll feel a full range of emotions. Make a decision to be happy and make it a priority too.

Do service for others. You'll view yourself as giving. Others will appreciate it too. Why it matters

Our inner and outer change is intertwined. When you serve you discover that often the most important things that you have to offer are not things at all. Your resources to give -- your time, presence, attention -- stem from a state of mind and heart. Serving others shifts your mindset from 'what can they do for me' to 'what can I do for them'.
Selfless people tend to be happier and have less stress. Focusing on helping others means you're not spending as much time evaluating and criticizing your own life. Being grateful for what you have helps to manifest a heart of service.
We can be of service, even briefly, by giving and receiving undivided attention. Being a good listener is a great service that we offer others. Service doesn't just help others. It helps you too.

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Fitness	Exercise is yuck. I can'get get out of bed and I have difficult sleep.	I exercise if I'm pushed. I drive a lot and often stay up too late.	I exercise some. I could probably drive less.	I exercise most of the time. I try to walk instead of drive.	Exercise is just part of my life.
Nutrition	I eat foods that are fast, quick and usually not the best.	I haven't a clue about healthy eating. I don't think of it much.	I eat okay. I can be rushed when eating.	I eat pretty well but I like the odd treat.	I love fresh foods and donuts will never touch my lips.
My World	Life can be uninteresting. I can get bored or frustrated.	Life's short. I'm not pushed doing things unless there's a party.	I go with the crowd. Sometimes it's good. Sometimes not.	I have priority time but often get pulled away.	I'm active with family and friends. I get out.
Mind	I often have a busy mind and critical voice.	I want to enjoy the moment and not think about anything else.	Life's tough. Sometimes I need a break.	I think I can. Success gives me confidence	My body helps me do what I want. I'm energized by life.
Beliefs & Goals	I hate my body. I just want to get to Friday.	My body works against me. It's hard to deal with.	I wish my body was better but I manage.	I'm better when I make health and friends a priority.	I'm happy with myself. I want to help others.

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What new step are you taking?

Take an easy step. Try putting it after something you already do. For example, if you want to go to bed earlier, your step might be 'get to bed after the 9pm news.' You need to do this for 21 days.

Enter a title

Reference link

Steps to Health & Wellness

Didn't like these?

Cool! This is your new plan.

You have 21 days from the day that you start.

Create a plan

Use ‘5 Whys’ to help you resolve an issue or problem. Type in a statement to the question below (i.e., I can’t sleep).

What do you want to resolve?

Are you Sure? Once deleted, this cannot be un-done.

Are you Sure? Once deleted, this cannot be un-done.

Note: modifying a Yousteps Plan makes it a user plan.

Are you sure you want to delete this email? This will automatically un-invite the user in all your plans and un-share the pin board if you have it shared

Cool! This is your new plan.

You have 21 days from the day that you start.

Click the plan image to track it

Good Luck!

Create a plan?

Are you sure?This will run for 21 days from the day you start

Based on your selections we suggest these plans:

(A plan is an action that you do every day for 21 days to create a new habit)

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Steps to Health & Wellness

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Turn off TV

Why not do something too?

Create a plan

Walk for Fitness

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Read what you love-30 mins daily

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Fitness

Nutrition

My World

Mind

Beliefs & Goals

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This will run for 21 days from the day you start