Office and Social Media Information
We value your feedback and we want to help wherever we can. Here are the ways that you can contact us:
Phone/Text Message: (443) 205-4421
Mail: 124 Market Square Cambridge, MD 21613
Email: info@mhwonline.com
Facebook: facebook.com/MHWonline
Twitch (for live streams): twitch.tv/HealthCoachSpencer
Youtube: youtube.com/channel/UC7_9NkbU7OZAWbcj9hpU7UA
Phone Hours
| Mon-Fri | 9 AM – 5 PM EST |
| Sat-Sun | Unavailable |
Office Hours
| Fri | 9 AM – 5 PM EST |
| Sat-Thurs | By Appointment |
Our phone hours represent the times during which you may call or text message our Cambridge office. Please leave a message if you are connected with our voicemail. We will return your call as soon as possible!
Our office hours represent the times during which you can visit our office in-person. Feel free to stop by to ask questions, purchase meal replacements, or step on the scale.
Group Support Schedule
Click here to find out more about our group support options.
Our Live Group Sessions are held in-person at our Cambridge office. You must contact our office to register in advance for these groups.
Our Live Streaming Sessions are held online on our Twitch channel (twitch.tv/HealthCoachSpencer) and anyone may attend these for FREE. In addition to our scheduled streams, we will also hold sessions throughout the week when time permits. Follow our Facebook where we’ll post every time we go live so you never miss a conversation. We will also upload valuable moments from our live streams to our Youtube page.
Live Group Session Schedule
| Mon | 9 AM – 10 AM EST |
| Mon | 12 PM – 1 PM EST |
| Mon | 5:30 PM – 6:30 PM EST |
Live Streaming Session Schedule
| Wed | 11 AM – 4:30 PM EST (with breaks) Meal Plan Practice and Open Discussion |
| Wed | 5 PM – 6:30 PM EST Weekly Planned Discussion (View Below) |
Upcoming Group Discussions
Week of 9/4/2022: Carbs: What do we really need to know for weight loss? (Includes our tips for donuts!)
Week of 9/11/2022: Motivation: How to get “back on track” when you’ve been struggling
Week of 9/18/2022: Physical Activity: Easiest, fastest ways to burn more calories throughout the day
Week of 9/25/2022: Convenience: Fast breakfasts, packed lunches, and workday dinners
Week of 10/3/2022: Candy Cravings and Substitutes
Week of 10/10/2022: PA “Back-ups”: What to do when you can’t do your usual activity
Week of 10/17/2022: Benefits of 1-on-1 Coaching: The danger of snowball and ignoring challenges
Week of 10/24/2022: Holiday Handouts: How to handle gifts from others
Week of 10/31/2022: Our Favorite Cook Books: How to use any cook book for weight loss
Week of 11/7/2022: Thanksgiving recipes you can share with others (Including weight loss pumpkin pie and stuffing)
Week of 11/14/2022: How to simplify your goals on a challenging day: Easy record keeping, PA, and food goals
Week of 11/21/2022: Activities with Grandkids (that AREN’T baking cookies)
Week of 11/28/2022: Handling Challenges that are longer than one day: Holiday cookies and parties
Week of 12/5/2022: What makes a recipe “feel” like the holidays?
Week of 12/12/2022: Alcohol and party snacks
Week of 12/19/2022: New Year’s Resolutions: Getting ready to “hit it hard”
Week of 12/26/2022: Convincing others to join you in your healthy behaviors: Finding workout and diet partners
Check back here for the most up-to-date schedule. We add new groups as demand increases. Send us a message if you’d like to request that we add a group time that would fit better for you. If we get enough requests to add a group at a certain time, we’ll do our best to make it happen.
All of this requires practice and experimentation. GET HELP when things aren’t working or questions arise. Don’t put yourself in a position where you are struggling, making mistakes, or losing progress. A 30 minute meeting with a coach, or a once weekly group conversation could save you 3 months worth of weight-loss.