23½ Hours – Based on the popular YouTube infographic, 23½ hours will get you motivated to get up and start moving! A daily investment of 30 minutes a day is a very small investment to reap the incredible return it will give you! Learn what your barriers and excuses are for exercise and how to make room on your calendar for something that will add years to your life!

The Art of Communication – Having trouble connecting with others socially and in the workplace? Learn the art of communication, the importance of emotional intelligence and how putting these skills into practice can change your life! Appropriate for a group coaching format.

Back Talk – Back pain is the most common medical problem in the United States. Learn why we ache so much, then practice safe and effective exercises that you can do at home or at work. Here’s to a pain-free back! Bring a mat to class!

Carb Free and Loving It! – Confused about what to eat? Learn how to reduce the carbs that you love so much and replace them with healthier options. You will notice less hunger and fatigue and more satiety and energy! You may also see some waistline reductions as well as health risk reductions. The Paleo and Wheat Belly diets will be compared and discussed. Learn how this eating style has impacted my family’s life personally. Food samples provided.

Eat Right!* – Clear up food confusion in this common sense approach to eating without having to count calories, measure portions, or be miserable! Based on Dr. Ann’s “Eat Right for Life,” this make sense class will tell you what to eat to enhance your health and trim your waistline! Extra cost for food samples and book purchase (optional).

Emotional Eating – For many of us, food is a comfort in times of stress, which can tip the scales in the wrong direction if our lives are out-of-control. Identify your stress behavior and why you identify food as being your “friend” in stressful times. Awareness is the first step in changing your approach to food and stopping the behavior before it begins. Recommended two session class.

Getting to the Heart of the Matter – This class will give you an understanding of your lab screening numbers and what you can do to get those numbers in range. Learn how to incorporate healthy lifestyles to lower your risk of heart disease, stroke, type II diabetes, and obesity – diseases related to high risk lab numbers.

Healthy Eating-on-the-Go* – Take the confusion out of healthy eating! This presentation will take the guess work out of what to buy and what to eat when on-the-go! Learn how to put together healthy shopping lists, order and manage restaurant eating, eat healthy on the road, and pack nutritious lunches. Based on Dr. Ann’s “Healthy Eating on the Go!” Extra cost for food samples and book purchase (optional).

Healthy Lunches – Is that brown bag lunch getting boring? Are you finding yourself tempted to grab fast food again? Let’s review what it means to eat healthy and how to put together interesting lunches and snacks that are delicious and nutritious when away from home, traveling, or at the office. Extra cost for food samples (optional).

Mastering Presentation Skills – Hate giving a presentation? Learn and practice some basic tips to get you comfortable speaking in front of groups. This is a two session class.

Mindful Breathing for Stress Relief – Learn several stress-reduction breathing exercises to calm you down during the day. Relaxation breathing exercises include:  relaxation breath, alternative nostril breathing, progressive muscle relaxation, autogenic imagery, visualization, and mindful meditation. Leave feeling calm, relaxed, and refreshed. Bring a blanket and pillow to class.

Mindless Eating* – Most of us don’t overeat because we’re hungry, we overeat because of family and friends, packages and plates and smells and distractions. The average person makes about 250 decisions about food every day – breakfast or no breakfast? Pop-tart or bagel? Part of it or all of it? Mindless Eating brings awareness to these decisions and how to make them work for you rather than against you. This presentation is based on Brian Wansink’s book, Mindless Eating. Optional cost for book purchase.

Move Your Wellness Plan Into Action – We want to live a long and healthy life, but are we practicing lifestyles that promote longevity and health? Learn what it means to be well and how to live a lifestyle that will add years to your life. Leave the class with a personal wellness action plan that will put you on the path toward wellbeing and longevity! Also appropriate for a group coaching format.

Portion Control – American’s are on a “see food’ diet . . . they see food and they eat it and with that comes an enormous cost to our waist lines. Learn how to control the enormous portion sizes in restaurants and fast food establishments and walk away with a portion control strategy to keep your weight maintained.

Simplify your Life – What do you really want to do with your life – work 24/7 or spend time with who you want to be with and what you want to be doing? Learn four simple rules to reprioritize your life, connect with others, and develop a meaningful life.

Snack Attack! – Beware of the afternoon munchies that sabotage the waistline! Get in touch with what a healthy and substantial snack is and how to beat overeating when the need to munch gets out of control! Healthy snacks will be provided. Extra cost for food samples (optional).

Take a Stress Break and Rejuvenate – Going from point A to point B is what our lives have become as we race to the finish line trying to get everything done. As quickly as it takes you to take a few calming breaths, you can be on the road to peace and tranquility. This class will get your mind off the stress of the day and slow you down by teaching you practical relaxation exercises that you can practice at work or at home to calm your mind and relax your nervous system.

Teens Come in all Sizes – It is important for teens to have a positive body image, but that image gets distorted through media images, adults, peers, coaches, and stress. Teens will learn how fitness, nutrition, and stress management play a role in improving body image and body acceptance no matter the size.

Think Yourself Calm . . . a stress management class – Stress is a perception of how we view events, situations, and people in our lives. Learn what’s happening to our bodies and minds when we are stressed and how we can manage the symptoms before they become chronic. Appropriate for a group coaching format. Class can also be customized to fit a four session format which includes an in-depth study of stress with take-home practice assignments.

Trust Your Gut! – If we ate when we were hungry and stopped when we weren’t hungry anymore, we wouldn’t have to worry about weight gain. Trust Your Gut is an interactive class that teaches people to make behavioral eating changes such as identifying hunger and fullness, eating slowly, making healthy substitutions, managing calories, portion control, and restaurant management. This is a make sense approach to eating that doesn’t focus on diet or deprivation, but getting in touch with your hunger/fullness signals. Recommended lunch-n-learn format to practice the skills.

Walk the Talk – Has it been awhile since you’ve exercised? If you’re fed-up with thinking about it and want to get started doing it, this class is for you! This class will talk about how to get started and tips on adherence. We’ll talk about how much, how far, what you should wear, and proper stretches. Recommend wearing tennis shoes to class.

Weigh Less* – America is one of the fattest nations on the planet which causes us to be one of the unhealthiest populations as well. Learn 21 key strategies to lasting weight loss and leave with a useable plan to put into action. Based on Dr. Ann’s “Weigh Less for Life.” Book purchase optional.

Wellbeing* – Gallup’s study of people in more than 150 countries revealed five universal, interconnected elements that shape our lives:  career, social, financial, physical, and community wellbeing. Learn how to boost your wellbeing based on these five elements that can shape your life and make it more worthwhile. Based on the bestselling book “Well Being,” by Tom Rath and Jim Hartler, Ph.D. Book purchase optional.

Yoga Anytime, Anywhere – Do flowing robes in pretzel like positions come to mind when you hear the word yoga? Learn more about what yoga is, why it was developed, and why it is so beneficial to your body and mind. Learn basic yoga positions that can be easily incorporated into your daily routine at work, home and before/after exercise. Bring a mat or blanket to class.

Your World is Your Gym – Exercise doesn’t have to be relegated to a gym, but can be done anytime, anywhere. The most successful adherer’s to exercise are those that combine exercise with another activity. Learn ways to treat your world as your gym by combining everyday tasks with a little exercise to get you fit throughout the day. Recommend wearing tennis shoes to class.

Other Services

* Book Clubs – All starred presentations can be presented in a group book club format. Most book clubs are five sessions in length.