NOTE: You can schedule a free 30-minute consultation by booking an appointment with me on this site using the schedule appointment link. This will help you decide if this program will align with your healthcare goals so you can commit to the 10-week program.
The Functional Weight Loss Program will include
WEEKS 1 - 2 Assessments: 1 session/week of 30 minutes duration (2 sessions)
During this time, client's diet, activity, medical history and other lifestyle habits will be assessed using an Intake form and other measurements will be collected. Additional testing is optional and will cost extra (Functional, Genetic testing). You will have access to a tracking app for recording activity and diet. We will also set target short and long-term goals to achieve in the program
WEEKS 3 - 4 Program Design: 1 session/week for 30 minutes (2 sessions)
Here, after computing the caloric requirements for your weight loss goals, we will come up with an action plan together, for diet and exercise with adequate tracking and monitoring. Guidance or recommendations for exercise programs and dietary modifications will be provided based on your specific needs. You will be able to message me in between sessions for clarification.
WEEKS 5 - 8 Client Education, Make Adjustments to Protocols: 1 session/week for 30-minute (4 sessions)
You will continue to implement the changes at a manageable pace and evaluate the progress towards your goals, which may take longer.
WEEKS 9-10 Evaluate Progress, Maintenance Plan 1 session/week, 30 minutes each (2 sessions)
We will come up with a maintenance plan to follow after the program, but you will have an option to extend your commitment.
Note: You can schedule a free 30-minute discovery call to learn about the program options to see if this would be a suitable program to meet your needs, prior to making a 6 - week commitment. Use the Scheduling link provided to fix an appointment time.
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 include the following topics:
(1) Week 1 (1 hour session): 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 (One 30-minute session/week): 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 (One 30-minute session/week): 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 (One 30-minute session): 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!