About the Program

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 

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:

  1. Between the ages of 18 and 70
  2. At risk for type 2 diabetes
  3. Able to read and comprehend English
  4. 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:

  1. your doctor has informed you that you have a heart condition and should only do physical activity recommended by a doctor.
  2. you feel pain in your chest when you perform any physical activity.
  3. in the past the month you have had chest pain when you were not doing any physical activity.
  4. you lose your balance or consciousness because of dizziness.
  5. 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.
  6. you have hypertension that is not controlled by medication (systolic blood pressure (BP) >160 mmHg and/or diastolic BP >99 mmHg).
  7. you have been diagnosed with type 2 diabetes.
  8. You have had a change in medications (e.g., statins, acarbose, anti-depressants) in the previous 3 months.
  9. You have prior history of cardio- or cerebrovascular disease, myocardial infarction, or stroke.
  10. you are pregnant or planning to become pregnant in the next 12 months.
  11. you have an uncontrolled major depressive episode.

Think you are eligible and want to join the program?