Frequently Asked Questions

  1. What is health coaching?

Health coaching is the use of evidence-based interventions, such as motivational interviewing, to support and empower individual wellness transformations. A health coach seeks to help clients look at health holistically and work towards a greater quality of overall health, by guiding them through the steps of long term behaviour change. 

Health coaches help clients progress towards personal wellness goals by:

- building self awareness of feelings, mind-sets and behaviours;

- exploring areas of life that might be out of balance;

- setting effective and achievable goals;

- identifying perceived barriers;

- implementing healthy lifestyle changes; and

- staying accountable.

Health coaches utilise the fundamental principles of bio-individuality, primary nutrition, secondary nutrition, and crowding out to help clients achieve their personal wellness transformations. 

It should also be noted that health coaching is NOT a replacement for professional health services, rather, a health coach works in partnership with the client and health professionals to assist clients achieve their personal wellness goals. 

  1. What is rucking?

Rucking takes the concept of walking for wellness one step further, and introduces increased resistance for additional benefits:

At its most basic level, rucking is simply filling a backpack (or rucksack) with some weight, and going for a walk.  It’s harder than just walking (three times more energy burned), but not as stressful on the body as running. 

The great thing about rucking is that it’s scalable, so people of all fitness levels can participate together. You can start with no weight until your body gets used to walking. When you’re ready you can add some light weight (5kg to 10kg) to make it a harder. Then, as your strength increases you can add more weight, carry extra sandbags, walk faster, or use your ruck to do resistance exercises for a more difficult workout.



  1. Is the Back to Basics Program affiliated with any religious or other organisations?

TimeLimit Coaching, and the Back to Basics program are not affiliated with any religious or other organisation or company. Meetings are sometimes held in church halls because they are convenient and affordable.

  1. How much does it cost?

There is no cost to attend the Back to Basics program. The program has been developed as a free coaching program for everyone to attend, with the aim of providing participants with tools and strategies to be healthier and happier versions of themselves.  

Participants are encouraged to contribute a few dollars to cover the cost of running the program, however there is no obligation or expectation to do so. TimeLimit also runs fundraising events during the year to help fund the program. 

If at some stage you feel like you would like more intensive support you can request one-to-one coaching which will incur a fee. Please note, there is absolutely no expectation or obligation for anyone to engage in paid coaching. The Back-to-Basics program has been designed specifically for the purpose of providing health coaching at no cost for everyone. 

  1. Do I have to sign up?

No. There is no need to sign any agreements or contracts.

  1. Do I have to answer lots of questions?

No. There is no obligation to answer any personal questions. You only have to share what you are willing to share.

  1. Do I have to speak in front of other people?

Participants are encouraged to talk about their own personal health concerns and ask questions, however there is no obligation to do so. You may be invited to speak, but it’s ok if you don’t want to. Sometimes we can learn a lot just by listening to others. 

  1. What types of meetings are there?

There are two main types of meetings:

The first is the Guiding Principles Meeting. This is for first timers where we run through the basics of the program and give you an overview of what the program is all about.

The second, and most common session is the Back to Basics Meeting. There is a basic structure to each meeting including a welcome, a check-in, a weekly discussion topic, individual share where anyone can about areas of concern and the group will discuss strategies to assist with these areas, and take-home tasks. All this is explored in detail at the Guiding Principles Meeting.

  1. How often do i need to attend meetings?

It is entirely up to you, however once a week or fortnight is recommended to get the most out of the program.

10. Who is the program for?

This program is currently open to all first responders and front-line workers.