Nurture Your
Mind, Body & Soul

We empower you to make sustainable changes to your habits and lifestyles — enabling you to continue the journey long after our partnership.

Health Coaching for Every Level

It is all about your goals.

We take a holistic approach to wellness and meet you at whatever level you’re at — don’t worry if you can do 20 push-ups or none.

We are focused on helping you achieve your goals – not on following our agenda or plans.

Whether you’re wanting to...

Get back in shape
Improve fitness and energy levels
Increase health span and active longevity
Create a healthy lifestyle and change habits
Successfully manage and lose weight
Sustain a more enjoyable menopause transition

We Help You With...

We take a holistic approach to wellness and meet you where you’re at. Depending on your body’s needs and priorities, we work on:

Goal Setting

We guide you through setting wellness goals that are achievable and right for you and your body.

Planning

We develop a balanced exercise plan that focuses on long-term health and wellness.

Coaching

We guide you through your activities, nutrition, and focus areas.

accountability

We offer encouragement, help you stay on track, and celebrate your achievements, no matter how big or small.

Progressing

We regularly check on your progress and adjust activities and goals based on your feedback and evolving needs.

Workout Partner

We join in some of the exercises to kickstart your journey and keep you motivated.

Our Philosophies on Health & Wellness

We focus on holistic wellness, weight management, and mindfulness to support long, active, and happy lives. Working with your individual needs, we will partner to empower you to make gentle but sustainable changes to your habits and lifestyle.

Despite a lifelong passion for sport and an active lifestyle, we faced several health scares, early warnings, and close calls. Additionally, over the years, excess weight crept in.

However, we took ownership and made changes despite demanding careers. Committing to doubling down on health and wellness, we revamped our exercise routines, diet, and sleep habits, and prioritized mindfulness and joy.

We recently shed 30 lbs in 6 months and feel more energetic and happy. In our late fifties, we feel more active, fitter, and leaner than we did in our mid-20s.

Our approach is centered on the belief that everyone is unique, requiring personalized plans and strategies.

We prioritize holistic wellness to enhance overall fitness and vitality, improve heart and metabolic health, strengthen muscles, and enhance balance.

Our goal is to support longevity and foster an active lifestyle well into old age.

We offer personalized coaching to help you develop a tailored health plan. We provide proven weight loss and management strategies and guidance for balanced and healthy nutrition. Throughout, we will serve as your accountability partner.

Our approach builds on five fundamental pillars: hydration, exercise, nutrition, mindfulness, and recovery. We leverage advanced science and the latest technology, such as active calorie tracking and glucose monitoring, to support these pillars and enhance overall wellness.

Ultimately, we aim to enable and empower you to continue your health journey independently.

Our Services

4 - Week

quick fix program

Targeted coaching for specific change with accountability partnership

$375

Our quick-fix program zeroes in on your one most crucial goal right now. Based on your immediate needs, we’ll tailor the program to focus on targeted exercises, nutrition, or mindfulness techniques, ensuring immediate and impactful results.

  • Initial consultation meeting to identify your most urgent wellness goal
  • Personalized plan tailored to your specific profile
  • Weekly one-hour coaching sessions focusing on and practicing habit changes to achieve your goals
  • To-do list for self-guided changes between sessions
  • Weekly 30-minute check-in sessions to track self-guided progress
  • Unlimited email support for questions during or after the program

10 - Week

Holistic Wellness Journey

Setting up for sustained lifestyle changes

$750

Best Offer

Experience our 10-week guided program to holistic wellness, designed to coach you through habit changes and cultivate self-driven, sustainable wellness habits. This program takes a comprehensive approach across all five essential pillars: hydration, exercise, nutrition, mindfulness, and recovery.

  • Initial consultation meeting to explore your starting point, goals, and challenges
  • Personalized plan tailored to your specific profile
  • Weekly hands-on one-hour coaching sessions focusing on and practicing habit changes to bring you closer to your goals
  • To-do list for self-guided changes between sessions
  • Weekly 30-minute check-in sessions to monitor self-guided progress
  • Unlimited email support for questions during or after the program

1 - Hour

1:1 Coaching

Inspiring one-off session: get answers and fresh perspectives

$85

Got a burning question that needs inspiration? Seeking a refresher or a new perspective? Let’s connect for a one-off session and dive right in!

  • 15-minute goal-setting call
  • 1-hour coaching session

Some examples where a 1:1 session can help you get unstuck and resume on your own:

  • You need fresh ideas to overcome a plateau in your exercise or nutrition plans.
  • You seek strategies and tactics to make habit changes stick.
  • You have your routines dialed down but are not sure if you are missing a critical component.
  • You know you need a change but you’re overwhelmed and don’t know where to start.

Want to take the Holistic Wellness Journey with a partner? Enjoy a discounted rate of $600 per person.

Money-Back Guarantee

We are committed to quality and customer value! We will give you a full refund if you are not happy with the Holistic Wellness or Quick Fix program at the end of week two (does not apply to the 1-hour coaching session).

Get Started for Free:

introductory session/consultation

We’ll discuss your goals and needs, answer any questions, and ensure a good match

We Believe in a Balanced Life

Our mission is to help people improve and increase their health span.

We educate and empower individuals in their 40s, 50s, and beyond to embrace a holistic approach to health and wellness, supporting them in sustaining or regaining strength, fitness, and health.

We are committed to enabling a long, happy, healthy life well into old age.

Our goal is to provide comprehensive fitness, nutrition, mindfulness, and health coaching that nurtures the body, mind, and spirit. 

We aim to inspire and guide our clients in achieving optimal health, vitality, and longevity through personalized plans and unwavering support.

Your Health Coaches

Uli and Alfons Staerk are based in Bozeman, MT, where they pursue their lifelong passions for health, wellness, fitness, nutrition, and mindfulness. With over 20 years of coaching experience, Alfons and Uli offer individualized holistic wellness coaching in the Gallatin Valley or through remote sessions.

Uli Staerk

MD, OBGyn (Germany), Certified Personal Trainer and Nutritionist, Tai Chi and Ikebana Teacher

Uli is an accomplished coach and teacher with a diverse background in health, teaching, and arts.

After graduating as an MD in Germany, she has acquired teacher licenses for Personal Training, Nutrition, Tai Chi, Martial Arts, and Ikebana.

For 20+ years, Uli has shared her expertise, teaching mindfulness and health classes for adults and seniors. She has also envisioned, started, and led mindfulness and art classes for elementary school kids.

With a deep passion for nutrition, yoga, mindfulness, and art, Uli brings a holistic approach to her coaching, empowering individuals of all ages to live healthier and more fulfilling lives.

Born in 1967, Uli delights in regularly being mistaken for someone in her mid-forties by those she meets. 

Alfons Staerk

MSc, Certified Personal Trainer and Nutritionist, Tai Chi Teacher

Alfons is an executive leader and mentor with a successful career in Fortune 100 companies. 

He has a lifelong dedication to sports and mindfulness and a particular love for the outdoors, including hiking, biking, skiing, and, more recently, climbing. Alfons is also a Certified Personal Trainer and teacher for Tai Chi and Martial Arts. He is an author whose works include several books on Tai Chi, balanced living, and achieving success in leadership. 

His passions include staying active, spending time with his family, coaching individuals, and witnessing their growth and development. 

Born in 1966, he thrives on exploring new challenges and sports typically associated with those in their 20s. His latest adventure? Rock climbing. 

Wellness coach Alfons sitting on a mountain after a hike

Our Health Pillars

Achieving long-term wellness and sustainability requires a blend of healthy behaviors and habits. There’s no single silver bullet; it’s the combination that makes a difference.

We understand that every person is unique. We will help you define your personalized mix of the five essential pillars for wellness, tailored to your individual needs and lifestyle.

Hydration is crucial for optimal bodily function; without proper hydration, your body can develop severe health issues.

Water is essential for various physiological processes, including nutrient transportation, temperature regulation, and waste removal. In fact, the human body is composed of about 60% water, highlighting its importance in maintaining overall health.

Staying hydrated should be your number one priority, as even mild dehydration can impair physical and cognitive performance. Ensuring an adequate intake of water throughout the day is essential for supporting your body's functions and maintaining overall well-being.

Exercise is a potent tool for enhancing overall health and longevity. It is often overlooked as a powerful form of medicine available to everyone.

We specialize in helping you discover the ideal exercise regimen tailored to your needs, focusing on gradual, sustainable improvements and habit changes.

With over 20 years of coaching experience, we excel in various exercises, including strength, endurance, balance, flexibility, yoga, and tai chi.

Additionally, we offer guidance on outdoor activities like hiking, biking, running, and kayaking, ensuring a well-rounded approach to your fitness journey.

Nutrition and hydration are the fuel for our bodies to function optimally.

While we don't advocate for any specific diet, we stress the importance of protein in building strength and preventing muscle loss, especially during weight loss programs.

Our approach favors a healthy diet that emphasizes natural, whole foods over supplements and processed foods. We understand the need to balance calorie intake with exercise and can provide guidance on methods to achieve this balance effectively.

A balanced and happy life necessitates attention to mental health, especially given today's numerous stressors and distractions.

By cultivating mindfulness and focusing on experiences, relationships, values, and priorities, we can tip the scales in favor of improved happiness and mental well-being.

With years of study and teaching experience, we specialize in techniques such as Ikebana, meditation, mindfulness, and art, offering valuable tools to enhance your mental health journey.

Lastly, recharging our own batteries is essential, just as we do for our devices.

To ensure we get enough quality sleep, focusing on both duration and quality is crucial.

When you have time off, make sure to take that time off truly. Plan periods where you're completely disconnected from work and social media. Getting disconnected is vital to recharging and maintaining a healthy work-life balance.

Similarly, we must balance exercise with recovery to ensure growth and avoid injuries.

Put On Your Own
Oxygen Mask First

By Uli & Alfons Staerk

This book offers a practical guide to living a happier, healthier, and more successful life through 52 weekly steps. 

Written by Alfons who has extensive experience in executive leadership and martial arts, and Uli, a well-known teacher and former medical doctor. 

It emphasizes the importance of balance and personal well-being, drawing on insights from martial arts, scientific research, and personal experiences. 

The book is organized into four parts, offering weekly habits to improve health and achieve goals, with a focus on sustainability and fulfillment.

Other Health Resources

With countless resources and tools available today to help you achieve a healthier and happier lifestyle, navigating them can be overwhelming. We continuously research the latest literature and tools to bring you the best.

To make things easier, here is our personal favorites list to get you started.

Work with Balanced Life Wellness

Schedule a Free Introductory Session

CONTACT INFO

Bozeman, Montana

Phone: 406-219-3610

Email: [email protected]

Hydration Calculator

Hydration Calculator

It's important to stay hydrated throughout the day. The daily hydration needs can vary based on individual factors such as activity level, environment, and health status.

A general guideline is to consume about 0.5 to 1 ounce of fluid per pound of body weight per day. This includes fluids from both beverages and foods.

Basal Metabolic Rate (BMR) Calculator

Basal Metabolic Rate (BMR) Calculator

The basal metabolic rate (BMR) calculator estimates your metabolic rate, or the amount of energy expended while at rest, and can be helpful in estimating your daily caloric needs.

To lose weight, you need to bring in fewer calories than you burn. A calorie deficit of 500 calories per day is usually recommended to create an average weight loss of 1 pound per week.

Target Weight Calculator

Target Weight Calculator

The target weight calculator estimates a healthy target weight range based on your current weight, height, age, and gender.

The healthy weight range is calculated using the BMI formula and is intended as a general guideline. Individual health and fitness goals may vary.

Outlive

By Dr. Peter Attia, MD

In “Outlive,” Dr. Peter Attia emphasizes the limitations of mainstream medicine in addressing age-related diseases and advocates for a proactive, personalized approach to healthspan, or quality of life. Dr. Attia covers innovative nutritional interventions, exercise strategies, and mental health techniques to improve overall well-being. 

The book challenges traditional health advice and offers practical insights into extending lifespan while enhancing physical, cognitive, and emotional health. Gain a new perspective on aging and learn how to create a personalized plan for a longer, healthier life.

Solve for Happy

By Mo Gawdat

Mo Gawdat, VP of Business Innovation at Google’s X, shares his formula for lasting happiness.

Combining his skills as an engineer with a deep understanding of human emotions, Gawdat proposes an equation for happiness based on how the brain processes joy and sadness. Despite facing personal tragedy with his son’s sudden death, Gawdat’s equation helped him find resilience and purpose.

The book challenges readers to reconsider their approach to happiness, offering practical steps to achieve contentment and optimism. It emphasizes that humans are designed to be happy regardless of life’s challenges.

Montior your progress

Weight scale with smart readings

There are many connected scales in the market. Withings devices have worked really well for us.

Monitoring weight, BMI, and body fat is crucial for effectively managing a weight loss program. These metrics provide valuable insights into the progress of your journey, helping you make informed decisions about your diet and exercise routine.

Connected devices, such as smart scales and fitness trackers, have revolutionized this process by seamlessly integrating data collection into our daily lives. This technology allows your metrics to flow directly to your smart devices, enabling you to track trends over time effortlessly.

By regularly monitoring these key indicators, you can better understand how your body is responding to your efforts and adjust your approach accordingly, ultimately increasing your chances of success in achieving your weight loss goals.

Calorie Tracking

AI calorie counter app demo

SnapCalorie is the first app where you can take a photo of any meal and get an accurate nutritional summary. It takes only seconds to use.

Get 14 days of SnapCalorie Pro for free with our referral link:

Calorie tracking is essential for weight loss because it creates awareness and accountability. By recording the number of calories consumed, individuals can monitor their eating habits and identify areas for improvement. 

This awareness can help clearly understandmake informed decisions about food choices and portion sizes. Additionally, calorie tracking provides a sense of accountability, as individuals can track their progress over time and see how their actions impact their weight loss goals. 

It serves as a valuable tool for setting realistic targets, monitoring progress, and staying motivated to achieve a healthier weight. 

CGM/Glucose Tracking

Demo of a glucose tracker app used on a woman

There are many connected scales in the market. Withings devices have worked really well for us.

Continuous Glucose Monitors (CGMs) and glucose tracking are essential tools for avoiding pre-diabetes and diabetes by providing real-time insights into blood sugar levels. These technologies help individuals understand how their diet, exercise, and lifestyle choices affect their glucose levels, enabling them to make proactive changes to maintain healthy blood sugar levels.

In the United States, pre-diabetes is a significant concern, affecting approximately 88 million adults, with the majority unaware of their condition. CGMs and glucose tracking offer a proactive approach to managing blood sugar levels, reducing the risk of developing diabetes and its associated complications. They empower individuals to take control of their health by making informed decisions about their diet and lifestyle, ultimately leading to better long-term health outcomes.

Package of whey protein supplement

Protein Supplements

Ensuring adequate protein intake is crucial for muscle recovery and sustainability, especially for those engaging in regular exercise. Insufficient protein can lead to muscle loss, undermining your fitness goals. However, our normal diets often fall short of providing the necessary protein. To address this, we have incorporated several protein-rich additions into our own diets. These options offer high protein content post-exercise while keeping additional calories low, supporting your fitness journey effectively.