The Couch to 5K Training Program.

Here's a great way to start running.  It's a 9 week program that will get you moving!


This Federal Executive Board Initiative is both a Program and a Movement.   The Program is that we have a committee of Federal employees that periodically put together events that bring Federal employees, friends and family members together to participate in exercise events.  To get these notices - sign up to be on the Feds Get Fit Email Group.  

This is a Movement because we want all Federal employees to get moving and to make healthy choices!  We encourage you to start your own work-place Feds Get Fit Program/Movement.  You are welcome to use the logo (available by contacting the FEB) on any work-place event that gets Federal employees moving toward better health and fitness

Fall Back Into Healthy Habits

Summer often means relaxation, vacations, and a break from strict daily routines. Oftentimes, that includes taking a less strict approach to our typical fitness and healthy eating routines. Now that the dog days of sweet summer are over, allow the change in season be your new start. Take the opportunity to rethink and reset your wellness efforts.

Here are seven tips to help you reboot and get started or to fall back into healthy living habits:

Be mindful. It is difficult to make substantial change if you are unaware of your starting point. Keep track of your eating and exercise habits so you have a better idea of what you would like to change. Journaling is a great way to hold yourself accountable.

Reassess and set concrete goals. The more quantitative your goals are, the more likely you are to achieve them. Instead of broad goals like “I want to be healthy”, set small, concrete goals that feed into a larger overarching goal. 

Get organized. Planning ahead is a key component to creating and maintaining change. Activities like exercise, grocery shopping, and meal preparation take time. Schedule them into your calendar like you would a business meeting or doctor’s appointment to ensure that these things get done.

Clean out your cabinets. If your cabinets have started to accumulate less healthy foods, clear out the junk. If it isn’t around, you are less likely to eat it. Conversely, a pantry and fridge stocked with healthy ingredients will encourage you to stay on track with your healthy eating habits.

Prep your meals. Healthy eating can be fun, easy, and delicious! New recipes may provide the inspiration you need to get back on track. Maximize the time you spend in the kitchen. Cook once, but prepare enough so you can eat a few times and make time to prepare your day’s lunches the night before. You’ll be more likely to eat the food you pack and bring and will save time and money while having full control over what you eat. 

Buddy up. A buddy will keep you motivated and accountable to your food choices and workout schedule. In addition to the accountability aspect, a great part of enlisting a friend or loved one to join your wellness journey is that the social aspect will introduce a new level of fun to your routine.

Have fun! New workout gear may be the thing that pushes you back to the gym. Similarly, a colorful plate might just make your meals more inviting. Healthy living doesn’t have to feel like a chore. Consider what might inspire you and run with it.

Source: This article originally appeared in GlobalFit’s GO Newsletter and has been republished with permission.

This publication is for general informational purposes only and it is not intended to provide any reader with specific authority, advice or recommendations. Where you deem necessary, we suggest that you seek advice regarding your particular situation from the appropriate professional.Type your paragraph here.