Lasting Lifestyle Change

Through Coaching - Be the Change!

Grow As A Wellness Professional!

Empower Your Clients

Join the Lifestyle Medicine Movement!

Support Health and Wellbeing

Empower Others

To Be Healthy and Well

Become a Health and Wellness Coach Today

istock_000003593234xsmallHuman beings were made to move.  A big part of feeling and being really healthy is being able to move easily and joyfully.  We love it when we are moving and being active, and when we have the energy to do so.  When our movement is restricted we feel frustrated, bored, anxious and even depressed.  Yet, the current way of life around the world is increasingly sedentary both at work, at home, and at play.  Now a continual flow of research is indicting our lack of movement as one of our biggest, if not the biggest, health risk we face.


A new study from Australia, (

released in advance of it’s publication in the journal Circulation, studied 8,800 men and women over six years.  "This research provides another clear link between too much sitting and death from disease," said lead researcher David Dunstan, head of the Physical Activity Laboratory at the Baker IDI Heart and Diabetes Institute in Victoria.  The study looked at TV watching time and actually concluded that every hour of daily TV watching increased the risk of dying from any cause by 11 percent. (The average Australian and American watches television four hours a day.) The good news is research has shown that moving the muscles frequently throughout the day is one of the most effective ways of managing weight and protecting against disease, Dunstan added.


"We tend to underestimate the value of incidental, non-sweaty activity throughout the day when we are either not sleeping or exercising -- the more you move, the greater the benefits for health." he noted. Dunstan pointed out that while obesity can add to these problems, even normal-weight people can have increases in blood sugar and cholesterol if they sit too much.

The Australian study supports the research of Dr. James Levine at the Mayo Clinic.  In his book Move a Little, Lose a Lot, he points to evidence that it is our sedentary lifestyles and workstyles that make a greater contribution to ill health and obesity than our diets do.

For those who say “I hate to exercise!”, or “I just don’t have time!”,  the solution may be to build more movement into their lives throughout the day.  Consciously monitoring how active or sedentary we are can make a huge difference.  This also gets around the tremendous barrier of needing to find a one to two hour block of precious time to go somewhere and “exercise”.  Being sedentary through the day and then going for run or workout may still not provide enough activity for health or for weight loss.

Instead of wellness programs and wellness coaching efforts always emphasizing exercise classes and finding time to “workout”, why not develop more strategies for increasing activity throughout the day?  Look at how a workplace can become more active through promoting the use of stairs instead of elevators, through encouraging employees to get up and talk to colleagues instead of sending e-mails to someone fifty feet away, etc.  We need to re-think schools, offices, factories, communities and even households.

Here are some quick tips and strategies for building more movement into your life:

  • Whenever possible take your phone calls on your feet.  As soon as the phone rings, use it as a cue to get up and stand or walk around as you talk.
  • Never sit longer than 45 minutes at a time.  Your body shifts into a “hibernative” sort of state when you sit too long and metabolism slows.
  • Consciously reverse your movement strategy.  Instead of “saving steps”, think of how you can build more of them in.  Park farther away, not as close as possible.
  • Some companies have “walking meetings” and wear little tags that say so in order not to be interrupted.
  • Some companies have set up walking courses within buildings and encourage employees to use them throughout the day.
  • A company I did training at outside of Chicago designed their new campus so employees would have to walk further to get to the cafeteria, locating it at a corner of the campus instead of in the middle.
  • Treadmill work stations are available that allow for complete use of a computer while slowly walking.  Ideal for sedentary jobs such as operations or security surveillance.
  • Consciously plan for each weekend to include both fun and household work that is physically active.
  • Create social experiences with friends that include active fun.
  • Whenever possible run your errands by bicycle.
  • Have fun using online resources to map and measure your walks, runs, bike rides and more.  (e.g.
  • Go take a hike!

Michael Arloski, Ph.D., PCC


We are passionate about providing the highest level of wellness coach training delivered with integrity in a high touch manner that honors each persons uniqueness. we are excited about growing the craft of Wellness Coaching and supporting its uses in Wellness & Lifestyle Medicine.


We are committed to creating and supporting a community of wellness & health coaches and all the people interested in health and wellbeing and encouraging their professional and personal development.


We persevere to bring coaches and organizations together to affect positive health outcomes, positive healthcare change, and to support positive lifestyle change at all levels. We are dedicated to actively creating Allies For A Healthy World!

Helping You Succeed as a Certified Health Coach !

The Real Balance Wellness Mapping 360º™ ”Wellness & Health” Coach Certification program is one of the top-rated health and wellness coach certification programs, offering the best value and greatest support for students and graduates seeking to become health coach professionals.

 During training, you’ll receive an unparalleled, interactive learning experience. Training sessions are led by highly qualified instructors who provide ongoing feedback and support. Our approach is very personal.

After receiving your certification, our team will continue to provide unlimited support, access to our private Coach Center and Distance Learning membership site. We provide the latest lifestyle and health topics and more. You become part of our learning community - Allies For A Healthy World!

The demand for certified health coach professionals has never been greater.

As a Certified Wellness & Health Coach, you’ll play a key role in helping clients develop healthier lifestyles, enriching their lives with encouragement, expertise, and support. Our health coach certification courses provide tools and resources to make it easy to implement the Wellness Mapping 360°™ method of wellness & health coaching. You will learn a holistic approach that is very practical to implement. 


In this area you will find  a listing of all our class offerings!


Become a member and gain access to valuable education, connection, research, and our "Find a Coach" network. 


We all need to keep on top of the ever growing and ever changing world of health coaching. The research continues to add up and we will do our best to keep you in the know.

For Information or to Register 866-568-4702

  Free Webinar
      Join Dr. Michael Arloski and deepen your skills!

      Topic:  "Two Years Later: How One Coaching Session Led to a Successful Weight Loss Journey"

Join Jennifer Bleck in a discussion on Impactful Coaching: How One Session Can Change Everything.


Jennifer Bleck is a National Board Certified Health and Wellness Coach, Associate Professor, and Real Balance faculty. Jennifer teaches Health & Wellness Coaching courses to students at the University of South Florida. She specializes in program evaluation and conducts research on coaching through her role as the Co-Director of the College for Applied Lifestyle Medicine. After completing a demo foundation coaching session with Dr. Arloski in May 2022, she began a weight loss journey, during which she lost 130 pounds to date. This webinar will discuss the impact of coaching on her journey.


After registering, you will receive a confirmation email containing information about joining the webinar.  The webinar will be recorded.  Afterwards those registered will receive a link to the recording.  1 day after the webinar you will be emailed a short summary / evaluation to complete to gain CE's. Once submitted you will be emailed a Certificate of Attendance. If you are interested in 1 hr. of NBHWC CE’s you may petition.

      Friday, July 26, 2024     12:00pm - 1:00pm Eastern time


1 day after the webinar you will be emailed a link to an evaluation to complete to gain CE's. Once submitted you will be emailed a Certificate of Attendance.CEU's Are no longer provided directly for the NBHWC.

      Keep on Learning!

      Dr. Michael

Effectively Coaching People with Health Challenges

In this self-paced, 5-module (6 hour) class participants will learn about specific lifestyle-related health challenges, the lifestyle changes needed and how to support a person as they make lifestyle changes needed to be healthy and well. In particular the course covers coaching people to live well with Heart Issues, Diabetes and Pre-Diabetes, Hypertension & Stroke and Asthma & COPD.

Register Here!!


Short Continuing Education and Professional Development Webinars

Learn from the Masters and gain CEU's in a self-paced manner. Grow as a Welness Professional and Coach!

Keep on Learning!

Resilience To Thriving Coach


5/16, 5/23, 5/30, 6/6, 6/13, 6/27 2024 - (6 Thursdays) 7:00 - 8:30 Eastern time and 7pm - 9pm ET on 6/27/2024

Course Purpose

This certificate training is for those professionals within either a human resource, wellness, health, or coaching related profession to learn about and acquire skills and tools for assisting individuals and organizations to enhance their resilience and thriving capacity.

Research from participants who completed this course has shown significant pre-to-post increases in several coaching competencies. This includes being more present for clients, the ability to develop plans for thriving, and how to work with one’s own resilience story in the context of coaching.

Read More Here!

Wellness Coaching News

Books by Dr. Michael


wellness-coaching-lifestyle-changeJournal your-journey-cover

Health Coaching Books

All books can be purchased through or


Dr. Michael Arloski

Advancing the Craft of Health & Wellness Coaching

blog 2 1agqwuw

Craft - Community - Cause

Follow Dr. Michael Arloski's Blog and be part of our learning community!

Creating Allies for a Healthy World