NM Connect4Health
Tools to Stay Healthy
Healthy weight • CDC - Losing Weight: Getting Started
o 5 steps for a well-thought-out plan to getting started. • NM Watching Your Weight
o Healthy weight is extra important. Read more to learn why. • NM Overcoming Barriers
o 3 Common weight loss barriers and how to overcome them.
Physical Activity • Move Your Way
o Move Your Way tips and tools to be more active. • Activity Planner
o Tool to help you customize a plan to stay active.
Healthy Eating & Nutrition Guides • USDA Choose My Plate o Tips on creating a balanced plate based on your personal calorie allowance.
• USDA Healthy Diet Options o List of different food patterns to help meet nutritional and calorie needs. g the Nutrition Facts food label.
• USDA Recipe Videos o List of YouTube recipe videos.
• Portions & Servings o Learn about the importance of food portions at home and when eating out. Guidance on reading the Nutrition Facts food label.
• Eat Right Resources
o Tips on healthy eating plans and portion control by reducing calories. • CDC Finding a Balance
o Learn about balancing your diet and activity level to achieve weight goals. This site includes food and activity diaries worksheets.
• How to Eat Healthy Without Dieting
It is a lifestyle not a diet. Information on adopting a healthier eating style without dieting. o NM Connect4Health
• Suggested Food Servings from Each Food Group
Handy serving size chart with suggested servings form each food group. o • Choose My Plate
o Explore each food group in detail. Use tools to search tailored My Plate Tip Sheets by selecting audience and topic.
• Choose My Plate Videos
o Videos highlighting how healthy eating and physical activity can be fun and easy.
Local Resources
• Chicago Park District
o Membership information on Chicago Park District Fitness Centers. Map of Chicago Park District Fitness Centers near you.
• Paths & Trails Map
o Map of paths and trails around Chicago.
Free Online Fitness Courses
• YMCA o A new free online community program, YMCA 360, offers on-demand programs and digital coaching. The program includes some of the Y’s most popular group exercise classes like boot camp, barre, yoga, and low impact programs for seniors.
• OrangeTheory At Home
o Orangetheory is now uploading new at-home 30 minute workout routines daily. You won't need any special equipment, but the instructors do get creative and have you utilize objects you can find around the house like coffee jugs in lieu of weights.
• Core Power Yoga
o Core Power is providing free access to a limited collection of online classes available weekly.
Live Fitness Sessions
• Planet Fitness
o Planet Fitness will be hosting "Home Work-Ins" – a series of free fitness classes for everyone – that will be streamed live on Planet Fitness’ Facebook Page daily at 6 p.m. CST. Classes will be led by Planet Fitness certified trainers, as well as special guests like “The Biggest Loser” coach and fitness trainer Erica Lugo, among others. For anyone who can’t participate live, each workout will also be available to view on both the Planet Fitness Facebook page and YouTube channel after the broadcast is over. NM Connect4Health
. Facebook page: https://www.facebook.com/planetfitness/ . YouTube channel: https://www.youtube.com/planetfitness • Lululemon
o At-home yoga practices, workouts and more can be found on Lululemon’s website and YouTube channel. o Lululemon will also be hosting free Instagram Live sessions that feature yoga, do-anywhere workouts, meditation, and self-care tips.
Free apps • Fitness Apps
o Google Fit . Google Fit focus on two goals Move Minutes and Heart Points. App tracks level of movement throughout your day and offers coaching. Based on goal progress Google Fit helps you adjust new move goals for new challenges.
o Walker . Walker provides guided walking and exercise video plans to support users to be more active. It functions as a pedometer, calorie tracker, body fat, blood pressure and you can map your walks.
o Fit On . This app is free to download and the workouts, which vary from cardio to weight training to Pilates, are free to access and use at any time. Just sign up, answer questions based on your fitness levels and goals, and you’re set.
• Food Tracking & Nutrition Apps
o My Fitness Pal . My Fitness Pal supports users with calorie counting, goal setting, and activity tracking.
o Start Simple with MyPlate . The app helps you set goals within the MyPlate food groups. Users can view simple tips to meet goals and badges are earned for completing daily goals and/or fun challenges.
o Healthy Out . Healthy Out is an app that helps you find restaurants that fit your health goals.
o Shopwell . Shopwell is an easy to use app that simplifies nutrition labels with the use of a built in scanner. Use this app to create a Personal Food Profile and scan barcodes to help you stay on track with your dietary goals.