You'll begin the first week of Heart disease in women Center by taking a physical activity quiz to see how ready you are to change your current activity habits. You'll be able to identify the benefits of physical activity that are most important to you. You'll also identify barriers that may be holding you back from becoming more physically active.

The strategies and skills in this week are designed to help you "jump" over those hurdles. The physical activity log sheet will make tracking your goals easy.

Aerobic, stretching and strength-training activities are the three types of physical activity needed for good health. By choosing the activities that are just right for you, you will increase your chances of sticking with your physical activity plan.

If you have a busy schedule and you're trying to find time to fit more physical activity into your day, this chapter offers a handy guide with activities to show you how to do this in less time.

This week, you'll set your short-term goals (those that can be accomplished in 3 months or less). It's important to remember that your goals should be realistic and specific, and that you should continue to reward yourself weekly for meeting those goals. This will help keep you motivated.

Time management is often a struggle for many of us. Keeping your balance will be easier with this week's time management tips.

Strategies and skills that will help you successfully meet your goals are the main themes of Heart disease in women Center for week 3. You'll learn how to prepare yourself to make physical activity a priority, by determining the activity, location, and time that is right for you.

This chapter gives you tips for buying athletic shoes and a good sports bra to help you prepare for success. Barriers always creep up on us and can prevent us from meeting our goals. You'll learn how to break these barriers to be successful.

Water is critical for good health. This week you'll learn the importance for drinking eight, 8 oz glasses of water each day and get tips on how to get more water into your daily routine. With our nutrition goals and tips you'll see how physical activity and healthy eating go hand in hand. Learn what a healthy eating plan is, how to determine a serving size, and the meaning behind energy in and energy out for weight maintenance.

There's strength in numbers. It's easier to make a change when you have people supporting and encouraging you.

This week you'll recruit your support team: see what help you need, who can help you, and how you can thank them for helping you. Learn how to make it a family affair.

In the knowledge section you'll learn about the #1 killer of American women, heart disease, and how aspirin can help reduce certain cardiovascular events in women.

Have you ever thought about getting more stretching in your day? This week, you'll learn ways to challenge yourself to stretch your mind, body, and spirit. You'll read about the stretching guidelines for smooth moves and get ideas for simple stretches that you can do every day.

Under the knowledge section, get the lowdown on cholesterol. Learn how increasing your physical activity can improve your HDL "good" cholesterol and eating heart-healthy can reduce your LDL "bad " cholesterol. Use the chart on fats and foods sources that raise cholesterol to help you make better food choices to reduce your risk.

This chapter also teaches you what fats can help lower cholesterol. Put this newfound knowledge to work by preparing the delicious recipe included in your handbook.

Would you believe that physical activity is one of the most powerful and natural stress relievers? It's a fact! And& it's free. Learn about the triggers that sometimes derail your physical activity plan and what you can do to control them. Use the avoid, alter, and adapt system to stay on track when you're faced with triggers.

In this week's Inspirations, see how you can turn your negative thoughts and actions into positive thoughts and habits. Also, you'll see how your thoughts can affect your blood pressure and the health risks for developing high blood pressure in the knowledge section.

Discover what your Body Mass Index is and how you can use this number to help you with weight management. Use the BMI calculator on our Fitness Tips page to help you determine your Body Mass Index.

You'll also get a chance to try a tasty, new recipe that can help keep your blood pressure low and your heart healthy.

Week 7 focuses on keeping your bones strong through exercise. The physical activity section will introduce you to strength training through resistance activities. You'll learn what resistance activities are and the benefits of including these in your physical activity routine.

This section also guides you through four exercises that will help you gain strength in both the upper and lower body.

The nutrition section reviews the importance of consuming enough dietary calcium to keep your bones strong. You'll be reminded of which foods are high in calcium. You'll also learn how to correctly read a nutrition label.

The knowledge section discusses what osteoporosis is and how inactivity and aging can lead to osteoporosis. Physical activity and a proper diet are important steps in preventing osteoporosis.

No one is perfect all of the time! Interruptions, lapses and relapses will happen. Week 8 gives you tips to keep you on track with your physical activity and healthy eating plan. For example, have a cold/hot weather back up plan or find a friend who encourages you to be physically active when you may need that extra push.

You'll also review your "triggers" for being inactive or eating high-fat foods and your strategies for dealing with them.

You'll also review your benefits and barriers for being physically active that you identified in week 1. Remember that some of your benefits may include sleeping better, looking your best and/or building stronger bones. Some of your barriers may be that you are too stressed or do not have enough time or money.

Reaffirming your benefits for physical activity will help to lessen setbacks, and get you moving again as soon as possible. The Nutrition section provides you with ways to help make mealtime quick, easy and healthy!

Life is full of unplanned events that interrupt our routines. Not to worry. Just "keep on keep'n on" toward your goal.

In Week 9 you'll get pointers to help you get back on track. Now that you're getting stronger, you'll be introduced to two more strength-training exercises for your upper body.

Learn what diabetes is and whom it affects in the knowledge section.

And last but certainly not least, try a great recipe from the American Heart Association that's appropriate for persons with diabetes.

Rushing here, running there has become our way of life. But, the best way to prevent lapses and slips is to think like a Girl Scout. Always be prepared! Armed with the right information and a few tips, eating and exercising away from home or on the go can be a snap!

This chapter provides you with ways to be active while traveling. No matter what your destination, a little advance planning will allow you to keep up your activity and have fun!

This chapter also provides helpful tips for eating on the run. You'll learn to identify fast foods that are high in fat, as well as those that are low in fat.

Tired? The average woman plays many different roles in one day. This section will give you tips on how to rev up your engine. Discover the signs and symptoms of a stroke, the third leading cause of death for American women, and what you can do to prevent a stroke in this week's knowledge section.

Also, learn about recent FDA approval of aspirin for persons impacted by a recurring stroke.

Looking back at your short-term goals and moving forward with new long-term goals is the emphasis for week 11. Accomplishing your daily and weekly goals will give you confidence to set long-term goals (more than three months) that are realistic and specific.

On the other hand, you may not be ready to set long-term goals. That's okay. A personal quiz that measures your confidence and motivation to keep moving forward will give you great feedback on your progress.

Remember, it's important to progress at your own rate. This process for changing your behavior is a journey not a race. Take joy in your achievements!

Congratulations! You're well on your way to a lifelong physical activity plan. By completing 12 weeks of Heart disease in women Center, you have reached your short-term goals that you set for yourself. And best of all, your hard work and effort will lead to a healthier you.

This chapter will go over the lessons and skills you have learned. You'll also review the many benefits of a daily dose of aspirin.

To help you continue on the road to good health, this chapter will emphasize finding new ways to reward yourself for achieving your physical activity goals. Keep up the good work and stay active with Heart disease in women Center!