True or False - founder W. Timothy Gallwey, coaching is "The art of creating an environment, through conversation and a way of being, that facilitates the
... [Show More] process by which a person can move toward desired goals in a fulfilling manner"
TRUE
What are the three coaching types that WCs recognize
Wellness, fitness, and health
How is coaching differ from training?
1) No expert hat (2) approaches the future as opposed to the past (counseling) (3) Different ethics with wc than counseling (4) confidentiality
Coaches____________ clients towards their goals, not _________, in a fulfilling manner
Assist, push
According to Bandara, what are the four factors that move us towards unhealthy or unwise choices
The demands of every day life, which have never been greater; bewildering array of wellness guidelines, products, and services, making it difficult to create a personal formula;challenge of navigating the inevitable, obstacles to making changes, including confusion, resistance, and ambivalence; many of us have histories of repeated failure.
Diet and exercise are now being joined by these areas to encompass wellbeing
Stress management and life satisfaction
Only ________ in _______engage in all of the top six health behaviors
1 in 20
What are the top six health behaviors?
regular exercise, healthful fat intake, at least five servings of fruits and vegetables daily, limited drinking, non-smoking and maintaining healthy weight
Name 4 tools in health and wellness field designed to help us
Experts, assessments, resources, guidelines, technology; web tools;
Define coaching
Coaching is a growth fostering relationship that enables clients to reach their goals and fulfill their visions
Name the core coaching compentencies
Establishing trust; active listening; powerful questioning
Name the dimensions of positive relationship building
hold unconditional positive regard; show empathy; be a humble role model; slow down; pay attention; under promise and over deliver; the client finds the answers, confidentiality; honesty
When reviewing an assessment what is the value in first looking first to strengths and areas for celebration
build rapport; energize clients and focus on what you wish to grow
Define the heart of coaching
relationship
Three core coaching skills
mindful listening, open-ended inquiry, perceptive reflections
Dos of coaching
Renew your trust and report and the beginning of every session; Begin every session by asking the client how they feel now; Empathize with the clients feelings and needs; Look for experiences to explore their best experiences, core values, and heartfelt wishes; Be a great listener
Don'ts of coaching
talk too much; play psychotherapist; wear the expert hat unless your client gives permission and requests such assistance
Describe the International Coaching Federation Core Coaching Competencies
Establishing trust and intimacy; active listening; powerful questioning
What are so techniques in establishing rapport?
Hold unconditional positive regard; show empathy; be a humble role model; Pay full attention, under promise and over deliver; the client finds the answers; confidentiality; be honest
Describe a technique for promoting mindfulness before a session
take 3 deep breaths, close your eyes for 5 seconds, become aware of your breathing, say to yourself I am grateful for this opportunity to connect and make a difference, I have an opportunity to make a pivotal contribution, I am open and curious about what will unfold
What is positive re-framing?
Framing a client's experience in a positive light
Name some relationship building tools
Positive re-framing, silence, limit advice, ask permission, use playfulness, championing, solicit input and suggestions
Describe the Trans Theoretical Model
A blue-print for effecting self change in health behaviors
5 stages of change
Pre-contimplation ( I won't/can't), Contemplation (I might), Preparation (I will), Action (I am), Maintenance ( I still am)
Coaching skills for pre contemplation (I won't)
Listening, compassion, mindfulness, inquiry, reflections, autonomy, re-framing, sharing, brainstorming, active listening, motivational interviewing
Coaching skills for "I can't"
Listening, compassion, mindfulness, inquiry, reflections, affirmation, re-framing, sharing, self- efficacy, sorting barriers, motivational interviewing, active listening
Coaching skills for Contemplation ( I may)
Listening, compassion, mindfulness, inquiry, reflections, affirmation, re-framing, sharing, brainstorming, motivational interviewing, active listening
Coaching skills for preparation ( I will)
Listening, compassion, inquiry, reflections, affirmations, active listening, brainstorming, experimenting, committing, testing, scheduling, accountability
Coaching skills for Action ( I am)
Listening, inquiry, reflections, support, self-efficacy, normalizing, re engineering, environmental, design
Coaching skills for Maintenance ( I still am)
Listening, inquiry, reflections, support, inspiration, modeling, improvisation, creativity, autonomous motivation
Coaching competencies for pre-cont
empathy
Coaching competencies for contemplation
find strong motivators, understand their challenges, identify solutions and strategies
Coaching competencies for preparation
make plans, explore difficulties, develop strategies
Coaching competencies for action
environment for success, connect new behaviors to SVE, gradual change, re-frame lapses,
Coaching competencies for maintenance
Set new goals, re-focus
Decisional Balance
weigh pros and cons of a particular behavior or behavioral change (pros must out-weigh the cons)
Operant Conditioning
a form of learning that takes place when an instance of spontaneous behavior is re-enforced or discouraged by its consequences
Name the cognitive progress of change
Getting information, being moved emotionally, considering how your behavior affects others, self image, social norms
Behavioral process of change
making a commitment, using cues, substitution, social support, rewards
What is self-efficacy?
The belief that one has the capability to initiate or sustain a desired behavior
Describe the "Mount Lasting Change" pyramid
base - vision and purpose for the change
next level - plan to achieve vision
next level - the doing process
top- sustaining new behaviors
Describe MLCP vision level
self-awareness and responsibility
strengths and values
meaning benefits and information
challenges and strengths
Describe the MLCP preparation level
confidence
commitment
support
plan
Describe the MCLP action level
behavioral steps
problem solving
rewards
Internal vrs External motivation
external - doing it for someone else - leads to guilt, frustration, anger, quitting
internal - doing it for self - internal or intrinsic motivation
Name and discuss the five basic principles of AI
1) Positive principle - positive actions and outcomes from positive energy and emotions
2) Constructive principle- positive energy and emotions stem from positive interactions and conversations
3) Simultanelty principle - positive interactions and conversations stem from positive reflections and questions
4) Anticipatory principle - positive questions and reflections stem from positive anticipation of the future
5) Poetic principle - positive anticipation of the future stems from positive attention in the present
5D cycle
Define- topic and method of choice
Discover- examples of desired outcomes
Dream-what might be
Design- set goals
Destiny- realization
What is appreciative inquiry?
An approach for motivating change that focuses on exploring and amplifying strengths. It focuses on strengths and possibilities in order to help clients rise above and outgrow their problems
Its trial and __________ not trial and _________
correction, error
Define Motivational Interviewing
A client-centered, directive method for motivating change by exploring and resolving ambivalence
Define change talk and resistance talk
Any talk by the client that makes the case for change (or for not staying the same). Any talk by the client that argues against the case for change or for staying the same
Define and describe the difference and similarities between AI and MI
Define - express empathy
Discover - support self efficacy
Dream - developing Discrepancy Design - rolling with resistance
Destiny - support self-efficacy
Define non-violent communication
A process for enhancing empathetic connection and honest understanding between people
Define non-violent communication
A process for enhancing empathetic connection and honest understanding between people
What is the goal of NVC?
To encourage change talk and discourage resistance talk
What are the 4 general principles in MI?
Express empathy
Develop discrepancy
Rolling with resistance
Support self-efficacy
What is the difference between empathy and sympathy?
sympathy is identifying with someone's experience on an emotional level
Empathy is emotional and cognitive level
The NVC model has four steps. What are they?
Make observations, not evaluations
Express feelings, not thoughts
Identify needs, not strategies
make requests, not demands
What are the universal needs?
Autonomy
Connection
Honesty
Meaning
Peace
Physical well-being
Play
Simple Reflection
paraphrase or restate what the client says, using their own words without exaggeration, interpretation, or distortion
Amplified reflection
minimize or maximize what the client says in order to evoke disagreement in the direction of change talk
Double-sided reflection
encourage client to examine different facets: This will enable them to gain perspective and make different decisions as to if and how they want to move forward
Shifted focus reflection
Redirect attention away from a resistance-provoking subject in order to focus on another area
What does decisonal balance involve?
Evaluating the pros and cons of change
What is the process in using decisional balance
List all the pros and cons and assign them a score of 0-10, extract composite scores for motivation and resistance
What shifts can be employed to roll with resistance?
From correction to connection
From competence to confidence
From cause to capabilities
From counter-force to counter balance
AI and MI are ________approaches, best used_______to generate outstanding client results
complimentary, in tandem
What does Developing Discrepancy mean? What tools can a coach use to develop discrepancy?
Identifying the gap between current behaviors and ideal outcomes, use open-ended questions and reflective listening
Define empathy and define how it is used in coaching
The respectful understanding of a person's experience on both emotional and cognitive level
Use the expression of empathy to expand awareness, create openness and facilitate change
Define the difference a relationship between Self-efficacy and self-esteem
self-efficacy and self-esteem are different but related constructs. Whereas self-efficacy has more to do with initiating and sustaining positive behavior outcomes, self-esteem relates to happiness, self worth, self-respect, and an internal source of well-being
Define and describe the four sources of self-effficacy
Physiological/ Affective States (personal)
Verbal Persuasion (environmental)
Vicarious Experience (environmental)
Mastery experiences (behavioral)ress
What is Eustress?
Good stress. Engaged but not over-whelmed
The more coaches try to persuade clients of __________ the more________coaches evoke, which decreases_______
what they "should" do, resistance, readiness to change
The more opportunities people have to witness and relate to others who are doing what they want to do, the more likely it is that they will __________
initiate and sustain that behavior themselves
Positive outcomes lead to increased _________while negative outcomes lead to decreased________
self-efficacy
Discuss exercises to develop a positive appreciation of and relationship to the past,present, and future.
Positive past-gratitude, forgiveness, satisfaction, positive present - mindfulness, savoring, flow,positive future -vision, anticipation, disputation
What is the ABCDE model of disputation?
A- Adversity
B- What you believe about it
C- What the consequences are
D-by disrupting exaggerations, unhelpful beliefs and unnecessary consequences
E- You allow yourself to be energized by a compelling vision of what is possible in the future
What is self-esteem?
The belief that one has value and self-worth as an individual (the evaluation of self)
What is the value of assessments?
To track health and biometric data for program outcome measurement
To provide an overall picture of the client's present state of being
To understand and appreciate the client's life context
To flag major losses, illnesses, health risks and areas of challenge
To identify strengths and healthy habits
What are 7 areas of well-being are covered by a holistic well-being assessment?
Energy
Health
Weight management
Nutrition
Emotional and mental fitness
Life satisfaction
Physical activity/exercise
What are five things to look for in reviewing a well-being assessment?
Successes
Areas of arousal
Stage of change for each aspect
Gaps
Concerns
DescPrior to start a vigourous ribe the ASCM guidelines
Prior to starting a vigorous exercise program, that moderate to high risk individuals see a doctor or have exercise testing before participation. Vigorous exercise is the equivalent of running or walking faster the 4 mph.
Prior to starting a moderate exercise program, only high risk individuals are recommended to see a physician.
Moderate exercise is the equivilant of brisk walking 3-4 mph or anactivity that can be sustained for 45 minutes
Describe the ACSM Risk Calculation
Low Risk - asymptomatic men less than 45 and women less than 55 who have no more than 1 heart-disease risk factor
Moderate Risk - asymptomatic men less than 45 and women less than 55 who have no more than 2 heart disease risk factors
High Risk - individuals with known cardiovascular,pulmonary, or metabolic disease or one or more signs and symptoms of these
What mental health risks would necessitate a referral?
Depression, eating disorders, substance abuse, anxiety disorders
Define SMART goals
Specific, Measurable, Actionable, Realistic, Timely
Visions are best written in the ____ and in the ______
present, client's voice
Discuss why we set goals
Goals affect performance through 4 mechanisms.
1. They serve a directive function (focus)
2. The serve as an energizing function (effort)
3. They affect persistence
4. They affect action by leading to arousal, discovery, knowledge, and strategies
What are outcome goals?
goals that spell out specific steps and can be used to measure progress and success
What are behavioral goals?
goals that spell out specific steps and can be used to measure progress and success
What are Effective goals?
SMART,
incremental,
include only one measurable behavior per goal
have intrinsic value
address enviroinmental factors
evolve through trial and correction
It is important that clients_________each week to experience the ________ that comes from ____________
stretch slightly beyond their comfort zone, increased sense of self-efficacy, going beyond their perceived limits
Guidelines for brainstorming include...
clarify the topic
clarify the output
defer judgement
encourage bold and even wild ideas
build on what others say
be visual and specific
go for quantity
do it fast
When clients explore behavior goals , it is important to ________
tie these goals back to the client's reason to change
It is important to assess a client's __________in his/her ability to meet a goal using________
Confidence, confidence scale
To be accountable means that the client commits to give an account on_________
what they did
what happened
what worked
what didn't work
what they want to do differently next time
Coaches can empower clients to move forward by _________
reframing goal accomplished inn positive terms asking positive questions
When setting outcome baselines it is important to consider
Type of program
Current condition of client
Client's age
Client's health history
Name the skills necessary for creating a generative moment
Suspended judgement
Mindful listening
Expressing empathy
Evocative inquiry
Open-ended questions
Perceptive reflections
Honoring silence
Creative brainstorming
Unfaltering affirmation
Define generative moments and their value
Moments when clients are aroused along the path off change or growth. Such moments reveal underlying needs and can often be recognized by the strength of their emotional charge (positive or negative). In such moments, coaches and clients co-generate new perspectives, and co-construct engaging designs for moving forward. Generative moments are mini-transformations that energize both coach and client and catalyze the next of the client's progress.
Discuss the source of generative moments and how to leverage moments for significant progress
As clients become awakened and aroused (whether they get especially excited, ambivalent, or resistant) coaches and clients have a unique opportunity to take risks, expand perspectives and challenge assumptions. The more clients can discover new perspectives, capacities, and actions that will meet their needs, the more progress they will make in moving towards their visions
Name the 5 steps in facilitating a generative moment
Identify and clarify the topic to work on
Get permission to work on the topic now
Uncover the heart of the matter
What is really go on here?
Use MI to overcome reluctance, ambivalence, and resistance
Move forward:brainstorm options
Design and action plan
Define Relation Flow
Relational flow happens when coaches and clients perceive themselves as being in sync and engaged in generative, independent dialogue
What supports relational flow?
being fully engaged and stretching
reflective practitioner
readiness to change
emotional intelligence
relational competence
Outline the coaching contract
an understanding between the coach and client
commitments and responsibilities for each
What steps are included in the Before the Session checklist for an initial coaching session?
Review the assessment
Practice mindfulness
Remember mindful is listening, inquiry, reflection and formulate ideas
What are the steps in the session Opening checklist?
Welcome/thank you
Thanks for completing the assessment
Intro Coach
Review/agree agenda
Expectations, priorities, additional info, vision, goals
What steps are included in the EXPECTATION SETTING checklist for initial coaching session?
What is coaching
Confidentiality
Record keeping
Establish coaching contact
What are the steps included in the DISCUSS ASSESSMENT checklist for initial coaching session?
Find something positive to share
Ask what was learned by completing the assessment
Ask what questions were generated by completing the assessment
Gather missing info
Discuss med history and possible need for physical release
Outline the INITIAL Coaching checklist
Before the session
Session Opening
Expectation setting
Discuss assessment
Create a vision
Design three month goals
Design weekly goals
Session close
What are the steps included in the CREATE VISION checklist for an initial session
Explain value of the vision
Ask what is most important right now
Identify strengths
Discover motivators
Ask about vision support
Detailed description
Use self-confidence ruler to assess and improve self-efficacy
Discuss challenges and possibilities
Previous positive experience
Explore strengths and values to use Explore support (people, environments, resources, systems)
Ask client to states and commit to the vision
What steps are included in the DESIGN THREE MONTH GOALS checklist?
Explore nature and values of setting 3MGs
Brainstorm
Choose several behavioral goals
Confirm context between vision and goals
Develop SMART goals
What steps are included in the DESIGN FIRST WEEK goals checklist?
Choose important steps toward 3MGs
Assist client in developing SMART behavior goals
Use confidence rulers
Explore strengths and supports
Ask client to restate and commit to goals
Affirm the client's ability to achieve goals
What are the steps included in the SESSION CLOSE checklist for initial coaching session?
Express appreciation for the client's work
Discover and reflect on what was learned
Confirm readiness, confidence, and commitment
Ask for feedback
Schedule next sesssion
Define the time frame for subsequent coaching sessions
Opening- 2 mins
Goal review - 6 mins
3 month goal review - 2 mins
Generative moment - 12 minutes
Goal setting - 6 minutes
Session close - 2 minutes
How often should you review 3 month goals?
At least monthly
The ideal approach to coaching for each client is largely determined by what three areas?
Intelligence level
Personality and preferred coaching style
Their learning style
Describe a few coaching styles
Authoritative - tell them what to do
Nuturing - Gentle compassionate
Entertaining - respond to humor
Pace - No nonsense, time oriented, straight forward
Educator- lots of questions, need info
What activities help you get into the coaching mindset?
Relaxation technique, review of goals, formulating open-ended questions, practice mindfulness
Distinguish between the doing and being skills of coachinngance
Doing skills are core competencies, active listening, open-ended inquiry,
reflections, summarizing, silence, strengths, decisional balance, change talk, develop discrepancy, roll with resistance, rulers. working with emotions, best self
Being skills - are not concrete, have to do with a presence, mindfulness, empathy, warmth, affirmation, calm, zest, playfulness, courage, and authenticity
What are the 5 categories of the signature strength model?
Wisdom, courage, humanity, justice, temperance, transcendence
What are the 6 categories of the signature strengths model?
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence
Describe the wisdom and knowledge category and name some of the associated strengths
Cognitive strengths that entail the acquisition and use of knowledge
Creativity, Curiosity, Open-Mindedness, Love of Learning, Perspective
Describe the courage category and name some of the associated strengths
Emotional strengths that involve the exercise of will to accomplish goals in the face of opposition, external or internal, persistence, integrity, vitality
Describe the humanity category and name some of the associated strengths
Interpersonal strengths that involve "feeling" and befriending other's, love, kindness, Social intelligence
Describe the justice category and name some of the associated strengths
Civic strengths that underlie healthy, community life. Citizenship, fairness, and leadership
Describe the Temperance category and name some of the associated strengths
Strengths that protect against excess, Forgiveness/Mercy, Humility/Modesty, Prudence, Self Regulation
Describe the Transcendence category and name some associated strengths
Strengths that forge connections to the larger universe and provided meaning. Appreciation of beauty/excellence, Gratitude, Hope, Humor, Spirituality
To increase warmth as coaches, it helps to remember ___________________________
Our best experiences with people
Which being skills are central to coaching presence?
mindfulness, empathy, warmth, affirmation, clam, zest, playfulness, courage and authenticity
Describe the role of modeling in coaching
We need to model in out own lives the very attributes of health, fitness, and wellness that we assist our clients to create
Describe why it is important for coaches to practice self--care
Coaches need to take care of themselves (emotionally, physically, intellectually, socially and spiritually) to maintain health and balance, replenish energy and motivation and to grow as a person
Describe various ways to practice self-care
eating a healthy diet, engaging in regular physical activity - Self care goes beyond these basics and can incorporate your physical surroundings, developing a practice that exercises your mind and soul, balancing your family, social, and work demands with time to unwind by spending time in nature, soaking in a hot bubble bath, watching a beautiful sunrise, listening to your favorite music [Show Less]