What Are My Coaching Options?


Before we begin, our ultimate goal for every client is to help you progress into intuitively managing your health on your own with pure composure. A true success for SHC is in efficiently ensuring you are confidently autonomous with your health. For more information on SHC's methods, see below.
All services will expand communication options beyond email. This may include in-person discussions, picture/video, spreadsheets, etc. Our first option is a Single Assessment only. This is the same full assessment required for all clients, included with both weekly and fulltime services. The section "Your Expectations" showcases and explores what a typical first response from SHC will be. The Weekly Check-In service is as it sounds. On a particular day, convenient for us both, we will review your previous week as it relates to your assessment and contemporary needs, discuss your progress in all areas thus far, and establish obectives for the upcoming week. In-person meetings may scheduled in addition. The Full-Time Coaching service offers all the same as the check-in, but on a day-to-day or as needed basis.
If you are not sure which option is for you, simply email your questions to [[email protected]] through the form below.


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    What Does SHC Provide?

    Stronger Health Coaching (SHC) is a principled philosophy to building a healthy lifestyle. First, health coaching as a whole promises a new perspective by blending multiple disciplines into an evidence-based aid to overcome the health struggles of modern life. SHC has prioritized this perspective into 5 categories of daily life crucial to health -- Sleep, Nutrition, Stress Management, Movement, and Lifestyle. Prioritizing allows you to concentrate time, effort, and money into behaviors that will yield the greatest lifelong benefits. You'll quickly discover all components of this hierarchy are interconnected and confounded by each other; but a prioritized approach offers starting points and focal points for a clarified, graduated progression. A coach is your personal guide to learning the complexities and balancing options without worry. SHC is dedicated to reviewing all health concerns according to our philosophy. With unwavering principles, we balance both the total effect and ease of implementation along three areas of your timeline: immediate changes to address critical concerns, short term behaviors for definitive health improvements, and long term planning for your greatest quality of life for a balanced, healthy lifestyle. You will be provided with a unified, habit-based plan for your personal development in all priorities. These 5 Priorities are listed below with a quick list to justify their position.

    FirstSleep

    Lightyears ahead of the others and easiest to explain: go to sleep, get 8 hours of sleep per night, and redeem lost sleep. This cannot be overstated; sleep improves everything: nutrient utilization, body composition, stress relief, growth, memory, anti-depression, mood, skill acquisition, recovery, performance, socialization, everything. Conversely, if your sleep suffers, being 100% perfect in all other priorities still leads to negative health outcomes. Get your sleep.

    SecondNutrition

    Maintain a caloric balance befitting your goals and TDEE, with an emphasis on macronutrient intake. Ensure adequate fiber and hydration intake daily. Diversify food composition to also improve vitamin and mineral intake. Lastly, adhere to a consistent meal routine and consider supplements to fill-in any gaps.

    1. ► Nutrition and sleep – Certain foods might aid sleep or at least improve poor sleep. Secondarily, hunger pangs or overeating too late can keep you awake at night.
    2. ► and stress – Certain foods can decrease cortisol level or simply be comforting in general. Meanwhile, hunger induces irritability.
    3. ► for physical performance – Food fuels performance.
    4. ► for recovery – Food is recovery.
    5. ► and lifestyle – Food pervades all cultures, is an art, a social opportunity, a celebration, etc. Be mindful.

    ThirdStress Management

    First, know that all stress, regardless of source, is all just one stress. Financial, marital, physical, road rage, misbehaved children -- it's all one stress; and there's a limit to how much we can handle. Both acute and chronic stress have the potential to cause measurable damage. Identify, limit, and avoid known stressors whenever possible. Actively engage in relaxation, recovery, and positive mood to reduce accumulated stress.

    1. ► and sleep – Chronically high and acute stress can diminish sleep quality.
    2. ► and nutrition – Unmanaged stress can impel eating disorders.
    3. ► and physical performance – Acute increases of cortisol improve the flight or fight response and subsequent performance. Excess stress can distract or directly reduce performance.
    4. ► and recovery – Chronic increases of cortisol decrease muscle recovery. Chronic stress deteriorates numerous functions within the body, including visceral damage likened to diabetes, abdominal fat gain, clinical depression, etc.
    5. ► and lifestyle – Chronic stress leads to asocial behavior and loss of pleasure in once enjoyable activities.

    FourthMovement

    By introducing controlled physical stress to our bodies, we'll coax innumerable adaptations. To do so, we must apply the appropriate stress at the proper amount and time by following the scientific principles of strength training.

    1. ► and sleep – Balanced physical activity can improve sleep. Too much volume or too high intensity can interfere with sleep patterns.
    2. ► and nutrition – This is why we eat, to heal from all daily activity, training, injury, illness, and all the biological costs of staying alive.
    3. ► and stress – Certain physical activity may act as stress relief, but physical activity is itself a stressor in the end. Proper training induces adaptations to handle more stress.
    4. ► and lifestyle – movement can be a social opportunity. Overall, it improves self-efficacy and should enhance lifestyle.

    FifthLifestyle

    This is not to assume your lifestyle is least important. Lifestyle is presented last because we would first change the rest in order to support your lifestyle. Instead, you could argue lifestyle should not be on the list; but we want certain positive changes to lifestyle and may need to control some factors to allow for other priorities to improve overall health. For some, this includes doing more with your hobbies and friends.


    Your Expectations


    Step 1: The Assessment


    In the "Begin Coaching" section, everyone is provided the same SHC Assessment. Depending on your responses, the assessment may take 30-60+ minutes to complete. You'll be questioned on your medical history, behaviors in each priority, and more.


    Step 2: Meanwhile...


    I'll confirm your email address and suggest you review the free Priority Overview course or enroll in any priority courses of your immediate concern. Meanwhile, I'll be compiling your assessment, aligning your needs to the SHC Principles, building up multiple potential routes of progress, and building an comprehensive, personal plan for immediate action.


    Step 3: The Response


    Your first week of communication begins now! I'll start by breaking down each priority with follow up questions with an overview following each priority. Then, I'll address everything in context as a whole. Finally, I'll discuss potential actionable plans in order of ease of implementation for greatest impact. This will be the longest email of our conversation. It's not intended to be an "info-dump." Instead, it's intended to be a hub of all information, a page you can save and review anytime, rather than scouring multiple emails for a specific detail. It also provides accountability for us both by declaring, "This is our plan."

    Within you'll see every priority divided up individually, an overall review at the end, and your immediate potential plan at the bottom.
    Priorities will be subdivided with further questions, a discussion box, and personalized context and examples of application according to each principle.

    Emails will be much shorter and flow like a typical conversation after this point.


    At a minimum, expect the following from our discussion:
    Refined sleep schedule + Preset bedtime ritual
    Organized meal schedule + Preferential meal templates + Body composition change timeline (if needed)
    Usable relaxation techniques + Stress management referrals (if needed)
    Daily activity recommendations + Personal training blueprint
    General proposals for realistic balance of life and health


    Step 4: Continue


    I'll continue to maintain and revise "behind the scenes" chart of our discussions; a ranked and ordered list of possible actions; tally of planned, in progress, and successfully maintained behaviors; and an overall comparison of your starting and ending points. This progress log will be updated as frequently as we communicate. When you finally wish to depart from SHC, the entire file will be handed over to you. If you opt for the assessment only, this will mark the end of our week.


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