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Coaching basics Flashcards

1
Q

What are the 3 things that make a great coach?

A
  1. Knowing how to help people change.
  2. Coaching the ‘whole’ person
  3. Knowing and guiding yourself
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2
Q

What are the 3 key practices to coaching the whole person?

A
  1. Client centeredness
  2. Biopsychosocial
  3. Deep health
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3
Q

Coaches are client centered when they…?

A
  1. Recognize the client’s natural tendency towards
    growth
  2. Know, understand, and respect our clients’ priorities,
    values, and goals.
  3. Respect the client’s right to autonomy and self-
    determination.
  4. Accept and allow uncertainty, ambiguity and
    ambivilance as part of the process
  5. Treat client like a person, not a number or statistic.
  6. Compassionate and caring
  7. Empathize with client’s struggles
  8. Collaborate ‘with’ your client, rather than tell them
    what to do
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4
Q

What is meant by ‘reflect and check’ statements?

A

Statements used to check understanding

“It sounds like you’re saying _____. Did I hear that correctly?”

“If I’m understanding you right, you’re upset about _____. Is that fair to say?”

“Before we move on, let me just check that I’m hearing you right. Are you saying _____?”

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5
Q

What is the biopsychosocial perspective?

A

A biopsychosocial perspective combines:
• a biological component (e.g., a client’s physical
features or health);
• a psychological component (e.g., a client’s mindset or
worries); and
• a social component (e.g., a client’s relationships or
environment).

A client isn’t just a body; they’re a complex human being who thinks and feels a certain way
in a particular situation.

A biopsychosocial approach recognizes that a client’s health, performance, behaviors, experiences,
expectations and preferences aren’t just random. Rather, they’re both intrinsic to a person (e.g., a
client’s genetic makeup) and affected by the biological, psychological, and social contexts (e.g.,
how that client’s genetics are expressed under particular environmental conditions).

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6
Q

What are the 6 dimensions of deep health?

A
  1. Physical
  2. Mental
  3. Emotional
  4. Social
  5. Existential
  6. Environmental
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7
Q

What does the physical dimension of deep health involve?

A

How our bodies feels, functions and performs

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8
Q

What does the mental dimension of deep health involve?

A

• Cognition: How well we think, learn, and remember
• Mindset: Our perspective and outlook on the world
• Awareness: Our capacity for insight and conscious
awareness
• Creativity: Our creativity and flexible problem-solving

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9
Q

What does the emotional dimension of deep health invovle?

A

. Our general mood
• Feeling a full range of emotions; but also having more positive than negative emotions
• Recognizing and appropriately expressing emotions
• Regulating our emotions; being able to respond to emotional challenges in a resilient and
productive way

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10
Q

What does the existential dimension of deep health invovle?

A
  • Having a deeper “why”
  • Having a strong sense of ourselves and intrinsic self-worth
  • Feeling part of a “bigger picture”, and/or a larger purpose than ourselves alone
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11
Q

What does the social domain of deep health involve?

A

Connecting and interacting well with others
• Developing and maintaining authentic, fulfilling
relationships
• Feeling respected, “seen”, valued, and supported by
others
• Having a sense of “belonging-ness”

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12
Q

What does the environmental dimension of deep health involve?

A

• Being and feeling safe and secure
• Being and feeling supported by our surroundings
• Having access to resources (e.g., health care, healthy food) and being able to act in
the world

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13
Q

When are we physically healthy?

A

I feel healthy, energized, and thriving. I perform and function well.

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14
Q

When are we mentally healthy?

A

I feel alert, focused, competent, and thoughtful. I learn, remember, and solve problems well.

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15
Q

When are we emotionally healthy?

A

I feel a full range of emotions, but mostly calm, hopeful and positive. I can express emotions appropriately.

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16
Q

When are we existentially healthy?

A

I feel a sense of meaning and purpose.

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17
Q

When are we socially healthy?

A

I feel connected and authentic with others. I feel supported. I belong.

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18
Q

When are we environmentally healthy?

A

What’s around me supports my health and wellbeing.

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19
Q

What is an example of poor physical health?

A

nagging injuries and illnesses, or mysterious food intolerances;

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20
Q

What are some examples of poor mental health?

A

critical and unhelpful thoughts, stories, and ways of solving problems;

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21
Q

What are some examples of poor emotional health?

A

not being able to calm or comfort themselves when they feel

upset;

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22
Q

What are some examples of poor social health?

A

not having connected relationships where they can get their needs met;

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23
Q

What are some examples of poor existential health?

A

existential health: e.g., not having a sense of meaning in what they’re doing, or making
numbers (such as calories, body fat, or exercise performance) their only purpose;

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24
Q

What are some examples of poor environmental health?

A

not having an environment that supports healthy habits;

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25
Q

What is meant be the social determinants of health?

A

environmental and social factors that influence health.

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26
Q

How does oppression and disadvantages affect health?

A

Oppression and disadvantages — such as poverty, racism, homophobia, lack of
accommodation for disabilities and/or displacement (e.g., being a refugee), can worsen
people’s health. On the other hand, having more access to social and political power and
resources (e.g., health care, a well-paying job, or safe housing) can improve health. This
relationship between people’s environment and their wellbeing is sometimes known as the
social determinants of health.

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27
Q

What is the primary goal of deep health for endurance athletes who compromise their health for performance goals?

A

For athletes seeking extreme and elite performance,
the goal is to keep them as healthy as possible, in as
many domains as possible, so they can perform

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28
Q

What is orthorexia?

A

a form of disordered eating that occurs when people are overly focused and obsessed with their health and healthy eating. They get anxious when they don’t strictly follow a certain way of eating.

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29
Q

What 8 questions can you use to quickly assess your deep health?

A

physical

  • how is my energy level today?
  • how pain free am I today?
  • how recovered do I feel today?

mental & emotional

  • how calm and focused am I today?
  • how is my mood and outlook right now?

social
-how supported do I feel right now by the people around me?

environment
-how supported do I feel righ tnow by my environment

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30
Q

what are some awareness exercises for coaches and clients?

A

journals
body scan
5 whys
feedback

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31
Q

What are ethics?

A

the rules of conduct that govern particular professions and help to ensure that
clients and patients are protected from harm by practitioners.

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32
Q

What is profesionalism?

A

practicing a skill at a high level of competence and maturity.

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33
Q

What is the PN code of ethics?

A

Benevolance, Respect, Integrity, confidentiality, coaching agreements, dual relationships, scope of practice, competence

Benevolance: Act in the client’s best interest. Prioritize their wellbeing, safety, values, goals, and comfort
where possible.

Respect: Respect the worth and dignity of the clients you
serve. Treat all clients with professional courtesy,
compassion, and care.

Confidentiallity: Protect your clients’ privacy and confidentiality. This includes:
- Follow standard data security protocols, (e.g.,
protecting your personal logins and storing
client data securely).
- Be careful what you discuss about clients, and
with whom.
-Do not disclose personal or identifying details
of clients.
- Ask permission before sharing anything publicly
(e.g., on social media).

Integrity: Act with integrity. Make yourself worthy of
your clients’ respect and trust. Don’t exploit
your clients, financially or otherwise. Don’t
seek personal gain from your client relationship
(beyond your coaching reimbursement, obviously).

Objectivity: Act with objectivity. Know the rules, regulations, and procedures expected of you, and follow them equitably and appropriately for each client.

Coaching agreement: Set clear, accurate, and reasonable expectations.
Define the terms of the coaching arrangement
(e.g. payment, frequency of meeting, how
coaching works) immediately and explicitly, and
reinforce them often. Be upfront about what
results the client can realistically expect to see.

• Have clear professional boundaries. Avoid
multiple relationships (e.g., coaching friends or
family members; becoming friends with clients)
where possible. If you must have multiple
relationships, recognize the inherent power
imbalance in coaching, and be very clear what
hat you are wearing in a given situation.

Scope of practice: Know the limits of your skills and scope of
practice. If you can’t serve a client for reasons
of ethics or expertise, refer them out to another
coach and/or care provider if possible.

Competency: Keep your skills current. Pursue professional competence, excellence, and mastery. Be a credit to your profession.

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34
Q

What is beyond a nutrition coach’s scope of practice?

A

you can’t prescribe nutrition for specific health conditions and illnesses

you cannot diagnose, treat, cure or prescribe

you cannot work with a diagnosable disorder

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35
Q

What is within a nutrition coach’s scope of practice?

A

You can actively listen, and empathize with their struggles.

You can provide accountability and support.

You can help them advocate for themselves with their medical team.

You can share reputable and helpful resources for them to discuss with their medical team.

You can often help them implement the plan put forth by their medical team.

You can usually provide behavior-based coaching to help them develop fundamental nutrition, movement, and lifestyle skills and practices that don’t contradict their medical advice (get personal and medical consent before making any recommendations).

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36
Q

how can you use the biopsychosocial model to try and understand a client?

A

Biological: How does their body work? What’s their state of health or fitness?

Psychological: What’s their story? What do they need and want? What do they like, or not like?

Social: Where are they from? What’s their culture? What are their family norms? What can they afford?

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37
Q

What are Red, Yellow and Green light food?

A

Red light foods: foods that make them sick, or that they can’t digest well, or that they can’t eat sanely and moderately.

Yellow light foods: foods that are sort of OK, sometimes—for instance, they can eat them in a certain format (like fermented dairy but not milk), or in a certain amount, or in a certain situation (such as at a restaurant, or in their home country but not here, because the ingredients are different).

Green light foods: foods that they like, know how to prepare, digest well; and that they can eat moderately.

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38
Q

Why does deep health matter?

A

We want to help people feel and function well in all aspects of their lives. We don’t want clients to have big muscles but small lives, or to look good on the outside, but feel awful on the inside.

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39
Q

Excellence and results comes from …

A

consistently mastering the fundamentals

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40
Q

What is meant by:

“real change only comes from consistently choosing different actions, not just what we think or know.”

and what does that mean for coaching?

A

The desire and knowledge to change doesn’t lead to actual change if it is not put into action.

One can be very knowledgable about exercise, nutrition and behavioural change and even want to change, and still persist in old behavioural patterns.

ONLY persistant action leads to change.

We should therefore be action orientated. Encouraging clients to ACT

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41
Q

Coaching is not just about “getting results”. Coaching is fundamentally about … ?

A

creating a connection and a set of emotional experiences, helping clients feel the way they want to feel.

Even if clients get results, they might end up feeling unhappy if they don’t get the feeling they were seeking

Even when clients don’t get the exact results they were looking for, they will still change the way the feel about themselves, their power to make decisions, and their lives and in so doing feel accomplished.

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42
Q

What is Outcomes-based decision making?

A

Deciding what to do next besed on data and results

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43
Q

What is a curriculum?

A

Step by step progression for learning and practicing skills or material.

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44
Q

Why is having a curriculum useful?

A

It provides a clear path to success and scaffolds the client’s development.

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45
Q

What is the Zone of Proximal development?

A

The distance between what the client can do on their own without support and what they can accomplish with the help of a more knowledgable other.

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46
Q

What is an “Owner’s Manual”?

A

A journal that is used by the client to increase their level of awareness, insight and ownership of the change process, by gathering data, analysing experience, forming and testing hypothesis.

It is a reflective practice

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47
Q

Why is it recommended that the client start with the “Make time” and “Take a 5 minute action” excercises, instead of starting with nutrition practice?

A

The abillity to make time and to take action makes all other practices possible. Nothing else is possible without it.

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48
Q

Why is the “Make time” exercise so important?

A

It is a crucial survival habit. It declares that you matter. If you don’t make time, time will be taken form you. You’ll be pushed and pulled by other obligations. Something will always come up, and there’s never a “perfect time”.

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49
Q

What is the “Make time” exercise?

A

To book an appointment with yourself to do what needs to be done.

It is a commitment to your values, priorities and goals.

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50
Q

What 6 life skills does the “Make time” exercise help clients develop?

A

(prioritizing) identifying what is important to them
(advocacy) Asking or negotiating for what they want.

(realistic expectations ) Realistically assessing their own capacity

(planning) Looking ahead and planning, preparing

(risk management) anticipating and planning obstacles

(flow) dealing with unexpected challenges

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51
Q

What is a “One-day time-diary”?

A

recording what your are doing every 30 minutes for a day and then identifying those things that add value and those that distract but takes up a lot of your time. This is done to identify ways to “Make time” for more important things.

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52
Q

What 5 life skills and lessons does the “Make time” exercise help clients learn?

A

Action often comes before motivation not after

small actions help overcome procrastination

Small actions create momentum

Small actions are empowering and satisfying. The more we act, the better we feel.

Action is evidence. It can be measured. It gives us data. It is a life experiment that shows us what to do next.

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53
Q

Why is the “5 minute action” exercise so important?

A

Action helps the client to get moving and nothing happens or changes unless the client acts.

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54
Q

Why do we need to teach clients to track and measure more precisely?

A

Clients aren’t good at accurately estimating how much food they eat or how much activity they do.

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55
Q

What is a ‘hardaholic’?

A

a person how beliefs that ‘if it isn’t difficult, then I am not doing it right’

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56
Q

What are some of the caused for client’s unrealistic expectations?

A

Lack of awareness of how much food they eat and activity they do

Misguided believes “I can get a six pack in a week”

goals that are set to high “i’m gong to change my life right now!”

goals that are rigid. “ill eat perfectly everyday”

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57
Q

What is the problem with unrealistic expectations?

A

It sets the client up for disapointment

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58
Q

What is the running of the bear metaphor and how can it be used in coaching?

A

When you’re running from a bear, you don’t have to run the fasters…you just have to run faster than the slowerst person.

You never have to put in a perfect 100% effort, even a 10% effort can get results.

Don’t go for perfect, Go for “good enough, consistantly”. Having standards that are too hight, or chasing extremes without recovery results in burnout.

Help clients to develop a “progress, not perfection” mindset.

Encourage clients to think of success as a continuum, and to look for ways to nudge towards “ a little better”

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59
Q

what is the difference between difficult-easy and difficult-difficult?

A

difficult-easy are those things that are hard to do, even painful, but familliar to us. (Comfort Zone) Difficult-easy tasks take up a lot of our time, but doesn’t lead to growth and development

difficult-difficult are those things that are hard to do or painful and unfamilliar or new. (Growth Zone)Difficult-difficult tasks are the things we usually avoid, but that leads to growth.

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60
Q

Why is the difficult-easy, difficult-difficult exercise useful?

A

It helps clients identify their growth edge and ensures that time is spent on things that makes a difference.

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61
Q

How would you use the difficult-easy/difficult-difficult exercise with a client?

A

What’s your difficult-easy? The stuff that can feel like a crummy, frustrating, demotivating hamster wheel going nowhere?

What’s your difficult-difficult? The stuff that you have long avoided, but something you need to face in order to truly move forward?

What’s your 5 minute action? One small yet difficult-difficult thing you could do today to wrk toward your goal?

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62
Q

What is nutritional level?

A

A categorization of clients based on their nutrtional goals, knowledge, skills and consistent action

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63
Q

What is a beginner’s mind?

A

An open, receptive mental state of learning

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64
Q

What are aspects of a beginner’s mind?

A

stay receptive and open, treating each idea as fresh

review familiar ideas as if it were the first time you’d seen them

let yourself struggle and make mistakes as you experiment and learn

notice where your brain is taking shortcuts, skimming, and/or dismissing ideas with “I already know all of this”

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65
Q

Why should you have a trusted system, instead of relying in motivation?

A

Motivation is unreliable as it comes and goes. Motivation usually comes AFTER action… not before, and so the more you have systems, processes, and routines to help yourself act, the more motivated you will become.

You will start relying more on your routines than on moment to moment decision making and fickle motivaiton

66
Q

What is the value of eliminating distractions and focusing on one thing at a time?

A

Despite what people believe, we are poor at multi-tasking and we get better results when we focus on one task at a time.

67
Q

Why are digital detoxes, and filltering recomended for beginners?

A

information fasts help to reduce the ‘noise[’, which in turn helps us focus more intently on the task before us.

68
Q

Why is it important to create an environment that supports us?

A

Because, our environment shapes our behaviour, and willpower is very hard to sustain in an environment that constantly tempts us.

69
Q

What is Berardi’s First Law, and what does that mean for our clients?

A

“If something is near you and convenintly available, you’ll eventually eat it.”

It means that our clients need create environments that support their goals, by remove temptations from their environment, and replacing it with healthy options.

70
Q

What is a kitchen makeover?

A

Remove or reduce food that doesn’t support the client’s goals

Add or increase food that supports the clients goal

Clean and rearrange the kitchen, add required utensils so that it supports the clients goals

Have a conversation with other members in the household to recruit their support.

71
Q

What is meant by “There is no failure, only feedback”?

A

It is a growth mindset where failure is seen as a stepping stone along the way to success.

72
Q

What 5 things should a client do when they “fail”, in order to get back on track?

A
  1. Remind themselves of their growht mindset
  2. Take a 5 minute action
  3. Make changes to their environment to increase focus
  4. Recruit support
  5. Learn from the experience
73
Q

What are competing commitments?

A

Various demands that compete and battle for our time, commitment and energy

74
Q

What is ambivilance?

A

Mixed feelings

75
Q

What is resistance?

A

Avoidance or pushing back against change

76
Q

Instead of trying to surpress or fix ambivilance, resistance or competing commitments, what is a better way to deal with it?

A

To notice, name and describe it. This puts all the cards on the table, which prompts the brain to find a solution.

77
Q

How can we refine end goals into processes for clients?

A

Goals - Skills - Practices - Actions

  1. Goals: Where you want to go

“Imagine someone who is a great [client’s goal] or someone who sticks to thier [client’s goal] in the face of setbacks and other demands.”

“What does that person do?”

  1. Skills: The capacities or abillities you need to
    complete your goal

“What skills does that great [client’s goal] have?”

  1. Practices: Something you need to do to build the skill

“What daily practices does that great [clients goal] do in order to develop and improve their skills?”

“What daily practices does that “stick-to-it” person do in order to rebound from setbacks, or work through obstales?

  1. Actions: Small, specific tasks you need to do
    consistently. Over time these become habits

“How can you make these practices more managable by breaking them down into smaller actions?

”

78
Q

What is the destination postcard exercise?

A

ask clients to envision where they’ll be in the future. What their new bodies will look like. What they’ll feel like. What they’ll be able to do.

But we take it one step further. We ask them to write ‘Destination Postcards’: Personal notes from their future selves to their current selves to inspire, motivate, and encourage.

79
Q

What is the pause button mentallity?

A

When clients/patients take a break from a nutrition and fitness plan when they’re:

  • leaving for vacation,
  • completely swamped at work,
  • pregnant, or just after delivery,
  • injured, or
  • caring for an ailing family member?

Clients say to themselves:

“I’ll resume healthy eating after my vacation… once the baby is born… after Dad gets out of the hospital… January 1… Monday.”

For a client, the thought process boils down to:

If I miss some workouts, eat the wrong things, skip the homework… I fail.

Aren’t I more likely to succeed if I take a break, just until I have the time to do it right?

While this kind of “pause-button mentality” seems reasonable, it could be ruining your health and fitness.

80
Q

What is the antidote to the all or nothing mentallity?

A

always something, instead of nothing

The all or nothing mentallity usually gets us nothing.

81
Q

What mindset drives the “press pause” mentallity?

A

the all or nothing mindset (perfectionism)

82
Q

Why is it important for clients to “dial it down” instead of “press pause” on their nutrition and work outs?

A

Because clients need to learn how to achieve wellness under real life conditions. Pressing pause, because conditions are not perfect leads to failure. Conditions will never be perfect.

Each day, clients need to ask themselves: If I can’t do what is asked of me, what can I do? What can I manage (physically, emotionally, mentally) now? And then go do that, instead of doing nothing

83
Q

How can we get clients to dial down their exercise instead of stopping?

A

Think of your fitness like a dial that goes from 1 – 10.

If you were to dial it up to “10”…

What would your workouts look like?
What would your nutrition look like?
What other actions/habits would you practice in that scenario?
If you were to dial it down to “1”…

What would your workouts look like?
What would your nutrition look like?
What other actions/habits would you practice in that scenario?
Giving thought to your life right now, where is your dial set?

Would you like to make any adjustments?

Could you move the dial up a channel, or even half a channel?

If so, what would that look like?

On the other hand…

Should you move the dial down a channel so you can stick with health and fitness even during a difficult time?

84
Q

Why is being a nutrition coach an important job?

A
  1. You save lives: By helping people change their
    relationship with food, you help prevent chronic
    illness and premature death.
  2. You change lives: Helping clients to change their
    bodies, their mindset, self-image, and self-efficacy.
  3. You are a crucial part of their social support system:
    Most people don’t have any support, in fact some
    people’s family and friends actively try and sabotage
    their success. In the beginning you might be the only
    team member they have.
85
Q

What are some of the important differences between clients that a client centered coach might see?

A

different identities(who they think they are), values(what matters to them), priorities(what they do or put first), goals(what they want to do) and nutrition levels

86
Q

Why is ‘Deep health’ so important?

A

When we have some degree of deep health, we’re able to grow, adapt, evelolve and potentially even excel as a human beign. At the very least, we have a “life-forward direction” that gives us a sense of vitality and purpose in the world.

87
Q

most people who struggle with food, eating, body image, or athletic performance also struggle with …

A

physical, mental, emotional, relational-social, existential, and environmental health.

88
Q

How is the microbiome an example of deep health?

A

our microbiome can change our physical, mental and emotional health. It also interacts with our environment.

89
Q

Social determinants of Health?

A

The relationship between people’s environment and their wellbeing.

Oppression and disadvantages, such as poverty, racism, hoophobia, lack of accommodation for disabilities, displacement can worsen peoples health

Having more access to social and political power and resources (health care, a well paying job, or safe housing) can improve health.

90
Q

Concerning deep health, what should we do with clients who are deliberately sacraficing their health to achieve a goal?

A

Keep them as healthy as possible, in as many domains as possible, so that they can perform.

91
Q

What are some characteristics of orthorexia?

A

Body dismorphia - feeling unhappy with your body, eventhough you are in shape

being overly focused on yourself in general

worrying how you look to others

depending on external performance standards and approval( but never feel quite good enough, even if you do well)

Perfectionism, cognitive filtering, rumination

struggle to maintain strong and supportive relationships, avoiding social situations, feeling judged or shamed by others

Avoiding uncontrollable situations, such as traveling

Spending a lot of time in environments that reinforces the problem

92
Q

Rhabdomyolysis

A

A destruction of muscle fibres leading to a leaking of content into the blood.

93
Q

congenital

A

An inborn or inherited disease present from birth

94
Q

body dysmorphia

A

A misperception of one’s body size or shape, usually negative

95
Q

Rumination

A

Persistent focus on negative thoughts and feelings

96
Q

Clean eating

A

A philosophy about “good” and “bad” foods; “clean” foods are typically less processed whole foods

97
Q

cognitive filtering

A

Biases and beliefs tha tallow people to selectively notice, accept, and reject particular ideas or evidence

98
Q

The deep health model is not for trying to fix a clients “whole” life, Coaching for deep health simply means …

A

opening a conversation with your clients about how their nutrition, fitness, and lifestyle might be related to one another.

working with your client as a whole, complex individual

doing your best to help people balance all teh aspects of health, (even if a clients main goal is not health)

99
Q

Appetite awareness

A

The skill of accurately reading physiological hunger cues

100
Q

Why is self awareness so important for coaches?

A

you help others best when you know more about yourself (because you are one half of the coaching equation)

101
Q

As a coach, what does self awareness involve?

A

an awareness of your own:

Thoughts
Values
priorities
unique coaching style
unique life experiences
communication style
self-regulation style
Coaching super powers
102
Q

name 4 awareness exercises

A

body-mind scan
journal
5 why’s
feedback

103
Q

How can you ask a client for feedback?

A

“Am I helping you, as the client, in the way you want?”

if yes: “Help me keep doing the right things”

if no: “help me do better”

104
Q

How is nutrition coaches different from nutritionist or dieticians

A

Nutrition coaches do not prescribe any specific diets for specific conditions, rather nutrtion coaching is behaviour based coaching that focuses on changing and developing nutritional, movement, and lifestyle skills and practices.

105
Q

skills

A

Th cabilities, competencies, or capacities required to do something

106
Q

Practices

A

Exercises and applications that help build skills

107
Q

Actions

A

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

108
Q

Habbits

A

Automatic behaviours that are ingrained seamlessly into someone’s life

109
Q

How can we move clients to action?

A

breaking Goals down into actions

Goals - skills - practices- actions

110
Q

What are the 5-S criteria for identifying appropreate skills, practices and actions?

A 
Strategic
Segmental
Sequential
Simple
Supported
111
Q

What are the 5-S criteria for identifying appropreate skills, practices and actions?

A

Strategic: All actions must connec to the goal

Segmental: A practice or action must be a smaller piece of a larger whole

Sequential: Thing must be done in a logical order

Simple: A practice or action must be eas to understand and do in your client’s real life. If you ask a client to rate their confidence for doing a specific action everyday for the next two weeks, it should be a 9 or 10. Anythin lower and the practice is too challenging or intimidating.

Supported: Each step requires some type of teaching, mentoring coaching and accountabillity. Support goes up proportionally with the level of challenge. Help clients feel empowered to overcome the barrires to change so they can actually practice them.

112
Q

How can we use the 5 - S framework for identifying factors that are keeping oru client’s stuck?

A

Strategic: Does the client think that the task is meaningful or important? Can they see how it relates to their goals?.

Segmented: Is the task to complex? Are we putting too many pieces together at the same time? Like trying to change the amount, timing and type of carbohydrate at the same time?

Sequential: Are we skipping steps? Are doing something out of order?

Simple: Is the taks too difficult?

Supported: Does the client feel supported? Do they feel left out or alone in their actions?

113
Q

What happens when we don’t identify our client’s level of readiness?

A

We might miss crucial limiting factors and miss an important opportunity for a coaching conversation?

114
Q

Ready, Willing and Able

A

Ready: describes a client’s overall state of preparedness for change and development

Willing: describes how much a client wants to move forward, and how receptive they’ll be ot your coaching.

Able: describes a client’s capacity to execute

115
Q

A client is ready when they are …

A

Intrinsically motivated and conditions are right for growth

116
Q

A client is “willing” when they are …

A

They want to do a task and they are open to guidence

117
Q

A client is “Able” when they …

A

The can actually do the required tasks

118
Q

examples of simple check-ins to assess cient’s readiness?

A

“How are you doing today? Ready for something new, or do you want to stick with what we’re doing?”

“What is coming up for you as you think abou tthis new task? Any worries or concerns?”

“Can we walk through how this practice might look in the next few days for you? I just want to make sure we’re covering all the bases. Let me know if you spot any potential challenges.”

119
Q

Why should we constantly check clients state of readiness?

A

Because it can change from day to day.

120
Q

What is a healthy range of body fat for men?

A

between 15% and 9%

121
Q

What is a healthy range of body fat for woman?

A

between 25% and 19%

122
Q

All change will involve some level of amibivalence and resistance. What are the most common reasons for resistance?

A

Safety

Change can threaten our sense of safety and security: “If I make this change, what could happen? Can I trust a future with thsi change in it?

                                      Autonomy Change can threaten our autonomy and self-determination: "Don't tell me what to do! I am doing things my way!"

                                    Confrontation

Change can force us to confront things we’d rather not: “If I try to lose weight, I’ll be hungry”, “To change my home environment, i’ll have to have difficult conversations with my spouse”, “I’m afraid of going to the gym and having everyone look at me”

                            Fear of The Unknown

Change disrupts the status quo. “This sucks, but at least it’s familiar.”, “Why rock the boat?”

                                  Fear of Failure

Change asks us to build new skills to try new things… which we’re often not sure we can do. “Ill probably fail at this lik I failed at everything else.”, “I’ve tried so many times ot change, why should this be any different?”, “When I think abou tall the things, I’d have to change…it’s just overwhelming.”

                                    Lost Identity

Change can challenge our current identity and beliefs. “My family and friends will think I’ve become a “health-nut” if I hire a nutrtition coach.”, “I’m a Macro /Paleo /Keto /Vegan coach.”, “ What do you mean that isn’t the universally best approach to everyone.”

123
Q

How should we approach a client’s resistance or ambivilance?

A

Don’t assume the client is not ‘motivated enough’

Treat resistance as valid and legitimate. Assume it has a reason for being there.

Help the client express and describe these thoughts and feelings. The more you name them and bring them out into the open, the weak they get

Reframe ambivalence and resistance as “competing commitments” rather than as “self-sabotage”

124
Q

What are 2 simple exercises for exploring a client’s resistance?

A

Two crazy questions and 5 whys

125
Q

Two crazy questions:

A

Explain: “I know this sounds crazy, but I’m going to ask you two questions that sound a little weird, or maybe the opposite of what you’re used to.”

Question 1: What is GOOD about NOT changing?

Question 2: What might be BAD about changing?

Validate their response: “That mkes sense, I can see why that might be an issue for you. Of course, with all that you’re dealing with, why wouldn’t you be stress eating?

126
Q

Instead of trying to ‘fix’ a client and focusing too much on the clients problems, we should…

A

look for what is good about the client

point out what they are doing well. highlight any achievement or evidence that they are moving towards their goal.

Affirm their coaurage, resilience and resourcefulness

reframe their bad habits as ‘solutions, that didn’t work’

127
Q

What are 6 ways we can reframe a clients bad habits as?

A
  1. stress coping behaviour
  2. not having enough tools, or the right tools in the
    toolbox
  3. a way to alleviate suffering or pain
  4. an automatic response to panic, anxiety, or frustration
  5. a rather clever and logical short-term solution
  6. a way to solve a problem, or a solution that didn’t
    work
128
Q

What is a nutritional level?

A

targeted, goal-specific set of practices

129
Q

What is the most important criteria that tells you what nutritional level the client is on?

A

consistant quality action

130
Q

Nutritional level 1:

A

Who: “average person” or recreational athlete

Goal: Generally look, feel, and perform better. To get to
healthy normal.

Actions: Long term, sustainable, general,
fundamental

131
Q

Nutritional level 2:

A

Who: Serious recreational or elite level athletes, or
recreational/amateur physique competitor and/or
model

Goal: Specific body composition, performance, and
recovery goals

Actions: Medium-term (during competition season),
moderately specific

132
Q

Nutritional level 3:

A

Who: Professional physique competitor, model or actor,
or others paid for their physical appearance

Goal: Extreme body weight change, leanness, and
muscularity

Actions: Short-term (just before a competition, or
photoshoot). Extremely precise

133
Q

When can a client move to the next nutritional level?

A

Only when the pass every task you give them and if they want more.

134
Q

How many clients will be level 1, 2 and 3?

A
  • 90% or more of your clients will be at Level 1.
  • Fewer than 10% will be Level 2.
  • Fewer than 1% will be Level 3, unless you coach in a niche that is specific to Level 2 or 3 populations (e.g. elite athletes, physique athletes).
135
Q

Why is there no such thing as a “best” diet?

A

clients are too diverse to benefit from a single diet. People differ in terms of their physiology, age, culture, socio-economics, etc

136
Q

What diet is the “best” diet?

A

one your client can actually stick to. Most diets work if people can do them consistently.

137
Q

What does it mean to be “nutrition agnostic”?

A

To follow well established principles instead of a specific diet.

138
Q

What does it mean to say that good nutrition is a science and not a belief system?

A

Based on evidence derived from data and experience

139
Q

What are the elements of good nutrition?

A
  1. based on the best available evidence;
  2. updated or revised as better evidence becomes available
  3. able to explain why things work
  4. integrated with individual clients preferences
  5. tested against reality and inidvidual clients experiences.
140
Q

Macronutrients

A

Nutrients used in large amounts

141
Q

Energy balance

A

The relationship between energy in from food and energy out from metabolic activity and movement

142
Q

Calorie

A

A measure of energy

143
Q

insulin

A

a hormone with many functions in the body, expecially helping to regulate blood sugar

144
Q

Leptin

A

A hormone with many functions in the body, especially helping to regulate blood sugar

145
Q

inflammation

A

A reaction to injury or infection

146
Q

nutrient density

A

Nutrients per amount of food

147
Q

what happens when we don’t get enough energy from our food?

A

The body shuts down processes that we don’t absolutely need to survive, such as reproduction, some aspects of metabolism, and brain function

148
Q

What happens when the body gets more food than what it needs?

A

hormone resistance (insulin, leptin etc)
inflammation may increase
Plaques can form in blood vessels
blood pressure may increase

149
Q

What are the 4 main goals the nutrition clients have?

A

Longevity & sustainability
Performance
Body composition
Health & Vitality

150
Q

good nutrition …

A

Is a science, not a belief system
controlls energy balance
helps us look, feel and perform at our best
is sustainable
asks people to be aware of their food and eating.
promotes regular movement
is outcomes based

151
Q

Energy deficit

A

Bringing in less food energy than we expend

152
Q

Why is outcomes based nutrition important?

A

People are very bad at being objective. 2/3 people with a BMI of over 40 think that they have a higher than average nutrition knowledge.

153
Q

Self-efficacy

A

Belief in one’s abillity to succeed or do a task

154
Q

What is the best response to a client who asks “Should I do x or y?”

A

I don’t know … let’s try it as an experiment and gather some data. Then we’ll know for sure.”

155
Q

Evidence based practice

A

A systematic method of combining scientific data with professional experience and clients individual needs and wants

156
Q

Peer reviewed

A

Research that has been critically evaluated by experts in the field

157
Q

What are the three elements of evidence based practice?

A
  1. Client data: evidence from the client’s lived experience as well as needs and wants
  2. Coach’s expertise: Practical knowledge and “intuition” used to assess a client and predict their response to a plan
  3. Scientific evidence: Highest quality research available on whether an intervention works
158
Q

Why is it important to combine client data and coach’s expertise with scientific evidence, and not just rely clinical studies?

A

Because clinical studies or research report the average results of an intervention, which means that it does not apply to ALL people and might not even be representitive of the most common experience people had during the study .

Clinical studies use bell curves to determine the averages. If a study shows that most people lost 3 inches off their waist measurement with a given nutrition program, while a few people lost less and a few people lost more, the bell curve would be in the middle and the average would be 3. However, if a few people lost a lot off their waist, and most didnt lose that much then the average might stillb e 3, which means the “Average” doesn’t represent the most common experience people had

This means that by applying the research some people will get great results, while others might not get any results, which is why it needs to be combined with other sources of evidence like the client’s lived experience and the Coaches expertise

Remeber, we don’t coach averages. We coach individuals

159
Q

hematopoietic stem cells

A

Stem cells that become other blood cells

160
Q

Cognitive dissonance

A

Having inconsistent thoughts, beliefs, feelings and actions

Nutrition (7 decks)

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