Kim Liles, Certified Health Coach Specializing in Families, Adults, and Seniors
What is Health Coaching?
The top risk factors for getting a chronic disease are poor diet, lack of exercise, tobacco use, and excessive alcohol. Notice something about that? Those are ALL lifestyle factors. They are changeable. Woo-Hoo!!! On top of that, a major reason why people eat unhealthy, skip their workout, and drink too much is because of stress...which is another thing we have personal control of (to a large degree). But health care in this country is primarily focused on illness rather than preventive wellness.
This huge gap is where health coaching plays a key role. Health coaches can provide what most doctors don't...guidance on building healthy habits that last.
Health coaches provide education, support, and motivation customized to each individual client in order to reduce health risks and create a thriving lifestyle. I listen, care about your needs, and I help remove obstacles in your way to optimal well-being. Let's face it - you ARE the expert on yourself. You know you better than anyone else. What I do is help you find your inner "why" for what you want to change about your current lifestyle and help you tap into your inner strength to do just that.
What Health Coaching Is NOT!
Health Coaching is NOT a lot of things as well. Health coaching does not diagnose, treat, prescribe, or even advise. And it is definitely not a substitute for professional medical care. You will not receive any medical, mental health, or spiritual advice. You will not receive cookie-cutter meal plans or be told that one diet plan is healthier than another (i.e. Keto, Vegan, Vegetarian, Paleo, etc.). And, lastly, as your health coach, I am not here to "fix" you because I do not think you are broken and in need of fixing. A healthy lifestyle is a journey...and, yes, some are further along on that journey than others. But, my goal as your health coach, is to help you develop your own goals, to bridge the gap between what your doctors are telling you to do and you actually doing it, and to support and encourage you every step of the way.
In addition to personal, one-on-one health coaching, I also offer affordable, short-term workshops.
Affordable Workshops for Families:
L.E.A.N. Essentials Workshop
The Dr. Sears' L.E.A.N Essentials Workshops are fun, interactive and educational classes designed for the busy family of children ages 3 - 12 or individuals who have limited time and are looking for a brief introduction to health and wellness. The workshop is designed to be a fast paced introduction to wellness and covers eight key nutrition and exercise topics including:
How to choose quality, affordable foods
The benefits of eating a brainy breakfast
Identifying good vs bad fats
How much protein children and adults really need
Creative activities to get the whole family moving
The best beverages to drink
Which ingredients to avoid
Labeling loopholes, mythbusters, and healthy recipes kids will ACTUALLY eat!
L:.E.A.N Essentials workshops are two hours long and include direct instruction, group participation, hands-on activities, short video segments, workbooks, and Q&A sessions. Each participant will receive a L.E.A.N Essentials Workbook that contains nutritional information, fill in the blank areas, and delicious, simple recipes.
This short, entertaining workshop is provided to any group of 5 - 20 participants. Pricing is based on the number of participants.
L.E.A.N. Start 6-Week Program:
This comprehensive 6-week program geared toward families with school-aged children the tools and information to:
Develop a lifetime of achievable healthy habits for the entire family
Improve the mood, learning, and behavior of children through proper nutrition
Learn how to shop for quality, affordable foods
Make nutrition at home easy and fun, while preparing healthy food that tastes great
Keep children and family members physically active
Dr. Sears recognized the need for families to receive accurate, trustworthy, uncomplicated information to maximize their family's health which is why he created the L.E.A.N Start program where families benefit from:
Improvements in their overall health
Fewer sick days and less time away from school or work
Reduced medical expenses
Children who behave, sleep, and learn better
More energy and better weight control
More active and energetic lives
The L.E.A.N Start program includes six weeks on one hour sessions filled with instruction and materials. You will receive: L.E.A.N Start Guide - an 80 page colorful resource book that corresponds to each of the six workshop sessions. The book is designed to provide additional information and be a lifelong resource tool.
L.E.A.N. Start Videos - Both you and your children will enjoy watching these entertaining and educational videos hosted by best selling author and renowned pediatrician, Dr. William Sears. The videos contain six educational segments that correspond to the L.E.A.N Start Guide and workshop.
Pricing is based on the number of participants.
Affordable Workshops for Adults and Seniors:
"Prime-Time Health teaches how to add years to your life and life to your years." - Dr. William Sears
Prime-Time Health is a simple healthy-aging program to help adults and seniors uncover the secrets of aging well. Whether you are a 40 year old in the prevention mind-set or a senior already in repair mode, with this workshop you will:
Understand how your body changes during Prime-Time
Prevent disease and unhealthy aging
Boost your energy, stress less, sleep better and sharpen your thinking
Reduce your risk of cancer and the "highs" (blood pressure, cholesterol, blood sugar)
Become fit, strong, and flexible
Many people spend their entire life investing in their IRA (Individual Retirement Account) to ensure they can enjoy their prime time years. However, many don't take the time to invest in their IRAH (Individual Retirement Account for Health). What's the point of having a large savings account if you don't have the health to enjoy it? Not everyone can save as much money as they would like or have as much free time as they want. BUT, you can work to save your health.
Participate in a Prime-Time Health Workshop and Lean About:
A Nobel prize winning medical breakthrough and its effects on healthy aging
The most effective way to communicate with healthcare providers
What is the strongest indicator of overall health
How inflammation effects the body and the inflammatory markers to watch for
How to decipher the many parts of a packaged food label
Eating strategies that will help shed those unwanted pounds
How to help the mind stay strong and sharp as you age
And much, much more!
Prime-Time Health is a taught through four interactive 90-minute workshops that includes hands-on activities, workbooks, healthy snacks, and recipes. Workshop topics include:
Open your Internal Pharmacy - Learn how your body can make its own medicine!
Make Health Your Hobby - Understand what causes unhealthy aging and how to reverse it
Move Waste from Your Waist - Discover the #1 indicator of overall health and pre-diabetic indicators
Live Without Pain and Inflammation - Learn ways to reduce inflammation and joint pain
Pricing is based on the number of participants
Additional Health Coaching Services:
These are my core beliefs when it comes to One-on-One Coaching:
Self-care is essential to healthcare Taking time in your busy day to care for your health and well-being lets you give the best of yourself to those around you. And, taking time NOW to do all the healthy things will keep you active and full of energy for years to come.
Health is more that what you eat and how you move To live a truly healthy life, all areas need love and attention: physical, relational, intellectual, and emotional well-being.
Small Steps + Consistent Action = BIG Results Progress of any amount adds up if you just keep going. Do the work and before you know it, you'll create healthy, life-long habits. As James Clear puts it in his book, Atomic Habits, "It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. Too often, we convince ourselves that massive success requires massive action. Whether it is losing weight...or achieving any other goal, we put pressure on ourselves to make some earth-shattering improvement that everyone will talk about. Meanwhile, improving by 1 percent isn’t particularly notable—sometimes it isn’t even noticeable—but it can be far more meaningful, especially in the long run. The difference a tiny improvement can make over time is astounding. Here’s how the math works out: if you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done. Conversely, if you get 1 percent worse each day for one year, you’ll decline nearly down to zero. What starts as a small win or a minor setback accumulates into something much more."
You are capable of AMAZING things I believe each one of us is capable of so much more than we often believe about yourselves.
What does One-on-One Coaching Look Like? The first step is a 30-minute meet and greet to get to know one another and see if coaching is right for you. We will chat about your wellness goals, review my role as a health coach, and give you time to ask questions and address any concerns.
The actual one-on-one coaching looks different for everyone. To keep things really simple, however, my rate is $60 for every in-person one hour session, and I include one check-in via email between in-person sessions and address any questions you may have and check on your progress.
Should you decide to include personal training, group training, or exercise evaluation and programming, additional fees will apply.
Allow me to work with you to show you a way to support your overall health and wellness! Let's spend 90 minutes together in your home learning the tools to create a well-stocked, healthy pantry. And, don't worry - no judgment and I won't be asking you to throw anything out! Together, we will review these important lessons:
Awareness - By learning the system of the Traffic Light Eating method, you will learn how to quickly identify foods in your pantry that are supporting your health journey as well as those foods that may contain ingredients that are best to avoid.
Reset - Understand that health is a lifelong journey and not a quick trip to an overnight destination. As you begin to learn the "hills and valleys" of healthy eating, a Healthy Pantry Makeover (which can also include your fridge and freezer) will assist you in pushing the reset button to get on, and stay on, the right track.
Learning Activity for the Whole Family- if you have little ones at home, that's great! They can help out too! I provide my young assistants with stickers and they can participate in the learning process by identifying and labeling healthy "grow" foods and "muscle" foods!