University of Kansas Weight Management Program

02/27/2026

Heart Month may be ending, but your heart health journey continues! 💖 The Essential 8 isn’t just for February—it’s for life!
Which of these habits have you started? Share your wins! 🎉
✅ Eat Better
✅ Move More
✅ Quit Smoking
✅ Sleep Well
✅ Manage Weight
✅ Control Cholesterol
✅ Control Blood Sugar
✅ Manage Blood Pressure
Stay committed to a stronger, healthier heart! 💙

02/23/2026

Manage Weight for a Stronger Heart ⚖️
Maintaining a healthy weight reduces your risk of heart disease, diabetes, and high blood pressure. It’s not about perfection—it’s about progress!
💡 Tip: Focus on nutrient-dense foods, regular movement, and mindful eating to support a healthy weight.
How do you stay on track with your wellness goals? Share below! 👇

02/20/2026

Quit Smoking—Your Heart Will Love You! 🚭
Smoking and va**ng damage your blood vessels and increase your risk of heart disease and stroke. But here’s the good news—your heart starts to heal within minutes of quitting!
Need help quitting? Check out smokefree.gov for resources.

Find information, resources, and support to help you get ready to quit to***co and successfully stop smoking.

02/18/2026

Blood Pressure Basics 🩸
High blood pressure = silent killer ⚠️. It puts stress on your heart and increases stroke risk.
🩺 Know your numbers! Ideal BP is 120/80 mmHg or lower.
🏃‍♂️ Stay active, eat less salt, and manage stress to keep your blood pressure in check.
Take charge of your heart health today! 💖

02/16/2026

Blood Sugar Awareness 🍬
Keeping your blood sugar in a healthy range helps protect your heart and reduces your risk of diabetes.
🍎 Eat whole, fiber-rich foods.
🏃‍♀️ Stay active daily.
💧 Drink water instead of sugary drinks.
Know your numbers—ask your doctor about your A1C levels to track your blood sugar health!

02/13/2026

Control Your Cholesterol! 🩺
High cholesterol can silently increase your risk of heart disease. Keep your numbers in check with these tips:
✅ Eat heart-healthy fats (avocados, nuts, olive oil).
✅ Limit saturated fats and trans fats.
✅ Get moving! Regular exercise boosts good cholesterol.
Ask your doctor about your cholesterol levels and make heart-smart choices! ❤️

02/11/2026

Healthy Sleep = A Healthy Heart 😴
Are you getting 7-9 hours of quality sleep each night? Poor sleep can lead to high blood pressure, obesity, and heart disease.
✅ Create a relaxing bedtime routine.
✅ Limit screens before bed.
✅ Stick to a consistent sleep schedule.
Make sleep a priority for a healthier heart! 💙

02/09/2026

Get Moving for Your Heart! 🏃‍♀️
Did you know that regular physical activity can lower blood pressure, improve cholesterol, and reduce your risk of heart disease? The goal is 150 minutes of moderate or 75 minutes of vigorous exercise per week. 🚶‍♂️💪
Try this: Take a brisk 30-minute walk today or do 10-minute movement breaks throughout your day!

02/06/2026

February is Heart Month! 🫀
Small Steps = Big Heart Health Wins 💙
Improving your heart health doesn’t have to be overwhelming. Start small!
💡 Swap soda for water.
💡 Take the stairs instead of the elevator.
💡 Try a heart-healthy recipe this week!
What’s one change you’re making for a healthier heart? Comment below! ⬇️

02/02/2026

See If You Qualify for the INSTANT Study! For more information, contact the INSTANT Study Team at INSTANT@kumc.edu or call/text us at (913) 232-6659

01/30/2026

Building A Routine:

Focus on Compound Lifts: Learn exercises that work multiple muscles, like squats, presses, and rows.

Progress Gradually: Once you accomplish 3 sets of 12 reps, slowly increase the weight by 5-10%.

Prioritize Recovery: Rest up! Rest days are crucial for muscle repair and growth.

Stay Hydrated & Eat Well: Drink plenty of water and fuel your body with adequate nutrition (protein, fruits & veggies, and whole grains).

Be Consistent: Aim for regular workouts (2-3 times a week) to build a solid foundation.

01/28/2026

Resistance Training Tips During Your Lift:

Start Light: Choose a weight where the last few reps (around 10-15) are challenging but you can maintain perfect form.

Control the Movement: Lift and lower weights slowly and deliberately, avoiding momentum.

Breathe Correctly: Inhale on the easy part (lowering) and exhale on the effort (lifting). Don't hold your breath.

Rest: Take about 60 seconds between sets to allow muscles to recover.

Listen to Pain: Stop if you feel sharp, shooting pain. Muscle fatigue is good; joint pain is bad.