Getting the Weight off

shoes walkJack knew he needed to lose a few pounds. In fact, he was already dieting when he started working for Alliance Coal. He was very pleased to learn that there was a Health Center at work that would give him more support and tools than he had on his own.

He joined a 17-week weight loss program right away. At the meetings, he learned about portion control and healthy substitutes for some of the foods he was used to eating. He also started exercising more — he began walking regularly and then eventually started jogging. (more…)

Ask a Health Coach

Kim French copy

Q: I’m not sick and don’t have any serious health conditions that I know of, so do I really need to see a health coach?

A: I’m sure you see the importance of “preventive maintenance” for your vehicles and equipment, and it’s just as important for your body. Your health coach is available not only to help treat health problems, but also to help you stay well. I strongly encourage you to make an appointment with your health coach, even if you don’t feel sick, so you can work together to:


  • Complete a HealthCheck (an annual physical) and get a better sense of your current health status
  • Develop a personalized nutrition and fitness plan
  • Set short-term goals
  • Decide when to have a follow-up appointment to check your progress (more…)

10 Easy Ways to Move More

woods walkThe last thing you want to do after a long day at the mine is to be active, right? No problem. The good news is that you don’t have to join a gym to keep your heart and muscles strong. There are small things you can work into your everyday routine to help you move more:

  • Walk past the elevators and take the stairs instead
  • Drive past the close parking space to the end of the lot
  • Walk your dog, rather than just letting him out in the backyard
  • After dinner, ride bikes with the kids or go for a family walk
  • Schedule touch-football or basketball games on a weekly basis
  • Walk up and down every aisle the next time you are at the hardware store or electronics store
  • Work on some do-it-yourself projects around the house
  • Use a hand-pushed lawn mower, rather than a riding mower
  • Hide the TV remote, so you have to get up to turn the channels (OK, this one’s a bit of a joke, but every bit helps)


The Power of Fruits and Veggies

Fresh Fruits And VegetablesEating lots of fruits and vegetables can help you lower your blood pressure, lower your chances of developing certain health problems, manage your weight, and more.

Try fruits and vegetables in many different colors — red, dark green, yellow, blue, purple, white, and orange. They not only taste great, but also give you a wide variety of vitamins and nutrients. The more color, the better! (more…)