It's Time-Efficient.The model uses the bare essentials needed to help the client move toward measurable results within the time frame.
It's Value-Based. 35-minutes can make session more affordable and reduce barriers to entry. Furthermore, a 30-minute approach produces multiple visits with a coach, providing the consistency it takes to ensure lasting results.
ARE 35-MINUTE MOVEMENT SESSIONS EFFECTIVE TO MEET MY FITNESS GOALS?
Yes! Although many people are worried that 30-minutes is not going to be enough, they are later convinced 30-minutes is definitely enough. We follow a 30-minute model and add (+5) more minutes for several reasons.
The highest quality (output or intensity) can be achieved in a shorter duration and can help clients/patients avoid fatigue-related muscle injury. The key factor of an effective workout is volume and it's easier to maintain a higher percentage of an individual's target heart rate throughout a workout when it's shorter.....and more fun (variable). Also, each day has challenges and events that can get in the way of long training sessions.
Effective, short workouts performed a few time a week on a consistent basis, can prove the same or better benefits as longer workouts, but with shorter recovery. Short workouts can also give people more energy and time to do other things. It condenses the dynamic warm-up, pares down intricate programming and creates a more fun, focused experience.
Sessions can fit in the busiest of lifestyles. More and more people are working from home on projects with the stress of deadlines and obligations around-the-the clock. There's also the constant influx of emails and notifications of posts and tweets from friends, family and co-workers. Pushing the fitness routine to the bottom of the priority list becomes more probable and far to easy, especially when the thought if working out or fitting it in your schedule feels like climbing a mountain.
We start with a dynamic warm-up that is appropriate for your fitness level. The 30-minute model lends itself to an adaptable, variable interval training with compound/multi-joint exercises and active recovery when suitable. Compound exercises activate several muscle groups in one exercise and active recovery allows the upper body rest while the lower body works and vice-versa to maximize the value of your time and effort. The additional (+5) minutes allows more rest between exercises/ intervals as needed, or stretching/relaxation with Q&A. .
Can I communicate with you through social media?
There is outside 'noise' associated with social media platforms and that is not the noise we want in our groups. You deserve better than having to navigate through crowded social platforms, ads, privacy concerns and other disruptions to interact with us. We want to work with you in an environment that supports a positive, non-judgmental focus on you! Furthermore, some things slip through the cracks when it comes to texting, emails, DM's. This is why we utilize a HIPAA compliant platform (Wellness App) for all communications.
what is the wellness app?
We utilize the Healthie application for our practice management platform. Healthie is HIPAA, PIPEDA, GDPR, and PCI-compliant for safety and security. .
how does the wellness app benefit me?
Healthie, you can access everything in one place - it is convenient, demonstrates your progress over time and keeps you accountable.
Easily fill out and sign all your new client paperwork electronically.
Purchase packages, wellness programs, schedule/view appointments and billing.
Video consultations and appointment scheduling on-the-go.
Upload and share documents, like lab reports and other information.
Participate in individual video call sessions or attend virtual group classes.
Log pictures of your meals and receive ongoing feedback to help guide you towards your nutrition goals.
You can send a message through the chat feature with questions or for support - expect a response within 24-hours during business hours/weekdays.
We can set goals and monitor them to help you stay on track.
Track individual metrics and progress will Apple Health, Google Fit and Fitbit integrations.
Sign in to your client portal through your web browser or by downloading the convenient Healthie App (Apple or Android).
Healthie is secure and your information is kept safe.
Is there a fee for using the app?
The App is included for use with the purchase of any package, class or service. There are no additional fees. Your account is established at the time of your first purchase.
is there a tutorial available for the app?
Yes, you can view the tutorial and download a guide here.
What is The role of a health & wellness coach & Typical cost?
Consider the Health Coach your generalist for healthy living. Health coaches work with people who want to lose weight, get or stay physically fit, or or manage health conditions such as diabetes, high cholesterol and more. They may also partner with physicians to help implement prescribed lifestyle changes. In addition to working on the physical component of your wellness, health coaches also partner with you to help you improve your emotional well-being, reduce stress, and make positive, lasting changes in your diet and lifestyle. Instead of struggling to take on physically and emotionally challenging changes by yourself, you can work one-on-one with a professional to create a tailored plan that will help you set and meet your goals. Holistic coaching can bring together a variety of elements such as self-care, healthy eating, physical fitness and stress reduction to help identify a strategic and safe plan of action for postive results.
A health coach provides overall coaching in multiple areas; whereas a trainer drills down in to the specifics of physical fitness and a nutritionist provides personalized guidance for meal planning, weight management and healthy eating. Unless a health coach holds specific education or certification(s) or licensure, they do not develop specific exercise programs or prescribe diets. This is especially relevant if you're looking for guidance for a health condition (like diabetes or high blood pressure) or an injury.
The cost depends on the extent of goals and the coach's background, credentials and approach. Prices per hour can range anywhere from an average of $45 per hour to over $200 per hour, with the variance reflecting factors such as location and the coach's education and training. Online programs and group coaching session can often be more economical than in-person private coaching. Since coaching is an ongoing relationship, not a one-time service, most coaches offer 3-month, 6-month or monthly program plans that feature cost reductions based on package duration.
what is the difference between a certified health education specialist and a certified health coach?
A Certified Health Education Specialist (CHES) has met required academic preparation qualifications and successfully passed a competency-based examination administered by the National Commission for Health Education Creditialing, Inc., which is also accredited by the National Commission for Certifying Agencies (NCCA). He/She must hold a bachelor's, master's, or doctoral degree in health education or a baccalaureate degree or higher with specific coursework in the field. Credentialed CHES (Patient Health Educators) are recognized health care providers. CHES possess skills that promote working in interdisciplinary teams, care coordination, quality improvement, community engagement, community needs assessments, and health coaching. Patient health education is a long-standing regulated and recognized health care specialty. Health educators teach people about behaviors that promote wellness. They develop and implement strategies to improve the health of individuals and communities. Patient Health Educators work closely with physicians to support individuals in reaching their health goals, providing individual guidance for concerns such as diabetes, high blood pressure, high cholesterol, weight management, nicotine addiction, stress management and more.
A Certified Health Coach empowers clients to adopt and sustain healthy lifestyle behaviors that prevent, mitigate and even reverse chronic diseases. A health coach can assess overall wellness, educate, motivate and provide guidance to help you uncover why you are struggling and discover what works best for you to implement manageable and lasting changes - whether your goal is to lose weight, manage stress, increase energy, improve your diet, or some other health and wellness goal(s). A Certified Health Coach has met the education preparation qualifications and successfully passed a competency-based examination. Higher education degree requirements and certifications vary depending on the certifying agency. The gold standard are programs accredited by the National Commission for Certifying Agencies (NCCA) or a training program approved by the National Board for Health & Wellness Coaching (NBHWC). The NCCA validates that a program meets the same standards for reliability, validity, and evaluation of those qualified to practice in a given profession as the certifications for nurse practitioners, occupational therapist, registered dietitians and physician assistants.
The American Medical Association (AMA) defines "Health and Well-being coaching" as a patient-centered approach wherein patients determine their goals, use self-discovery or active learning processes together with content education to work toward their goals, and self-monitor behaviors to increase accountability, all within the context of an interpersonal relationship with a coach. The coach is defined as a non-physican healthcare professional certified by either the (NCCA) approved National Commission for Health Education Credentialing (CHES). or the National Board for Health and Wellness Coaching (NBHWC).
what is a biometric screening and why is it important?
The Biometric Screening provides information about your risk for certain diseases and medical conditions. Knowing your numbers is an important step to health because it helps you understand where you can take action to improve your health. The following will be assessed for screening because they are the leading indicators for diabetes, heart disease, and obesity:
Total Cholesterol, HDL, LDL and Cholesterol to HDL ratio*
Fasting Glucose, Triglycerides*
Systolic and Diastolic Blood Pressure
Height, Weight, BMI (Body Mass Index)
Waist Size/ Circumference (because abdominal fat is a predictor of/or risk for obesity-related diseases)
A1C (optional depending on prediabetes risk assessment)*
* screenings are via lab draw at one of our lab partner affiliates with multiple locations throughout the DFW metroplex. The screening should take about 15-minutes and appointments are required. You'll need to bring the Lab Order Requisition Form that we provide, along with a photo ID. You are required to fast before your appointment so please read the instructions printed on your Lab Order Requisition Form.
The remaining screening tests are conducted on-site by a Health Coach/Health Fitness Specialist as well as a one-on-one results consultation.
why is a HEALTHIE (Digital wellness) account required?
A digital wellness account provides access to the portal to book appointments, log food & lifestyle journals, view and share documents/charting information, and have personal communication with a secure, quick and easy way to access.
If a patient/client sends a message asking for guidance, a response can be sent to them, within their account, in a timely and efficient manner. The communication is kept in one place for easy reference and no one has to worry about searching through their email inbox or text messaging threads. Furthermore, clients/patients can connect food & lifestyle journaling, goal setting and sync their fitness tracker data from FitBit, Google Fit and Apple Health.
Your account is protected - HIPAA, PIPEDA, GDPR, and PCI-complaint, which means our protected health information (PHI) is always secure. Clients/patients can access their account from any web browser or download the mobile app (iOS or Android) for convenient care.
can i use my hsa, fsa or hra account to pay for sessions?
Most plan carriers require you to submit a Letter of Medical Necessity (medical diagnosis form) for expenses to be covered. These forms are available on our "Insurance" FAQ page HERE.
PHYSICAL ACTIVITY - Movement Lab Classes & Fitness Training
What Yoga Props Might i need during class?
The recommended yoga props will be listed in each class description. Below, you’ll find a short explanation of each prop, along with an at-home substitute.
Yoga blocks: These are used for balance and support; if, for example, your hands can’t reach the floor in a particular pose, you can place them on the block instead. If you don’t have a yoga block, a stack of hardcover books make a good substitute!
Yoga straps: These are used to deepen your practice, helping you stretch and settle into poses that would otherwise be out of reach. Straps are particularly helpful for yogis with tight hamstrings and shoulders. If you don’t have a yoga strap, a belt or sturdy scarf will do!
Yoga bolster: This pillow-like prop provides extra cushioning to make restorative poses more comfortable — especially when you’re holding them for a while. If you don’t have a yoga bolster, try using a small pillow.
Yoga blanket: This is great to have on hand to cushion your knees or wrists, taking pressure off those joints and preventing discomfort. We also love to use a yoga blanket to keep us warm during savasana at the end of class. (No yoga blanket? No problem. Any blanket works!)
how should i properly hydrate to prepare for class?
Even though you won’t be practicing hot yoga at home, it’s important to hydrate before, during, and after class. Even a lower-intensity flow might make you sweat! We recommend drinking at least 20 ounces of water 2-3 hours before class (for reference, the average plastic water bottle holds 16 ounces). During class, feel free to take water breaks whenever you feel thirsty. And after class — drink up! You need to replace the fluids you lost by sweating.
i'm recoverying from an injury. Is it safe for me to take your classes?
Yoga can be very beneficial for people looking to regain muscle and flexibility following inactivity. However, yoga can sometimes make injuries worse. If you’re recovering from an injury, it is recommended that you speak with your doctor before participating in a yoga class.
i am new to yoga in general, where do i start?
First of all — welcome! I'm so glad you’ve joined our community. If you’re feeling energized and want to build strength, I encourage you to check out a power flow class. Recovery yin is a great option if you’re looking for a gentle practice to relax and breathe. If you’re new to yoga, I recommend starting with a Beginner / Level 1 class — perhaps one that’s shorter in duration. And in the meantime, please don’t hesitate to reach out with any questions.
WHAT IS SILVERSNEAKERS? ARE CLASSES AVAILABLE TO EVERYONE? Who leades classes?
SilverSneakers® is a comprehensive program that improves overall well-being, strength and social aspects. Designed for all levels and abilities, this program is generally provided by your health plan at no additional cost. We are a SilverSneakers FLEX network provider and can offer a variety of classes at locations beyond the tradtional gym - indoor/outdoor bootcamp, interval training, walking groups, cardio dance formats and more.
Classes are open to everyone. Participants that do not have SilverSneakers benefits provided by their health plan can register and take classes at the drop-in rate or the monthly rate published - as applicable.
Classes are lead by certified instructors with specific training on senior fitness. The instructors offer support and exercise modifications in a welcoming environment. To see which plans offer SilverSneakers, visit SilverSneakers.com/HealthPlans
what should i wear?
Comfortable clothing and well-fitting, athletic shoes. Light cotton materials that are loose-fitting tend to be more comfortable for workouts.
WHAT is PERSONAL TRAINing how much does it typically cost?
Personal training provides individualized fitness and wellness training in one-on-one or small group settings. They are professional hired to help individuals achieve exercise and wellness goals. Often, they also offer nutrition advice and build a custom workout plan for individuals to practice on their own.
Personal training costs $39 to $100 per hour nationwide, with the average rate of $60 per hour. Location, duration, nuber of sessions and type of session (group training or personal training) all affect the cost. One-on-one sessions cost more than group sessions as individual training offer specific attention to the individual's needs and more flexible for addressing specific injuries, chronic conditions, nutrition and overall goals. Group sessions are more generalized for the group majority but may be better suited for individuals that enjoy the comaraderie of a partner or group that seek similiar goals.
do i need a digital wellness account to take classes?
No, account is needed. You can register for individual classes via the "Store" webpage. However, if you have a gift or promotional package, you will need an account to book services available with your package. Also, if you have a Digital Wellness Account, you can purchase class packages to book unlimited classes - typically for the cost of about 4 individual classes.
HOW DO I FINd out if i have silversneakers benefits?
Sessions may be scheduled by accessing your purchased Digital Wellness Account. Your account may be accessed via web browser or App. There is an "Account Login" tab on our website to take you to the login page. We can walk you through the process and provide assistance as needed.
Digital Wellness Account holders have priority and anyone without an account should purchase an account or contact us to schedule sessions.
can i add additional time to a session?
You can always schedule consecutive sessions or you can message your Health Coach/CHES or Health Fitness Specialist in advance to see if there is availability to add additional time to your scheduled time.
SAFETY & HEALTH - COVID 19
IS there a policy regarding Face coverings & Distancing?
Face coverings do not need to be worn when engaging in activities outside, however, some participants and some staff may choose to wear face coverings for their own level of personal comfort and safety. Physical distancing is highly encouraged with or without face coverings.
For indoor activities, physical distancing is expected to be maintained and the encouragement of:
6 feet of space between people not in the same household who are not wearing face coverings or
3 feet of space between people not in the same household with face coverings
These guidelines may change based on current CDC recommendations.
Distance marker reminders will be provided for distancing. If someone needs to remove their mask due to difficulty breathing, we require that they ensure 6 feet of distance from people not in their household while their mask is down. Generally, we recommend participants to wear a face covering whenever safe to do so and ensure phsycial distancing.
what about health screenings & temperature checks
Individuals are expected to stay home/refrain from participation in activities if they have any of the following new or worsening signs or symptoms of possible COVID-19 or have had known close contact with someone confirmed to have COVID-19.
Staff are screened daily and asked to self-monitor for symptoms or known close contact.
can i ask my instructor/trainer/ coach a question during class?
During a Movement Lab Virtual Studio class, you will need to unmute your microphone to ask a question if you need an immediate response. You can also use the Chat feature to ask a question that can be answered during a break or at the end of class, as instructors may periodically look at comments but can't guarantee a response while active during class.
how do i download the zoom app to my smartphone, tablet or computer?
Good news........No download is needed if you are accessing classes/sessions from within the Healthie application! :) Otherwise, the Zoom app is available to download from the app store or from the Zoom website.
PREVENT T2 DIABETES PREVENTION PROGRAM
HOW MUCH IS THE PREVENT T2 DIABETES PROGRAM?
The cost for participating in the National DPP lifestyle change program depends on a variety of factors, including an individual's particular insurance coverage and benefits. If the National DPP lifestyle change program is not yet covered through an individual's insurance or employer benefits, participants may pay out of pocket. A program provider or host organization can also partially or fully subsidize the cost to the participants through scholarships and sliding fee scales. The CDC has estimated the average cost of program delivery to be about $450 per participant annually, however the cost to participants will reflect the above factors.
Our regular fee for the program is $400. Fees are FSA/HSA eligible and may be paid with FSA/HSA credit/debit cards. We offer a variety of payment plans for participants paying out of pocket using their FSA/HSA credit/debit card or personal credit/debit card. Overall, the fee is a small amount considering people with diagnosed diabetes incur average medical expenditures of $16,750 per year, of which $9,600 is attributed to diabetes. You will need to documentation on file confirming eligility for the program. See the Prevent T2 program page to view eligibility requirements, additional details and registration..
WHAT IS THE PREVENT T2 CuRRICULUM?
The National DPP lifestyle change program is based on a 2002 research trial published in the New England Journal of Medicine that showed a 58% reduced incidence of type 2 diabetes in participants who went through a structured lifestyle intervention compared to those who received placebo treatment at an average follow-up of three years. Since this study, the program has been successfully translated into a variety of settings and patient populations and been adapted to be delivered through digital and distance learning modalities.
The PreventT2 curriculum, launched in March 2016, is based on the original 2002 Diabetes Prevention Program (DPP) trial and follow-up studies for the prevention of type 2 diabetes (T2). This curriculum still promotes modest weight loss (5%-7% of current weight if overweight or obese) and increased physical activity through a 12-month lifestyle change program. The curriculum also reflects new literature on self-efficacy, physical activity, and diet.
HOW IS THIS DIFFERENT FROM OTHER WEIGHT LOSS PROGRAMS?
While weight loss is a goal of this program, the program is designed to help participants make sustainable healthy lifestyle changes to lower their risk of developing type 2 diabetes and improve their overall health.
HOW DO YOU KEEP REGISTRANTS MOTIVATED TO STAY IN THE PROGRAM FOR 12-MONTHS?
Lifestyle coaches for lifestyle change programs help motivate participants to stick with the program and reach their health goals.
DOES A PATIENT NEED A REFERRAL TO GET INTO THE NATIONAL DPP (PREVENT T2) LIFESTYLE CHANGE PROGRAM?
No, as outlined in CDC's 2018 DPRP Standards, the National DPP allows a maximum of 65% of a program's participants to be considered eligible without a blood test or history of GDM if they screen positive for prediabetes based on the CDC prediabetes screening test.
A minimum of 35% of a program's participants must have had a recent (within the past year) blood test (may be self-reported) or claim code indicating they have prediabetes or history of GDM based on one of the following specifications: 1) Fasting glucose of 100 to 125 mg/dl; 2) plasma glucose measured 2 hours after a 75 gm glucose load of 140 to 199 mg/dl; 3) A1c of 5.7 to 6.4; 4) Clinically diagnosed GDM during a previous pregnancy (may be self reported).
HOW MANY PARTICIPANTS ARE IN EACH PROGRAM?
We will hold class cohort with a minimum of 8 participants.
WHAT KIND OF DATA IS COLLECTED AND IS MY INFORMATION PRIVATE?
Each CDC-recognized organization must submit evaluation data to the Diabetes Prevention Recognition Program (DPRP) every 6 months. No personally identifiable information from Lifestyle Coaches or program participants will be transmitted to the DPRP. All identifiers, except our Organization Code, which is provided by the CDC) will be assigned and maintained by us according to the specifications outlined by the CDC. Data elements for reporting include: our organization code, participant ID (assigned by us to uniquely identify and track participants across sessions), enrollment source, payer type, participant state, participant's prediabetes determination, age, race (if reported by participant), ethnicity (if reported by participant), sex, height, weight, education (highest grade/year completed), physical activity minutes, and program information (delivery mode, session dates, etc.)
Please note that the application we use is HIPAA, PIPEDA & GDPR compliant for data safety, security and regulatory compliance. We also utilize a Zoom for Healthcare account for live-streaming, online meetings and video chat services. This version meets the requirements for HIPAA and PIPEDA/PHIPA compliance with complete end-to-end encryption and cloud recording is disabled.
How will I know when/if I am billed?
The program offers a billing installment plan based on attendance/participation. The first payment (deposit) is required at the time of registration to secure your space in the small group cohort date selected. The 2nd, 3rd and 4th payments are scheduled for processing during the 3rd, 6th and 9th months. The scheduled installment will be waived for each registrant with 80% or more attendance and participation up the the last class date occurring before the bill date, Each registrant will receive an invoice/billing update, that will indicate the amount due or amount waived, at least 24-48 hours following the last class, which will be 5-6 days before the bill date.