Midterm Project Report
Secondary Research Links & Notes
- Respect their knowledge and experience — They know what to do but typically don’t know howto achieve their specific health goals.
- Acknowledge their time constraints — The barrier to achieve their weight loss goals is typically finding time with their demands from work, family, and other commitments.
- Identify their values and source(s) of motivation — Research in the field of psychology in self-determination theory has shown that the type of motivation is more important than the amountof motivation when pursuing a goal (e.g. weight-loss). Help them identify personal motivation such as self-image, playing with their grandchildren, or vacationing with family.
- Create realistic, incremental goals — When creating plans for achieving goals, be sensitive to their work demands, schedule or family commitments. Instead of creating a goal of “increase exercise,” create a goal of “walk with my husband/wife after dinner every night for 20 minutes” or “park at least three blocks from my grandson’s weekly soccer game.”
- Support small changes — It’s a marathon, not a sprint. Gaining weight didn’t happen over a few weeks and losing that weight shouldn’t either. Provide positive reinforcement for achieving incremental small changes that fit into their lifestyle, then reassess that goal and create new, achievable goals.
https://nudgecoach.com/blog/creative-ways-health-coaches-are-engaging-their-clients
- about keeping clients engaged
https://nudgecoach.com/blog/motivation-over-time-and-other-health-coaching-challenges
- How does a health coach keep tabs on a large list of clients without working 24/7? Naturally we expect our clients to meet us halfway and provide updated information on their current status and behaviors.
- Unfortunately, we know that gathering information this way, in our rare opportunities to interact directly with each client, gives us inaccurate and incomplete information with which to work. This process is also extremely time-consuming, and therefore is neither efficient nor effective.
This is what Nudge Coach promises:
- Automate health and fitness data collection
- Easily integrate digital coaching into your health and wellness programs
- Provide clients an amazingly personalized experience
- Experience the freedom to run the program you always wanted
Here are four things clients want trainers to know about what it takes to motivate them during a session.
- Be Yourself
- Don’t just Count Reps
- Know what each client wants (look good in a bathing suit? or something more…)
- Engage in the moment (don’t be fiddling on your phone)
- Cognitive coaching involves helping a client challenge potential negative beliefs that lead to disruptive behaviors.
- Our clients’ potential for behavior change, particularly for dramatic and long-term shifts, is largely circumscribed by their self-beliefs.
- Our ultimate aim as health coaches, however, is to guide our clients toward embracing new beliefs about their potential. (REALLY GOOD DOWN HERE ->)
- Both have long been studied within sports psychology, and research affirms their value. In a small but controlled study, participants were asked to cycle for as long as they could at 80% of their peak power output. Following this test, there was a two-week period in which one group was taught motivational self-talk techniques (with mantras like “drive forward” and “push through this”), while a control group received no instruction between sessions. For the second round of cycling, the control group’s results didn’t statistically differ. The self-talk group, however, were reminded to apply their motivational phrases and ended up both improving their time to exhaustion by an average of 18% and reporting nearly a one point drop on a scale of ten for perceived exertion.
Sample Affirmations:
“I savor nourishing foods that feed my body’s most essential needs.”
“I choose to begin my day with a filling and nutrient-rich meal.”
“I can detach from the attitudes of others to take care of myself.”
“I enjoy the luxury of quietly resting in bed to welcome calm and sleep.”
“I look forward to a meditative time as the center of my day every day.”
“I feel empowered by pushing myself to the limits of sprints.” (You can also substitute a particular resistance activity.)
“I grow stronger/more powerful with each day’s workout.”
“Each walk makes me fitter.”
“Beginning the day with exercise moves me into my power for healthy choices each day.”
“I live my values today when I make healthy choices.”
These preliminary data suggest that combining a rBWL program with health coaching may hold significant promise as a cost-effective obesity treatment paradigm.
Ongoing research at the Department of Family and Community Medicine at the University of California and the Mayo Clinic have found that people are much more likely to adopt and maintain healthy habits when they work with a peer or coach as opposed to a doctor or another expert.
The Institute for Integrative Nutrition, the largest nutrition school in the country, defines a health coach as “a wellness authority and supportive mentor who motivates individuals to cultivate positive health choices. Health coaches educate and support clients to achieve their health goals through lifestyle and behavior adjustments.”
Academic coaching improves graduation rates. “ The researchers calculated a 10-percent to 15-percent increase in retention rates among those who had received coaching and mentoring “
Check out your pdf Coachingvsphycotherapy
IFC reported that 70% of businesses that hired their coaches saw improved performance at work. 80% saw improved self confidence
Fast Company. What a coach should do for you. Well, according to an ICF Global Coaching Client Study, individual clients experienced an average ROI (Return on Investment) of 3.44 times their coaching fees they paid.
Certified Personal trainer and Motivade Head Coach herself, Katriina says, “ A coach can be a great motivational tool as when you have agreed to meet with a trainer it is harder to cancel. A coach can motivate you, push you, lure you, or challenge you. Depending on what you need that particular day. A coach can follow up your progress, guide you and lift you up when you need it most.”
Coach’s Role
- In order for goals to be motivating, they must belong to the swimmers and be important to them. But coaches play crucial roles in helping swimmers choose and achieve good goals.
- Coaches know swimmers’ capabilities. Most young swimmers have no idea how fast they can be; they usually assume they aren’t as capable as they really are. The coach teaches high expectations and high standards, acting as a sort of quality-control expert. When swimmers aim higher, they achieve higher.
- Coaches understand normal progress. Because young swimmers do not know what a normal rate of progress is, they do not know how fast they can expect to improve if they work hard.
- Coaches have perspective. Young swimmers have little experience in the swimming world, so they have little perspective. They don’t know the various levels of achievement or what it takes to reach them, so they don’t know how high they can climb. They will not aim to climb Mount Everest if they do not know that it exists.
- Coaches help swimmers attain goals. Stating a goal without attaching mean- ing to it is easy. The coach can help the athlete take the goal and give it meaning with the splits along the way and the particular practice habits and performances that will lead to the goal time. The coach also continually reminds the swimmer of what is needed to reach the goal.
Read more about Developing Swimmers by Michael Brooks.
http://www.humankinetics.com/excerpts/excerpts/goals-are-important-coaches-can-help-achieve-them
Financial coaching helps groups
Celebrities credit coaches with their success
Motivation and weight loss study
Motivation is crucial to weight loss, a study
Rapid weight loss better, this study argues
Important
Telephone wellness coaching helps members lose weight, study finds
A perfect study here:
- http://www.denverpost.com/2013/07/29/trying-to-lose-weight-coaching-can-increase-chances-of-success/
Digital health coaching app improves weight loss
Noom helps people lose weight!
People that record their daily food intake lose more weight
- Research published a study of nearly 1700 participants, in which it was found that individuals who kept daily food records lost twice as much weight as those who kept no records.
- https://www.diabetesprevention.pitt.edu/index.php/how-keeping-track-of-eating-can-help-participants-with-weight-loss/
Few Americans track their weight: http://www.pewresearch.org/fact-tank/2014/01/08/few-americans-track-their-weight-diet-or-exercise-online/
According to integrative nutrition: https://www.integrativenutrition.com/health-coaching
What is a Health Coach?
A Health Coach is a supportive mentor and wellness authority who works with clients to help them feel their best through food and lifestyle changes. Instead of prescribing one diet or way of exercising, Health Coaches tailor individualized wellness programs to meet their clients’ needs.
What makes a Health Coach unique?
Relationships, exercise, career, and spirituality are just as important to your health as the food you eat. Health Coaches understand this and take a holistic approach to supporting the whole person. Find out how health coaching stacks up against other health and wellness jobs.
Primary Research Notes
Qestions for Health Coaches
- What do you do as a health coach?
- How do you motivate people to stick with the plan?
- What do you do if you client gets off track?
- What do you think discourages clients the most?
- What discourages you the most?
- What do you do if you client has success? Reward?
- What are your biggest frustrations?
- Frustrations with your clients?
- Frustrations with your program? (scheduling, contacting, details)
- What could help you be more effective?
Questions for Clients
- Why did you get a health coach?
- Compare the process of reaching your goals with and without the coach? (Is it easier with a coach? Why?)
- What do you do if you gets off track? What does your coach do?
- What do you do if you have success? What does your coach do?
- What are your biggest frustrations?
- Frustrations with your coach?
- Frustrations with your program? (scheduling, contacting, details)
- What could help you be more effective?
- What keeps you motivated?
VALISA
What do you do as a health coach?
- Fitness trainer, master trainer, 13 certifications, degree herbalism, work 1-on-1 and opened it up to work with doubles
What are your typical goals for people
- weight loss, toned!
- trying to get more men, last night got two more guys
- she enjoys training on body building
Diet and fitness advice?
- yes, very basic diet advice. most trainers charge more for diet, Valisa guides
- Coach to eat more or less
How do you motivate people to stick with the plan?
- Valisa’s personality is really outgoing. People feed off your energy. You can sell personal training based on your personality. Bubbly, motivating, smiling person.
What do you do if you client gets off track?
- Diet or missing sessions… “you’re paying me this much. if you’re not going to show up or follow diet plan, you’re going to be gone. you’re wasting money” ends up paying off in respect.
What do you think discourages clients the most?
- body fat and weight every month. “don’t waste my money. don’t hurt my business.” food
What discourages you the most?
- People not sticking with an easy food plan, etc. Customize it with food people like. Add a session if they aren’t losing weight. Do all this work and they don’t stick with the diet.
- I don’t want you to pay me to run on a treadmill
Frustrations with your program? (scheduling, contacting, details)
- uses an app to plan meals, schedule stuff, etc
- she can send them homework, read this, do this workout, etc
- can talk back and forth through the app
- The payment is complicated for independent. Paypal or venmo right now, but she wants to look more professional.
- She’d love an app where she could set up their mealplan, pay through an app, communicate, mealplan, etc
MERIDETH
- What do you do as a health coach?
- How do you motivate people to stick with the plan?
- What do you do if you client gets off track?
- What do you think discourages clients the most?
- What discourages you the most?
- What do you do if you client has success? Reward?
- What are your biggest frustrations?
- Frustrations with your clients?
- Frustrations with your program? (scheduling, contacting, details)
- What could help you be more effective?
1) I work to inspire self-motivation. If their success is contingent on me, then it’s only temporary. They need to experience personal, observational wins. They need to be present and notice how their body feels. They need to understand their own strengths and weaknesses and push those boundaries. Health coaching IS life coaching.
2) If a client is stuck or not on track, I help them to understand what the voice in their head is telling them. There’s something deeper and learned going on. They need to be aware that health is holistic, it’s not about making the ‘right’ choices, it’s about understanding the requirements of a body and offering the body those requirements in the most pleasurable way.
3) The most discouraging thing for a client? This completely depends on the client. I think a client can be discouraged if they don’t receive the message that I deliver. This means I didn’t figure out how best to communicate with them. I think a client can be discouraged if they don’t see progress. This could mean that I didn’t set expectations properly, this could mean that we’re working on the wrong piece of their puzzle. I think a client can be discouraged if they are doing things that they don’t like to achieve their goals. This shouldn’t happen.
4) I recognize my clients success in word. Gratitude works perfectly.
5) My biggest frustration is finding my clients. I used to think that it was my job to convince people they needed me, now I know that it’s my job to share what I can help people with, and let them find me. I think ‘health coach’ is still a bit abstract to a lot of people.
6) HA! Magic tool. um…. I think if I had an app to communicate with them directly that would be nice. Something secure that I can share podcasts, ideas, newsletters tailored to my clients that send them notifications… or that they could push a ‘panic’ button if they needed help/accountability. AND served somehow to market to people who might benefit from my services.
Thanks for asking Mark…
Cheers!
Meredith
Interview with Y
Why did you get a health coach?
- Cousin encouraged her to sign up for CG. She won’t exercise alone so the people. Her cousin works out with her. Good community
What keeps you going back?
- The community and support.
- People keep you doing exercises when you don’t feel like it
Compare the process of reaching your goals with and without the coach?
- Goals to lose weight and live a healthier lifestyle and not become a diabetic
What do you do if you have success? What does your coach do?
- CG has social events to celebrate together, mini potlucks
What are your biggest frustrations?
- Showing up, getting motivated
- Being tired before you ever get there to workout. Sometimes she goes at 5 a.m.
Frustrations with your coach?
- Be more gentle with own body
- frustrated that some exercises are too painful. pushups hurt her wrist
- have to modify some of the exercises
Frustrations with your program? (scheduling, contacting, details)
- having a flexible schedule is great. the community aspect
- eating well and seeing results keeps her motivated
- My fitness pal is frustrating sometimes to track everything is a pain,
- not knowing what to eat is pain
Interview with Y. G.
Why did you join camp gladiator?
- People with success stories. Afriend did really well with it, had a promotion
- Coach forces them to interact. some let them do their own thing. dependent
- The coach she like best was informative on health, de-stress techniques, would talk about nutrition. She didn’t over-complicate stuff. had all workouts listed on a board. Felt like she worked so hard she would puke on simple exercises.
- Smart about health, experienced and understanding of the body
- One coach would give advice on eating, well informed
Once a month is CG fit, measure body fat, commit to going 12 times that month, then you have access to a registered dietitian. and then measure again at the end of the month.
What keeps you motivated to keep going?
- Results. Ican run faster, do more pushups, etc. progress in strength and speed even though weight hasn’t change.
Frustrations?
- Sometimes being outside is hard, like when it’s cold. pushing yourself to hard and getting injured. if class is too big the trainer can’t keep an eye on everyone.
Frustrations with your trainer?
- Providing more head knowledge for the trainers that are new. not all the trainers have all knowledge of health and fitness, diet, etc.
Interview 1: Kelsey
How often would you say you try to start a new fitness routine or meal plan?
What was the last meal or fitness plan you attempted?
- Currently started, a week and 3 days of….
- Staying away from sodas
- Staying away from sweets
- Go to gym at least 4 times a week
What motivated you to do it?
- Seeing myself in the mirror
- Used to play college softball in college
- Not anymore
- Want to improve image, not fitting in clothes right
- Ripping jeans
Did you have any success initially?
- Successful some days. Good mindset = good day, going to the gym, etc
- Some days you have to make yourself, even when tired
How long did you stick with it?
What made you stop?
- Not seeing results!
- Motivated when you see results, take progress results
- Trainer said you don’t see progress
- More trouble working out or eating right
- More trouble eating right
- Likes bread and pasta. Hates veggies and fruit
- Hard not to snack
- Lots of out at work to tempt you
What do you think made you lose motivation?
- Being lazy, not putting in the effort
- Tired some days
Do you fall off the bandwagon for a long or short time?
- usually get off track
- Seeing weight at doctors has put her on track for this go around
What do you think you need to stay motivated?
- Results
- A workout partner
- Someone on the same level that pushes you at the same time
- An encouraging partner
How much sleep do you get?
- 8–10 hours!
- Not a morning person
- No energy if not enough
- Hard to workout if not enough sleep
If you could have a health coach that you could ask to do anything for you, what would you ask them to do to keep you motivated?
- Set out a strict nutritional thing for her to follow
- Meal plan
- What if you ate a brownie and there was a consequence, like 10 pushups
- Or it showed the equivalent… like that brownie actually equals 100 pushups
Interview #2: Leslie
How often would you say you try to start a new fitness routine or meal plan?
- Always meal planning
- she meal plans every monday, cook all lunches for the week
- paleo lunches started back in the spring. and breakfast
What motivated you to do it?
- to lose weight
- start better eating habits
- take care of your body
Did you have any success initially?
How long did you stick with it?
- still meal prepping since spring
You get off track?
- Has a good start on Monday. It’s her day off. Easy to stay on track at home.
- Tuesday, small group — peer pressure eating, temptation of snack
- Wednesday — dinner with inlaws — eat whatever, dessert
- Weekends throw you off track, eating out is a problem
- Sweets at work always available, tempting
What made you stop?
- Haven’t stopped meal planning
What do you think made you lose motivation?
- Hasn’t quit, but the temptation of sweets and snacks throw off the meal plan
- brownies!
What do you think you need to stay motivated?
- Maybe if she tracked all her meals
- Zapper every time she reaches for it
- Set goals for a reward
If you could have a health coach that you could ask to do anything for you, what would you ask them to do to keep you motivated?
- Check in with you every day in the middle of the day and maybe around supper to not screw up your day
- Help you make a meal plan
- Tell them what food you like and they will develop the plan
Motivated to workout
- no motivation to workout when alone
- plan was to workout like 4–5 times a week
- fizzled out because workout buddy got too busy
- not enough time to workout
#3 GARY DESALVO
- Fitness was most successful
- Hired a personal trainer for 9 months on weight
- Goal: getting old and wanted to be able hang out with
- Motivated to be healthy to play with grandkids
- Did it with a buddy and trainer. with Pat. then Pat quite, but Gary kept lifting, M W F. Got a new partner. Gotta have a partner, accountability. Hold each other to it.
- T, Th — walk 5 miles 2 days a week. with Mitch.
- Play disc golf most weekends. 3 miles.
- Nutrition coach hired. was still fat so hired a coach.
- Hired Wendy Wolfe, trained Metafast, specific
- Did that for 1 year. Lost 30 pounds and kept most of it off.
- Check in with the coach every week, weighed in. Phone conversation.
- She would send weekly motivation videos from Metafast.
- Set a goal at the beginning to lose 30 pounds
- Why is it hard to stick with diet? Food brings Gary comfort. Long meals with conversation at the dinner table. Mom cooked every night except Sunday. Good memories around food.
- Some live to eat others eat to live.
- I exercise so I can eat. Undisciplined eater.
