HealthSpan Services · Rochester, NY
No membership required.
Adults 18+
Wellness Coaching in Rochester, NY
Small Changes. Lasting Habits. A Healthier You.
Knowing what you need to do to improve your health is one thing. Making those changes part of everyday life is another. At Rochester HealthSpan Medicine, our personalized Wellness Coaching service helps you develop healthier habits, overcome obstacles, and build practical routines that support your long-term health and well-being.
Whether you want to improve your nutrition, become more physically active, sleep better, manage everyday stress, or feel more in control of your health, our approach focuses on meaningful changes that fit your life.
Dr. Carlton Covey
MD, DipABLM, AAFP, Col USAF, MC
Personalized wellness support at Rochester HealthSpan Medicine in Pittsford.
Wellness Consultation | Nutrition | Movement | Sleep & Stress | Behavior Change | Pricing | What to Expect
Your wellness journey
Better Health Begins With Habits You Can Maintain.
Lasting improvements in health rarely come from one dramatic change. They develop through the everyday decisions we make about food, movement, sleep, stress, and how we care for ourselves.
At Rochester HealthSpan Medicine, we recognize that everyone's circumstances, priorities, and challenges are different. A wellness strategy that works for one person may not be realistic for another.
Our Wellness Coaching approach focuses on understanding your individual goals, identifying barriers to change, and developing manageable steps toward healthier routines.
Drawing on evidence-based principles of Lifestyle Medicine and health behavior change, coaching helps you turn good intentions into consistent action.
Rather than prescribing a rigid routine or expecting perfection, we emphasize realistic goals, personal accountability, and sustainable progress.
A personalized approach
Wellness Coaching Consultation
Every meaningful change begins with understanding where you are today, what matters to you, and what may be standing in your way.
Understanding your health and lifestyle
During your initial wellness coaching consultation, we explore your current routines, health-related concerns, personal priorities, and previous experiences with lifestyle changes.
This conversation may include your eating habits, physical activity, sleep patterns, stress, work responsibilities, family commitments, and other factors that influence your well-being.
We also discuss what you have already tried, what has worked, and what has made maintaining healthy habits difficult.
The purpose is not to judge your current lifestyle. It is to identify practical opportunities for improvement.
Your personalized wellness plan
Together, we identify the areas of your health and lifestyle that you would like to prioritize.
Your wellness plan focuses on specific, realistic goals and manageable actions that fit your circumstances.
Rather than attempting to change everything at once, we help you decide where to begin, establish achievable milestones, and develop strategies for responding to obstacles.
Depending on your needs, coaching may focus on nutrition habits, movement, sleep, stress management, consistency with a physician-recommended care plan, or a combination of these areas.
“Developing new habits takes time, and maintaining them often requires adjustments along the way.
Follow-up coaching sessions provide opportunities to review your progress, recognize achievements, identify difficulties, and make practical changes to your action plan.
The frequency and number of sessions should reflect your goals, preferences, and the coaching options available.
Wellness coaching is not about being held to an unrealistic standard. It is about developing the confidence, skills, and consistency to make healthier choices over time.”
Building Momentum Through Follow-Up Coaching
Dr. Laura Petrescu
MD, CPE, MSCP, DipABLM
Lifestyle foundations
Nutrition and Healthy Eating Habits
Make Healthy Eating Work for Your Everyday Life
Healthy nutrition is an important foundation of long-term wellness, but knowing what constitutes a balanced diet does not always make healthy eating easy.
Busy schedules, family responsibilities, food preferences, stress, and established routines can make dietary changes difficult to maintain.
Wellness coaching helps you explore your relationship with food, recognize patterns that affect your eating habits, and identify realistic ways to follow appropriate nutrition recommendations.
Rather than focusing on restrictive diets or short-term solutions, the emphasis is on developing practical habits that can fit into your daily routine.
How Wellness Coaching Can Help
Build consistent eating routines: Identify manageable ways to establish regular meals and reduce unplanned eating.
Improve food awareness: Recognize habits, situations, and emotions that influence food choices.
Support healthier choices: Develop strategies for making nutritious options more accessible in everyday life.
Navigate busy schedules: Explore practical approaches to meal preparation, grocery shopping, and eating away from home.
Address common obstacles: Identify challenges such as time constraints, convenience eating, and difficulty maintaining changes.
Develop sustainable habits: Focus on gradual improvements rather than rigid rules or temporary dieting.
Considerations and Individual Needs
Nutrition requirements vary according to age, medical conditions, medications, activity levels, and personal circumstances.
Wellness coaching supports healthy behavior change but does not replace individualized medical nutrition therapy or specialized dietary counseling.
People with diabetes, kidney disease, eating disorders, significant food restrictions, or other conditions requiring therapeutic nutrition may need additional guidance from their physician or a registered dietitian.
Important: Wellness coaching does not prescribe medical diets or replace nutrition treatment. Its role is to help you develop and maintain healthy behaviors consistent with appropriate professional recommendations.
Lifestyle foundations
Physical Activity and Movement
Move More. Feel Stronger. Build Confidence.
Regular physical activity supports cardiovascular health, muscular strength, mobility, metabolic health, and overall well-being.
Yet finding time to exercise, maintaining motivation, and developing consistent routines can be challenging.
You may know that movement is important but struggle to make it part of your everyday schedule. Perhaps you have tried exercise programs before but found them difficult to sustain, or you are unsure how to begin after a period of inactivity.
Wellness coaching helps you identify opportunities to become more active in ways that align with your preferences, current abilities, and health goals.
The emphasis is on making movement a realistic part of your lifestyle.
Potential Benefits
Improved consistency: Develop routines that make regular physical activity easier to maintain.
Greater confidence: Identify manageable starting points and build on your progress.
Reduced inactivity: Explore opportunities to incorporate movement into workdays and daily activities.
Better motivation: Connect physical activity goals with personal interests and meaningful outcomes.
Improved accountability: Review progress and address challenges that interfere with consistency.
Long-term wellness: Support healthy movement habits that contribute to cardiovascular, metabolic, and musculoskeletal health.
Dr. Laura Petrescu MD, CPE, MSCP, DipABLM
Internal Medicine | Lifestyle Medicine | Menopause Medicine | Certified Physician Executive
Founder & CEO ,Rochester HealthSpan Medicine
Considerations and Individual Needs
The type and intensity of physical activity appropriate for you depend on your current fitness, medical history, physical limitations, and personal goals.
Individuals with cardiovascular conditions, significant joint pain, mobility limitations, or other medical concerns may require a physician's assessment before beginning or substantially increasing an exercise program.
A wellness coach can help you establish and maintain activity goals but does not replace a qualified exercise professional, physical therapist, or physician when specialized exercise assessment or treatment is necessary.
Important: Progress is not measured by how demanding your exercise routine becomes. Developing safe, consistent movement habits that suit your individual circumstances is the priority.
Rest and resilience
Sleep, Stress Management, and Emotional Well-Being
Better Rest. Healthier Responses to Stress. Greater Balance.
Sleep and stress are closely connected to physical and emotional well-being.
Insufficient sleep can affect concentration, mood, appetite regulation, and the ability to maintain healthy routines. Persistent stress can also influence sleep quality, eating behaviors, physical activity, and everyday decision-making.
Wellness coaching helps you identify patterns that may be interfering with your ability to rest, recover, and manage daily demands.
The goal is to develop practical habits and coping strategies that support a healthier balance between responsibilities and personal well-being.
Sleep and Recovery
Healthy sleep habits begin with understanding your current routines and the factors that affect your rest.
Wellness coaching may help you explore:
Consistent sleep and wake-up schedules.
Evening routines that support relaxation.
Screen use and other habits that may interfere with sleep.
The relationship between daily activity, caffeine, and sleep.
Work schedules and family responsibilities that affect rest.
Practical changes that make adequate sleep more achievable.
Improving sleep habits may support daytime alertness, mood, and overall health. However, sleep disorders such as obstructive sleep apnea and chronic insomnia may require medical assessment and specific treatment.
Stress Management and Daily Resilience
Everyday stress cannot always be eliminated, but developing healthier responses may help reduce its impact on daily life.
Coaching can support:
Stress awareness: Recognize situations and patterns that contribute to feeling overwhelmed.
Healthy boundaries: Identify opportunities to balance personal, family, and professional responsibilities.
Relaxation habits: Explore practical approaches to incorporating restorative activities into your routine.
Time management: Develop realistic strategies for prioritizing responsibilities and personal health.
Recovery and self-care: Make space for rest, recreation, and meaningful social connections.
Consistent healthy routines: Reduce the tendency for stressful periods to disrupt sleep, movement, and nutrition habits.
Considerations and Limitations
Wellness coaching focuses on lifestyle habits, self-awareness, goal setting, and behavior change. It is not psychotherapy or treatment for mental health disorders.
Persistent anxiety, depression, severe sleep problems, or other significant symptoms should be assessed by an appropriately qualified healthcare professional.
Important: Wellness coaching can complement medical or mental health care when appropriate, but it should not be used as a substitute for diagnosis, counseling, or treatment.
Sustainable progress
Behavior Change and Personal Accountability
Turn Healthy Intentions Into Lasting Habits.
The Benefits of Personalized Coaching
Progress Without Perfection
Clearer goals: Translate broad intentions into specific, achievable actions.
Greater self-awareness: Identify habits, triggers, and situations that influence your choices.
Practical problem-solving: Develop alternative strategies when your original plan becomes difficult.
Personal accountability: Create opportunities to review progress and maintain focus.
Improved confidence: Recognize small achievements and build trust in your ability to make changes.
Flexible planning: Adjust goals as your circumstances and priorities change.
Long-term consistency: Develop routines that can continue beyond the coaching relationship.
Wellness coaching is a collaborative process. Your goals and decisions remain your own, and progress depends on individual circumstances, participation, and the suitability of the strategies selected. Specific health outcomes cannot be guaranteed.
Is wellness coaching right for you?
Who Can Benefit From Wellness Coaching?
Wellness coaching may be valuable for people who want to take a more active role in their health but need practical support turning intentions into everyday routines.
You may benefit from wellness coaching if you:
Want to improve your eating habits but find it difficult to stay consistent.
Would like to become more physically active but struggle to establish a routine.
Are experiencing everyday stress that affects your healthy habits.
Want to establish more consistent sleep and recovery routines.
Have received lifestyle recommendations from your physician and need help putting them into practice.
Have tried making lifestyle changes before but found them difficult to maintain.
Are managing several competing responsibilities and need a more realistic wellness plan.
Want to develop greater confidence and accountability around your health goals.
Are navigating a life transition that has disrupted your regular routines.
Prefer gradual, sustainable changes over restrictive or short-term approaches.
Want support maintaining healthy habits as part of a long-term prevention strategy.
You do not need to have a diagnosed medical condition or wait until a health concern becomes more serious to begin working on your lifestyle habits.
Wellness coaching can also complement physician-guided programs for cardiovascular health, bone health, metabolic wellness, and other preventive health priorities when appropriate.
Clear, upfront pricing
Transparent Pricing for Wellness Coaching Services
We believe patients should understand the cost and structure of their wellness coaching services before beginning.
Initial Wellness Coaching Consultation*
Follow-Up Wellness Coaching Sessions*
Follow-up sessions may be appropriate for individuals who want continued support while developing or maintaining healthier routines.
Choosing the Right Coaching Approach
Some individuals may want support with one specific behavior, such as developing a more consistent physical activity routine or improving sleep habits.
Others may prefer a broader approach involving several lifestyle goals and regular progress reviews.
The appropriate coaching arrangement depends on your goals, the level of support you need, and the services available through Rochester HealthSpan Medicine.
Prices, session lengths, package availability, and scheduling arrangements are subject to confirmation. Medical consultations, diagnostic testing, and other professional services, when indicated, may involve separate fees.
No Direct Primary Care Membership Required
Wellness Coaching Services Pricing
Initial Wellness Coaching Consultation*
| Service | Non-Member | RHM Member |
|---|---|---|
| Initial Wellness Coaching Consultation | To be confirmed | To be confirmed |
Follow-Up Wellness Coaching Sessions*
| Service | Non-Member | RHM Member |
|---|---|---|
| Individual Follow-Up Coaching Session | To be confirmed | To be confirmed |
| Multiple-Session Coaching Package, if available | To be confirmed | To be confirmed |
Your appointment
What to Expect During Your Wellness Coaching Visit
Understanding your goals
Your initial conversation focuses on your current lifestyle, personal health priorities, and the changes you would like to make.
Together, we explore what matters most to you and identify the challenges that may be interfering with your progress.
Developing your personalized action plan
You identify realistic goals and practical actions that fit your daily life.
Your plan may focus on one priority initially or address several connected lifestyle habits, depending on your needs and preferences.
Putting your plan into practice
Between sessions, you work on incorporating your chosen actions into everyday routines.
The emphasis is on developing consistency, recognizing barriers, and learning which approaches work best for you.
Reviewing progress and adjusting goals
Follow-up discussions provide opportunities to evaluate your experiences, recognize improvements, address difficulties, and revise your action plan.
Goals may change as your health, schedule, or personal circumstances evolve.
The purpose of coaching is to help you develop the skills and confidence to continue making healthy decisions independently.
Rochester HealthSpan Medicine · Pittsford, NY
Take the First Step Toward a Healthier Lifestyle
You do not need to transform your entire lifestyle overnight to begin improving your health.
Whether you want to eat better, move more, improve your sleep, manage everyday stress, or become more consistent with healthy routines, Wellness Coaching at Rochester HealthSpan Medicine offers a personalized approach to making meaningful changes.
Our goal is to help you identify what matters most, establish achievable goals, and develop healthier habits that work with your life rather than against it.
No physician referral necessary for a self-pay wellness coaching consultation. No Direct Primary Care Membership required.
Small Changes. Meaningful Progress. Lasting Wellness.
585-662-5510
Call to inquire about a Wellness Coaching Consultation.
Request a Consultation | HealthSpan Services (No Membership Required)
Rochester HealthSpan Medicine 30 Office Park Way, Pittsford, NY 14534 Serving Rochester and surrounding communities
Prevent. Optimize. Thrive.