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Define Your Exercise Goals

Fitness

Your goals are about you and for you. Other people’s fitness goals should not interfere with ones you set for yourself.

* Write down your goals.

* Your goals need to be clear and measurable. In other words, will they be easy to identify and actually reach? Clearly defined goals are more readily achieved.

* Review and adjust your goals as needed. It is not uncommon to change goals.

* Although this may seem time consuming, it will help you reach your goals. Unwritten goals tend to be vague and easy to forget.

Write Down Your Short-Term Goals

Write Down Your Long-Range Goals

Read the following example: “I want to increase my endurance level so that I can run in a 5 Kilometer race 6 months from now.

Resources

CDC (Center for Disease Control and Prevention)

800.CDC.INFO (232.4636)

www.cdc.gov

Healthfinder.gov

www.healthfinder.gov

© American Institute for Preventive Medicine

January 23, 2026
Define Your Life Goals

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

The first step in time management is learning to set goals – and reach them. Writing goals on paper helps clarify what’s important to you. This activity provides both a clearer view of your priorities and an organized approach to handling daily events. Unwritten goals tend to be vague and easy to forget. Identify your goals and then write them down in each category. Consider the following areas when writing goals:

* Personal

* Career

* Family

* Spiritual

* Leisure Time

* Education

1. Long Range

List your lifetime goals and prioritize them.

2. Mid Range

List and prioritize your goals for the next 3 – 5 years.

3. Short Term

List and prioritize your goals as if you had just six months to live.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Deal With Bullies

Stress Management

Get help and stand up for yourself.

Bullying or being bullied is not a rite of passage. It’s not just kids being kids or a phase they’ll grow out of. For those who bully, it’s a way to be in control with the intent to cause harm to others. Being bullied can cause serious and lasting emotional damage, such as poor self-esteem, lack of motivation, alcoholism, and depression. And over and over, news shows have featured suicides due to being bullied.

Forms of bullying:

* Verbal − Name-calling or teasing

* Social − Spreading rumors, leaving people out on purpose, breaking up friendships

* Physical − Hitting, punching, shoving, tripping

* Cyber bullying − Using the Internet, mobile phones, or other technologies to harm others

Profile of the bully:

* Overly concerned about his/her popularity

* Likes to dominate or be in charge of others

* Aggressive and/or impulsive

* Hot-headed and easily frustrated

* Doesn’t like rules

Profile of the bullied:

* Doesn’t get along well with others

* Has few or no friends

* Has low self-esteem

* Is depressed or anxious

Take quick action:

Most bullies and their victims will not come forward on their own. Parents, teachers, and other adults need to intervene. If you suspect your child is bullying or being bullied:

* Talk to them without delay.

* Get to know their friends and social networks. Pay attention to their online activities.

* Talk with their teachers to find out how they interact with others in school.

* Set and enforce rules about how digital technology can and cannot be used.

* If you suspect your child is being bullied, report this through the appropriate steps – teachers, administrators, police, and the State School Department, as needed.

* If your child is repeatedly sick, stressed, not sleeping, or having other problems because of bullying, contact a counselor or other health care professional.

Action Step

Set up a daily time to check in with your kids. Ask questions and listen to their responses. Allow them to share stories without judgment so they’ll know they can trust you in times of crisis.

© American Institute for Preventive Medicine

January 23, 2026
Dash Eating Plan

Nutrition

DASH stands for Dietary Approach to Stop Hypertension. Research shows that following the DASH eating plan can help prevent and lower high blood pressure. This eating plan is rich in:

* Fruits and vegetables

* Fat-free or low-fat milk and milk products

* Whole grains

* Fish, poultry, beans, seeds, and nuts

* Potassium, magnesium, calcium, and fiber. These nutrients are linked with lowering blood pressure.

Resources

Get more information, including menus and recipes for different-calorie DASH Eating Plans, fromwww.nhlbi.nih.gov. Search for “DASH Eating Plan.”

© American Institute for Preventive Medicine

January 23, 2026
Dance With Or Without The Stars

Fitness

Tone, tighten & shrink your body with constant movement.

You may never earn a spot on Dancing With the Stars, but you can get the same benefits they’ve been touting – tight, toned bodies and noticeable weight loss – simply by moving to your own groove or learning a new one.

Be forever young.

With so many varieties of dance – each with different tempos, moves, music and styles, it’s good exercise for people of all ages and all fitness levels. Those with physical limitations can alter movements to work with their mobility challenges. Start with a few minutes of stretching and practice a few moves to warm up your muscles. Begin with slower, less demanding rhythms and build up to faster tempos. If you feel fatigue or shortness of breath, sit out a number.

Dance the night away.

If you just want to bust a move, head to the nearest nightclub to show off your be-bopping, hip-hopping or belly-flopping moves. Or turn on the jams at home and get footloose.

Benefits of dancing

* Strengthens muscles and bones. This lowers the risk of arthritis, sprains, and broken bones.

* Increases stamina

* Burns calories (150 to 200 per 30 minutes, depending on tempo)

* Lowers blood pressure and improves cholesterol levels

* Increases flexibility, improves balance, and lowers the risk of falls

* Benefits cardiovascular system and lung capacity

* Releases stress and tension

* Boosts self-confidence

* Elevates mood

Action Step

If you are having trouble picking a dance style, think about the kind of music you like. If it’s country, step into line, square dancing, or swing dancing. YouTube has lots of how-to videos to start you off on the right foot.

© American Institute for Preventive Medicine

January 23, 2026
Daily Hassles And Uplifts

Systematic Stress Management Program

Step 1: Understanding Stress Section

Introduction

Common Symptoms of Distress

Life Events Questionnaire

Types of Stressors

Daily Hassles and Uplifts

Identification of Stressors

It’s not just the major life events that influence stress levels. Daily hassles and uplifts influence people’s stress load too. Those minor annoyances that happen daily can add up to become a big part of your stress load. Compare the responses of the three groups surveyed below. Print the download and list your own hassles and uplifts. Focus on your uplifts to reduce stress.

A Group of Middle-Aged Men and Women

Hassles:

1. Concern about weight

2. Health of family member

3. Rising prices of common goods

Uplifts:

1. Relating well with spouse or lover

2. Relating well with friends

3. Completing a task

Group of College Students

Hassles:

1. Anxiety over wasting time

2. Meeting high standards

3. Being lonely

Uplifts:

1. Having fun

2. Laughing

3. Entertainment

A Group of Health Professionals

Hassles:

1. Career pressures and anxieties

2. Too much to do, not enough time

3. Trouble relaxing

Uplifts:

1. Relating well with spouse or lover

2. Relating well with friends

3. Completing a task

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Cross That Bridge When You Come To It

Stress Management

* Learn to accept change as a normal part of life.

* Do a “stress rehearsal.” Imagine yourself feeling calm and handling a stressful situation.

* Practice relaxation techniques, such as deep breathing and yoga.

* Accessemergency.cdc.govto learn ways to be prepared for natural disasters that are likely to occur in your area.

Dos

* Limit caffeine. It causes anxiety and increases the stress response.

* Prepare for an assignment or speech well in advance to allow time to practice it.

Don’ts

* Don’t smoke or eat high-calorie foods to deal with stress.

* Don’t take stay-awake pills to cram for an exam or assignment.

© American Institute for Preventive Medicine

January 23, 2026
Cope With Emotional Fender Benders

Stress Management

Use quick fixes to release the pressures of daily life.

Stress is the reaction to change – good, bad, real or imagined. Some stress helps keep you alert and ready to tackle life’s little surprises. But, too much stress, worry, and anxiety can put you at risk of health problems. Your body reacts by pumping up adrenaline, increasing blood pressure, and triggering rapid breathing.

Progressive Relaxation Technique:

1. Sit in a chair and close your eyes. Rest your forearms on the sides of the chair, palms downward.

2. Take a few slow, deep breaths.

3. Concentrate on your muscle tension.

4. Tense and tighten a muscle group for five seconds; then relax for 30 seconds. Follow this sequence for each body part listed below:

a. Bend both arms at the elbows and wrists. Make a fist with each hand. Relax.

b. Press your back against the chair. Relax.

c. Tighten your abdomen. Relax.

d. Lift and extend your lower legs. Relax.

e. Tighten your jaw. Relax.

f. Tuck your chin against your chest. Relax.

5. Breathe slowly and deeply.

6. Concentrate on the relaxing sensation and allow your body to go limp like a ragdoll. Let your head and shoulders drop forward.

7. Imagine warmth flowing through your body.

8. Slowly open your eyes and enjoy the refreshed feeling.

Buffer the impact:

* Sing out loud to your heart’s content.

* Talk about your stress with family or friends.

* Do something that makes you happy.

* Get enough rest. Take care of your health.

* Focus on the positive aspects of your life.

* Do regular exercise.

* Take a warm bath or shower.

* Sit quietly and focus on relaxing your muscles.

* Listen to soothing music.

* Paint. Draw. Color.

* Find reasons to smile and laugh.

Action Step

Big boys may not cry, but healthy boys and girls do. Researchers say the release of tears – whether happy or sad – helps release stress.

© American Institute for Preventive Medicine

January 23, 2026
Control Portion Sizes

Weight Control

It’s all about portion control!

* First, learn how much food you need. Get a personalized MyPlate Plan atmyplate.gov/eat-healthy/what-is-myplatethat identifies how many cups, ounces, etc. of different foods you should eat for your daily needs.

* Use measuring cups, spoons, etc.

* Estimate portions. One cup of cereal is about the size of 2 hands, cupped. Three ounces of meat is about the size of a computer mouse. One Tbsp. is the size of 1 thumb.

* Limit second helpings, especially of foods high in fat and sugar.

© American Institute for Preventive Medicine

January 23, 2026
Control Your Cholesterol & Triglycerides

Nutrition

A blood test called a “lipoprotein profile” checks your blood cholesterol (lipid) levels. Too much LDL-cholesterol, other fatty deposits, and calcium can make plaque. This can clog the walls of the arteries and slow down or block blood flow to the heart or brain. Blocked arteries can cause a heart attack or stroke. Get your blood lipids tested, as advised by your doctor. Examples of lipid numbers are listed below.

*Note: Instead of target blood lipid numbers, your doctor will discuss treatment which may include medication, (such as a statin), based on:

* Your age, health conditions, and family history of premature cardiovascular disease (CVD).

* Your LDL-cholesterol.

* Your 10-year risk for CVD.

Ways to Reduce Cholesterol

* Take medications, if prescribed.

* Limit foods with saturated fats. Have no trans fats. These are hydrogenated oils in foods, such as stick margarine and some processed foods.

* Use salad dressings and margarines made with plant sterols and stanols (e.g., Benecol and Take Control brands.)

* Choose lean beef, pork, lamb, chicken, and turkey. Limit serving sizes.

* Eat a variety of fruits and vegetables (5 to 7 or more servings/day) and whole-grain products (6 or more servings/day).

* Have 31 to 38 grams of dietary fiber if you are a man; 21 to 25 grams a day if you are a woman.

* Eat fish 2 to 3 times a week (especially ones high in omega-3 fatty acids, such as salmon).

* Use nonfat and low-fat dairy products.

* If you drink alcohol, do so in moderation.

* Be physically active.

Ways to Reduce Triglycerides

* Lose weight if you are overweight. Follow a low-fat diet. Limit alcohol, sugar, and foods with sugar.

* Get regular exercise.

* Take medications, if prescribed.

Resources

National Heart, Lung, and Blood Institute

www.nhlbi.nih.gov

© American Institute for Preventive Medicine

January 23, 2026