Download your tools!Start your program off right by downloading your GetFIT Goals Worksheet, Tracking Log, and Daily Step Log.

Week One

Wee

k 1

Get your daily dose of H2O.Stay hydrated by drinking 8 glasses of water a day. Our bodies are 50 to 80% water, so we need to replace the water our bodies use throughout the day. Dehydration can cause fatigue, irritability, and headaches, so be sure to drink up!

Week Two

Wee

k 2

Park and walk.Want to stroll into work with a healthy glow? Park your car as far away from your building as possible. You’re guaranteed to burn more calories and feel good while doing it.

Week Three

Wee

k 3

Cut back on caffeine.• Limit your coffee/tea/soda intake to no more than 2 servings a day. • Order a smaller size coffee drink.• Fill your mug only halfway.• Buy the mini-size cans of soda.• Go decaf!

Week FourW

eek

4

Healthy InspirationsUse these weekly tips and challenges to help motivate you and achieve your goals.

Feel the burn.Whether you work on the second floor or the 6th, take the stairs instead of the elevator and start burning those calories. Try it for two weeks and see if it doesn’t become one of your better habits.

Week Five

Wee

k 5

Walk this way.Walking is one of the best ways to get exercise. It’s not too intense, and you still get all the benefits, like burning calories, fighting off colds, and preventing heart disease and diabetes. Organize a group of co-workers and take a walk around the block every day on your break.

Week Six

Wee

k 6

Power up your day.Don’t skip breakfast! Everyone is busy these days, but there are ways to fit this important meal into your daily routine. To make the transition easier, you can start with easy foods like fruit, toast, or oatmeal. Try waking up earlier or preparing your food the night before.

Eating breakfast will help you perform better at work and will boost your metabolism.

Week Seven

Wee

k 7

Make the swap.Giving up your favorite foods can be tough, but there are many ways to replace certain foods in your diet.

• Use egg whites in place of the whole egg.• When baking, use sweetener instead of sugar and whole wheat flour instead of refined white flour.• Use mustard instead of mayonnaise. • Low-fat versions of everything from cheese to cookies are always available.

Week Eight

Wee

k 8

Treat yourself.You’re halfway to your goal, so do something special for yourself. Enjoy some personal time by having a massage or pedicure at your local spa. Go shopping or take a weekend getaway somewhere.

Week Nine

Wee

k 9

Limit empty calories.Empty calories have the same energy content as other calories, but they don’t provide any nutrients, such as vitamins, minerals, and antioxidants. Examples of empty calorie foods/drinks are sodas, candy, sauces, gravy, and alcohol. Cutting down on the pro-cessed foods will help limit your intake of empty calories. Make your lunch at home and bring it to work. This will help you resist the temptation to grab an unhealthy snack when you get hungry.

Week Ten

Wee

k 10

Get your zzzzz’s.It’s not a myth: Most adults need an average of 7-8 hours of sleep every night to perform their best during the day. Getting enough sleep helps regulate your mood, boost your immune system, and enhance your memory and motor skills.

The tips below will help you get a good night’s sleep.

• Exercise during the day instead of right before bedtime.• Limit your naps.• Make your room and bed comfortable.• Keep a regular bedtime schedule, even on the weekends.• Don’t fall asleep with the TV on.

Week Eleven

Wee

k 11

Practice portion control.Do you feel bloated or uncomfortable after eating out? Portions are becoming larger and larger today, so start paying attention to how much you eat. You can do this at home by weighing your food, or just using your hand as a guide:

• Your fist = 1 cup or 1 medium piece of whole fruit • Your thumb (tip to base) = 1 ounce of meat or cheese • Thumb tip (tip to first joint) = 1 tbsp. • Your fingertip (tip to first joint) = 1 tsp.

Wee

k 12

Keep your eyes healthy.How many hours are you on the computer every week? If you’re like a lot of us, it’s a ton. From computer-dependent jobs to surfing the net, our eyes are focused on computer screens too much. What can you do to reduce eye strain?

• Keep your monitor at least 20 inches away from your eyes.• Keep bright overhead lighting to a minimum.• 20-20-20: Every 20 minutes spend 20 seconds looking at something 20 feet away.• Blink often.• Get special glasses to help you see the computer screen.

Wee

k 13

Limit sweets.Try to resist temptation by skipping the dessert at your next meal. If you must have something sweet, try a decaf coffee with sweetener instead. You’ll find that your craving will be satisfied and you’ll be happy that you saved all those unwanted calories.

Week Thirteen

Wee

k 7

Week Fourteen

Week Twelve

Choose dark, green, and leafy.What do Swiss chard, broccoli, and spinach have in common? They all belong to the dark, green, and leafy vegetable group. These vegetables are good sources of vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable has.

Fit these types of veggies into your daily diet by adding them to salads, wraps, and soups.

Week Fifteen

Wee

k 15

Perform random acts of kindness.Do something nice for someone and get healthy at the same time. Helping others can:• reduce your stress,• reverse feelings of depression and isolation,• reduce physical pain• boost your immune system• leave you with a feeling of hope and happiness.

Pay it forward by volunteering your time in your community, in a classroom, or for your favorite charity.

Week Sixteen

Wee

k 16

JOB#1104CM 11/08

Feel the burn.Whether you work on the second floor or the 6th, take the stairs instead of the elevator and start burning those calories. Try it for two weeks and see if it doesn’t become one of your better habits.

Week Five

Wee

k 5

Walk this way.Walking is one of the best ways to get exercise. It’s not too intense, and you still get all the benefits, like burning calories, fighting off colds, and preventing heart disease and diabetes. Organize a group of co-workers and take a walk around the block every day on your break.

Week Six

Wee

k 6

Power up your day.Don’t skip breakfast! Everyone is busy these days, but there are ways to fit this important meal into your daily routine. To make the transition easier, you can start with easy foods like fruit, toast, or oatmeal. Try waking up earlier or preparing your food the night before.

Eating breakfast will help you perform better at work and will boost your metabolism.

Week Seven

Wee

k 7

Make the swap.Giving up your favorite foods can be tough, but there are many ways to replace certain foods in your diet.

• Use egg whites in place of the whole egg.• When baking, use sweetener instead of sugar and whole wheat flour instead of refined white flour.• Use mustard instead of mayonnaise. • Low-fat versions of everything from cheese to cookies are always available.

Week Eight

Wee

k 8

Download your tools!Start your program off right by downloading your GetFIT Goals Worksheet, Tracking Log, and Daily Step Log.

Week One

Wee

k 1

Get your daily dose of H2O.Stay hydrated by drinking 8 glasses of water a day. Our bodies are 50 to 80% water, so we need to replace the water our bodies use throughout the day. Dehydration can cause fatigue, irritability, and headaches, so be sure to drink up!

Week Two

Wee

k 2

Park and walk.Want to stroll into work with a healthy glow? Park your car as far away from your building as possible. You’re guaranteed to burn more calories and feel good while doing it.

Week Three

Wee

k 3

Cut back on caffeine.• Limit your coffee/tea/soda intake to no more than 2 servings a day. • Order a smaller size coffee drink.• Fill your mug only halfway.• Buy the mini-size cans of soda.• Go decaf!

Week FourW

eek

4

Healthy InspirationsUse these weekly tips and challenges to help motivate you and achieve your goals.

Feel the burn.Whether you work on the second floor or the 6th, take the stairs instead of the elevator and start burning those calories. Try it for two weeks and see if it doesn’t become one of your better habits.

Week Five

Wee

k 5

Walk this way.Walking is one of the best ways to get exercise. It’s not too intense, and you still get all the benefits, like burning calories, fighting off colds, and preventing heart disease and diabetes. Organize a group of co-workers and take a walk around the block every day on your break.

Week Six

Wee

k 6

Power up your day.Don’t skip breakfast! Everyone is busy these days, but there are ways to fit this important meal into your daily routine. To make the transition easier, you can start with easy foods like fruit, toast, or oatmeal. Try waking up earlier or preparing your food the night before.

Eating breakfast will help you perform better at work and will boost your metabolism.

Week Seven

Wee

k 7

Make the swap.Giving up your favorite foods can be tough, but there are many ways to replace certain foods in your diet.

• Use egg whites in place of the whole egg.• When baking, use sweetener instead of sugar and whole wheat flour instead of refined white flour.• Use mustard instead of mayonnaise. • Low-fat versions of everything from cheese to cookies are always available.

Week Eight

Wee

k 8

Treat yourself.You’re halfway to your goal, so do something special for yourself. Enjoy some personal time by having a massage or pedicure at your local spa. Go shopping or take a weekend getaway somewhere.

Week Nine

Wee

k 9

Limit empty calories.Empty calories have the same energy content as other calories, but they don’t provide any nutrients, such as vitamins, minerals, and antioxidants. Examples of empty calorie foods/drinks are sodas, candy, sauces, gravy, and alcohol. Cutting down on the pro-cessed foods will help limit your intake of empty calories. Make your lunch at home and bring it to work. This will help you resist the temptation to grab an unhealthy snack when you get hungry.

Week Ten

Wee

k 10

Get your zzzzz’s.It’s not a myth: Most adults need an average of 7-8 hours of sleep every night to perform their best during the day. Getting enough sleep helps regulate your mood, boost your immune system, and enhance your memory and motor skills.

The tips below will help you get a good night’s sleep.

• Exercise during the day instead of right before bedtime.• Limit your naps.• Make your room and bed comfortable.• Keep a regular bedtime schedule, even on the weekends.• Don’t fall asleep with the TV on.

Week Eleven

Wee

k 11

Practice portion control.Do you feel bloated or uncomfortable after eating out? Portions are becoming larger and larger today, so start paying attention to how much you eat. You can do this at home by weighing your food, or just using your hand as a guide:

• Your fist = 1 cup or 1 medium piece of whole fruit • Your thumb (tip to base) = 1 ounce of meat or cheese • Thumb tip (tip to first joint) = 1 tbsp. • Your fingertip (tip to first joint) = 1 tsp.

Wee

k 12

Keep your eyes healthy.How many hours are you on the computer every week? If you’re like a lot of us, it’s a ton. From computer-dependent jobs to surfing the net, our eyes are focused on computer screens too much. What can you do to reduce eye strain?

• Keep your monitor at least 20 inches away from your eyes.• Keep bright overhead lighting to a minimum.• 20-20-20: Every 20 minutes spend 20 seconds looking at something 20 feet away.• Blink often.• Get special glasses to help you see the computer screen.

Wee

k 13

Limit sweets.Try to resist temptation by skipping the dessert at your next meal. If you must have something sweet, try a decaf coffee with sweetener instead. You’ll find that your craving will be satisfied and you’ll be happy that you saved all those unwanted calories.

Week Thirteen

Wee

k 7

Week Fourteen

Week Twelve

Choose dark, green, and leafy.What do Swiss chard, broccoli, and spinach have in common? They all belong to the dark, green, and leafy vegetable group. These vegetables are good sources of vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable has.

Fit these types of veggies into your daily diet by adding them to salads, wraps, and soups.

Week Fifteen

Wee

k 15

Perform random acts of kindness.Do something nice for someone and get healthy at the same time. Helping others can:• reduce your stress,• reverse feelings of depression and isolation,• reduce physical pain• boost your immune system• leave you with a feeling of hope and happiness.

Pay it forward by volunteering your time in your community, in a classroom, or for your favorite charity.

Week Sixteen

Wee

k 16

JOB#1104CM 11/08

Download your tools!Start your program off right by downloading your GetFIT Goals Worksheet, Tracking Log, and Daily Step Log.

Week One

Wee

k 1

Get your daily dose of H2O.Stay hydrated by drinking 8 glasses of water a day. Our bodies are 50 to 80% water, so we need to replace the water our bodies use throughout the day. Dehydration can cause fatigue, irritability, and headaches, so be sure to drink up!

Week Two

Wee

k 2

Park and walk.Want to stroll into work with a healthy glow? Park your car as far away from your building as possible. You’re guaranteed to burn more calories and feel good while doing it.

Week Three

Wee

k 3

Cut back on caffeine.• Limit your coffee/tea/soda intake to no more than 2 servings a day. • Order a smaller size coffee drink.• Fill your mug only halfway.• Buy the mini-size cans of soda.• Go decaf!

Week FourW

eek

4

Healthy InspirationsUse these weekly tips and challenges to help motivate you and achieve your goals.

Feel the burn.Whether you work on the second floor or the 6th, take the stairs instead of the elevator and start burning those calories. Try it for two weeks and see if it doesn’t become one of your better habits.

Week Five

Wee

k 5

Walk this way.Walking is one of the best ways to get exercise. It’s not too intense, and you still get all the benefits, like burning calories, fighting off colds, and preventing heart disease and diabetes. Organize a group of co-workers and take a walk around the block every day on your break.

Week Six

Wee

k 6

Power up your day.Don’t skip breakfast! Everyone is busy these days, but there are ways to fit this important meal into your daily routine. To make the transition easier, you can start with easy foods like fruit, toast, or oatmeal. Try waking up earlier or preparing your food the night before.

Eating breakfast will help you perform better at work and will boost your metabolism.

Week Seven

Wee

k 7

Make the swap.Giving up your favorite foods can be tough, but there are many ways to replace certain foods in your diet.

• Use egg whites in place of the whole egg.• When baking, use sweetener instead of sugar and whole wheat flour instead of refined white flour.• Use mustard instead of mayonnaise. • Low-fat versions of everything from cheese to cookies are always available.

Week Eight

Wee

k 8

Treat yourself.You’re halfway to your goal, so do something special for yourself. Enjoy some personal time by having a massage or pedicure at your local spa. Go shopping or take a weekend getaway somewhere.

Week Nine

Wee

k 9

Limit empty calories.Empty calories have the same energy content as other calories, but they don’t provide any nutrients, such as vitamins, minerals, and antioxidants. Examples of empty calorie foods/drinks are sodas, candy, sauces, gravy, and alcohol. Cutting down on the pro-cessed foods will help limit your intake of empty calories. Make your lunch at home and bring it to work. This will help you resist the temptation to grab an unhealthy snack when you get hungry.

Week Ten

Wee

k 10

Get your zzzzz’s.It’s not a myth: Most adults need an average of 7-8 hours of sleep every night to perform their best during the day. Getting enough sleep helps regulate your mood, boost your immune system, and enhance your memory and motor skills.

The tips below will help you get a good night’s sleep.

• Exercise during the day instead of right before bedtime.• Limit your naps.• Make your room and bed comfortable.• Keep a regular bedtime schedule, even on the weekends.• Don’t fall asleep with the TV on.

Week Eleven

Wee

k 11

Practice portion control.Do you feel bloated or uncomfortable after eating out? Portions are becoming larger and larger today, so start paying attention to how much you eat. You can do this at home by weighing your food, or just using your hand as a guide:

• Your fist = 1 cup or 1 medium piece of whole fruit • Your thumb (tip to base) = 1 ounce of meat or cheese • Thumb tip (tip to first joint) = 1 tbsp. • Your fingertip (tip to first joint) = 1 tsp.

Wee

k 12

Keep your eyes healthy.How many hours are you on the computer every week? If you’re like a lot of us, it’s a ton. From computer-dependent jobs to surfing the net, our eyes are focused on computer screens too much. What can you do to reduce eye strain?

• Keep your monitor at least 20 inches away from your eyes.• Keep bright overhead lighting to a minimum.• 20-20-20: Every 20 minutes spend 20 seconds looking at something 20 feet away.• Blink often.• Get special glasses to help you see the computer screen.

Wee

k 13

Limit sweets.Try to resist temptation by skipping the dessert at your next meal. If you must have something sweet, try a decaf coffee with sweetener instead. You’ll find that your craving will be satisfied and you’ll be happy that you saved all those unwanted calories.

Week Thirteen

Wee

k 7

Week Fourteen

Week Twelve

Choose dark, green, and leafy.What do Swiss chard, broccoli, and spinach have in common? They all belong to the dark, green, and leafy vegetable group. These vegetables are good sources of vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable has.

Fit these types of veggies into your daily diet by adding them to salads, wraps, and soups.

Week Fifteen

Wee

k 15

Perform random acts of kindness.Do something nice for someone and get healthy at the same time. Helping others can:• reduce your stress,• reverse feelings of depression and isolation,• reduce physical pain• boost your immune system• leave you with a feeling of hope and happiness.

Pay it forward by volunteering your time in your community, in a classroom, or for your favorite charity.

Week Sixteen

Wee

k 16

JOB#1104CM 11/08

Download your tools!Start your program off right by downloading your GetFIT Goals Worksheet, Tracking Log, and Daily Step Log.

Week One

Wee

k 1

Get your daily dose of H2O.Stay hydrated by drinking 8 glasses of water a day. Our bodies are 50 to 80% water, so we need to replace the water our bodies use throughout the day. Dehydration can cause fatigue, irritability, and headaches, so be sure to drink up!

Week Two

Wee

k 2

Park and walk.Want to stroll into work with a healthy glow? Park your car as far away from your building as possible. You’re guaranteed to burn more calories and feel good while doing it.

Week Three

Wee

k 3

Cut back on caffeine.• Limit your coffee/tea/soda intake to no more than 2 servings a day. • Order a smaller size coffee drink.• Fill your mug only halfway.• Buy the mini-size cans of soda.• Go decaf!

Week FourW

eek

4

Healthy InspirationsUse these weekly tips and challenges to help motivate you and achieve your goals.

Feel the burn.Whether you work on the second floor or the 6th, take the stairs instead of the elevator and start burning those calories. Try it for two weeks and see if it doesn’t become one of your better habits.

Week Five

Wee

k 5

Walk this way.Walking is one of the best ways to get exercise. It’s not too intense, and you still get all the benefits, like burning calories, fighting off colds, and preventing heart disease and diabetes. Organize a group of co-workers and take a walk around the block every day on your break.

Week Six

Wee

k 6

Power up your day.Don’t skip breakfast! Everyone is busy these days, but there are ways to fit this important meal into your daily routine. To make the transition easier, you can start with easy foods like fruit, toast, or oatmeal. Try waking up earlier or preparing your food the night before.

Eating breakfast will help you perform better at work and will boost your metabolism.

Week Seven

Wee

k 7

Make the swap.Giving up your favorite foods can be tough, but there are many ways to replace certain foods in your diet.

• Use egg whites in place of the whole egg.• When baking, use sweetener instead of sugar and whole wheat flour instead of refined white flour.• Use mustard instead of mayonnaise. • Low-fat versions of everything from cheese to cookies are always available.

Week Eight

Wee

k 8

Treat yourself.You’re halfway to your goal, so do something special for yourself. Enjoy some personal time by having a massage or pedicure at your local spa. Go shopping or take a weekend getaway somewhere.

Week Nine

Wee

k 9

Limit empty calories.Empty calories have the same energy content as other calories, but they don’t provide any nutrients, such as vitamins, minerals, and antioxidants. Examples of empty calorie foods/drinks are sodas, candy, sauces, gravy, and alcohol. Cutting down on the pro-cessed foods will help limit your intake of empty calories. Make your lunch at home and bring it to work. This will help you resist the temptation to grab an unhealthy snack when you get hungry.

Week Ten

Wee

k 10

Get your zzzzz’s.It’s not a myth: Most adults need an average of 7-8 hours of sleep every night to perform their best during the day. Getting enough sleep helps regulate your mood, boost your immune system, and enhance your memory and motor skills.

The tips below will help you get a good night’s sleep.

• Exercise during the day instead of right before bedtime.• Limit your naps.• Make your room and bed comfortable.• Keep a regular bedtime schedule, even on the weekends.• Don’t fall asleep with the TV on.

Week Eleven

Wee

k 11

Practice portion control.Do you feel bloated or uncomfortable after eating out? Portions are becoming larger and larger today, so start paying attention to how much you eat. You can do this at home by weighing your food, or just using your hand as a guide:

• Your fist = 1 cup or 1 medium piece of whole fruit • Your thumb (tip to base) = 1 ounce of meat or cheese • Thumb tip (tip to first joint) = 1 tbsp. • Your fingertip (tip to first joint) = 1 tsp.

Wee

k 12

Keep your eyes healthy.How many hours are you on the computer every week? If you’re like a lot of us, it’s a ton. From computer-dependent jobs to surfing the net, our eyes are focused on computer screens too much. What can you do to reduce eye strain?

• Keep your monitor at least 20 inches away from your eyes.• Keep bright overhead lighting to a minimum.• 20-20-20: Every 20 minutes spend 20 seconds looking at something 20 feet away.• Blink often.• Get special glasses to help you see the computer screen.

Wee

k 13

Limit sweets.Try to resist temptation by skipping the dessert at your next meal. If you must have something sweet, try a decaf coffee with sweetener instead. You’ll find that your craving will be satisfied and you’ll be happy that you saved all those unwanted calories.

Week Thirteen

Wee

k 7

Week Fourteen

Week Twelve

Choose dark, green, and leafy.What do Swiss chard, broccoli, and spinach have in common? They all belong to the dark, green, and leafy vegetable group. These vegetables are good sources of vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable has.

Fit these types of veggies into your daily diet by adding them to salads, wraps, and soups.

Week Fifteen

Wee

k 15

Perform random acts of kindness.Do something nice for someone and get healthy at the same time. Helping others can:• reduce your stress,• reverse feelings of depression and isolation,• reduce physical pain,• boost your immune system,• leave you with a feeling of hope and happiness.

Pay it forward by volunteering your time in your community, in a classroom, or for your favorite charity.

Week Sixteen

Wee

k 16

JOB#1104CM 11/08