Transcript Chapter 19 - Fitness Mentors

Chapter 19
Lifestyle Modification &
Behavioral Coaching
Objectives
• Describe the characteristics of a positive
client experience
• Understand the stages of change model
• Describe characteristics of what effective
communication skills are.
• Describe the elements of effective SMART
goal setting techniques
Introduction
– It is estimated that more than 75% of the
American adult population does not partake, on a
daily basis, in 30 minutes of low-to-moderate
physical activity.
– This chapter explores some of the essential
elements to help motivate clients and bring them
closer to being able to exercise and to exercise
adherence.
– Some of those essential elements include
characteristics of a positive client experience
beginning the process of exercise, the initial
session, the importance of effective
communication skills, and others
Client Expectations
• Personal trainers have 20 seconds to make a
good first impression.
• That first impression includes:
– Making eye contact
– Introducing yourself by name and getting the
client’s name
– Smiling
– Shaking hands with the client
– Remembering the client’s name and using it
– Using good body language
Client Expectations
• Besides attitudes, behaviors, and good
communication, here are some other
important qualities of a personal trainer :
– Personal trainers need to look professional:
neat, clean, and well dressed.
– Personal trainers need to take time to build a
relationship with new clients.
– Clients need to feel that the personal trainer is
listening to them.
Client Expectations
– Personal trainers need to maintain confidentiality and
ensure the client’s safety at all times.
– Personal trainers should be friendly, warm, interested,
and compassionate.
– Personal trainers should collaborate with clients
regarding their exercise routine.
– Personal trainers should model all exercises,
explaining correct alignment and form.
– Personal trainers ask lots of good questions and
perform comprehensive initial assessments.
Client Expectations
• The environment in which personal trainers
work is a reflection of who they are as a
personal trainer and will determine the type of
clientele they attract.
• Some of the key predictors of exercise
participation and adherence include:
– A large number of options for people to choose
from
– A supportive, nurturing environment
– Convenient location
– Cost of membership and personal training
Stages of Change
• Stage 1 Precontemplation:
– People in this stage have no intention of
changing.
– They do not exercise and do not intend to
start in the next 6 months.
– The best strategy with precontemplators is
education.
Stages of Change
• Stage 2 Contemplation:
– People in this stage do not exercise but are
thinking about becoming more active in the
next 6 months.
– Because contemplators are thinking about
becoming more active, personal trainers can
have a great deal of influence on what
contemplators choose to do, whether or not
they choose to exercise.
Stages of Change
• Stage 3 Preperation:
– People in this stage do exercise
(occasionally) but are planning to begin
exercising regularly in the next month.
– They are believers in the health benefits of
exercise.
– People in the preparation stage may have
unrealistic expectations for the change they
hope to achieve, which oftentimes leads to a
high risk of disappointment and early dropout.
Stages of Change
• Stage 4 Action:
– People in the action phase are active.
– They have started to exercise, but have not
yet maintained the behavior for 6 months.
– Some of the best strategies for keeping
people in the action stage are to continue to
provide them education because it will
strengthen their belief in the pros of exercise.
Stages of Change
• Stage 5 Maintenance:
– People in the maintenance stage have
maintained change for 6 months or more.
– Even though they have formed a change in
their behavior in their exercise routine, they
are still tempted to return to old habits of less
exercise.
– There are good strategies to help clients
maintain an exercise program
Importance of Effective Communication Skills
• Conversational techniques that express the purported
meaning of what was just heard are referred to as
Reflections*
• Explain important policies, procedures, and expectations so
clients understand what is expected of them.
– Be sensitive to clients’ feelings and connect emotionally to
them (express empathy).
– Communicate consistently according to your personality
and training style.
– Use a positive communication approach that includes
encouragement, support, and positive reinforcement.
– Greet your client with a hello and a smile
Nonverbal Communication
• In nonverbal communication what
someone is thinking or feeling is reflected
in his or her body language.
• Much nonverbal communication shows up
in the face, such as a small movement in
the lips or a change in the eyes.
Active Listening
• Active listening is more than having good
communication skills.
• Active listening is about having an attitude
and genuine interest in seeking a client’s
perspective* and getting to know him or
her.
Root Cause Analysis
• The process of continually asking “why” in
order to help uncover a client’s true
motivations*
• This is a great way to get to know your
client and the deep beliefs that motivate
them.
Social Influences on Exercise
• There are various kinds of support that help
clients reach their health and fitness goals, and
each of these support mechanisms has a
significant impact on a client’s successes or
failures including: Instrumental Support,
Emotional, Informational, Companionship,
• To assist clients in modifying their behavior a
great tool to use is Self Monitoring* in which the
client writes down their actions and reflects upon
them.
Group Influences on Exercise
• One way to ensure your clients adhere to exercise is by
encouraging them to inform friends and family of their
goals and find a committed workout partner*
• There are various persons whose influence may
either help or hinder clients’ abilities to reach
their fitness and wellness goals:
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Family
Parental
Exercise leader
Exercise group
Common Barriers
• Sticking to a regular exercise schedule is not
easy, especially for somebody new to exercise.
• There are plenty of potential barriers and
obstacles for an individual to overcome:
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Time
Unrealistic goals
Lack of social support
Anxiety
Convenience
SMART Goals
• Effective goal setting stems from the
acronym SMART. *
• SMART refers to
– Specific
– Measurable
– Attainable
– Realistic
– Timely
Specific
• A specific goal is one that is clearly
defined in such a way that anyone could
understand what the intended outcome is.
Measurable
• Goals need to be quantifiable. Establish a
way to assess the progress toward each
goal.
– If a goal cannot be measured, a client cannot
manage it.
Attainable
• Attainable goals are the right mix of goals
that are challenging, but not extreme.*
– Goals that are too easily accomplished do not
stretch a client or make him or her grow as a
person because they are not challenging
enough.
Realistic
• To be realistic, a goal must represent an
objective toward which an individual is
both willing and able to work.
– A goal is probably realistic if the individual
truly believes that it can be accomplished
Timely
• A goal should always have a specific date
of completion.
• The date should be realistic, but not too
distant in the future.
– For example, set goals that can be achieved
tomorrow and in 3 months.
Benefits of exercise
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Promotes mood
Reduces Stress
Improves Sleep
Reduces depression
Summary
• True success is rare because too often people use
flawed strategies for success.
• Those who achieve more use the best processes for
change.
– Identify more techniques for change, while using those
techniques longer, more frequently, more consistently, and
more thoughtfully.
– The process outlined in this section synthesizes the most
powerful tools for change known to science.
– Using them with clients, and with yourself, will lead to
greater success for all.