goals/ obstacles

Question 1

developing meaningful goals

Answer 1

• motivation is most important. enhance desire, provide confidence, and will over minor setbacks.
• link day-to-day behaviors to goals
• identify common obstacles
  > work, home, support, time
  > develop strategy to overcome

Question 2

goal categories

Answer 2

• be all you used to be (past) (resume old activities)
• be better now (present)- medical, vacation
• be all you can be (future)- event (marathon) longer timeline

-present- what aspects of life made better if medical attained-live longer- grandkids, activities, meds
> new goals will emerge

Question 3

motivation (pt 1)

instrinsic/extrinsic

Answer 3

-in- personal fulfillment. (joy, well-being, interest)- ensure goals realistic
> support? - time away from spouse/kids, new meals- overload leads to relapse
-ex- environment. (inadequate to sustain motivation)
>caregiver, doctor, maintain attractiveness to spouse
> seek deeper/ personal goals

Question 4

combined in/ extrinsic (pt 2)

Answer 4

• common for goals to initially be intrin or extrin
  > more opportunities to reinforce goals
  > majority of motivation should become intrinsic
• need to get in shape = return to enjoyed activities

Question 5

transform large goals to small

Answer 5

• general or unrealistic goals demotivate people
• small direct goals direct energy
• creates clearer picture/ roadmap for success
  -what would like be like if goal reached?
  > firs thing they would do it more fit? activities? with whom? free time?

Question 6

small goals

real goals/ real obstacles

Answer 6

• must be meaningful
• within immediate reach

-discover obstacles/develop plan beforehand
internal/ external

Question 7

internal obstacles

all or nothing vs growth mindset

Answer 7

• I have tried everything and nothing works
  > health and fitness determined by genes, avoid challenges, give up easy
  -growth mindset- desire to learn and grow
  >embrace challenges, persist in face of setbacks, find inspiratory/ lessons in others

Question 8

internal obstacles

Answer 8

-ask- how could you have overcome obstacle? what next time?
-client finds way on own
(‘how will you ensure to drink more water?’ vs ‘make sure to drink 64 oz a day!’

Question 9

external obstacles

Answer 9

-coach needs gain realistic understanding of time available to client + motivation level
-90min/d 5d/wk
> if no: school events, traffic, work project, travel time

Question 10

long term goal time

short term

Answer 10

• 6mos+

- 1-2 mos (4-8 weeks)

Question 11

HAES (Healthy at every Size)

Shifting health paradigm

Answer 11

• action instead of numbers
  lose 20 lbs = action change/ behavior reprogram
  -SMART, health focused goals, SELF, SE

Question 12

Self Rewards

Key:

Answer 12

• make intrinsic not extrinsic (massage, new outfit, time w/ fav hobby)
• positive self talk- immediate reward
• change negative statements to positive
  > I will never stop eating icecream, I will occasionally eat fruit instead