Health Coach Tips

To say our Living Well Center Health Coaches are passionate for health and fitness is an understatement. They have a wealth of knowledge gleaned not only from school but also from their own personal wellness experiences. Lucky for employees, our health coaches are just as passionate for sharing what they’ve learned so we can all better reach our wellness goals. Check this page regularly to learn their latest wellness tips.

Learn more about the health coaches.


Here's a tip for a busy "on-the-go Mom or Dad": Sneak in your exercise! Try these tips for squeezing in a workout:

  • Alternate pushups and sit-ups during commercial breaks while watching TV with the family.
  • Have a jumping jack or high knees contest with the kids or your spouse. See who can do the most in a minute. Best out of 10 wins!
  • While preparing dinner, perform 5-10 squats during your prep and cook time. How many can you complete while preparing dinner?


  • Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing. So try this the next time you are feeling stressed—let out a big sigh, dropping your chest and exhaling through gently pursed lips. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest and feel your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.
  • Practical suggestions for those who just can’t find the time to get a workout in at the gym.
    • Lunge to the mailbox and back OR down the hall while putting away the laundry
    • While cooking dinner do body push-ups off the counter and make a family fun event out it
    • Squats while watching TV with the family or while folding clothes
    • Do jumping jacks during a commercial or challenge the kiddos to a full minute of sit-ups. The kids will LOVE it while learning healthy habits
    • Shoot some hoops after dinner or take a family stroll through the neighborhood to engage in family time, as well as getting active
    • Use soup cans as light arm weights for bicep curls (Let the kids pick the can by asking them to pick the healthiest one out of the cabinet. Not only are you teaching them about healthy activity, but nutrition as well. It’s a win-win for everybody!)
  • Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Living Well Center staff members have a passion for health and fitness and are eager to help employees reach their wellness goals. Each staff member is either degreed or certified in an appropriate health-related field.