In the introductory session to the wellness track, I will introduce myself and the program and seek to unravel the particular areas in your life that you seek answers for, and how as a coach I can help you set goals and achieve them in a realistic manner.
If you decide to sign up for the program, we will sign the program agreement, and I will provide you with an Initial intake form to register your profile details, exchange payment information and obtain some preliminary information.
Details of the 6-week program: Cost - 200 $ (You may be eligible to use up your HSA/FSA funds by the end of the year, I can provide details if needed)
# sessions - 6 sessions (45 minutes each), one session per week. Sessions can be scheduled on Tuesdays, Wednesdays or Thursdays.
The Wellness track is a 6-week program in foundational areas of wellness, which will provide you with the tools and methods to plan, monitor and control your health and well-being in key areas. It will be an invaluable asset for optimizing diet and exercise for all ages, whether you are a beginner in your wellness journey, a woman going through hormonal phases or a senior seeking a healthy lifestyle. The 6 sessions of 1-on-1 coaching will cover the following topics:
(1) Week 1: Wellness assessment in areas of physical, emotional, mental/cognitive and social areas to identify areas of well-being and concern, which will help to design action plans in the following weeks to work towards balance. We will especially explore areas in diet and physical activity, so we can focus in those areas in a way that aligns with your health and personal lifestyle.
You will be guided to create a healthy vision of what you would like to achieve from this program to benefit your wellness.
(2) Weeks 2 and 3: Assessment of dietary patterns (3-day diet record). You will have access to MyFitnessPal app to record your diet and calculate your nutrient (calories and macros) intake.
We will also record your daily activity level and calculate your energy expenditure and BMI (Body Mass Index, based on Height and Weight) and some basic body measurements (waist circumference, hip circumference).
You will set some short-term and long-term goals so you can find workable actions and solutions to achieve your goals.
(3) Weeks 4 and 5: Based on your priorities, we will discuss some possible modifications to your current diet and activity patterns, and you can try and start to implement them in small steps. I will share relevant diet information and also share specific exercises you can try based on your interest. Progress will be monitored and we will use the starting values and measurements as a guide to compare. We will also go over barriers that you face and ways to overcome them.
(4) Week 6: In the final session of week 6, we will draw up a maintenance plan that you can follow over the next weeks or months, as some long-term goals need a longer timeline.
If you feel the coaching has really helped you and would like to continue the program, we can schedule and sign an extended agreement to do the same.
Thank you and welcoming you to the Wellness track
Shantha Kumar