Health And Wellness Coaching Certification (CPD Accredited)

Learn how a nutritious diet supports health and longevity by supplying protein, carbohydrates, macro and micronutrients. Appreciate antioxidants, omega fatty acids, probiotics, and prebiotics for heart and brain health.

Explore how a poor diet slowly harms health by increasing risks of heart disease, diabetes, high blood pressure, and cancer, and learn how a balanced diet reduces these risks.

Learn how calorie intake and food choices impact longevity, and how to include foods that support heart, brain, muscles, and bones, plus supplements that may boost life expectancy.

Understand how calorie balance—negative, neutral, and positive—drives weight changes, with calories as energy for muscle and glycogen or fat storage.

Discover how calorie balance drives body weight and health, estimate daily energy needs, and use deficit or surplus to lose or gain weight, noting underweight and overweight risks.

Make reaching a healthy weight the main objective and optimize body weight by adjusting calories to stay within the healthy range, yielding tremendous health benefits.

Explore how the Twinkie diet shows that a calorie deficit drives weight loss and health benefits, with improved cholesterol despite eating junk food and protein shakes.

Prioritize moving toward the healthy weight range with gradual, long-term weight loss; regulate calories, celebrate small gains, avoid fad diets, and pursue steady progress over quick fixes.

Calculate your total daily energy expenditure (TDEE) by estimating your BMR and activity. Use a calculator and adjust calories by about 100 based on weight changes to reach neutral balance.

Learn to estimate maintenance calories and the healthy weight range for height. Within this range, minor health changes and diet improvements occur, while outside, health impact increases.

Discover how to build a long, healthy life by prioritizing 80–90 percent of intake from unprocessed foods and balanced macros—protein from complete sources, carbs from whole grains, and unsaturated fats.

Explore high-protein foods across dairy and eggs, lean meats, seafood, canned goods, snacks, and vegetarian options like beans, tofu, and nuts to guide protein-focused meal planning.

Encourage learners to leave a review to support instructors. Invite questions in the Q&A for course clarity, and wish them well as they continue the health and wellness coaching certification.

Prioritize quality carbohydrate choices by focusing on unprocessed whole foods—fresh fruit, legumes, whole grains, and vegetables—providing fiber, vitamins, minerals, and antioxidants. Avoid refined foods and added sugars.

Identify quality fats from unsaturated sources like avocados, olives, olive oil, nuts, and tuna while choosing healthy saturated options and avoiding trans fats and fried foods.

Balance protein, carbs, and fats to match your goals; use protein 0.3–1 g/lb depending on aims, fats 0.3 g/lb fat-free mass, and carbs 0.3 g/lb minimum.

Explore how to allocate remaining calories from quality, unprocessed sources after meeting minimum protein, carbs, and fat needs. For muscle growth and active lifestyles, higher protein and carbs support workouts.

Understand how aging changes calcium needs to 1200 mg after 50 and reduces calcium absorption, especially post-menopause, and how menstruating women need more iron with vitamin C to aid absorption.

Learn how much water to drink for hydration, including a baseline of 2.7 liters for women and 3.7 liters for men daily, plus extra during exercise.

Vegetables provide essential vitamins and minerals with low calories, supporting weight control, immune and cardiovascular health, and cancer prevention through antioxidants and high fiber.

Choose whole grains for fiber and balance. Lower diabetes risk and improve heart health with whole grains, while refined grains may harm health; choose gluten-free options if gluten sensitive.

Explore how beans and legumes deliver nutrients and fiber to lower LDL cholesterol and stabilize blood sugar, aiding vegan diets with 10–15 g per three-quarters cup.

Discover how fruits provide vitamins, minerals, and fiber to support heart health, digestion, and weight control. Learn why raw fruits beat processed options and how juice affects sugar.

Berries boost memory and mental fitness, may help fight Alzheimer's disease, and support heart health through antioxidants, flavonoids, resveratrol, and fiber that slow digestion and curb hunger.

Discover how nuts and seeds provide healthy fats, protein, key minerals such as zinc, magnesium, calcium, and phosphorus, and omega-3s to support heart health and blood sugar control.

Animal proteins like lean beef, poultry, and eggs provide all nine essential amino acids and digest efficiently; marinating reduces cancer-related compounds, while weight management and not smoking reduce risk.

Discover how seafood provides protein and essential nutrients—vitamin B, vitamin D, and omega-3 fatty acids—and supports energy, immunity, skin, vision, heart health, joints, brain development, and depression risk.

Explore well-known diets and trends in the dieting industry, examine the concepts behind each diet, and learn when to follow them by balancing unscientific studies with objective research.

Understand how gluten affects those with celiac disease and gluten sensitivity, and why most people don’t need a gluten free diet. Recognize gluten free products are less nutritious and pricier.

Explains the paleo diet's emphasis on lean meats, seafood, fruits, vegetables, and nuts while avoiding foods, dairy, grains, and sugars, and notes its tradeoffs, including exclusion of whole grains.

Evaluate low carb diets' impact on energy, muscle gains, and fat loss, emphasizing complex carbs, insulin, and hunger. Results depend on activity level and carb quality.

Explore intermittent fasting, including 16/8 and 20/4 windows, and its effects on insulin, testosterone, cellular repair, and gene expression, while noting it is not superior to traditional dieting.

Vegan diets can build muscle with adequate protein and complete amino acids through complementary plant sources, but require careful meal planning and possible vitamin D, B12, and omega-3 supplementation.

Explore the ketogenic diet, a high-fat, low-carb plan that induces ketosis and shifts energy use. Weigh its pros and cons for hunger, junk-food elimination, weight loss, and high-intensity training.

Perform client assessment to learn lifestyle, eating habits, medical history, and body composition for a tailored diet plan, noting the coach is not a doctor and medical clearance is advised.

Conduct a client interview to build rapport and collect essential diet information through a collaborative conversation about motivation, goals, eating habits, work life, preferences, and past diets.

Use the smart framework—specific, measurable, attainable, realistic, timely—to set diet goals with the five W's (what, why, who, when, how) and track progress with milestones and deadlines.

Learn a five-step meal planning process to design client-specific diet plans: calculate calories and macros, select foods, optimize meal timing, and add supplements aligned with goals.

Calculate body mass index (BMI) to identify weight ranges: underweight, healthy, overweight, and obese. Understand BMI limitations, including muscle mass and bone density, and why the healthy range matters.

Learn how a calorie deficit drives weight loss, explained through the first law of thermodynamics, with negative, neutral, and positive calorie balance and the calories in versus calories out framework.

Determine your total daily energy expenditure to guide neutral calorie balance, positive, or negative states. Use an online calculator, then adjust intake by 100 calories based on weekly weight changes.

Design a cutting diet by creating a calorie deficit, maintaining high protein intake, and optionally using calorie cycling to maximize fat loss while preserving muscle.

Overcome fat loss plateaus by distinguishing weight changes from fat loss, reducing water retention via lower sodium and more water, and recalculating calories as your body adapts.

Learn to bulk by lifting heavy and consuming a calculated calorie surplus to grow muscle while keeping body fat relatively low, using practical guidelines for surplus size and healthy meals.

Fuel your workout with a balanced pre-workout meal of carbs and protein to reduce glycogen depletion, protein breakdown, and post-workout cortisol.

Learn how the post-workout meal replenishes glycogen, reduces protein breakdown, boosts protein synthesis, and speeds recovery by pairing carbs and protein within 30–60 minutes, at 0.2–0.5 g per lb.

Explore the three main aspects of fitness: aerobics, muscular fitness, and flexibility, and learn to combine them into a complete regimen you can fit into a few hours per week.

Explore how aerobics fitness improves oxygen use, strengthens the heart and lungs, and builds endurance through cardio and high intensity interval training like running, cycling, or swimming.

Explore the different types of cardio, including steady state, circuit training, HIIT, and cross training, and learn how to match them to fitness goals and client needs.

Design a beginner cardio workout by selecting a mode, scheduling 3-4 weekly sessions, and keeping 20-60 minute durations at 60-90% of max heart rate.

Cardio vs weight training: calorie deficit drives fat loss, and cardio burns more during workouts. Weightlifting builds muscle and, with a balanced diet and well-designed regimen, optimizes fat loss.

Explore how progressive tension overload, muscle damage, and metabolic stress drive muscle growth, supported by rest, sleep, calories, and protein to optimize your fitness routine.

Explore the pros and cons of bodyweight versus weight lifting, including convenience, injury risk, and progression, and learn how lifestyle shapes which works best, with guidance to combine both.

Design a beginner workout plan for strength and muscle growth: set goals, determine frequency, choose compound and isolation exercises, and apply progressive overload in a full-body routine.

Apply progressive overload to drive long-term muscle growth by increasing tension. Address stalls by raising reps and using small weight progressions, exemplified by bench press movement.

Improve flexibility by safely moving joints through their full range of motion with static and dynamic stretching, 5–10 minutes daily, and access a complete program with more than 30 exercises.

Warm up before stretching and avoid static holds that lower body temperature. Stretch with slight discomfort, not pain, and limit holds to 30–60 seconds for safe, effective flexibility.

Compare static and dynamic stretching, highlighting their benefits for flexibility, mobility, and injury prevention, with guidance to perform dynamic stretches before workouts and static stretches after.

Perform a 5-minute dynamic stretch warm-up, then 10–15 minutes of static stretching to boost flexibility and mobility for athletes and sanitary people, featuring upper and lower body exercises.

Master proper warm up techniques to reduce injury risk and boost performance, tailoring routines for cardio or weight training with dynamic stretching and progressive pre-exercise warm up sets.