Small Steps for Big Changes
A free, evidence-based program that helps you make lasting diet and exercise changes, with one-on-one support from a trained coach to lower your risk of developing type 2 diabetes.
Ages: 18+
North Bay YMCA, Sudbury YMCA
Small Steps for Big Changes is an evidence-based counselling program designed to help you make lasting diet and exercise changes to lower your risk of developing type 2 diabetes.
Developed by the Diabetes Prevention Research Group at the University of British Columbia, the program is now offered at the YMCA in Sudbury and North Bay as part of our charitable mission to build a healthier community. It’s free and open to everyone in the community, whether or not you’re a Y member.
Learn how to incorporate physical activity into your daily routine and make sustainable dietary changes.
What to Expect
Six one-on-one sessions
Meet with your coach for six 60-minute sessions over four weeks.
Coaching and exercise, together
Each session starts with a conversation about diet, exercise and goal setting, followed by time exercising with your coach.
A plan that fits you
Get personalized support for your unique health needs and lifestyle, and learn techniques to help you stick with the best exercise plan for you.
Track your progress
Track and measure your progress along the way.
Ongoing support
Check in with your coach after you complete the program.
A free month at the Y
Not a member? You’ll receive a free one-month YMCA membership to support your participation in the program.
Frequently Asked Questions
Could I be at risk for type 2 diabetes?
Ask yourself five questions:
- Are you inactive?
- Are you overweight?
- Do you have high blood pressure?
- Do you have a parent or a sibling with type 2 diabetes?
- Were you diagnosed with diabetes during pregnancy?
If you answered yes to any of these questions, you could be at risk for type 2 diabetes. Complete our short eligibility questionnaire, talk to your doctor, or contact us to learn more.
What is prediabetes?
Prediabetes is a condition where your blood sugar levels are high, but not high enough for a diagnosis of type 2 diabetes. It’s a warning sign that you’re at risk of developing type 2 diabetes.
Type 2 diabetes is a chronic disease where blood sugar levels are high. Excess sugar damages blood vessels and can cause permanent damage to organs and nerves. Over time, this can lead to heart disease, kidney disease, loss of vision, lower-limb amputation and stroke.
Why act now?
You may not notice any symptoms of high blood sugar. Making diet and exercise changes now can decrease your risk of developing type 2 diabetes and lower your blood sugar levels before irreversible damage occurs.
Who can join?
You may be eligible if you are:
- 18 or older
- At risk of developing type 2 diabetes
- Able to commit to the Small Steps for Big Changes program
Do I need to be a YMCA member?
No. The program is free and open to the community. If you’re not already a member, you’ll receive a free one-month YMCA membership to support your participation.
How do I sign up?
Complete the online eligibility questionnaire to find out whether the program is right for you. You can also talk to your doctor or contact us directly.
Our Partners
Offered in partnership with the Diabetes Prevention Research Group at the University of British Columbia.
Questions about the program?
Get in touch.
Take your first small step
Find out if you’re eligible for Small Steps for Big Changes, a free coaching program open to everyone in Sudbury and North Bay. Just complete a short online questionnaire.