Online Health Improvement Programs

Step 1: Who are you and your reaction to stress
Step 2: What you can and can’t control
Step 3: Setting and sticking to your goals
Step 4: Learn how to think positively
Step 5: Learn how to communicate under pressure
Step 6: Learn how to manage time under pressure

• Six weekly steps and easy to read chapters
• A rich article library on stress management
• Interactive tools such as a diary and online trackers
• Weekly behavior change tips such as exercises, challenges, polls and quizzes
• Weekly email reminders

• When you encounter a stressful condition, your body releases stress hormones that kick start your body, increasing your heart rate, releasing energy stores and raising blood pressure. These hormones can also dampen your immune system, making you more susceptible to colds
• Exercise has been shown to reduce feelings of stress and release hormones that make you feel great
• Breathing exercises are another fantastic way of taking a much needed pause to make you feel more in control
• When you catch yourself beginning to think negatively there are a number of different tricks you can use to see a situation in a more positive light. People who question their negative thinking are more likely to form positive relationships with others, set realistic goals and be more open to experiences
• Having a support network has shown to help people feel less stressed and more on top of things. Evidence even shows that having a support network can help you sleep better at night!
• Talk to someone - it’s an important way of identifying how you’re feeling, and exploring possible routes of action

This information is for educational purposes only and not intended as medical advice. Always consult your doctor for appropriate treatment recommendations and medical advice.

Step 1: Understanding the importance of sleep and assess current sleep style
Step 2: Setting goals for improvement
Step 3: Understanding sleep routines and effects
Step 4: Planning actions to eliminate sleep disturbers
Step 5: Reviewing negative habits that affect sleep
Step 6: Review areas of improvement and setting a long-term plan

• Six weekly steps and easy to read chapters
• A rich article library on stress management
• Interactive tools such as a diary and online trackers
• Weekly behavior change tips such as exercises, challenges, polls and quizzes
• Weekly email reminders

• Sleep plays a crucial role in your behavioral and physical health. While you sleep, your body undergoes repair and restoration. Lack of sleep or poor quality sleep due to insomnia can lead to detrimental effects on your health, such as weight gain, depression and a less effective immune system
• When you’ve lost hours of sleep, the only thing that will make you feel yourself again is recovering those hours in bed, in addition to your usual night’s rest. So sleep a little longer, or go to bed a little earlier than usual
• Exercising is a great way to energize yourself and improve your quality of sleep. You’re more likely to fall asleep quickly, sleep for longer and wake up less during the night

This information is for educational purposes only and not intended as medical advice. Always consult your doctor for appropriate treatment recommendations and medical advice.

Step 1: Your beliefs and relationships with food
Step 2: Setting your goals
Step 3: Overcoming barriers
Step 4: Dealing with setbacks and gaining control
Step 5: Review of what you’ve learned and achieved
Step 6: Changing your habits for life and setting future goals

• Six weekly steps and easy to read chapters
• A rich article library on nutrition
• Interactive tools such as a diary and online trackers
• Weekly behavior change tips such as exercises, challenges, polls and quizzes
• Weekly email reminders

• Research shows that people who eat breakfast eat less calories throughout the day than those who skip breakfast
• Setting a healthy eating goal for personal reasons, such as feeling better about yourself, increases the chances of you succeeding and making the changes last in the long run
• A measurable goal helps you to see the progress you are making. Setting goals such as eating five portions of fruit and vegetables every day or snacking twice a day are things that can keep you on track
• Ingredients are listed on packets in order of their weight, from greatest to least. So the main ingredient in the food product is the first one you see on an ingredients list

This information is for educational purposes only and not intended as medical advice. Always consult your doctor for appropriate treatment recommendations and medical advice.

Step 1: You and exercise: current activity, beliefs, motivators and goal setting
Step 2: How to overcome barriers to exercise and sticking to your goals
Step 3: Understanding different types of training and their benefits
Step 4: Stress, sleep, nutrition and exercise: review your lifestyle to reach your goals
Step 5: Personalized exercises and tips to keep your motivation
Step 6: Summary of what you’ve learned and achieved and personal workout