Health Coaching

Lifestyle habits what we eat and what we do or not do on a regular basis greatly affect our health, fitness, body weight, the way we feel such as pain and discomfort.

Adopting healthy eating habits, incorporating daily physical activity and exercise you provide optimal; chances to sustain optimal health, function and fitness throughout the lifespan. A health coach can get you on the path to better health and stay on it. 


Whether you want to improve your wellness and fitness because your doctor advised you to; have been diagnosed with pre-diabetes or high blood pressure; are fed up with feeling sick and tired, stressed, running on empty, feeling out of shape and knees are hurting all the time? Considering hiring a health coach may be your best option to get the results you want to achieve. A health Coach facilitates healthy lifestyle changes through physical-activity guidance, nutritional education, and behavior-change coaching.


Your health coach is your health promoter, educator and active partner helping you access the necessary tools, support and skills in unlocking the potential you have to live a healthy lifestyle.


Carrying extra body weight, being over-fat or obese reduces the quality of health and life, and increases the risk for developing numerous chronic diseases, including heart disease, stroke, type 2 diabetes, certain cancers, hypertension (high blood pressure), gout, sleep apnea, and osteoarthritis. Most if not all these chronic medical conditions can be prevented, reduced and even reversed with lifestyle change.


Healthy body weight and healthy body composition (body-fat mass versus fat-free body mass) is essential for good health. 

Are You Ready to Change?

Are you considering making a lifestyle change, or have tried to do so before, but failed? We want you to know that successful behavior change is almost always the result of small achievements that have accumulated over time. The cumulative effect of repeated engagement in a series of small behaviors can have a big impact over time. You have the power to make physical changes for better or for worse. 


When your goal is to lose weight, your focus should be on losing body fat. Health coaching is a process where you systematically swop out habits that cause disease and dysfunction for habits that promote good health, vitality, fitness and feeling good can be within your reach. Losing body fat, restoring stability and mobility, increasing strength and stamina, feeling better and become the best you can be. 


Let food be thy medicine and medicine be thy food.

—Hippocrates, c 460-370 BCE, ancient Greek physician in the Age of Pericles known as the father of modern medicine

Significant greater weight-loss


Diet plus exercise, rather than diet only or exercise only produces significant greater weight loss at 12 months, 18 months, and 36 months after adoption of a weight-loss intervention. An initial weight loss of 10% can significantly decrease the severity of obesity-associated risk factors.

Decades of small, poor choices, unhealthy behaviors, too much sitting, too many high calorie treats without any nutritional benefit, fatty meals and snacks, especially saturated and transfats, sugary beverages, energy drinks and too much coffee, and stress leaves a body depleted lacking of energy and reserve, a high risk of injury(back pain, falls), repeated or constant aches and pains, discomfort and depression, low immune system getting you sick more often, and increased body weight stressing the joints, a high body fat percentage with low muscle strength and bone density all accumulate to a point where there is and increased risk for developing chronic disease, a diminished quality of life, and a lower life expectancy. 

When you want to fix your problem you need to stop doing what caused it in the first place

Achieve calorie balance


By losing excess body weight you may prevent or reduce severity of structural changes that result in low back pain, decreased mobility, modification of gait pattern(walking),  slower reaction time (how fast you can move or react), and energy expenditure. In addition osteoarthritis of the knee is strongly associated with increasing body weight. Altered posture and lack of spinal mobility often leads to degenerative disk disease, extra body weight increases pressure on the feet and increases risk for plantar fasciitis.

Improving life, feeling well, enjoy living

Your Health Coach facilitates healthy lifestyle changes through physical-activity guidance, nutritional education and behavior-change coaching. When you are ready to improve your health, function, fitness and enhance your quality of life, then contact us by calling or emailing us today.

lifetime wellness with lifestyle medicine 


  Choosing a low fatminimally processed and
whole food plant based (WFPB) diet for life

 Plant-based diets have been associated with lowering overall and ischemic heart disease mortality; supporting sustainable weight management reducing medication needs; lowering the risk for most chronic diseases; decreasing the incidence and severity of high-risk conditions, including obesity,  hypertension, hyperlipidemia,and hyperglycemia; and even possibly reversing advanced coronary artery disease and
type 2 diabetes.

Dean Ornish PhD

Optimal Lifestyle Program reverses most chronic diseases (coronary heart disease, early stage prostate cancer, type-2 diabetes, hypertension, autoimmune disease, hyperlipidemia, obesity, cellular aging, changing gene expression).  The reason that these same lifestyle changes can reverse the progression of so many chronic diseases is that they are different manifestations of the same underlying biological mechanisms.

World Health Organization


"Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods. The evidence that such diets will prevent or delay a significant proportion of non-communicable chronic diseases is consistent. A predominantly plant-based diet has a low energy density, and may protect against obesity."

It is not enough to advise people to change their diets. It's not enough to simply suggest people eat more fruits and vegetables. Populations benefit most when they receive education, demonstration, guidance and personal/community support.

Health Coaching; it's not just for weight-loss

Hiring a health coach can help you make successful changes to current behaviors by adopting lifestyle habits to take back control and/or manage a health condition. Your coach and personal trainer provide resources, tools and can teach you skills to help you empower yourself.

Contact Us

Mailing Address
4804 NW Bethany Blvd. Suite 12 #167

Portland, OR 97229  | Phone 503-267-1030

Proudly providing wellness services including personal training, private physical therapy, health coaching,
green outdoor exercise training, Nordic Walking and TRX, AHA First Aid, CPR and AED training.