On Target Health Program

How often do I have appointments?

Most participants begin the program in our bi-weekly schedule. This allows you to have consistent assessments and maximizes your time with your health coach. Appointments are generally scheduled for 30 minutes.

What assessments are completed at each appointment?

During your first appointment we will assess your body composition and metabolism, and complete a fingerstick lab test.

At each appointment thereafter, we will assess your weight and body composition to ensure that your weight loss is coming directly from fatty tissue and not lean mass.

We will re-assess your metabolism and lab values every 8 weeks.

What will my coach discuss with me?

Our program is personalized to each individual based on their needs and journey to better health. During most coaching appointments you can expect to discuss your current assessment results, dietary habits since your last visit, stress levels, changes to exercise or sleep and more.

Can I reach out to my coach in between visits?

Absolutely! You may contact your coach through the secure private messaging portion of our mobile app. Please see our operating hours below:

Monday-Thursday: 7:00am – 9:00pm
Friday: 7:00am – 5:00pm
Saturday: 10:00am – 2:00pm
Sunday: Closed

Coaches will respond to their secure messages within 6 operating hours of receiving the message. For example, if the message is received at 8:00pm on a Tuesday evening, the coach will respond no later than 12:00pm on Wednesday.

How do I track my calories?

Tracking your calories is an important part of the On Target Health program which is why we’ve included this feature in our mobile app.

You may also use third party tracking tools such as MyFitnessPal, Lose It! or MyPlate. Some participants also choose to physically write down their calories in a log book.

Are there any food restrictions?

No! Our program is designed to work with any diet, as long as you are within your calorie recommendations. Once your coach understands your typical eating habits, he or she may make recommendations on ways to reduce sugar, increase proteins, etc.

Can I do Keto while in the program?

Yes! Our program is designed to work with any diet as long as you are meeting your calorie recommendations. Please inform your coach if you begin any diet.

What if I need to cancel or reschedule an appointment?

We understand that things come up and you may need to occasionally cancel or reschedule your appointment. Please contact your coach via the mobile app messaging tool and they will work with you to find a different suitable time. We do ask that you provide at least 24 hours notice of cancellation whenever possible.

What information is shared with my coach from the mobile app?

The On Target Health mobile app is an extension of our program and used by both the participant and their coach to monitor activity. Remember, your coach is your partner on your journey and all data collected is used to customize the program for you and to assist you in making informed decisions. The following information from the mobile app is available to your coach:

  1. Your name, date of birth, employer, height and weight
  2. 4-part questionnaire responses
  3. Compass image
  4. Compass statements
  5. Calorie logs, including details for food descriptions, quantity, meal type, and calorie amounts
  6. BOLD tool usage counts
  7. BOLD tool usage decisions
  8. Secure messages sent your coach
  9. Lab, body composition and metabolic results
  10. Visit history
  11. Coach’s advice

Body Composition

What is body composition?

Body composition is a method of describing what the body is made of, including water, muscle, minerals and fat. Body composition can be further broken down into two categories: fat-free (lean) mass and fat mass.

Fat-free (lean) mass are all of your internal organs, skeletal muscle mass and body water. Fat mass is the fat in your body that stores energy, protects internal organs, acts as an insulator and regulates body temperature.

What is body fat percentage?

Body fat percentage is the percentage of your weight that is made up of fat. It consists of both storage body fat and essential body fat.

What is a healthy body fat percentage?

The optimal body fat percentage is determined by your age and gender. Please refer to the charts below.



Are body fat percentage and body mass index (BMI) the same thing?

The short answer is no. The terms “body fat percentage” and “body mass index (BMI)” often get confused. BMI is simply an index with no unit of measurement attached to it. It compares all people of a certain height, and lays them out on a spectrum from lowest weight to highest weight. Those weights that lie near the middle are considered healthy. However, BMI does not consider what makes up that weight, and therefore is often misleading.

What equipment is used to measure body composition?

On Target Health uses the BOD POD®, an air displacement plethysmograph which uses whole-body densitometry to determine body composition. That’s a lot scientific terms! Basically, the BOD POD® measures your body composition by determining how much air you are displacing while inside.

How long does the assessment take?

The entire process takes approximately 10 minutes from start to finish. You will be sitting inside the BOD POD® cabin for about 3 minutes. During that time, the door will be opened and closed three times between each 50-second test.

Do I need to wear any special clothing?

You do not need to wear any special clothing to your body composition assessment. On Target Health will provide you with the necessary clothing. Men will wear spandex shorts with a swim cap and face mask. Women will wear spandex shorts, sports bra and swim cap. You will be provided a private area to change clothes prior to your test.

What should I expect during the assessment?

You will just need to sit comfortably and quietly, relax and breathe normally and the BOD POD® will do the rest. While inside the cabin, you will hear the sounds of the machine’s valves opening and closing and the air being displaced. You may experience a feeling of being in an elevator or the initial take-off in an airplane. Your screening specialist will be right outside the cabin should you need to stop the assessment at any time.

How accurate are the results?

The BOD POD® is the gold standard in body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for the test is ± 1 to 2.7%.

How do I prepare for the assessment?

In order to have the best possible results, On Target Health recommends:

  • No food or drink at least 2 hours prior to the assessment.
  • No exercising the day of your assessment.
  • Use the restroom before testing, if necessary.
  • Don’t apply any lotions or skin creams prior to your assessment.
  • Remove any glasses and jewelry (if possible).


What is metabolism?

Your metabolism, also known as resting metabolic rate (RMR), is the rate at which your body burns energy when it is at complete rest, performing only basic functions such as breathing and circulation.

How often does metabolism change?

A person’s metabolism may change slightly about every 3 months. It is important to understand your current metabolism to ensure that you are feeding your body the right amount of nutrients to ensure proper weight loss.

What can affect metabolism?

There are quite a few factors that can affect metabolism, including:

  • Age – as we age, the muscle mass in our body decreases, which alters how much energy our body burns.
  • Activity levels – any change in your standard activity can change your metabolism over time.
  • Sleep – studies have shown that long term sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism
  • Stress – when stressed, the body produces cortisol which can easily take over different hormones in the body and affect how glucose is formed, altering metabolism.
  • Diet – eating too few calories or going too long between meals can have an adverse effect on your metabolism, sending your body into “starvation mode”.

What equipment is used to measure metabolism?

On Target Health uses a medical-grade indirect calorimeter to measure your metabolism. This device measures your oxygen intake and carbon dioxide production to provide an indirect assessment of energy expenditure.

How long does the assessment take?

The entire process takes approximately 15 minutes from start to finish. You will be actively connected to the calorimeter, breathing into a tube, for 10 minutes.

What should I expect during the assessment?

You will sit comfortably in a chair, breathing into a tube at your normal rate. Your nose will be plugged to ensure that all air being exhaled enters the tube and is read by the calorimeter. Most people choose to read a book or magazine or engage on their phone during this time. We only ask that the activity you choose not induce any stress.

How do I prepare for the assessment?

In order to have the best possible results, On Target Health recommends:

  • No food or drink at least 4 hours prior to the assessment.
  • No exercising the day of your assessment.
  • Avoid the use of stimulants such as caffeine or nicotine prior to the assessment.

Lab Testing

How do you perform lab tests?

We conduct our lab tests using a fingerstick method. Fingerstick screenings require only a few drops of blood, and results are available in as little as 10 minutes.

What is total cholesterol?

Total cholesterol is the measure of the total amount of cholesterol in your blood. It includes both low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.

What is LDL cholesterol?

Low-density lipoprotein cholesterol, or LDL, is the main source of cholesterol buildup and blockage in the arteries. This cholesterol is considered the bad cholesterol.

What is HDL cholesterol?

High-density lipoprotein cholesterol, or HDL, helps remove cholesterol from your arteries. This cholesterol is considered to the good cholesterol.

What are triglycerides?

Triglycerides are another form of fat in your blood that can raise your risk for heart disease, especially in women.

What is glucose?

Glucose is essentially blood sugar. It is key to keeping the mechanisms of the body in top working order. When glucose levels get too high or too low, you’ll notice the unhealthy effect it has on normal functioning.

What is A1C?

An A1C test is a blood test that reflects your average blood glucose levels over the last 3 months. The results of the test are used to diagnose type 1 and type 2 diabetes.

How do I know if my levels are in the healthy ranges?

Healthy levels are determined by age and gender and vary for each part of the test. Your health coach will explain your results after each completed test and discuss ways you can improve any levels that are unsatisfactory.

Still have questions? Contact us