Healthy Living Guides

Are you eating well and getting proper nutrition?
Are you getting enough exercise?  What about enough sleep?
Do you feel good about yourself and your lifestyle?

It’s not always easy to define what it means to be “healthy”—it’s different for every person.  Sometimes it takes a little work to figure out your personal definition of health.  

We created these Healthy Living Guides as a starting point for you to create your own goals and action plans.  Of course, you’ll want to talk with your healthcare provider before you begin any nutrition or exercise plan, but we believe you have the power to direct your own health.

How to use these guides:

  1. Determine what’s important to you
  2. Print your plan worksheet
  3. Post it somewhere you’ll see it everyday
  4. Chart your progress
  5. Enjoy the benefits of healthy living!

Guide #1: Exercise Tracker

Any effort you make to get moving is worth tracking in your exercise log. At the end of the week, review your routine, congratulate yourself on your achievements, and find areas where you can improve in order to meet your goals. 

Guide #2: Weekly Meal Planner

Use the planner to help yourself stay on track with your nutritional goals, or simply use it to plan each evening’s meal so that you can feel prepared instead of stressed when it comes to making dinner. 

Guide #3: Calorie Counter

Tracking calories can help you understand where you are failing and succeeding when it comes to your nutritional goals. Consult with your doctor to determine the ideal amount of calories you should be consuming and burning in order to reach your goals in a healthy way.

Guide #4: Break Bad Habits

Breaking bad habits becomes easier when we identify the habit we want to change and formulate a plan for how to change it. This guide incorporates several strategies for breaking bad habits to help you be successful.

Guide #5: Reach Your Goals

You can use this form to organize your personal, professional, or nutritional goals. Set SMART goals: Specific, Measurable, Attainable, Realistic and  Timely. Break your larger goals down into smaller sub goals to make them more manageable. Being specific about what you want to achieve and how you want to achieve it sets you up for success. 

  • Setting sub-goals can act as stepping-stones toward your overall goal and help you recognize the progress you’re making. Sub-goal #1 should be the first checkpoint towards your overall goal, while Sub-goal #3 should be the checkpoint just before you reach your goal.
  • For example, if your goal is to get in shape, that can seem vague until you decide what it means to be in shape and the steps you need to take in order to reach that desired fitness level. Your first sub-goal might be to go on a 30-minute walk every day for a month, and your last sub-goal might be to run 3 miles in under 30 minutes. Your goals and sub-goals are completely up to you—get organized and set yourself up for success, then enjoy the good feelings that come from reaching your goals!


Guide #6: Daily Stress Log

Keeping a daily stress log can help you and your doctor understand what triggers your stress and can be used as a tool in determining a stress management plan.  

Guide #7: Monthly Organizer

Use this printable calendar to help you stay organized. Hang it on the fridge or in a place where you’ll see it every day so that you’ll stay on track with activities and appointments. 

Guide #8: Build an Emergency Supply Kit

Knowing you have an emergency supply kit in your home can make you feel more prepared to deal with disastrous situations.  This guide helps you plan ahead so you have more peace of mind.

*Keep in mind that this list is in no way comprehensive and is not guaranteed to save you or your loved ones in the event of a disaster.

Guide #9: Sleep Diary

Catching enough Z’s is crucial to good health and feeling your best. Use this guide track your sleep patterns and identify habits that prevent you from getting a restful night’s sleep.  
* This should not be used to diagnose yourself or anyone else with sleep disorders. If you feel you might have a sleep disorder, please consult with a healthcare professional. 

Guide #10: Home Scavenger Hunt for Kids