Answers to your biggest health questions

Striving for optimal health takes focus. A health coach can help you stay the course and give advice along the way. Our coaches work with people like you every day. So we asked them some of your most common health questions, and here’s what they had to say!


Q: If I can commit to only one diet change right now, then what should it be and why?

A: “Load up on fruits and veggies. They are loaded with vitamins, minerals, antioxidants and fiber. Maintaining a diet high in fruits and veggies may help to lower your risk of diseases such as high blood pressure and heart disease.” – Chassity G.

“Eliminating refined sugar would be a great first step. Our body doesn’t need the type of sugar that’s in many of our drinks, condiments, candies and processed foods.” – Sid R.


Q: What can I do about sugar cravings? 

A: “If you tend to eat sugar compulsively, then abstinence from refined sugar is best. And the cravings will begin to lessen in frequency and intensity over time. Also, a journal can help you figure out emotional triggers/stressors that set off the cravings. That way, you can recognize what is happening and find a healthier way to manage it.” – Russ W.

“Don’t deny yourself of all sugar; simply substitute more natural sugars like those that are found in fruits. Though some fruits have more sugar than others – and sometimes that amount can rival your candy fix – fruits also come with water, fiber and important vitamins and minerals. So you will get more bang for your buck from a nutritional standpoint.” – Sid R.


Q: What do you recommend for getting back on track when I slip up?

A: “Getting back on track is primarily a mental battle. Remember: progress, not perfection. Aim for consistency. Start back as soon as you can since inactivity builds momentum just like activity does. Look for a pattern: Are there things that routinely get you derailed? If so, work on resolving those to create a clear path. Other than that, don’t get upset about it, criticize yourself or overthink it. Just start again!” – Russ W.


Q: How should I structure my workouts to get the most out of my limited exercise time?

A: “When I am lacking time, I like to do a Tabata-style workout. Tabata is a form of HIIT (high-intensity interval training). It consists of eight rounds of high-intensity exercises for 20 seconds of work and 10 seconds of rest. A round of one Tabata exercise will total four minutes. The beauty of Tabata is that you can make your routine as long or as short as you want. Pick three to four exercises that target multiple muscle groups like squats, lunges, push-ups, burpees, mountain climbers, plank holds, etc. Complete the Tabata cycle for each exercise, resting one minute before you move on to the next exercise. Tabata is a great way to get a workout in when you are short on time.” – Chassity G.



Here’s to making progress toward your goals,

The Healthy Lifestyles Coaching Team