Wellcoaches defines coaching as a partnership with clients to create personal wellness plans, focusing on identifying priorities, setting goals, and overcoming obstacles through supportive, evidence-based dialogue.

American Heart Association recommends:

150 minute of moderate aerobic exercise per week, 90 minutes of vigorous exercise

2-3 sessions of strength training per week

2-3 sessions of stretching per week

The American Heart Association (AHA) nutrition guidelines promote a heart-healthy diet emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats, while minimizing added sugars, sodium, alcohol, and highly processed foods. Key recommendations include choosing minimally processed foods, using liquid plant oils over tropical oils, and incorporating fish and legumes into your diet

Relaxation techniques are practices that help reduce stress and promote a sense of calm, with common examples including deep breathing, meditation, progressive muscle relaxation, yoga, and tai chi. Other helpful methods involve guided imagery, listening to music, aromatherapy, or engaging in enjoyable activities like walking or reading.

Each person will craft their own plan, exercise can be walking, hiking, hockey, ballroom dancing - something you enjoy! Meals can include a huge variety and taste great! Relaxation does not need to be meditation, many activities “count”.

Lifestyle medicine is an evidence-based medical specialty that applies therapeutic lifestyle interventions to treat, reverse, and prevent chronic conditions like cardiovascular diseases, type 2 diabetes, and obesity. By empowering patients to make lifestyle behavior changes in six interconnected pillars—optimal nutrition, physical activity, restorative sleep, stress management, connectedness, and risky substance avoidance—lifestyle medicine aims to eliminate the root cause of a disease. And it works: studies have shown that lifestyle medicine can impact up to 80% of chronic diseases.