Phase 2: Build Healthy Habits

An 8–12 Week Virtual Program for Lasting Behavior Change

Who this is for

Individuals who have completed the 4-week Wellness Program and are ready to transition from short-term success to long-term healthy living.

This program is ideal for those managing obesity, diabetes, hypertension, cardiovascular disease, cancer survivorship, frailty, or anyone seeking continued guidance to establish sustainable lifestyle habits.

Purpose

  • Transform short-term improvements into lifelong healthy behaviors.

  • Reinforce consistency through personalized wellness coaching, exercise prescription, and ongoing education.

  • Build realistic routines that fit your health needs, lifestyle, and long-term goals.

  • Develop the confidence and skills to manage your health independently.

What you'll get

Duration: 8–12 weeks (customized based on your progress and goals)

Weekly Virtual Support

  • Individual check-ins with your Clinical Exercise Physiologist and/or Certified Health Coach to review progress, overcome barriers, and adjust goals.

  • Additional accountability and support between sessions as needed.

Behavior Change & Health Coaching

  • Personalized habit-building strategies based on your lifestyle and readiness for change.

  • Goal setting and action planning.

  • Motivation and accountability to help you stay consistent.

  • Problem-solving for common obstacles and relapse prevention.

  • Ongoing support to build confidence and self-efficacy.

Habit Tracking

Simple tools to monitor daily behaviors including:

  • Walking and physical activity

  • Strength training sessions

  • Sleep

  • Hydration

  • Stress management

  • Nutrition habits

Health Education

Evidence-based education delivered throughout the program covering:

  • Habit formation and behavior change

  • Sleep and recovery

  • Stress management

  • Practical nutrition strategies

  • Building sustainable exercise habits

  • Reducing sedentary behavior

  • Chronic disease self-management

  • Safe exercise considerations for common medical conditions

Exercise Prescription

An individualized exercise plan developed and progressed by your Clinical Exercise Physiologist, including:

  • Progressive walking prescription

  • Functional strength training approximately two days per week

  • Balance and mobility exercises

  • Daily movement strategies to reduce sedentary time

  • Modifications for diabetes, hypertension, obesity, cardiovascular disease, cancer recovery, frailty, and other chronic conditions as appropriate.

Progress Reviews

Every 2–3 weeks, we'll evaluate:

  • Habit adherence

  • Functional improvements

  • Exercise progression

  • Energy levels and symptoms

  • Confidence and self-efficacy

  • Progress toward personal goals

Why this approach works

Research consistently demonstrates that long-term behavior change requires more than education alone. Combining evidence-based exercise prescription with structured health coaching improves adherence, builds self-confidence, and helps people establish lasting healthy habits.

Small, achievable changes practiced consistently over time are more likely to become permanent behaviors than intensive short-term programs. Regular walking, progressive strength training, and ongoing coaching can improve physical function, metabolic health, energy levels, and overall quality of life.

Your Care Team

Clinical Exercise Physiologist (CEP)

Provides individualized exercise prescription, clinical oversight, functional assessments, exercise progression, and condition-specific modifications within the scope of practice for chronic disease management and medical fitness.

Certified Health Coach

Provides personalized behavior change coaching, accountability, motivational support, goal setting, habit development, and practical strategies to help you successfully integrate healthy behaviors into everyday life.

Together, your care team combines clinical expertise with behavior change support to help you build healthy habits that last.

Expected Outcomes

By the end of the program, you can expect to:

  • Establish consistent movement and strength-training habits.

  • Increase confidence in managing your health.

  • Improve functional capacity and daily energy.

  • Develop sustainable nutrition and lifestyle routines.

  • Experience measurable improvements in health behaviors and, when appropriate, clinical indicators such as body weight, blood pressure, and blood glucose.

  • Leave with a long-term plan you can continue independently or through ongoing maintenance support.

Enrollment

Enrollment is available after successful completion of the 4-week FITT Script CEP Wellness Program or by referral from your healthcare provider.

Program length and coaching intensity are individualized during your initial planning session to meet your health goals and personal needs.