Heart + Mind + Lifestyle Medicine Programs

Spot on Wellness

You’ve Come to the Right Spot on Wellness!

Check out our most popular group and one on one programs.

“What you think, you become.
What you feel, you attract.
What you imagine, you create.”


What We Do

Make better food choices, Move more, Reduce stress, Decrease/eliminate substance use, Strengthen connections, Sleep better!

Regardless of where you are on your path to your best self, you’ve come to the right spot.   We support individuals and groups in their journey to achieve more of what they’re wanting in life. Our programs and services include the Diabetes Prevention Program, HeartMath’s Resilience Advantage, NeuroMeditation and other evidence-based programs to your improve physical, mental and spiritual well-being.

 Food is Medicine. Choose predominantly whole, plant-based foods that are rich in fiber and nutrient dense. Vegetables, fruit, beans, lentils, whole grains, nuts and seeds. Eat real food, not too much, mostly plants. May seem daunting but it’s doable.  We will support you throughout and be on hand to answer questions and share helpful resources.

Regular and consistent physical activity that can be maintained on a daily basis throughout life – walking, gardening, push ups and lunges – is an essential piece of the optimal health equation.  Research shows that 150 minutes a week (30 x 5 days a week) is enough to reduce or eliminate your risk of developing type 2 diabetes.

The Stress response can lead to improved health and productivity – or it can lead to anxiety, depression, obesity, immune dysfunction and more.  Learning to recognize triggers to the autonomic nervous system (fight or flight) enables us to choose a different outcome.  Just like anything worth doing it does require attention and intention to become proficient.  Once these techniques have become a habit, positive stress management techniques leads to improved wellbeing.

The well-documented dangers of any addictive substance use can increase risk for many cancers and heart disease. Positive behaviors that improve health include cessation of tobacco use and limiting the intake of alcohol.

People need people, we are social animals.  Social connectedness is essential to emotional resiliency. Studies show that isolation is associated with increased mortality. It’s important to consider all social outlets including: family, close friends, proximity to other people and community environments that may support overall health.

Sleep or lack of effects everything from blood glucose, blood pressure, food choices and decision making.  Lack of, or poor-quality sleep can lead to a strained immune system. There is much that can be done to improve sleep hygiene including identifying dietary, environmental and coping behaviors.

Trauma Informed, Client Centered Approach

We know you are your own best expert.  That’s why we partner with you, providing any needed support and/or resources to allow you to focus-in on and solve challenges based on what’s important to you.


Desire to improve one's life.


Growth opportunities for ourselves.


Open to new ideas

Decision to act

Details are not required for beginning


a glimpse of what can be


New possibilities for consideration


New ways to doing and seeing


appreciating new ways of being in the world.

Let’s Get Started

Complete our brief interest form now so we may better understand your needs & interests.