Health & Wellness Coaching

Six-Week L.E.A.N Program

The key to a healthy and fulfilling life lies in finding a balance in the four pillars of health: Lifestyle, Exercise, Attitude, and Nutrition.

With the L.E.A.N. Start program, individuals, families with children, and prime-time adults can achieve their optimal level of health in each of these areas. This scientifically-based program provides practical tools and strategies for making positive changes to improve lifestyle habits, increase physical activity, foster a positive attitude and make healthier food choices.

This program is designed to help you:

Recognize important nutrients and know how to choose healthy foods and beverages at home and when eating out
Learn healthy eating habits and how to incorporate them into busy family lives
Know the benefits of moving the body and simple, fun and sustainable ways to move together as a family
Identify how food and movement can affect mood, behavior, learning and much more
Identify practical ways to prevent illness and build strong healthy bodies

This foundational program is designed to help families with children achieve a lifetime of wellness.

The program is delivered in six unique sessions facilitated as a series of six (6) 60-minute sessions. The L.E.A.N. Start program contains the following six (6) sessions:

Session 1: Traffic Light Eating and Portion Control
Session 2: Breakfast and Grains
Session 3: Veggies and Fruits
Session 4: The Skinny on Fat
Session 5: Power Up with Protein and Play
Session 6: Water

A Pantry Makeover is the perfect way to get personalized information about how you can apply Traffic Light Eating to improve your family’s health. During this one-hour session, you will first learn the concept of Traffic Light Eating and how to decipher food labels, which will help you easily and quickly determine the best foods to choose for you and your family. We will then go through the items in your pantry, as well as fridge and freezer, filling out a Traffic Light Shopping List and going over the Dirty Dozen and Healthy Substitutions Lists. We will wrap-up the session by going over how to complete a shopping list as well as introduce you to a Brand Recommendations handout, so you are prepared for the next trip to the grocery store!
During a Smart Shopping Trip, you will be accompanied to your local grocery store and spend about 1-2 hours selecting healthier foods based on the principle of Traffic Light Eating. A Smart Shopping Trip typically begins with an introduction to Traffic Light Eating and label reading, during which time you will also discuss your current grocery shopping habits (i.e., how often, for how many people and what ages, any budget concerns, and any food allergies or sensitivities). You will then be joined at the store, during which time we will shop the perimeter and practice skills like label reading.
Meal planning is the process of deciding in advance what meals you will consume over a designated period, often a week. It typically involves selecting recipes, creating a grocery list, and organizing cooking tasks to efficiently prepare nutritious meals. Meal planning helps save time, money and effort by reducing food waste, minimizing last-minute decisions and ensuring balanced nutrition. It can also support specific dietary goals, such as weight management, healthier eating habits or accommodating dietary restrictions.
Evolve established its Nutrition Kitchen to serve naturally-sourced, healthy, and wholesome foods for daily consumption at the studio. It is also a place to learn how to prepare quick, easy, nutritious meals for your whole family. Together, we will review recipes, discuss the ingredients, prepare dishes and enjoy our creations. This is also a great opportunity to share your favorite recipes and explore substitutions for unhealthy ingredients.