Welcome to Week One!

Setting Yourself Up for Success

Congratulations on making a commitment to yourself and taking steps towards a healthier you. This weeks lesson includes strategies around meal-planning, incorporating physical activity into your daily routine, and keeping yourself accountable by tracking both of these. By taking a few small steps to plan now, you will be more likely to meet your long-term goals.

WEEK ONE: Strategies for Success

Join Katrina and Sonya as they share your first week’s tips and resources about setting yourself up for success including nutrition and activity tracking tools.

Worksheets Icon

Week One Worksheets

This weeks resources are all about setting yourself up to meet your health and wellness goals! Explore the tools below to make tracking work for you, plan your meals, and set up your environment to make the healthy choice, the easy choice.

Get started now by downloading the Week One Worksheets >

What's included this week?

Importance of Meal Planning: Planning and preparation are key! Taking a few minutes to plan your meals ahead of time will set you up for success.

Tools for Tracking Food & Activity:There's an app for that! We've complied several different online/app trackers for you to explore. They all offer a different user experience so test them out to find the one that is right for you.

Getting Started with Tracking Food & Activity: Are you new to tracking and not sure what it means? If so, be sure to review this resource first.

Food and Activity Tracker (Printable PDF): Apps aren't your thing? No problem! Simply print this out this PDF to track your food and activity using pen and paper.

Take Charge of Your Environment: Your environment has a huge influence on food and activity behaviors. Set yourself up for success by engineering your environment to support your health goals!


Week Two: SMART Goals

More from Around the Web

In addition to the Y resources listed above, be sure to check out the MyPlate tools offered by the USDA. Learn more about how to set food goals, learn more about nutrition and what plan is best for you.

MyPlate Tools: There is so much confusion about how and what to eat to support health and wellness. Use this simple tool to build your healthy plate at mealtime!

Week Two: SMART Goals

Peer Support & Idea Sharing

Private Facebook Support Group

Join our private Facebook group to connect with other members of the program. Here you can share ideas, recipes, favorite Virtual Y classes, and get support and accountability from people on the same journey to wellness!

Week Two: SMART Goals

Looking Ahead at Week Two

S.M.A.R.T. Goals

Next week we will be exploring goal setting. We may have long term health goals we want to achieve but how do we know how to get there? Setting very clear and actionable goals each week can provide us with a roadmap to success.



Personalized Wellness Plan

Wellness is personal and the path to it is different for everyone. At the Y, we offer a complimentary Personalized Wellness Plan to members each year to help you establish your path and stick to it!

Programs for Health

As a community-facing organization, the Y’s mission has long focused on helping people to live their healthiest lives and reach their full potential in mind, body, and spirit. We acknowledge that individual “health” is influenced by a range of environmental, social, and biological factors, many of which cannot be adequately addressed in the clinic.

Personal Training

Whether it's in private, with a partner, or in a small group, the Y's expert personal trainers are on your team to help you reach your health and fitness goals!