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Crash diets. Food and exercise guilt. Weak results. Do these sound familiar? If you constantly promise yourself that you will eat healthier and work out more only to “fall off the treadmill,” maybe it’s time to try something different. A long-term lifestyle change that actually works! Introducing Core4.


Upcoming Core4 Sessions


What is Core4?

Available exclusively to Munson Healthcare employees and their immediate family members*, Core4TM is a whole new approach that can help you to permanently change your relationship with eating and exercise so you can finally achieve – and maintain – your desired wellness goals. The Core4 approach teaches you how to enjoy delicious food and revamp your fitness routine so weight loss and energy is effortless. Plus, you’ll actually enjoy life while you do it!

*includes spouses and teenaged children

How Does Core4 Work?

Designed by Sodexo Registered Dietitians, this weight management program combines the knowledge and tools you need to lose weight, improve your energy, and enjoy a healthier well-being. These include:

Eating. Guided by a registered dietitian, you’ll learn about the Mediterranean eating lifestyle, with a focus on fresh veggies and fruit, fiber-rich carbs, lean protein, and healthy fats. Classes include food tastings with recipes you can take home to share with your family. Plus, you’ll receive additional support with three one-on-one nutritional coaching sessions.

Exercise. Get three one-on-one coaching sessions with an exercise specialist who works with your schedule and physical capability.

Education in Behavior. Learn how to listen to your body so you can change the way you think about eating.

Energy. Feel amazing as you learn how to manage those munchies!

Core4: Cost and Commitment

As one of the benefits of the myWellness program, Core 4 costs $100, including a full year of support (tools, resources, and support are valued at up to $1,000). Payroll deduction is available. 

Participants should be ready to commit to all individual and group sessions as well as lifestyle changes.

The Core4 Phases

Core4 (Phase One) includes 10 weekly, 90-minute group classes and six individual coaching sessions. Have you completed Core4 in the past and want a refresher? We welcome you to sign up again.

Core4 Reboot (Phase Two) is available to all Core4 graduates, whether you are feeling great with what you are doing, struggling, or somewhere in between. The reboot includes weekly weigh-ins, plus a 1-hour session twice per month to help support, maintain, and/or get back on track with mindful eating.

Do I qualify for Core4?

Employees and their immediate family members are eligible for the program if they are committed to attending nine of 10 classes as well as all six one-on-one sessions.


Upcoming Core4 Sessions

Additional Questions?

Contact Mary Shanahan at for questions or more information.

What Core4 Participants Are Saying

 “It’s not a diet. It’s a way of life change. And it’s easy enough to do forever. You don’t have to cut out any foods and you don’t feel deprived because you learn to eat only when you’re truly hungry. The weight just kept coming off.

It was a very positive experience and everyone is so supportive of each other. The one-on-one dietitian coaching was my favorite part of the program. I could talk to her about anything, including new meal ideas. The cost was so worth it for all of the knowledge and support you get - and the support continues even after the program ends.”

-MMC Department Assistant of Rehab Services Heather Mason, BHA. 30 pounds lost and still going.

“I am at the point in my life where I want to learn things that are going to last a lifetime, and I don’t want to feel restricted. I’ve done a lot of things – you name it, and I’ve tried it. I was tired of paying for supplements and pricey “health” foods only to gain back the weight. Core4 was my last-ditch effort to try something that would actually work. And it does!

I no longer constantly think about food, and it’s such a relief. I never thought I’d be able to give up snacking without feeling deprived, but I just don’t need it to feel satiated throughout the day. I’ve also learned that it’s not the end of the world if I have a cookie. I just move on because every meal is a new opportunity.

The thing I loved most was working with the personal trainer. He taught me that I don’t need to be at the gym for two hours to see results. He gave me a full-body routine I can do in just 30-minutes, adding new exercises as I need them.”

-Megan McClain, Coordinator of the Central Billing Office at Munson Medical Group, lost an inch and a half off both her waistline and hips and still losing.