Small Changes For Health 2019 Program

Thanks for joining us for Small Changes For Health 2019! The overarching theme for this year is “Better with a Buddy”.

Your journey to better health will be easier with an accountability partner: someone who can challenge you to stay on track and push you to do your best. Having a friendly competition with your buddy can help you complete the weekly challenges too. While the program activities can be done solo, bring someone along for the journey and reap all the benefits having a partner can provide.

The 2019 Small Changes For Health program is now underway, but it is not too late to join! Click the button at the bottom of this page to get started.

If you've already signed up for Small Changes For Health 2019 or if you signed up in 2018, LOG IN HERE. You don't need to sign up again.

This ten-week, online program is a great way to jump start your body and mind into healthy living. Each week is comprised of a small change related to physical activity and a nutrition tip. Additional handouts, videos, and materials are also provided to coincide with each week. You can individualize this program as much as you want, in order to make it fit you and your lifestyle. In addition to the weekly small change and nutrition tip, you will also be asked to answer one question at the end related to the content you just learned about.

Achievement Badges & Contest Entry

Once you complete each step, you will receive an electronic badge. These electronic badges will serve as your entry ticket into the grand prize drawing for a trip. Click here for the contest details.

In order to get prepared for each week of this program, check off the following items before you begin

  • Check with your doctor to ensure you are cleared for physical activity
  • Get yourself a good pair of shoes for walking or running
  • Get some light weights to use for weight-bearing activities (Note: canned foods or full water jugs can be used; resistance bands can also work)
  • Get yourself a reusable water bottle so that you can carry water with you
  • Purchase some fruits, vegetables, nuts and seeds to incorporate into healthy meals and snacks
Healthy Behaviors

This year’s Small Changes for Health program is designed to work on healthy behaviors. We want you to incorporate more healthy behaviors into your lifestyle, which is reflected in the weekly challenge. These challenges are designed to focus on a health-related behavior that, if incorporated on a regular basis, will enhance your overall health. Challenge yourself to complete each one for the assigned week. If you find the challenge activity to be of benefit to you, you are encouraged to make it a regular part of your life. Physical activity will remain a part of the Small Changes weekly activity.

Course Content

Lessons Status



Week 11: Keep Healthy Habits Going!


Week 1: Move More and Feel the Benefits


Week 2: Be Compassionate to YOU


Week 3: Make a Beverage Swap


Week 4: Eat More Fruits and Vegetables


Week 5: Maximize Your Energy with Balanced Meals


Week 6: Prioritize Sleep


Week 7: Vary Your Protein


Week 8: Reduce Stress and Improve Mood


Week 9: Build Your Support Network and Connect to Resources


Week 10: Take A Clean Air Break