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Months to Great Health 9 The Health Coach Group Copyright 2013 All Rights Reserved 1.

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1 Months to Great Health 9 The Health Coach Group Copyright 2013 All Rights Reserved 1

2 13 Session The Health Coach Group Copyright 2013 All Rights Reserved 2

3 Session Notes Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 3 Client Name _____________________ Date _______________

4 Congratulations Congratulations on your important decision to make healthy changes in your life and the lives of your family. We hope that you will take advantage of all that we have to offer. Please visit our website for health and lifestyle tips and news. Please join our community on Facebook, https://www.facebook.com/groups/communityforhealthyliving/ We look forward to seeing you grow in the next 6 months and promise to be here with you every step of the way.https://www.facebook.com/groups/communityforhealthyliving/ Your program includes… Sessions with your health coach e-mail support between sessions recipes that are healthy and simple to prepare coaching and support to help you make the dietary and lifestyle changes you want simple but informative handouts that will increase your nutrition knowledge access to an online community for support and accountability access to our monthly newsletter with the latest health tips and recipes our personal commitment to your health and success Session #13 Every step of the way The Health Coach Group Copyright 2013 All Rights Reserved 4

5 Agreement We will work together as a team. I will help you to reach your goals. The program’s goals are safe and can be reached. Even small changes can have big rewards for your health. We will help you reach your goals by making gradual, healthy, and reasonable changes in your eating and activity. I will count on you to: Come to sessions with your Participant Notebook. Call 24 hours ahead if you must miss a session. Do your best to reach your eating and activity goals. This includes doing home activities to practice what you learn. Keep track of your eating and activity 7 days a week. Be honest. Let me know if you have any problems by calling or e-mailing me. Stay willing and open to change. Always hang in there. Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 5 Goal setting

6 Agreement You can count on me to: Notice what you are doing well and what can be improved. Answer your questions; share solutions and ideas, while learning together. Be honest. Stand by you during hard times. Believe you can reach your eating and activity goals. Support and help you always. Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 6 Goal setting We agree to work together in the ways described above. Signed _____________________________ Date _______________________________

7 Goals Before even setting the goal, you should take several steps to be sure that you have clarity and you are striving for goals that are really important to you. If you are confused or misguided on your goals, it is harder to stick with your plan. 7 ways to set goals… 1. Clarity You must get clear on where you were and where you are. 2. Certainty Once you get clear on where you are, you must become certain that you can attain this goal. 3.Excitement After figuring out where you are and that you can achieve anything you set your mind to, you need to decide where you want to be. 4. Focus Out of your list of goals, circle the top 3 or 4 you would like to achieve. Which of those goals would inspire you to take action? 5. Commitment Take each of your 3 or 4 goals and decide why you MUST achieve them. What are some of the things you don’t want to do, that you will have to, if you want to achieve them. 6. Momentum Resolve to do one small and one large thing immediately to move toward reaching your goals. 7. Get SMART Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 7 Goal setting

8 Goals One popular guideline for setting goals is the SMART method. The more often you measure yourself and hold yourself accountable, the stronger your results. S – Specific (or Significant) M – Measurable (or Meaningful) A – Attainable (or Action-Oriented) R – Relevant (or Rewarding) T – Time-bound (or Trackable). Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 8 concerns you want to address

9 Goals To help us both clarify what health goals or concerns you want to address during your program, please take a few moments to fill in the following and bring it to your first session. Please write three goals for each time period. Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 9 1 Month 3 Months 6 Months concerns you want to address

10 Community Support Welcome to our Facebook group! https://www.facebook.com/groups/communityforhealthylivinghttps://www.facebook.com/groups/communityforhealthyliving In case you haven’t taken advantage of the “Community for Healthy Living” by now, I encourage you to do so. This is an incredible bonus to your health coaching program. Invisible Hands- tribe, team, collaboration, group, friends…. People who are in the same “boat”, facing the same struggles and looking for the same outcome. Once they come together; they share knowledge, information, dreams, realities, successes and failures. In order to be a productive member of a group (or tribe) like this, you must enter selflessly. You must realize that there is enough abundance to go around. “There is plenty of room at the top.” Daniel Webster The power is in the group. When we get over jealousy and competition and share our resources, we go so far beyond self promotion into a place that is more universal. That is where the sweet spot is. Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 10 E-group Invitation

11 Community Support “There is no union except in the same high effort.” Antoine de Saint-Exupery So, the question to ask is who am I surrounding my self with? People who encourage growth and compliment your efforts…or people who are suppressing possibility? We don’t always get to pick who our coworkers are, our family or our neighbors. You do choose those in your tribe…are you choosing to be with the people who say “I can’t”…or someone who says “I will find out how”? Are you with people who make you crazy…or someone who encourages growth? Make a list of the people you would like to surround yourself with. If you don’t know….take a week …look for them and come back to make your list. When you are with your “people” you will know the “big secret”, that is that we are here for other people. Your contribution is valuable to others. Benefits of “Invisible Hands” Accountability Support Contribution Shared resources New perspectives Break monotony and isolation of doing it alone Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 11 E-group Invitation

12 Community Support Through history people have found strength in communities formed in worship and religion, sports, education, addiction and recovery, and political affiliation. These are people who share the same beliefs and intentions and add strength, purpose and conviction to their lives. One of the most important human needs is to “belong”. Belonging also fills other human needs of importance, contribution, socialization and security. “Community involvement has actually been shown to be a physical benefit. “Dr. Ruden’s studies show that without sufficient community connection our brains produce less serotonin, a key neurotransmitter that gives us a feeling of security and well being. When serotonin levels are deficient, another one of our natural chemicals, dopamine, becomes overactive. Become a part of a community, tribe or group who supports each other in growth. There are groups sprouting up all over the place, they may be in your geographical community or on the internet. Whether it is health, spiritual, religious, weight loss, authors, blogging…if there is something that you want to do better…find a group of like minded people and thrive! Who are 5 people you can count on for unconditional support, encouragement and inspiration? Who can I offer unconditional support, encouragement and inspiration too? Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 12 E-group Invitation

13 Follow up Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 13 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

14 Follow up Session #13 The Health Coach Group Copyright 2013 All Rights Reserved 14 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals

15 14 Session The Health Coach Group Copyright 2013 All Rights Reserved 15

16 Know Yourself Now that you have been journaling for 6 months, what have you learned? Are there things that you know about yourself now that you didn’t know a year ago? That is one of the best results of introspection- clarity. The exercises in this session are designed to bring clarity. #1 Take 12 minutes and write down anything that comes to your head. Set a timer, start writing. The things that pop into your head may surprise you. Make sure you have extra paper if you need it. _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 16 What have you learned

17 Know Yourself.#1 Take 12 minutes and write down a very detailed description of yourself. Describe how you have changed since you were a child and how you have changed since you started working with me. _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 17 What have you learned

18 Know Yourself.#1 What are your best qualities? 5 minutes to list what you are good at and what you do right! _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ _______________________________________________________________________________________________ Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 18 What have you learned

19 Myers Briggs Test The purpose of learning about your personality type is to help you understand yourself better. When you know what motivates and energizes you, it helps you to seek opportunities that most suit the way you are. Four Facts 1.No type is better than any other type. The best type for you to be is whatever type you are. 2.No type is more intelligent than any other type. Intelligence is not measured by the MBTI. 3.No type is more spiritual or moral than any other type. People of all types are saints and sinners. Most of us are saints and sinners simultaneously. 4.No type is more emotionally balanced than any other type. Mental and emotional health are not measured by the MBTI. Two Don’ts 1.Do not use type as an excuse for failings. Of course you make mistakes in your weak areas. Why would you make them more where you are strong? They are still mistakes, and you still need to change your behavior. 2.Do not use type to stereotype yourself or others. People of the same type may nevertheless be very different from one another. Three Do’s 1.Use type to widen your understanding of human behavior, to help you see the possibilities that exist in all of us. 2.Use type to help you identify areas in which you need to change or develop. 3.Use type to make you more compassionate, more sympathetic with others. The Golden Rule of Type-watching: “Use type with others as you would hae others use type with you.” Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 19 You may be surprised Myers Briggs Type Indicator Test Link

20 Myers Briggs Session #6 The Institute for Integrative Nutrition Copyright 2012 Cathy Sykora Copyright 2012 20 Personality Types Myers Briggs Type Indicator Test Link Use this website to discover your Myers Briggs Type: http://www.humanmetrics.com/cgi-win/JTypes2.asp

21 Myers Briggs Session #6 The Institute for Integrative Nutrition Copyright 2012 Cathy Sykora Copyright 2012 21 Personality Types http://www.myersbriggs.org/ http://www.humanmetrics.com/cgi-win/jtypes2.asp

22 Ego Most of us are trying to be better people. Whether it is a conscious or subconscious choice, we can all move toward spiritual growth. Part of being truly healthy is going beyond physical well being and attending to our mind and spiritual growth. Step 1 Ego What is our ego? It is our awareness of self. It is not our true self, but the image we develop of our self. It is what we think we are. We are only limited by our ego if we allow it. Our true self is our potential. We move past our ego when we start to fulfill our potential. “The world will ask you who you are, and if you do not know, the world will tell you.” ~Carl Jung We are born without ego. Small children live wonderfully free of ego, joyfully oblivious to what others say about them or limitations that they have placed on themselves because of false beliefs. Ego in its strongest form is narcissism, where everything is about you. All that matters is how you look, what you feel and how everything relates to you. Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 22 What is our ego?

23 Ego So how do we get beyond ego? My best answer – since I have a hard time setting aside my limiting beliefs – is to focus on others instead of myself. This way, I become nothing and I have the ability to reach my potential. I use my power and talents without expectation or self imposed limits because I am working toward an outcome that has nothing to do with me and everything to do with what is possible for another. What do we let go of by setting aside our awareness of self? resentmentexpectationsexcuses the need for instant gratificationjudgmentthe past jealousydisrespectfear manipulationisolationcompetition vanityblameavoidance victimization By shedding our awareness of self, we open ourselves up to a unity of spirit with everyone. We see the good in others. We feel the joy of acceptance and we get a little closer to our true potential. What do you think? How do you see this applying to your life? How close do you get to releasing your ego? What would change in your life? Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 23 Get beyond ego

24 Follow Up Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 24 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

25 Follow Up Session #14 The Health Coach Group Copyright 2013 All Rights Reserved 25 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals

26 15 Session The Health Coach Group Copyright 2013 All Rights Reserved 26

27 Negative Thinking Session #15 The Health Coach Group Copyright 2013 All Rights Reserved 27 Keeps us from making healthy changes. “Watch your thoughts, they become words. Watch your words, they become actions. Watch your actions, they become habits. Watch your habits, they become your character. Watch your character, it becomes your destiny.” Lao Tzu Negative thoughts sneak into our mind and it is hard to turn them off. Instead of stopping the negative thoughts – purposefully put yourself into a positive mindset with different techniques. 1.Keep a gratitude journal. Each day write down 3 things that you are grateful. It magically takes the focus of negative things and reminds us how lucky we really are. 2.Push your shoulders back, stand up or sit up straight and smile as big as you can. This changes your state immediately. 3.Take quiet time to reflect or just let mind release everything until it is just sitting there with you- empty of thought. 4.Surround yourself with people who believe in you and are positive influences. 5.Don’t be a victim. Take responsibility for everything you do. 6.Don’t let other peoples bad thoughts seep into your head. Let them own it, it is not yours. 7.Do something for someone else. That lifts spirits better than anything. 8.Laugh! Watch a funny movie and laugh until you cry! 9.Turn the music up loud and sing with it…as loud as you can.

28 Keeping Track Session #15 The Health Coach Group Copyright 2013 All Rights Reserved 28 Look at what you did right. An exercise in looking at achievement on a daily basis instead of looking at the things you did wrong. Please list 3 things you did well today that will move you toward your goal. 1.________________________________________________________ 2.________________________________________________________ 3.________________________________________________________ Please write down 1 thing you will do better tomorrow. 1.________________________________________________________ Do this daily and you will see your focus change. You will be seeing the daily steps you take toward an accumulated improvement. This allows for constant and never ending improvement.

29 Inflammation Session #15 The Health Coach Group Copyright 2013 All Rights Reserved 29 Where illness begins. It has become increasingly obvious that chronic inflammation is the main cause of many chronic illnesses - heart disease, many cancers, and Alzheimer's disease. We recognize inflammation as redness, heat, swelling and pain. It is a natural healing response to bring nourishment and immunity to an injury or infection. When the inflammation serves no purpose and refuses to go away, it causes illness. Some of the things that contribute to inflammation include stress, lack of exercise, dietary choices, genetics, and exposure to toxins (like secondhand tobacco smoke, prescription drugs like steroids and NSAID’s and metals ). Learning how to adjust dietary choices is one of the best ways to deal with chronic inflammation. There is a blood test that detects inflammation – you should talk to your doctor and have them check your CRP or C-reactive protein. It is a protein that is found in the blood and is the major red flag for inflammation. Anti Inflammatory foods:

30 Inflammatory Foods Session #15 The Health Coach Group Copyright 2013 All Rights Reserved 30 Where illness begins. 1.Sugar - Sugar is in many processed foods and we don’t even realize it. 2.Cooking Oils - Corn, cottonseed, safflower, soy, sunflower, 3.Trans Fats – Check all labels and NEVER eat trans fats. 4.Dairy - Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties. 5.Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us. They are also given hormones and antibiotics.. 6.Red and Processed Meat - We develop antibodies that cause inflammation 7.Alcohol - Regular alcohol use creates irritation and inflammation to numerous organs, which can lead to cancer. 8.Refined Grains - "Refined" products have no fiber and have a high glycemic index. These include white rice, flour, bread and pasta. 9.Artificial Food Additives - Aspartame and MSG 10.Allergens - Any food that you are allergic to and eat anyway.

31 Inflammation Anti Inflammatory Foods Blueberries Chocolate (Dark, uncooked) Cruciferous Vegetables Extra Virgin Olive Oil Ginger Garlic Green Tea Kelp Sweet Potato Turmeric Watercress Wild Alaskan Salmon. Inflammatory Foods Sugar Cooking Oils - corn, cottonseed, safflower, soy, sunflower, Trans Fats – check all labels and NEVER eat trans fats. Dairy Feedlot-Raised Meat Red and Processed Meat Alcohol Refined Grains Artificial Food Additives: Aspartame and MSG Any food that you are allergic to and eat anyway. The Health Coach Group Copyright 2013 All Rights Reserved 31 Session #15 Where illness begins.

32 Follow Up Session #15 The Health Coach Group Copyright 2013 All Rights Reserved 32 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

33 Follow Up Session #15 The Health Coach Group Copyright 2013 All Rights Reserved 33 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals

34 16 Session The Health Coach Group Copyright 2013 All Rights Reserved 34

35 Laughter & Joy Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 35 Good for the lungs. “Laughter is the best medicine.” We are drawn to laughter much in the way that we are drawn to sugar. It makes us feel good. Laughter affects stress hormones, the immune system and the disease process. Laughter has actual therapeutic properties. A study at Johns Hopkins shows that laughter, when used with teaching, improves memory, learning and test scores. When the left brain hears a joke, then the right brain is activated when they “get” the joke, then the whole brain activity creates optimal mental and emotional well-being. Laughter: Relaxes the effect on the nervous system, controlling things like our heart rhythm, blood pressure, breathing and mental tension. Shifts perspective, allowing us to see situations in a less threatening way Relaxes the whole body Rejuvenates the body by lowering cortisol levels, adrenalin and producing natural pain blockers and human growth hormone. Helps boost the immune system Dissolves negative emotions. Brings people together, and passes the good feelings on Not all laughter is healthy. Ridicule, inappropriate religious or sexist humor creates the opposite effect. Laughter is just what the doctor ordered. Make a list of movies, people and situations that make you laugh. Try to enjoy humor daily. Adapted from Bill Phillips, Transformation

36 This Little Light of Mine Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 36 I’m gonna let it shine! We all have star qualities! Don’t be afraid to show yours off! Enjoy the spotlight and the ability to enjoy the gifts you have been blessed with. If you love to sing…sing loud! Put some feeling into it and shine it for everyone to see. Show off your humor, your compassion, your cooking ability, your gardening, your intelligent conversation….whatever it is that you are gifted with. Use it! Start looking at accepting and clarifying your gifts. Experiment with them and find what you love. Experiment and fearlessly throw yourself into the things that call to you. You are laying the foundation for many good things to come. Adapted from Bill Phillips, Transformation

37 Organics Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 37 I’m gonna let it shine! Bust Out of Food Label Overwhelm and Let Go of 8 Extra Pounds Reading nutritional labels can make an 8 pound difference in your weight! According to a 2012 Agricultural Economics report, women who scrutinize nutritional labels have a body mass index (BMI) 1.49 points lower than women who ignore them. Adding this additional reading into your health regimen not only makes you smarter, it will make you and you healthier. While it can seem there is a new food label every other day. In this series, I'd like to help clear some of these words up for you. Keep in mind, that while many of the labels are used for marketing, they are clearly defined and may not mean everything we want them to mean. Last night at a party during a really juicy conversation I was asked a question I get asked often, maybe you've been puzzled about it too… Why buy organic? What is Organic? Why should I be concerned about organic?

38 Organics Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 38 Reading Labels Maybe, like the lady I met last night, you've even heard organic isn't any better than conventional food? To be honest, I've just learned most of this myself through my nutritional studies. What is Organic? Organic has become a huge marketing term these days. It's everywhere and on everything! But the USDA has specific guidelines that must be verified by a USDA-approved independent agency. All organic agricultural farms and products must: Abstain from the application of prohibited materials which include synthetic fertilizers, pesticides, and sewage sludge for 3 years prior to certification and then continually throughout their organic license. Prohibit the use of genetically modified organisms and irradiation. Employ positive soil building, conservation, manure management and crop rotation practices. Provide outdoor access and pasture for livestock. Refrain from antibiotic and hormone use in animals. Sustain animals on 100% organic feed. Avoid contamination during the processing of organic products. Keep records of all operations.

39 Organics Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 39 Reading Labels Because the USDA currently has very clear and publicly stated guidelines on the use of the word 'organic' in description of the food, you can purchase products labeled organic with expectation of a better, cleaner product. Organic Bore-ganic, why should I care? Well, not to be a smart aleck, but take another look at the bullet points above. To qualify for organic the land must be free of synthetic fertilizers AND sewage sludge. For 3 years! Yikes! I've only just learned that fertilizer from sewage sludge, human waste material, is used in conventional agriculture. It happens so often in conventional farming that it a distinguishing and clearly stated guideline to becoming USDA certified organic. I've known for a while that gray water, storm run off and un-potable water, is used in many municipal irrigation systems; but learning about sewage sludge has helped me understand why we have viral outbreaks of e coli and salmonella through contaminated produce.

40 Organics Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 40 Reading Labels There are many reasons I choose organic when it is both available and affordable, but human waste based fertilizer…it's a real turn off. Always wash your produce, conventional and organic, before storing in your pantry or refrigerator. Is Organic food really better than Conventional food? Stanford University made big food news when they released the results of their meta-analysis comparing the nutritional value of organic food compared to conventionally grown food. They concluded that there was little nutritional difference between organic and conventional foods. Stanford University made New York Times headlines with their controversial conclusion. They did not address the real differences between organic and conventional foods which revolve around chemicals, pesticides (reproductive disruptors), synthetic fertilizers (environmental toxins), sewage sludge (virus and disease breeding grounds), antibiotics, hormones and GMOs. Now guess what, one year earlier Newcastle University in England completed a similar decade long study and found the opposite to be true, that organic is the preferred choice for health and wellness. How confusing is that?

41 Organics Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 41 Reading Labels So is Organic better? That's up to you. If organic food is better for the environment because of the way it is produced, isn't loaded with chemicals, bacteria, foreign DNA (GMO) and has the same or slightly better nutritional properties -- do you think it is better for your health and longevity? Organic food can be more affordable when you join a CSA. Check out Local Harvest to find a CSA near you now so you can get in on the Spring Garden and sometimes Winter Goodies! Rommy Kirby, CHC Radiant Optimum Wellness

42 Follow Up Session #16 The Health Coach Group Copyright 2013 All Rights Reserved 42 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

43 Follow Up Session #1 The Health Coach Group Copyright 2013 All Rights Reserved 43 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals

44 17 Session The Health Coach Group Copyright 2013 All Rights Reserved 44

45 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 45 Feel the inner peace Whether you call it reflection, meditation or prayer, it calms and clears our minds and provides for necessary inner health. Our world is so busy and if we allow the external happenings around us to integrate with our inner peace, stress and physical illness can ensue. Meditate in Latin, means to connect and align with our center. Prayer is to align with our God. Either way, we are silencing our outer world and aligning with our true self. Meditation and prayer have been around since ancient times. It is even more important now because of the “busyness” we surround ourselves with. If we can start out with just a few minutes a day and let the time grow, we will experience gains in many areas of our lives. One of the best things, meditation is free! If we can find the time, we can do it almost anyplace. We don’t have to dress up or have anything special. Just make yourself comfortable and go for it.

46 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 46 Feel the inner peace Benefits: Clarity Perspective Wisdom Creates inner peace Understanding Spiritual harmony Relaxation Enlightenment Deepens relationship with God Introspection Ideas Assurance Puts us in the present Improves flow of oxygen to lungs Improves blood flow Reduces anxiety Decreases tension 21- Higher levels of DHEAS (Dehydroepiandrosterone) 22- prevented, slowed or controlled pain of chronic diseases 23- Makes you sweat less 24- Cure headaches & migraines 25- Greater Orderliness of Brain Functioning 26- Reduced Need for Medical Care 27- Less energy wasted 28- More inclined to sports, activities 29- Significant relief from asthma 30- improved performance in athletic events 31- Normalizes to your ideal weight 32- harmonizes our endocrine system 33- relaxes our nervous system 34- produce lasting beneficial changes in brain electrical activity 35- Cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation). Psychological benefits: 36- Builds self-confidence. 37- Increases serotonin level, influences mood and behaviour. 38- Resolve phobias & fears 39- Helps control own thoughts 40- Helps with focus & concentration 41- Increase creativity 42- Increased brain wave coherence. 43- Improved learning ability and memory. 44- Increased feelings of vitality and rejuvenation. 45- Increased emotional stability. 46- improved relationships 47- Mind ages at slower rate 48- Easier to remove bad habits 49- Develops intuition 50- Increased Productivity 51- Improved relations at home & at work 52- Able to see the larger picture in a given situation 53- Helps ignore petty issues 54- Increased ability to solve complex problems 55- Purifies your character 56- Develop will power 57- greater communication between the two brain hemispheres 58- react more quickly and more effectively to a stressful event. 59- increases one’s perceptual ability and motor performance 60- higher intelligence growth rate 61- Increased job satisfaction 62- increase in the capacity for intimate contact with loved ones 63- decrease in potential mental illness 64- Better, more sociable behaviour 65- Less aggressiveness 66- Helps in quitting smoking, alcohol addiction 67- Reduces need and dependency on drugs, pills & pharmaceuticals 68- Need less sleep to recover from sleep deprivation 69- Require less time to fall asleep, helps cure insomnia 70- Increases sense of responsibility 71- Reduces road rage 72- Decrease in restless thinking 73- Decreased tendency to worry 74- Increases listening skills and empathy 75- Helps make more accurate judgements 76- Greater tolerance 77- Gives composure to act in considered & constructive ways 78- Grows a stable, more balanced personality 79- Develops emotional maturity

47 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 47 Feel the inner peace Benefits: Reduces release of cortisol (weight gain) Enhances immunity Decreases aging Raises DHEA level Helps headaches Increases self confidence Releases fears Creativity Focus Intuition Productivity Purifies thoughts More assertive, less aggression Reduces worry Reduces guilt Increases tolerance Centers

48 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 48 Feel the inner peace Meditation, where do you find the time, and how do you stay focused? What’s the best way to get started? I’m still working on that. I’ll always be working on it! I started with guided meditations, which help me stay focused. I had never been particularly good at sticking with meditation, so I made a commitment that I would meditate every day. I kept hearing it would change my life. I loaded up my IPOD with guided meditations, you can find them free all over the Internet. Now, I was stressing about having TOO many meditations! Not a great start. You really have to stick with it, and keep on meditating, even if you feel like you spend more time thinking about all the laundry you should be doing. My mind runs at 100 MPH most of my waking hours, I really wanted to learn how to turn it off on occasion! It does get better and better as you practice. I’m probably about five years into it now, and I see the benefits everyday. The more I practice at quieting my mind for meditation, the quicker and easier quieting my mind is in my everyday life. It’s so important to really isolate yourself when you start to meditate. You need to really shut out the external and internal distractions as best you can. Not an easy thing to do, unless you live alone, with no pets. My initial goal was to try to meditate first thing in the morning, and last thing before I go to sleep. That almost never happens. I already get up before 6AM every morning, and unless I literally don’t get out of bed before I meditate, something grabs my attention first. I have to tiptoe into the bathroom and hope the puppy doesn’t hear me! Not likely.

49 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 49 Feel the inner peace I downloaded some meditations to my phone, so that on weekday mornings I can just grab my phone, literally before I even get out of bed, and start my day with some quiet time. You can also bookmark meditations on youtube, which are easy to find on the fly. On weekend mornings I get up, take care of the dog, get myself a cup of tea, and head back to my room or out to my deck to meditate. I love morning meditations, it’s awesome to start your day with a clear mind. Evening meditations are wonderful, you’re sleepy so it’s a very different experience. There are some nice guided meditations that are designed to be listened to when you’re going to sleep. It’s a fabulous way to wind down your day, and calm down your mind for a good nights rest. If there’s something in your life you’re hoping to manifest or focus on, meditating on that topic before you go to sleep is said to tune your dreams and soul into those desires. I find I dream so much more when I meditate before sleep! I’m keeping a dream journal, that’s a topic for another day. I’ve even tried to meditate during the day! On weekends that’s do-able, on weekdays it’s a riot. I’ve tried to find a quiet lot, in my car, sitting in a pretty place, hoping no cops come by and knock on my window wondering if I’m alive! There’s the delicate balance of needing the car battery on so I can listen to the meditation, and since it’s cold, so that the heat can run. I don’t want to asphyxiate myself, so then there has to be open windows, you’re starting to get the picture. Not exactly the stress free environment I’m shooting for.

50 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 50 Feel the inner peace Meditating, for me, is starting to feel like a splurge on myself, fabulous! Making time to meditate is now as wonderful as making time for pedicures and massages. I had no idea I would be so enthusiastic about it! I love the little bit of tranquility it brings to my life. With all of the decisions that I have to make on a daily basis, this tranquility is much appreciated..

51 Meditation Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 51 Feel the inner peace Progress, not perfection. Here are some resources to check out when you have some time: For those of you that use ITunes, go the itunes store, search for meditations, and narrow down to podcasts. They’re free, and there are tons and tons of them. Try and find the ones that feel right for you. Here’s Deepak Chopra on learning to meditate. He did this clip for the Dr. OZ show awhile back. http://www.mindbodygreen.com/0-491/Meditation-Techniques-for-Beginners-Demonstrated-by- Deepak-Chopra-Video.html http://www.mindbodygreen.com/0-491/Meditation-Techniques-for-Beginners-Demonstrated-by- Deepak-Chopra-Video.html There are some different meditation techniques. There are Mantra meditations, Chakra meditations, Heart Centered meditations, Trataka meditations, and more. You really have to experiment and find what resonates with you. I find different techniques work for me at different times, so play around. Here’s a good article describing different techniques. http://www.healthandyoga.com/html/meditation/meditationtechniques.html http://www.healthandyoga.com/html/meditation/meditationtechniques.html

52 Follow Up Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 52 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

53 Follow Up Session #17 The Health Coach Group Copyright 2013 All Rights Reserved 53 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals

54 18 Session The Health Coach Group Copyright 2013 All Rights Reserved 54

55 Session Notes Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 55 Client Name _____________________ Date _______________

56 Assessment Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 56 Evaluation 18 month interim evaluation Name: _______________________________________________________________________________________ Date: _______________________________________________________________________________________ What good things have happened in the last three months? _____________________________________________ _____________________________________________________________________________________________ What tangible results have you seen (weight, energy level, reduced health concerns, cooking frequency, food choices, etc.)? _________________________________________________________________________________ Do you know someone else who would benefit from this type of nutritional coaching?__________________________ What kind of events would you like to participate in (cooking, yoga, running, meditation)?_______________________ Would you be willing to write a testimonial based on your experience in this program and allow me to use your photo with it?_______________________________________________________________________________________ Are there other health issues you would like continued support on? If so, please list them. _____________________________________________________________________________________________ And finally, what do you want to talk about today? _____________________________________________________________________________________________ Thanks for taking the time to fill this out. Working with you has been a joy. I look forward to working with you more!

57 Review Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 57 Assessment Congratulations on completing your 9 month personalized health and nutrition program! Please take a few minutes to jot down some of the things that you have learned in the last 6 months, as well as some of the things you would like to work on in the next 3 months. 1 2 3 4 5 6 7 8 9 10

58 Program Renewal Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 58 Options We covered a lot in the first 9 months of our program. The next 3 months will see you making advanced progress. You will set new goals, and now, from experience, you can visualize achieving them. In the next 3 months we will cover more goal setting, habits and addictions, stress, motivation, nutrition basics, lifetime intentions, and of course, anything specific to your needs which should be covered. You should renew your program if you have had wonderful results and want to continue your momentum, want to change direction and start working on another goal, want the support and service that I have provided to carry on. I would like to go ahead and set your appointments for the next three months so that we can continue on the same schedule. If you would like a more in depth program, I will also create a custom program for people who have completed the 3 month program so we can visit more often or focus in a different direction. I have enjoyed working with you and welcome the opportunity to continue our work together. If you have any questions at all, I am happy to help.

59 His Own Life Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 59 Change and growth

60 Follow Up Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 60 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

61 Follow Up Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 61 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals

62 Follow Up Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 62 Please complete for our next visit Name ___________________________ Date ____________________________ What are your main concerns?_________________________________________________________________________________________________ Weight _____________ Sleep ______________ Constipation/Diarrhea______________ Energy _________________ Mood____________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ 5 Positive Changes since our last visitWhat can you do in the next two weeks to bring you closer to your goals?

63 Follow Up Session #18 The Health Coach Group Copyright 2013 All Rights Reserved 63 Please complete for our next visit BreakfastLunchDinnerSnacksLiquidsComments Update on goals


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