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Research has shown that active people are much less likely to suffer chronic disease such as diabetes, heart disease and joint problems, and they are likely to have better mental health than their sedentary counterparts.[1] This means the more active you are, the less you have to devote to the health care system, leaving you with more to spend on things you actually want to do.


It is impossible to put a price tag on the value of good health, but we know that poor health takes a toll on our work lives in terms of lost wages, reduced productivity, time away from work, and medical costs.


Ways to start moving and start saving today!

  • Yard work and gardening: digging, raking, mowing the lawn, hauling and pruning are all activities that raise your heart-rate, keep you moving, and strengthen muscles.
  • Vacuum the carpet, wash the walls, and scrub the tub to work up a sweat.
  • Instead of driving, try active transportation, like biking to work, or taking a brisk walk. You’ll save on gas, parking, car insurance and maintenance, and you save time as your active commute will also be your workout.
  • Ways to save in the long-term

Regular physical activity can help prevent and manage chronic conditions like diabetes, hypertension, heart disease, and osteoporosis. In the big picture this saves money for the health care system as well as individual costs like medications.

Regular exercise also contributes to making you feel good. If you’re psychologically healthy, you’re less likely to feel sick and better able to perform. This could mean spending less on things like medications and counselling.[2]

Walking is a great way to get started slowly and is easy for most people to fit in. Shoot for about 15 minutes per day, progress little by little. Your wallet and your heart will benefit.



[1] Davis, Jennifer “J. J.” “Delaware’s Wellness Program: Motivating Employees Improves Health and Saves Money.” American Health & Drug Benefits 1.7 (2008): 9–16. Print.

[1] Montes, Felipe et al. “Do Health Benefits Outweigh the Costs of Mass Recreational Programs? An Economic Analysis of Four Ciclovía Programs.” Journal of Urban Health : Bulletin of the New York Academy of Medicine 89.1 (2012): 153–170. PMC. Web. 30 Nov. 2016.


Lia Sestric, “9 Ways Being Healthy Can Save You Money”,, accessed November 2016.

Gina Calvert, “4 Financial Benefits of a Recreation Management Solution”,, accessed November 2016.

Lemon Chicken and Vegetables with Brown RiceCategory: Lunch/dinnerDietary Notes: Gluten free, Dairy freeServes: 2Chicken, veggies, and brown rice make a great combination for a filling yet nutritious meal for two.Ingredients:• 2 boneless...


Category: Lunch/dinner

Dietary Notes: Gluten free, Dairy free

Serves: 2

Chicken, veggies, and brown rice make a great combination for a filling yet nutritious meal for two.


  • 2 boneless skinless chicken breasts
  • Salt and pepper
  • 1 lemon
  • 2 medium carrots, cut into chunks (about 2 ½ cups)
  • 1 small white onion, sliced thinly
  • 1 cup broccoli florets
  • 2 teaspoons Italian seasoning
  • 1 teaspoon olive oil
  • 2 cups cooked brown rice
  • Fresh flat leaf parsley


  1. To cook chicken, slice lemon and place slices on a large piece of aluminum foil.  
  2. Add sliced vegetables and olive oil to a large bowl. 
  3. Season with spices and toss to coat evenly. 
  4. Add vegetables and chicken to foil. 
  5. Fold the aluminum foil over and around the chicken to create a pouch.
  6. Bake at 350 F for about 40 minutes (depending on thickness) or until the internal temperature reaches 165 F and the juices from the chicken run clear.
  7. Cook rice to package instructions. 
  8. Serve chicken and vegetables with brown rice and garnish with fresh herbs

Did you know the average plate size is 20 percent larger than it was 50 years ago? And, not surprisingly, when people have larger plates, they eat more calories.  Portion sizes have grown over the years, which can make us eat more without even realizing it. No wonder so many Americans find it hard to manage their weight!

An important key to weight management is to understand portion sizes and watch how much you eat. The good news is that measuring portions doesn’t have to include intricate weighing. You can use your hand or other everyday objects to estimate portion sizes.  Here are some options:


Food (1 portion)

Approximate Size

3 oz  Meat/Poultry

Palm of  your hand or a deck of cards

1.5 oz  cheese

3 stacked  dice or your index finger (string cheese)

½ cup  cooked rice, pasta

A handful or  a tennis ball

1 cup  milk/yogurt

One fist or  a baseball

1 cup  vegetables

Baseball  or one fist

1 Tbsp fats  and oils

Poker Chip  

On the go?  Check out this printable wallet-sized portion control guide:


And here are some portion control tips for you:

·         Use a small dinner plate or salad plate

·         Fill half your plate with non-starchy veggies such as carrots, green beans, broccoli, or asparagus

·         Avoid eating out of the package. Instead, opt for a portion size amount in a bowl or plate

·         Split meals at restaurants, or take half home for another meal


Try it out!  Measure your portions for two or three days and see what you notice. How do your portions compare? Where might you reduce portion sizes? Discuss your findings with your coach! 



News flash – you can eat healthy while keeping your grocery bill low. Below are some of our favorite tips and tricks for helping you eat delicious and nutritious meals without breaking the bank.


First, the shopping tips:

·         Buy fresh produce in season and freeze it. Food is much cheaper in peak season. Check out this list of seasonal fruits and vegetables: When produce is not in season, choose frozen alternatives.

·         Make the majority of your meals from budget-friendly items such as beans and rice, peas and lentils, or pasta. Be sure to choose brown rice and whole grain pastas, which are less processed and healthier than the white versions.

·         Meat is often the most expensive part of the meal. Stock up on lean meats, chicken, and fish when on sale and freeze them. Also, bigger cuts of meat are usually cheaper and go further – try making a roast with lots of vegetables. And canned salmon and canned tuna can also be great affordable seafood options.

·         Plan weekly meals around sales and coupons. When sales and coupons are not an option, buy store brands and in bulk whenever possible. Both can be significantly cheaper than branded or packaged versions.

·         Choose food in its most natural form.  Pre-cut or pre-washed produce will be more expensive than whole, unprocessed fruit or vegetables.


Next, the cooking tips:

·         Cook large batches of foods such as soups, casseroles, and meats so you can freeze leftovers into right-size portions for you. 

·         Repurpose leftovers into other meals. Leftover chicken and veggies can be turned into a soup. Fruit becomes a delicious smoothie. Pasta and rice combine with a few other ingredients for a filling casserole.  

·         Try ethnic cooking. Since they often focus more heavily on beans, veggies, and grains, Mexican and Asian dishes are among the best value for your budget while packing in lots of flavor. Just remember to use brown rice or other whole food options to maximize the nutritional benefits of your grains.


Check out these healthy and budget-friendly recipes:


And ask your coach about ways you can incorporate budget-friendly and nutritious meals into your weight management plan.



Is being excessively competitive or too self-critical stopping you from reaching your goals?

Recent research shows that self-criticism actually makes us less resilient and less likely to learn important lessons from failure. Instead, in the face of adversity, self-criticism can make us more anxious and defensive, and can lead to isolation or unhealthy competition. The better alternative to self-criticism is self-compassion.

We’re learning that self-compassion is a way to improve your emotional well-being and help you achieve your goals. Self-compassion involves being as kind to yourself as you would to a friend or loved one, understanding that mistakes are a normal part of everyday life, and not getting stuck in the downward spiral of negative emotions that can come along with failure.

What if self-compassion does not come naturally to you? You’re not alone and you can learn it! The first step is to recognize how you respond to life’s challenges and failures. For example, how do you respond when you’ve overindulged at a special event?

Instead of beating yourself up, acknowledge your mistakes and any feelings of self-doubt or failure. Then let it all go. Recognize that any failures or perceived weaknesses from overindulging do not reflect your worth as a person, but are just a moment in time to be overcome. Ask yourself what you would tell a friend in your situation. Perhaps you’d tell her we all have those moments. Maybe you’d help him figure out what he’d do differently in the future. You’d let your friend know that one night of overeating does not make him or her a failure.

With self-compassion, you reach just as high for your goals. And, in the face of adversity, you’re better able to stay focused and work toward your goals. Be your own best friend.

Not sure how to practice self-compassion in your life? Your coach is always there for you.  




Congratulations! You’re eating better, exercising more – you’ve lost the weight and you’re feeling great. It’s time to shift your focus from eating to lose, to maintaining for the win. As tempting as it might be to take time off from the gym, celebrate with food, and slip back into your old habits – don’t! When it comes to maintaining lost weight, the odds are stacked against you if you return to the habits that led to weight gain in the first place.

Despite the often-quoted statistic that 95 percent of people regain lost weight, findings from the National Weight Control Registry, a study on long-term successful weight loss maintenance, say otherwise. The program has followed over 10,000 “successful losers” for years, and researchers have found that registry members have lost an average of 66 pounds, and maintained that for more than five years.[1]  It takes some work, but losers have many of the same strategies in common.

Secrets of “successful losers”[2],[3]

  • They have a realistic weight goal, which is most often, not an ideal body weight, but a more realistic and attainable healthy body weight

  • They have a support network, and surround themselves with people who value healthy eating, physical activity, and a healthy lifestyle.

  • They eat breakfast every day, and never let themselves get overly hungry.

  • They check in with their scale daily, or at least once each week. Managing a two-pound weight gain is fairly easy. Waiting until you realize it’s a ten-pound problem is much harder.

  • They get regular exercise. 90 percent of those who maintain their weight loss exercise for an average of one hour each day.

  • They sit less and watch less than 10 hours of television each week – probably because they’re out exercising!

  • They eat at least five daily servings of fruits and vegetables, and they drink more water and fewer sweetened beverages.

  • They are accountable, track their diet, and activity, and check in with a coach or dietitian regularly.


[1] National Weight Control Registry, “WCR facts,” Accessed November 8, 2016,

[2] Thomas, J. G., Bond, D. S., Phelan, S., Hill, J. O., & Wing, R. R. (2014). Weight-loss maintenance for 10 years in the National Weight Control Registry. American journal of preventive medicine, 46(1), 17-23.

[3] Akers, J. D., Cornett, R. A., Savla, J. S., Davy, K. P., & Davy, B. M. (2012). Daily self-monitoring of body weight, step count, fruit/vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach. Journal of the Academy of Nutrition and Dietetics, 112(5), 685-692.


These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.


Adopt a seasonal menu

Posted by communitymanager Apr 26, 2019


by Shannon Spence

Buy organic. Go raw. Shop local. We’re constantly inundated with messages surrounding the food we buy, from the grocery store to the vegan restaurant down the street. So how do we really know that what we’re buying (and eventually eating) is actually good for us?

A good rule of thumb - according to all grandmas, hippies and health experts out there - is to eat what’s in season. Seasons provide natural guidelines and encourage diversity for healthy eating. By following the natural growth patterns of fruits, vegetables and spices, it’s likely we’ll consume tastier, more nutrient-rich foods and save money in the meantime.

Out-of-season foods often translate to produce that’s short on nutritional content and bad news for the environment, mainly because it’s been shipped or driven from a location far from you or grown in a greenhouse. To enjoy the full nourishment of food – and save the planet while you’re at it – make your menu a seasonal one. Here are a few ways to go about it.

Know what you’re buying

The tricky part with buying in season is that it differs depending on where you’re located geographically. A seasonal ingredient map will tell you what produce to buy right now. Just click on your state, and voila, a list of what’s growing in your region pops up. Even better – you get cooking tips and recipe ideas for each fruit and veggie.

Grow your own garden

Once you’ve studied up on what’s in season, why not plant your own garden? Keep in mind there is a learning curve to getting the light and soil conditions right, which can be tricky. Ask the experts at your local nursery or garden center for tips and tricks. They’re usually more than happy to help.

Join a CSA

Community Supported Agriculture programs, or CSAs, are another great way to eat with the seasons. In addition to helping you eat a well-rounded diet, being part of a CSA supports local farmers who grow produce organically. That means no GMOs (genetically modified organisms)! When you buy into a CSA, you receive a supply of whatever produce is growing at that time. Expect to get some unusual items you may not be used to preparing, which is part of the fun.

Not ready to grow your own garden?

Start with herbs. They’re easy to manage and help you get in the habit of plant maintenance. House plants work too (and they’re hard to kill!).




Dried fruits and nuts are a great combo if you want to increase your intake of fiber – why not try it with this dessert recipe?


  • ½ cup of golden raisins, dried blueberries, cranberries, raisins, or currants
  • 1 cup plus 2 tablespoons all-purpose flour
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • ½ cup unsalted butter melted
  • ½ cup sugar
  • ½ oats
  • 1 tablespoons raw sugar
  • 2 large eggs
  • 1 ½ cup very ripe bananas, mashed
  • ½ cup chopped pecans or walnuts
  • 1 teaspoon pure vanilla extract
  • Optional: For chocolate fans, try adding chocolate chips (½ cup should be plenty!)


  1. Spray a 9" loaf pan with non-stick pan spray.
  2. Preheat the oven to 325 degrees.
  3. Place the flour, salt, baking soda, and baking powder in a small bowl and combine well with either your hands or a wooden spoon.
  4. In a large bowl or your mixer place the sugar and melted butter and mix well, add the eggs one at a time, then add the mashed bananas.
  5. With your wooden spoon mix in the raisins, oats, nuts and vanilla extract. Add the flour mixture a third at a time mixing well each time.
  6. Pour the batter into the prepared loaf pan and bake in the middle of the oven for 1 hour.
  7. Sprinkle the top of the loaf with the raw sugar. This is optional and can be left out. The raw sugar adds a nice touch to the cake but will not detract from the recipe if you don’t have any on hand.
  8. When the bread is ready a toothpick or knife inserted into the center should come out clean. There may be a little clinging to it, just not gooey batter.
  9. Place the pan on a rack to cool for 15 minutes and then pop it out of the pan and its ready to enjoy.


When it comes to selecting a pair of shades, we tend to side with fashion over form. But how much good can looking like Audrey Hepburn or James Dean do if we’re risking vision loss in the meantime?

Vanity aside, sunglasses should be viewed as a tool to help safeguard the health of our eyes. Studies have shown that unprotected eye exposure to the sun’s rays increases the likelihood of developing eye problems later in life. These include cataracts (a clouding of the lens of the eye) and macular degeneration (an incurable disease of the retina). As if that weren’t enough motivation, a good pair of sunglasses will protect the eyes against the formation of wrinkles, including crow’s feet, and the thickening of the skin that can be caused by some UV exposure.

Don’t get stuck purchasing a pair of shades that don’t get the job done – expensive or not. Here’s what to look for the next time you’re in the market.

Get the full monty

Look for UV 400 protection, which will shield your eyes from even the tiniest of UV rays. Lenses need to block 99 to 100% of UVA and UVB rays and should meet the ANSI Z80.3 blocking requirements set by the American National Standards Institute.

Hue matters

Darker doesn’t always mean better. Hue, on the other hand, can make a huge difference when it comes to visibility. Opt for gray, green or brown lenses to lessen the possibility of color distortions, which may be present in yellow- and rose-tinted sunglasses.

What works on water

If you’re recreating in the water, polarized lenses are your best bet. They filter out sunlight reflected off the surface of the water and reduce glare. Polarized lenses have nothing to do with UV protection so make sure you also check for that.

Opt for a snug fit

Your sunglasses should feel somewhat tight on your nose and ears while not pinching or rubbing. Because light can hit your eyes from above, find ones that are snug around the brow area but not so tight that your eyelashes rub against the lenses.

Keep in mind

Contact lenses alone aren’t enough to protect your eyes from the sun. Even if your lenses have UV protection, remember to wear your sunglasses, too.

Make it a habit to sport your shades every time you step outside. Whether you choose a higher-end pair or opt for cheaper ones from the drugstore, you won’t have a hard time finding sunglasses that are both fashionable and functional.

With Go365®, you can earn 200 Points (which translate to Bucks you can spend in the Go365 Mall) per program year just for getting your routine vision exam. Any children under the age of 18 on your Go365 account can earn 100 Points per program year for their routine vision exam, too. Points will automatically award within 48 hours of a vision exam claim processing for anyone who is a Humana vision member. If you don’t have Humana vision, submit documentation to Go365 within 90 days of the exam in one of two ways:

  1. Visit, navigate to Activities > Prevention and click on the tile “Get a vision exam.” Fill in the required fields and click “Submit.”
  2. Open the Go365 App, navigate to Activities, scroll through the activities to find “Get a vision exam” and follow the prompts.




This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. Consult with your doctor to determine what is right for you.


Baked Chicken Nuggets

Posted by communitymanager Apr 10, 2019


Busy parents can get this main course done in about half an hour. With a little seasoning and choosing baking instead of frying, parents can put a healthy twist on a classic kid’s favorite.


1½ lb. chicken thighs, boneless and skinless

1 cup breakfast cereal, cornflakes, or crumbs

1 tsp paprika

½ tsp Italian herb seasoning

¼ tsp garlic powder

¼ tsp onion powder




1. Cut thighs into bite-size pieces.

2. Place breakfast cereal, cornflakes, or crumbs into plastic bag and crush with a rolling pin.

3. Add all the seasoning ingredients to crushed mixture. Close bag tightly and shake until blended.

4. Add a few chicken pieces at a time to crumb mixture. Shake bag to coat all chicken pieces evenly.

Conventional Oven:

1. Preheat oven to 400° F. Lightly grease a cooking sheet.

2. Place chicken pieces on cooking sheet so they are not touching.

3. Bake for about 12-14 minutes, until golden brown.


Reward Yourself

Posted by communitymanager Mar 28, 2019

It’s important to celebrate accomplishments – both big and small – on your weight management journey. When you celebrate success, you remind yourself that you are making progress and are capable of reaching your goals. And rewards can also be motivators to keep up your hard work


Choose rewards unrelated to food that celebrate your health and promote your well-being, and plan them regularly.


Possibilities include:

  • New workout clothes or exercise equipment
  • A haircut and style, or manicure or pedicure
  • Flowers
  • Tickets to a concert
  • Massage
  • Personal training session or yoga class


Try it out! Over the next few weeks look for an accomplishment and reward yourself for a job well done. Maybe you didn’t lose weight, but your waist size is an inch smaller or you are now able to slow jog a 5K. Remember, it’s about progress and not perfection.  And don’t forget to let your coach know about your success.




A healthy, balanced fitness routine should include a combination of both cardiovascular exercise, which works your major muscle groups and raises your heart and breathing rate, and strength training. The Centers for Disease Control and Prevention recommends that all adults aim for at least thirty minutes of brisk cardio most days of the week, plus strength training exercises on two to three days each week . Strength training is especially important as you age, because muscle mass naturally starts to diminish by middle age.


Strength training can be done with free weights, weight machines, resistance bands, or just your own body weight, and the benefits are wide-reaching. While it won’t burn as many calories as a cardio workout, it does increase your lean body mass (also known as muscles), which will in turn boost your metabolism, so you’ll burn more calories, even at rest. That makes it easier to lose weight if that’s a goal. Having more muscle on your body also helps your insulin work better, which means your blood sugar is better controlled after eating. That reduces the risk of diabetes and heart disease.

The exercises which build muscle also help to strengthen your bones and improve your strength and balance, so strength training is recommended for women especially, to reduce the risk of osteoporosis later in life.


If you’re new to strength training, it’s worth it to work with a coach or trainer at least a few times to learn the correct techniques and make sure you’re using the appropriate type and amount of weights. Strength training is most effective if you have a rest day in between working each muscle group. Most people will notice positive changes in their muscle tone after just a few weeks, and you may find, even if you haven’t lost weight, your clothes will fit better and you’ll feel more trim just from the muscle you’ve gained.



“Strength training: Get stronger, leaner, healthier,”,

Anne Danahy MS RDN, registered dietitian nutritionist, Craving Something Healthy, accessed January 2018 at

Creating a new, healthier you, often means changing your habits and rethinking routines. According to Charles Duhigg, author of The Power of Habit, these cornerstone or keystone habits are foundational to success.

What is a keystone habit? They are habits that lead to a cascade of other positive activities. Take exercise, for example. Many people find that when they exercise, they tend to eat better and sleep better. Instead of loading up on fries and a shake after workouts, they grab fresh fruit or yogurt. Sleep tends to come easier with exercise and, when awake, many people also report feeling more alert, productive, and positive.

In other words, fitness can be a keystone habit that helps put other aspects of a healthy lifestyle into place. It becomes easier to eat better, think better, and feel better. It can naturally propel people toward being their best selves.

Reflect for a moment: What are your keystone habits? Perhaps they include a healthy breakfast, five minutes of conscious or mindful breathing, or a particular bedtime routine.

When you discover the one or two keystone habits that naturally put your life into place, suddenly you find it’s easier to be your healthy, new you.

Not sure what daily routines can help you realize your best self?  Brainstorm some ideas with your friends/family members and see how they work for you.


If you think food labels and packaging are confusing, you are not alone. Many Americans have questions about what terms like “fortified” or “natural” mean and how to make sense of the nutritional information on the back of packaging. We’re here to help! Here’s the “skinny” on food labels…


The nutrition facts label (hint, it’s on the back of food packaging)


Begin by looking at the serving size. Surprised? Many people don’t realize that what’s in a package may be much more than one serving. One pack of Twinkies, for example, is two servings.  A serving of Pringles is just 16 chips.


Pay attention to the type of fat on food labels. When focusing on fat, avoid foods with these ingredients on the label: hydrogenated oils, partially hydrogenated oils, and trans fats. Trans fats are particularly heart-unhealthy, and even foods claiming to have “no trans fats” can contain .5 grams of trans fat per serving. 

And don’t forget to look at the amount of added sugar. American Heart Association guidelines recommend no more than 25 grams (around 6 teaspoons) of added sugar a day for women and 38 grams (around 9 teaspoons) for men.  Sugar can also hide in the list of ingredients, given the various forms in which it comes, so look for any of the following ingredients: agave, cane sugar, carob sugar, dextrose, high fructose corn syrup, or maltodextrin.


Marketing labels


Often the front of food packaging can be just as confusing. Here are some of the most common misleading marketing statements:

·         “Natural” can mean something different to every manufacturer because the description “natural” is not regulated by the FDA.  “Natural” does not equal healthy.

·         Whole grains are healthier than more processed white breads or pastas, but unless they are labeled “100% whole grain,” it’s impossible to know how much of the good stuff is actually in what you’re buying.

·         Foods labeled as “low-fat” are often high in sugar, so be sure to check the sugar content on the label.

  • Foods described as     “Made with…” may only contain a small amount of what is being advertised     as healthy.  Investigate and find     out the amount of organic ingredients, real fruit, or whole grains     actually in the item. Reading the food label on the back can help you     decide whether the ingredients in the item are healthy.



What made you decide to work on your weight now?



This may be one of the first questions you ask yourself,  because knowing your motivation is one of the keys to successful lifestyle change.  It energizes us and focuses our attention on our priorities.



Motivation can be challenging to harness at times, so here are some tips for making the most of it.



  1. Identify your reasons for change. Get really clear on who or what in your life is driving you to make a change right now. Do you want to feel more energetic?  Dance like never before? Keep up with your kids? Once you understand your underlying motivations for change, write them down and keep them front and center – in a place you’ll frequently see them.
  2. Make sure lifestyle changes aren’t drudgery. Watching what you eat and exercising aren’t always the most intrinsically satisfying, so choose activities you enjoy or pair them with other things you like. Savor the flavors of healthy foods and recipes, and feel how they nourish your body. If you’re social, invite friends to join you for a workout.  If you enjoy a challenge, train for races or beat your own times. And then mix up the activities every so often to maintain interest. Lacking for ideas? Talk with your coach!
  3. Plan for when motivation wanes.  As hard as we might try to maintain it, there are times when motivation lags.  What to do? Use your environment to set you up for success. Keep unhealthy foods out of easy access. Lay out your exercise clothes before you go to bed so they are waiting for you in the morning. That way you’re ready when motivation weakens – and know it’s only a matter of time before it returns.



Remember, a little motivation goes a long way – so use it to your advantage!




Elliot AJ, Harackiewicz JM. Goal setting, achievement orientation, and intrinsic motivation: a mediational analysis. J Pers Soc Psychol. 1994;66:968-80.

Ntoumanis N, Biddle SJ. Affect and achievement goals in physical activity: a meta-analysis. Scandinavian Journal of Medicine and Science in Sports. 1999;9:315-32.