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Lifestyle Coaching
Skills Review
Lifestyle Coaches
• Our purpose is to support & facilitate lifestyle changes and goals participants have set for themselves.
Information covered:
1. Stages of change
2. Communication skills
3. Wellness coaching models
4. SMART goals
5. Prep for 1st coaching meeting
1. Stages of ChangeStage of Change Characteristics Techniques Pre-contemplation Not currently considering change: "Ignorance is
bliss" Validate lack of readiness Clarify: decision is theirs Encourage re-evaluation of current behavior Encourage self-exploration, not action Explain and personalize the risk
Contemplation Ambivalent about change: "Sitting on the fence" Not considering change within the next month
Validate lack of readiness Clarify: decision is theirs Encourage evaluation of pros and cons of behavior change Identify and promote new, positive outcome expectations
Preparation Some experience with change and are trying to change: "Testing the waters" Planning to act within 1month
Identify and assist in problem solving re: obstacles Help patient identify social support Verify that patient has underlying skills for behavior change Encourage small initial steps
Action Practicing new behavior for 3-6 months
Focus on restructuring cues and social support Bolster self-efficacy for dealing with obstacles Combat feelings of loss and reiterate long-term benefits
Maintenance Continued commitment to sustaining new behavior Post-6 months to 5 years
Plan for follow-up support Reinforce internal rewards Discuss coping with relapse
Relapse Resumption of old behaviors: "Fall from grace" Evaluate trigger for relapse Reassess motivation and barriers Plan stronger coping strategies
Pre-contemplation
“I can’t” or “I won’t”
ListenExplainDon’t push hardFocus on positive reasons to changeMake aware
Contemplation
“I might” Encourage focus on changing behaviors instead of final outcomeHelp to find strong motivatorDefine barriersGive HOW TO info
Preparation
“I will” Help set small goals and plan next stepsGive helpful materialKeep reminding of benefitsCreate systems of monitoring progress
Action
“I am” Check in regularlySet small weekly goals to reach larger goalsBe aware and plan for relapses
Maintenance
“I still am” Focus on long term goalsRemind of positive benefits of changeHelp learn to anticipate and cope with relapse
Relapse
“I messed up”
Ease back better habitsBeware of all or nothing attitudeBest is within 72 hours of plan to get back on trackWrite down new plan
Stage and Coaching Focus
2. Communication Skills
Stop talking (listen) Empathize Be patient No distractions, disagreeing, criticizing or
arguing Client does the work Mentor/guide in direction they chose Believe person is “well” and is there to support
& facilitate earlier attainment of goals for person
The following are Motivational Interviewing strategies1. Ask open-ended questions.
• Avoid using questions that will elicit a short answer• ("Tell me more about these difficulties" as opposed to "Have you had difficulties with this?")
2. Ask, don't tell. • Spend far more time listening than you do talking. • Allow the person to do most of the thinking for him/herself.• Shoot for a 70/30 listening to talking ratio.
3. Reflective listening. • Look for the underlying meaning of what is being said and reflect this back to the person.• Focus on how the person is feeling.
4. Double-sided reflection. • Use two-sided reflections in order to highlight ambivalence. • For example, "So, on the one hand, you say smoking makes you feel more relaxed, but only the
other hand, you know that it upsets your family and it's not good for your health."
5. Summarize. • Summarize key statements. • Connect motivationally relevant material, allowing the individual to hear their own words and
thoughts again.
6. Affirm. • Create the sense that you are supportive. • Reinforce important statements with reflective listening and support as well as nods.
Communication is
• Body language– Eye contact– Open body language– Attentive
Sings ‘Unfortunate souls’ about importance of body language
Top 5 Important to Remember:
1. Listen – Stop talking and Ask questions
2. Put other person at ease
3. Empathize
4. Watch own emotions (patience, criticize, argue, opinions)
5. Behavior change comes from the inside, and provides the proof on the outside.
3. What is a ‘model’?
• Tool to provide framework to coaching relationship
• There are a bunch!
• Why important?– To outline a plan with participant, helps
direction conversation, not end up trying to “counsel”
Examples of Models include:
• GROW– Goal, Reality, Options, What next
Models
• INW
Goals focus on
I Restoring my Integrity
N Fulfilling my top Needs
W What I Want in my life
Working in the Zone
Urgent Not Urgent
Important
Not Important
Other model examples …
• Wellness Wheel
• Wellness Path, by Cooper Institute
4. Setting Goals
• Client sets
the goal
• SMART
5. First session
• Prepare – Intro of you and your coaching– Assessment reviewed
• Determine current status• Get to know• Done before
– Determine Model to use
Prepare on how to end first session:
• Conclude– Contact info– Feedback (how was this for you?)– Questions?– Next appt– Reminder that is positive
Lifestyle Coaching
Skills Review
Lifestyle Coaches
• Our purpose is to support & facilitate lifestyle changes and goals participants have set for themselves.
Information covered:
1. Stages of change
2. Communication skills
3. Wellness coaching models
4. SMART goals
5. Prep for 1st coaching meeting
1. Stages of ChangeStage of Change Characteristics Techniques Pre-contemplation Not currently considering change: "Ignorance is
bliss" Validate lack of readiness Clarify: decision is theirs Encourage re-evaluation of current behavior Encourage self-exploration, not action Explain and personalize the risk
Contemplation Ambivalent about change: "Sitting on the fence" Not considering change within the next month
Validate lack of readiness Clarify: decision is theirs Encourage evaluation of pros and cons of behavior change Identify and promote new, positive outcome expectations
Preparation Some experience with change and are trying to change: "Testing the waters" Planning to act within 1month
Identify and assist in problem solving re: obstacles Help patient identify social support Verify that patient has underlying skills for behavior change Encourage small initial steps
Action Practicing new behavior for 3-6 months
Focus on restructuring cues and social support Bolster self-efficacy for dealing with obstacles Combat feelings of loss and reiterate long-term benefits
Maintenance Continued commitment to sustaining new behavior Post-6 months to 5 years
Plan for follow-up support Reinforce internal rewards Discuss coping with relapse
Relapse Resumption of old behaviors: "Fall from grace" Evaluate trigger for relapse Reassess motivation and barriers Plan stronger coping strategies
Pre-contemplation
“I can’t” or “I won’t”
ListenExplainDon’t push hardFocus on positive reasons to changeMake aware
Contemplation
“I might” Encourage focus on changing behaviors instead of final outcomeHelp to find strong motivatorDefine barriersGive HOW TO info
Preparation
“I will” Help set small goals and plan next stepsGive helpful materialKeep reminding of benefitsCreate systems of monitoring progress
Action
“I am” Check in regularlySet small weekly goals to reach larger goalsBe aware and plan for relapses
Maintenance
“I still am” Focus on long term goalsRemind of positive benefits of changeHelp learn to anticipate and cope with relapse
Relapse
“I messed up”
Ease back better habitsBeware of all or nothing attitudeBest is within 72 hours of plan to get back on trackWrite down new plan
Stage and Coaching Focus
2. Communication Skills
Stop talking (listen) Empathize Be patient No distractions, disagreeing, criticizing or
arguing Client does the work Mentor/guide in direction they chose Believe person is “well” and is there to support
& facilitate earlier attainment of goals for person
The following are Motivational Interviewing strategies1. Ask open-ended questions.
• Avoid using questions that will elicit a short answer• ("Tell me more about these difficulties" as opposed to "Have you had difficulties with this?")
2. Ask, don't tell. • Spend far more time listening than you do talking. • Allow the person to do most of the thinking for him/herself.• Shoot for a 70/30 listening to talking ratio.
3. Reflective listening. • Look for the underlying meaning of what is being said and reflect this back to the person.• Focus on how the person is feeling.
4. Double-sided reflection. • Use two-sided reflections in order to highlight ambivalence. • For example, "So, on the one hand, you say smoking makes you feel more relaxed, but only the
other hand, you know that it upsets your family and it's not good for your health."
5. Summarize. • Summarize key statements. • Connect motivationally relevant material, allowing the individual to hear their own words and
thoughts again.
6. Affirm. • Create the sense that you are supportive. • Reinforce important statements with reflective listening and support as well as nods.
Communication is
• Body language– Eye contact– Open body language– Attentive
Sings ‘Unfortunate souls’ about importance of body language
Top 5 Important to Remember:
1. Listen – Stop talking and Ask questions
2. Put other person at ease
3. Empathize
4. Watch own emotions (patience, criticize, argue, opinions)
5. Behavior change comes from the inside, and provides the proof on the outside.
3. What is a ‘model’?
• Tool to provide framework to coaching relationship
• There are a bunch!
• Why important?– To outline a plan with participant, helps
direction conversation, not end up trying to “counsel”
Examples of Models include:
• GROW– Goal, Reality, Options, What next
Models
• INW
Goals focus on
I Restoring my Integrity
N Fulfilling my top Needs
W What I Want in my life
Working in the Zone
Urgent Not Urgent
Important
Not Important
Other model examples …
• Wellness Wheel
• Wellness Path, by Cooper Institute
4. Setting Goals
• Client sets
the goal
• SMART
5. First session
• Prepare – Intro of you and your coaching– Assessment reviewed
• Determine current status• Get to know• Done before
– Determine Model to use
Prepare on how to end first session:
• Conclude– Contact info– Feedback (how was this for you?)– Questions?– Next appt– Reminder that is positive