Overview
Small Steps for Big Changes is an evidence-based lifestyle program designed to help you make lasting lifestyle changes to lower your risk of developing type 2 diabetes. Learn how to incorporate physical activity into your daily routine, and to make sustainable dietary changes.
The free program is offered monthly at participating locations.
Step One: Program Intake
- Contact us to determine your eligibility!
Step Two: Training Phase
- Receive a FREE 1-month gym membership
- Receive SIX sessions of 1-on-1 exercise and dietary change counselling with a trained coach over three weeks
- Complete two to four exercise sessions on your own each week
- Track your diet and exercise with a health app and fitness watch
Post-Program
- Check-in with coach one month after completing the program
- Follow-up meetings after six and twelve months
Who can participate in Small Steps for Big Changes?
You may be able to participate in this study if you are:
- Between the ages of 18 and 70
- At risk for type 2 diabetes
- Able to read and comprehend English
- Have a Body Mass Index (BMI) between 25 and 45 kg/m2.
Who should not participate?
You will not be eligible to participate in this study if:
- your doctor has informed you that you have a heart condition and should only do physical activity recommended by a doctor.
- you feel pain in your chest when you perform any physical activity.
- in the past the month you have had chest pain when you were not doing any physical activity.
- you lose your balance or consciousness because of dizziness.
- you have bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity which your doctor has not cleared you for to exercise.
- you have hypertension that is not controlled by medication (systolic blood pressure (BP) >160 mmHg and/or diastolic BP >99 mmHg).
- you have been diagnosed with type 2 diabetes.
- You have had a change in medications (e.g., statins, acarbose, anti-depressants) in the previous 3 months.
- You have prior history of cardio- or cerebrovascular disease, myocardial infarction, or stroke.
- you are pregnant or planning to become pregnant in the next 12 months.
- you have an uncontrolled major depressive episode.
Think you are eligible and want to join the program?