Your 12-Week Wellness Reset Starts Here

Are you ready to transform your health and body for the better? Our clinic offers a Personal Health Coaching program – a comprehensive, medical provider guided wellness journey that is guaranteed to help you lose 15–20 pounds in 12 weeks (or even more for some clients) while also improving your physical fitness, nutrition habits, and mental well-being. This is not a fad diet or a quick fix, but rather a sustainable lifestyle reset with the support and accountability you need to succeed. We combine the latest science in weight management with personalized coaching and a touch of tough love motivation to ensure you reach your goals. Think of it like having a personal trainer, nutritionist, and health cheerleader all in one, overseen by a medical professional who prioritizes your safety and results.

Customized Nutrition Plan

You’ll receive a prescriptive nutrition plan tailored to your preferences and needs. We don’t believe in one-size-fits-all diets – instead, we assess your current eating habits, any medical conditions (like insulin resistance, food intolerances, etc.), and weight loss goals to formulate a meal plan that maximizes fat loss while still providing the nutrients and energy your body needs. Whether it’s a specific macronutrient-balanced plan, a Mediterranean-style approach, or a ketogenic phase – we’ll choose the evidence-based strategy that’s right for you. Most importantly, this plan will be realistic and enjoyable. We include foods you like and teach portion sizes and alternatives for the foods you crave. No starvation, no weird gimmicks – just healthy, tasty eating designed for steady weight loss of about 1–2 pounds per week (the sweet spot for sustainable loss).

Personalized Exercise Program

Fitness is a key component of health (and it accelerates weight loss), but many people don’t know where to start or how to exercise effectively. As part of our coaching, you’ll get a prescribed workout regimen that suits your level – whether you’re a complete beginner or an experienced gym-goer. We incorporate a mix of cardiovascular workouts (to burn calories and improve endurance) and strength training (to build lean muscle that boosts your metabolism). Don’t worry – this doesn’t necessarily mean heavy weightlifting or running marathons (unless you want to!); we tailor it to what you enjoy, be it brisk walking, cycling, swimming, bodyweight exercises at home, or guided gym routines. The program will gradually increase in intensity as your fitness improves. We also teach you exercises that specifically target any problem areas or support any physical limitations you have. The goal is to make you stronger, fitter, and more energetic by the end of 12 weeks. Many clients are amazed at how far they come – from huffing and puffing on day 1 to perhaps jogging or doing full push-ups by week 12!

Lifestyle & Habit Coaching

Losing weight isn’t just about diet and exercise – it’s about mindset and daily habits. That’s why our program places a big emphasis on behavior change and holistic wellness. We’ll coach you on crucial lifestyle elements such as stress management techniques (chronic stress can hinder weight loss and lead to emotional eating, so we might introduce meditation, deep breathing, or journaling), sleep hygiene (poor sleep disrupts appetite hormones; we’ll ensure you’re getting quality rest by setting a routine, reducing screens before bed, etc.), and time management (helping you fit healthy cooking and workouts into your busy schedule). We essentially help you restructure your routines to prioritize health. This might include tips for meal prepping on weekends, strategies to avoid nighttime snacking, or healthier ways to cope with work stress than grabbing that sugary treat. Over 12 weeks, these small habit changes compound into major results – not just on the scale, but in how you feel. Reduced stress, better sleep, and healthy habits will leave you feeling in control and empowered.

Accountability & Support

Perhaps the most critical part of our program is the one-on-one coaching and accountability check-ins. You won’t be doing this alone. Our health coach (or clinician) will meet with you weekly – either in person or via telehealth/phone – to assess your progress, address challenges, and adjust the plan if needed. We’ll review your food logs, celebrate your successes, and troubleshoot any difficulties (like a weight loss plateau or a week where motivation dipped). These check-ins keep you accountable and motivated. Knowing you have to “report back” can be incredibly effective in keeping you on track! Beyond formal meetings, you’ll have access to us for questions or encouragement. Did you face an unexpected buffet at a wedding? – Text us and we’ll coach you through making the best choices. Feeling discouraged by a bad day? – We’ll remind you tomorrow is a new day and perhaps tweak your calorie targets if needed. Your coach is your partner in this journey, keeping you focused and inspired. We may also include body measurements or body composition analysis every few weeks so you can literally see your progress in inches lost and muscle gained, not just scale weight.

Mental Well-Being Focus

A unique aspect of our program is that we also aim to improve your mental wellness and self-confidence. Weight struggles often come with a load of negative self-talk or emotional baggage. We incorporate elements of mindset coaching – helping you set the right goals (e.g., focusing on non-scale victories too, like having more energy to play with your kids or fitting into a favorite outfit), practice self-compassion, and build a positive relationship with food and your body. By the end of the program, many clients report not only physical changes but a healthier mental outlook: feeling proud of what they accomplished, more knowledgeable about their health, and confident that they can continue the healthy habits on their own.

More Than a Gym. Smarter Than a Diet.

What makes our program different from joining a gym or a commercial diet? In short: expertise, personalization, and accountability. You’ll be under the care of a medical provider who understands metabolism and can integrate your plan with any medical conditions or medications you have (e.g., adjusting for hypothyroidism or PCOS). If needed, we can even prescribe adjunct medical therapies – such as appetite suppressants or metabolic boosters – for short-term use, although many people do great with just the lifestyle approach when properly supported. Furthermore, we look at the complete picture: not just cutting calories, but truly transforming your habits and health markers. We measure things like blood pressure, blood sugar, or cholesterol pre- and post-program; it’s common to see significant improvements there too (e.g., dropping blood pressure by a few points, lowering HbA1c in pre-diabetics).

Visualize the Results – Then Make Them Real

Imagine 3 months from now: You could be 20 pounds lighter, several inches slimmer, waking up with more energy, hearing compliments from friends and family about your transformation – and most importantly, feeling proud and confident in your ability to set and achieve a health goal. We’ve had clients who not only lost weight, but also gained freedom from joint pain, went off certain medications (under their primary doctor’s guidance), or found a new love for activities like hiking or biking. It’s amazing what can happen in a short time with the right plan and support!