Services
Wellness Coaching
According to the National Board for Health & Wellness Coaches 2014 Job Task Analysis:
“Health and Wellness Coaches partner with clients seeking self-directed, lasting changes, aligned with their values, which promote health and wellness and, thereby, enhance well-being. In the course of their work health and wellness coaches display unconditional positive regard for their clients and a belief in their capacity for change and honoring that each client is an expert on his or her life while ensuring that all interactions are respectful and non-judgmental” (https://nbhwc.org/jobs-task-analysis/, para. 1).
Clients know themselves best. The health coaching relationship is intended to be a collaborative one. According to Swarbrick (2006), these goals can include physical wellness, mental wellness, spiritual wellness, social wellness, and more. Individuals who have metabolic diseases and chronic illnesses can also seek out (and are sometimes referred to) a health coach. Health coaches work in the fitness industry, the healthcare industry, and corporate settings.
Clients mainly spend time talking with a health coach to identify:
the specific vision of their goals,
the potential barriers to achieving those goals, and
a detailed plan on how to reach those goals.
Goals can include specific hallmarks for a fitness program and/or identifying general guidelines for healthy eating, but they are not limited to just these things. Goals can also include other wellness markers such as helping a client:
get off prescribed medications (with additional guidance from other medical professionals),
adhere to a newly prescribed treatment program for chronic conditions (with additional guidance from other medical professionals),
quit or reduce the consumption of cigarettes, alcohol, or other substances (with additional guidance from medical professionals),
improve their sleep hygiene,
effectively manage their stress,
develop their time management skills, or
identify activities that are enjoyable enough to engage them and lead to sustained healthy changes.
What is important to remember is that the client is the main driver of their goal-setting and strategizing. Through active listening, motivational interviewing, cognitive reframing, and goal-setting strategies, the health coach will help steer them toward success.
Pricing: For pricing please contact me at Coach_Sarah@healthytransitionscoachingllc.com or book an appointment here: Appointments & Inquiries. Sessions are typically done online.
Personal Training
Resistance training for endurance athletes is designed to help anyone develop muscular endurance for sports like running, cycling, and swimming. Runners, cyclists, and triathletes spend a good amount of time engaging in the specific activity of their sport, which often leaves little time to consistently engage in resistance training. The American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA) recommend resistance training at least two days per week. With this in mind, my programming provides full-body workouts that integrate all four major compound lifts across two sessions per week. The first session incorporates a squat and bench movement, and the second session incorporates a deadlift and overhead press movement. These lifts are accompanied by accessory work, core work, and some stretching/mobility work based on your specific goals.
What you can expect during your full-body workouts:
Load-bearing compound lifts (squat, bench, deadlift, overhead press).
Neuromuscular training to keep your ankles, knees, and hips healthy.
Unilateral (single-sided) movements to identify and correct movement imbalances.
Conditioning to keep your cardiovascular health in top form.
Stability and core work.
Creative programming designed to be challenging and an appropriate compliment to your specific training goals.
Modifications to accommodate injuries and/or level of experience.
One-on-one or small group instruction, in a fun, safe, and encouraging environment.
Assistance with goal-setting and maintenance from a certified health coach.
Who are my clients? My clients range in levels of experience and desired goals. They include:
Triathletes
Long and short-distance runners
Individuals looking to improve their mile times and/or increase their mileage
Individuals preparing for job-related physical assessments
Individuals who want to engage in resistance training as part of their general wellness
Pricing: You can contact me directly at Coach_Sarah@healthytransitionscoachingllc.com for a price list. Individual 60-minute sessions start at $55 (plus tax), but packaging is available at rates of 4, 8, or 10 sessions. Pricing for online programming/coaching is also available and delivered through the TrueCoach App.