Chapter 4: Helping People Change

Question 1

[Keyword] Skills

Answer 1

The abilities, competencies or capacities required to do something

Question 2

[Keyword] Practices

Answer 2

Exercises and applications that help build skills

Question 3

[Keyword] Actions

Answer 3

Small, specific, concrete tasks that someone can easily do daily, or as often as possible

Question 4

[Keyword] Habits

Answer 4

Automatic behaviors that are ingrained seamlessly into someone’s life

Question 5

[Keyword] Body composition

Answer 5

Ratio of lean mass (muscle, bone, etc) to fat mass

Question 6

The 3 key concepts of the PN coaching methodology are…

Answer 6

1) Only action creates change
2) Change is hard and that’s OK
3) Match coaching to nutritional level

Question 7

The “5-S Formula” helps to identify what might be appropriate and successful skills, practices and actions. Each “S” stands for:

Answer 7

• Strategic (actions must connect to the goal)
• Segmental (they must be smaller pieces of a larger whole)
• Sequential (done in a logical order)
• Simple (easy to understand and do)
• Supported (each step requires some type of teaching, coaching, mentorship and accountability)

Question 8

“Ready, Willing, Able” reflections help clients identify how they feel about moving forward. “Ready, Willing, Able” means…

Answer 8

• “Ready” describes their overall state of preparedness for change
• “Willing” describes how much they want to move forward
• “Able” is their capacity to execute

Question 9

Why does change naturally involve some ambivalence and resistance?

Answer 9

• Change can threaten our sense of safety and security
• Change can threaten our autonomy and self-determination
• Change can force us to confront things we’d rather not
• Change disrupts the status quo
• Change asks us to build new skills or try new things
• Change can challenge our current identity and beliefs

Question 10

“Reframing” is…

Answer 10

trying on another way of looking at things and what they mean, which can sometimes change our perspective significantly

Question 11

The three nutritional levels are divided based on:

Answer 11

• Goals (what your client wants to do)
• Knowledge (what your client knows)
• Competence (what your client can do)
• Consistency (what your client can do repeatedly)

Question 12

Why should you focus on what’s GOOD about your client instead of what they are doing wrong?

Answer 12

Focusing on the “good” can empower clients with the self-esteem & evidence that they can be ready to change

Question 13

LEVEL 1 nutritional criteria
1: who they are
2: goals
3: types of actions

Answer 13

1: “average person” and recreational athletes
2: To generally look, feel &/or perform better / To get to “healthy normal”
3: Long-term & sustainable / General & fundamental

Question 14

LEVEL 2 nutritional criteria
1: who they are
2: goals
3: types of actions

Answer 14

1: Serious recreational or elite-level athletes / Recreational or amateur physique competitors &/or models
2: Specific body composition, performance, &/or recovery goals
3: Medium-term (during a competitive season) / Moderately specific

Question 15

LEVEL 3 nutritional criteria
1: who they are
2: goals
3: types of actions

Answer 15

1: Professional physique competitors, models or actors (or anyone paid for their physical appearance)
2: Extreme body weight change, leanness &/or muscularity
3: Short-term (just before a specific competition or photo shoot) / Extremely precise