2 Coaches Guide Body Shock
Coaches Guide: Body Shock - Part Two
You can easily adapt this guide to work with a group or one-‐on-‐one coaching clients. The questions are simply suggestions. As the coach, you are the best judge as to how the discussion should progress.
Audio #2: Busting Through Belief Systems of Exercise
Overview: Some of the biggest excuses around why people don’t exercise are discussed in this audio. In order to break through the plateau of not working out or not working out consistently, the core issues your clients are experiencing around exercise have to be addressed. Encourage your clients to come with their authentic self and be brutally honest about where they are mentally in their plateau.
Your clients may be at the beginning, middle or well into their Healthy Edge journey. This discussion can be structured to support your clients at whatever stage they are in. Use your coaching intuition to adjust this discussion to best support your clients or groups.
Audio Discussion
Use any of the following questions for discussion depending on your coaching session format. Recap of Belief Systems: Belief systems have the power to support or defeat our intentions to get healthy and release weight. Belief systems are how each one of us sees and interacts with the world. We have belief systems about everything from dating, finances, raising kids, work, our roles as a wife or husband, our food preferences, what we feel about exercise, how we deal with stress and literally every other aspect of life. Our belief systems are formed based on what we observed from our parents or primary caretakers, other adults who were highly influential in our upbringing, our experiences (both good and bad), media, religion, etc. The thing with belief systems is that although they feel very true for you, they are not true to everyone. This is an important concept to embrace, because it means that you can literally change your behavior and mindset in any area of your life where you feel unsuccessful by shifting what you believe.
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Coaches Guide: Body Shock - Part Two We have thousands of belief systems. The goal in Part 2 of this series is to acknowledge what belief systems are affecting your relationship, and ultimately your results, with exercise.
After listening to this audio, what are the major belief systems you identified driving your health journey? • How do they negatively or positively affect your health journey? • What belief system(s) did you specifically identify around exercise? o Example: § I worked out, so I deserve to overeat or eat unhealthy. § I need to eat less and workout more to shock my body into releasing weight. § Exercise isn’t fun. § Exercise hurts. § I don’t have time. • What is the truth about the consequence of “pigging out” after a workout on high calorie and fatty foods? o Eating high calorie and fatty foods do nothing but supply the body with empty calories and possibly a sugar crash. Many times people consume more calories than their workout burned resulting in weight gain. •
Food for Thought from Amber: “It takes quite a bit to burn 500 calories during your workout, but you can consume 500+ calories in less than 5 minutes depending on what you are eating.” •
Amber says there is no need to count calories. When and why is this true? o When eating real, whole foods because your body communicates to you when it’s had enough due to high levels of nutrients and water, which is what your body is truly hungry for.
•
Why is it important to count calories when eating processed foods? o Because of the lack of nutrition, your body will not tell you when to STOP eating foods that are high in sugar, artificial sweeteners, salt, additives and preservatives.
Recap of the Principle of Exercise and Food Consumption. When you work out MORE you must eat enough food to trigger your body to burn more calories. If you work out more and eat too FEW calories, your body will slow down it’s metabolism to conserve energy because there is not enough energy being provided. You will either hit a plateau or even gain weight. You may also feel awful, irritable, tired, foggy, anxious or depressed. © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Coaches Guide: Body Shock - Part Two Choose to Believe Differently So You Can Get Different Results • • • • •
What is the #1 belief you have around exercise that you know you need to choose to let go of? Why is it necessary to remove this belief system from your life now? If this belief system had never existed, how would you feel? What has to be your new truth or belief system? What will you do this week to build evidence that this new belief is a truth for you?
Our beliefs systems are our truths, and we do NOT like to be proved wrong. You may feel some anxiety and resistance in this process, but it’s all part of the growth necessary to break through to new results. •
What feelings of resistance or anxiety are you having around letting go of the self-‐limiting beliefs you identified? o How can I best support you?
Action Steps for this Week:
1. Focus on your new, empowering belief system(s) you have created around exercise and create evidence for yourself that this new belief system is a truth for you. 2. Choose one activity (from your bucket list) that you will implement this week. 3. Address how 80% of our results are what we put into our mouths. Track how eating shows up in your daily/weekly life. Commit to using your Wellness Tracker. Track your exercise. (Wellness Trackers are HIGHLY recommended for this series to best support your client(s). Visit amberthiel.com/store and login to purchase these at a discount or refer your clients to this site.) 4. Begin/continue living The Five Healthy Edge Daily Goals. • Eat healthy and low-‐glycemic every 2-‐3 hours. • Eat 6 or more whole foods. • Drink 80 oz. or more of water. • Exercise 45 minutes or walk 10,000 steps. • Take a high quality supplement as directed.
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Coaches Guide: Body Shock - Part Two After Group Session
After One-‐on-‐One Session
Evaluate: Evaluate: • What breakthroughs occurred? • What went well? • How powerful were the questions you • What would you do differently? asked? What could you have asked? • What feedback did you receive? • What ideas would you like to implement next time? • Where are they still stuck? • What do they need from you this week? Follow-‐up 24 hours before next sessions: • Contact client or group (email, FB, text) within 24 hours of session. o Acknowledgement/breakthrough. o Review of focus items for the week. o Inspiration. o Where they can go for support. (email, text, FB group, FB Healthy Edge Community, etc.) • Within 24 hours of next session. Communicate the following: o Date, time, location/phone number o Bring Wellness Tracker. o Listen to Audio 3 of Body Shock Series and complete personal guide. o SHOWING UP for the session whether or not they completed the actions in the guide.
Notes: __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
You can easily adapt this guide to work with a group or one-‐on-‐one coaching clients. The questions are simply suggestions. As the coach, you are the best judge as to how the discussion should progress.
Audio #2: Busting Through Belief Systems of Exercise
Overview: Some of the biggest excuses around why people don’t exercise are discussed in this audio. In order to break through the plateau of not working out or not working out consistently, the core issues your clients are experiencing around exercise have to be addressed. Encourage your clients to come with their authentic self and be brutally honest about where they are mentally in their plateau.
Your clients may be at the beginning, middle or well into their Healthy Edge journey. This discussion can be structured to support your clients at whatever stage they are in. Use your coaching intuition to adjust this discussion to best support your clients or groups.
Audio Discussion
Use any of the following questions for discussion depending on your coaching session format. Recap of Belief Systems: Belief systems have the power to support or defeat our intentions to get healthy and release weight. Belief systems are how each one of us sees and interacts with the world. We have belief systems about everything from dating, finances, raising kids, work, our roles as a wife or husband, our food preferences, what we feel about exercise, how we deal with stress and literally every other aspect of life. Our belief systems are formed based on what we observed from our parents or primary caretakers, other adults who were highly influential in our upbringing, our experiences (both good and bad), media, religion, etc. The thing with belief systems is that although they feel very true for you, they are not true to everyone. This is an important concept to embrace, because it means that you can literally change your behavior and mindset in any area of your life where you feel unsuccessful by shifting what you believe.
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
1
Coaches Guide: Body Shock - Part Two We have thousands of belief systems. The goal in Part 2 of this series is to acknowledge what belief systems are affecting your relationship, and ultimately your results, with exercise.
After listening to this audio, what are the major belief systems you identified driving your health journey? • How do they negatively or positively affect your health journey? • What belief system(s) did you specifically identify around exercise? o Example: § I worked out, so I deserve to overeat or eat unhealthy. § I need to eat less and workout more to shock my body into releasing weight. § Exercise isn’t fun. § Exercise hurts. § I don’t have time. • What is the truth about the consequence of “pigging out” after a workout on high calorie and fatty foods? o Eating high calorie and fatty foods do nothing but supply the body with empty calories and possibly a sugar crash. Many times people consume more calories than their workout burned resulting in weight gain. •
Food for Thought from Amber: “It takes quite a bit to burn 500 calories during your workout, but you can consume 500+ calories in less than 5 minutes depending on what you are eating.” •
Amber says there is no need to count calories. When and why is this true? o When eating real, whole foods because your body communicates to you when it’s had enough due to high levels of nutrients and water, which is what your body is truly hungry for.
•
Why is it important to count calories when eating processed foods? o Because of the lack of nutrition, your body will not tell you when to STOP eating foods that are high in sugar, artificial sweeteners, salt, additives and preservatives.
Recap of the Principle of Exercise and Food Consumption. When you work out MORE you must eat enough food to trigger your body to burn more calories. If you work out more and eat too FEW calories, your body will slow down it’s metabolism to conserve energy because there is not enough energy being provided. You will either hit a plateau or even gain weight. You may also feel awful, irritable, tired, foggy, anxious or depressed. © 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
2
Coaches Guide: Body Shock - Part Two Choose to Believe Differently So You Can Get Different Results • • • • •
What is the #1 belief you have around exercise that you know you need to choose to let go of? Why is it necessary to remove this belief system from your life now? If this belief system had never existed, how would you feel? What has to be your new truth or belief system? What will you do this week to build evidence that this new belief is a truth for you?
Our beliefs systems are our truths, and we do NOT like to be proved wrong. You may feel some anxiety and resistance in this process, but it’s all part of the growth necessary to break through to new results. •
What feelings of resistance or anxiety are you having around letting go of the self-‐limiting beliefs you identified? o How can I best support you?
Action Steps for this Week:
1. Focus on your new, empowering belief system(s) you have created around exercise and create evidence for yourself that this new belief system is a truth for you. 2. Choose one activity (from your bucket list) that you will implement this week. 3. Address how 80% of our results are what we put into our mouths. Track how eating shows up in your daily/weekly life. Commit to using your Wellness Tracker. Track your exercise. (Wellness Trackers are HIGHLY recommended for this series to best support your client(s). Visit amberthiel.com/store and login to purchase these at a discount or refer your clients to this site.) 4. Begin/continue living The Five Healthy Edge Daily Goals. • Eat healthy and low-‐glycemic every 2-‐3 hours. • Eat 6 or more whole foods. • Drink 80 oz. or more of water. • Exercise 45 minutes or walk 10,000 steps. • Take a high quality supplement as directed.
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
3
Coaches Guide: Body Shock - Part Two After Group Session
After One-‐on-‐One Session
Evaluate: Evaluate: • What breakthroughs occurred? • What went well? • How powerful were the questions you • What would you do differently? asked? What could you have asked? • What feedback did you receive? • What ideas would you like to implement next time? • Where are they still stuck? • What do they need from you this week? Follow-‐up 24 hours before next sessions: • Contact client or group (email, FB, text) within 24 hours of session. o Acknowledgement/breakthrough. o Review of focus items for the week. o Inspiration. o Where they can go for support. (email, text, FB group, FB Healthy Edge Community, etc.) • Within 24 hours of next session. Communicate the following: o Date, time, location/phone number o Bring Wellness Tracker. o Listen to Audio 3 of Body Shock Series and complete personal guide. o SHOWING UP for the session whether or not they completed the actions in the guide.
Notes: __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________ __________________________________________________________________________________________
© 2015 THE HEALTHY EDGE, LLC
ALL RIGHTS RESERVED.
4
