Options Weight Loss - Long Term Program

·         Weekly sessions of 90 minutes to two hours for six months.

·         Sessions will include:

a)      Introductions to new participants;

b)      input and discussion from each participant;

c)       special guest speakers, films and motivational videos from time to time;  and

d)      constant, moderated  group interaction in a caring and sharing environment.
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·         The group coach will:

i)        Meet and accept each client at the emotional level  they are at today;

ii)       Encourage  clients to take charge of their individual process of change and lead that process;

iii)     Coach clients in positive thinking and confidence building;

iv)     Promote calm and resourceful problem solving;

v)      Expose new opportunities that surface with each problem solved;

vi)     Discuss emotional, mental and physical health holistically;

vii)   Share simple relaxation methods that provide enjoyable and effective stress coping mechanisms as positive alternatives to previous bad habits;

viii)  Help clients draw their realistic personal wellness blueprint;

ix)     Help clients set realistic goals, evaluate milestones and revisit and adjust goals accordingly;

x)      Harness the strengths in clients & the support of the group needed to overcome obstacles;

xi)     Coach clients to build a support team; and

xii)   Inspire and challenge clients to go beyond what they might be able to do alone


·         Through sharing, coaching and team support, client's will, in 6 months, achieve becoming their best possible self in the realistic goals they initially set for themselves.

·         Structure five basic programme steps to goal achievement. Each week, clients will be asked to share with the group what if any achievement they have made in the following areas and how close they have come to earning their next star or if they have slipped back a level. Peer input may or may not be invoked depending on the group.
Five basic programme steps to goal achievement

My Star                                Increased self-awareness

Wisdom Star      Acquisition of new knowledge and skills

Smiling Star         Establishing realistic personal goals

Green Star          Sustainable behavior change

Bronze Star         Increased life satisfaction

Silver-Star           Sufficiently increased self-efficacy

Gold-Star             Becoming one's best self


How do we explain our belief in coaching?
In every way, the paradigm of coaching is excellent for supporting life goals of any kind. Did you ever have a volunteer music, art or sports coach who really made a difference, giving you motivation and support that inspired you to be your personal best ever?  Maybe you had an aunt or an uncle, mom or dad who just said and did the right thing at the right time to motivate you to achieve a huge personal victory? That’s the great feeling we are talking about. Bring that thought to a higher level.

This is what we believe.
Acknowledging that our client/patient has with wisdom and determination sought a healthier life style; weight loss; behaviour modification; better exercise and fitness habits; or all of these goals, a coach can both motivate and support the client with a zealous enthusiasm for the client’s successful journey on their chosen path.
Success is a journey and there will be curves and bumps in the road that with affirmative and resourceful coaching plus even valuable group support from other persons on the same journey, obstacles will melt away with the client’s creative, resourceful and motivated effort.

Your coach believes in you and supports you in your goals.

We know in ourselves and have our own answers. Sometimes we need to be reminded of just how strong and motivated we can be. A coach can help the client re-motivate where the load seems too hard to carry because our goals are important to us and we can’t let a bump in the road side-track our heart’s desire, the achievement of our stated goals.
We are sad when we lose sight of goals or fail to achieve our current missions. Everyone has unique individual aspects to their life. Sharing and caring in a group environment or in one-on-one coaching can help us bring out and share our struggles or concerns. We just need a supportive, dedicated mentor to facilitate our process of accessing our own wisdom. That's the coach’s role. It’s wonderful to have a coach remind us how far we have come; how strong and capable we are; and how possible our goals truly are.

OK, I like this. Count me in. What happens next?
We will be using powerful questions, visualizations, journaling, and various coaching techniques to peel back the layers, like an onion, to get to the core of what’s going on inside you so that you can share and get answers from others who may have had the same experience or from other resources your coach can refer you to. Coaching is goal oriented and moves forward with momentum.

Where do I receive my interactive coaching sessions?

Weekly meetings will be held in a physical place that is comfortable and yet functional for a learning team environment. Recorded online video conferencing can be made available for attendees who need to be out of town but don't wish to miss a session.

What diet is the best for me?
The one you choose for yourself based on healthy, nutritious options.  A healthy diet is one that helps maintain or improve general health. It is important for lowering many chronic health risks.  A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. See the Canada Food Guide at http://www.hc-sc.gc.ca for details on Health Canada’s “Recommended Number of Food Guide Servings per Day” and more nutrition ideas for Canadians.  Remember that healthy eating is all about fulfilling nutritional needs by consuming appropriate amounts of all essential nutrients. 

How much more exercise must I do?

We encourage you to lead a physically active life because physical activity plays an important role in the health, well-being and quality of life of all Canadians. People who are physically active live longer, healthier lives. Active people are more productive, and more likely to avoid illness and injury.

Physical activity helps: healthy growth and development; prevents chronic diseases like cancer, Type 2 diabetes and heart disease; makes us stronger; gives us energy; decreases stress, and prolongs our independence as we get older. Health Canada recently released new physical activity guidelines on January 24, 2011. The guidelines describe the amount and types of physical activity that offer substantial health benefits to children, youth, adults and older adults. The guidelines reflect advances in exercise science and input from experts in the field and align with international guidelines used in other countries.

Physical Activity Tips for Adults (18-64 years)

Tips to Get Active


Tips to Get Active (PDF Document - 343 KB - 2 pages)
For readers interested in the PDF version it is available for downloading or viewing:
Tips to Get Active (PDF Document - 343 KB - 2 pages)
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Physical activity plays an important role in your health, well-being and quality of life. Improve your health by being active as part of a healthy lifestyle.

1.    Be active at least 2.5 hours a week to achieve health benefits.

2.    Focus on moderate to vigorous aerobic activitythroughout each week, broken into sessions of 10 minutes or more.

3.    Get stronger by adding activities that target your muscles and bones at least two days per week.

Tips to help you get active

§  Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.

§  Get into a routine — go to the pool, hit the gym, join a spin class or set a regular run and do some planned exercise. Make it social by getting someone to join you.

§  Limit the time you spend watching TV or sitting in front of a computer during leisure time.

§  Move yourself — use active transportation to get places. Whenever you can, walk, bike, or run instead of taking the car.

§  Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.

§  Join a team — take part in sports and recreation activities in groups. You’ll make new friends and get active at the same time.


§  Set a goal

§  Make a plan

§  Pick a time & place

§  Every step counts

Health Benefits

Live longer! Live healthier!
Physical activity is an important part of a healthy lifestyle. Regular physical activity can help to reduce the risk of premature  death and chronic diseases such as coronary heart disease, stroke, hypertension, colon cancer, breast cancer, type-2 diabetes and osteoporosis.

Every step counts!

If you’re not active now, adding any amount of physical activity can bring some health benefits. Take a step in the right direction. Start now and slowly increase your physical activity to meet the recommended levels.

Feel better!
Regular physical activity can improve your overall sense of well being by improving  fitness levels and self esteem, reducing the effects of stress, increasing energy and contributing to positive mental health.

What is moderate aerobic activity?

Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.

§  Examples of moderate activity include walking quickly, skating and bike riding.

What is vigorous aerobic activity?

Vigorous-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath.

§  Examples of vigorous activity include running, basketball, soccer and cross-country skiing.

What are strengthening activities?

Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push against your bones, helping make your bones stronger.

§  Examples of moderate activity include walking quickly, skating and bike riding

§  Examples of muscle-strengthening activities include push-ups and sit-ups, lifting weights, climbing stairs and digging in the garden.

§  Examples of bone-strengthening activities include running, walking and yoga.

Is physical activity safe for everyone?
The recommended level of physical activity applies to all adults aged 18-64 years who do not have a suspected or diagnosed medical condition. These guidelines may be appropriate if you are pregnant. Consult a health professional if you are unsure about the types and amounts of physical activity most appropriate for you.

Canadian Physical Activity Guidelines were developed by the Canadian Society for Exercise Physiology and are available at: Canadian Physical Activity Guidelines External link.