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HEALTH AND WELLNESS COACHINGa transformative journey

towards better health and

well- being

Excel Health and Wellness Coaching

HEALTH & WELLNESS COACHING([FHO�3K\VLRWKHUDS\�DQG�:HOOQHVV�RHUV�VWHS�E\��VWHS�KHDOWK�DQG�ZHOOQHVV�FRDFKLQJ�programs, equipping you with valuable tools to help you make positive steps towards lasting

change.

2XU�FRDFKLQJ�SURJUDPV�DUH�WDLORUHG�WR�\RX��HQVXULQJ�WKH\�ȴW�ZLWK�\RXU�JRDOV��\RXU�VFKHGXOH�and your lifestyle.

WELLNESS COACHING$W�GLHUHQW�WLPHV�LQ�RXU�OLYHV�WKHUH�LV�RIWHQ�D�KXJH�JDS�EHWZHHQ�ZKDW�ZH�ZDQW�WR�DFKLHYH�DQG�what we actually achieve. This can make us feel frustrated and unbalanced.

Wellness Coaching helps to close this gap, helping you identify the barriers holding you back,

and to make positive shifts in behaviour and beliefs. This process can also help you build self-

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Helping you achieve balance, today and in the future…

Our personalised step-by- step program

blends coaching psychology, behavioural

change, positive psychology and spirituality to

empower you to:

- clarify what you want

- understand why you want it

- identify the barriers holding you back from

achieving your goals

- create a realistic plan for your wellness

goals that you can apply today and in the

future.

The Excel Health and Wellness Coaching Programs have been developed from Positive Psychology

principles, Motivational Interviewing techniques, Solution-focused Counselling and the Heath Coaching

Australia Model of Health Behaviour Change by leading psychologist Janette Gale. They have been

inspired by Joanna Rushton, director and facilitator of the Energy Coaching Institute.

Key Elements for Health Behaviour Change

WHY?...MOTIVATION TO CHANGE– Readiness

– Importance

Ȃ�&RQȴGHQFH

– Values

WHAT?...GOALS– General goals

– SMART goals

HOW?...ACTION PLANNING– Support

– Barriers and Obstacles

– Positive Self- talk

– Measuring your success

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4

Motivation: Exploring your WHY?

+ Simon Sinek, author of ‘Start with Why’ says, “It doesn’t matter what you do, it matters why

you do it”

+ Exploring your why gives meaning and purpose to your choices, behaviours and

experience

+ It provides you with inspiration and motivation to achieve your health and wellness goals

+ $VNLQJ�ZK\�PDNHV�\RX�UHȵHFW�RQ�\RXU�FRUH�YDOXHV�Ȃ�WKH�GULYLQJ�IRUFHV�EHKLQG�ODVWLQJ�change

+ It is important to take the time to consider your motivation for wanting to make a change

WR�\RXU�FXUUHQW�OLIHVW\OH��7KLV�ZLOO�VWUHQJWKHQ�\RXU�FRPPLWPHQW�DQG�VXVWDLQ�\RXU�HRUWV�WR�PDNH�ORQJ��ODVWLQJ�FKDQJHV��<RX�DUH�PRUH�OLNHO\�WR�VXFFHHG�LQ�\RXU�HRUWV�WR�FKDQJH�LI�\RXU�motivations are based on what YOU want for yourself, not on what others may want or

expect of you.

How ready am I? Why is it important to me? Do I think I can do it?

IMPORTANCE

CONFIDENCE

READINESS TIMING

Copyright Health Coaching Australia

+ <RXU�Ȇ5HDGLQHVV�WR�&KDQJHȇ�LV�LPSDFWHG�E\�LPSRUWDQFH��FRQȴGHQFH�DQG�WLPLQJ��<RX�PD\�feel that making a particular lifestyle change is very important, but you may lack the

FRQȴGHQFH�LQ�\RXU�DELOLW\�WR�GR�VR��$OWHUQDWLYHO\��\RX�PD\�IHHO�YHU\�FRQȴGHQW�WKDW�\RX�could make a change, but don’t see it as all that important.

+ Importance: this relates to your personal values and expectations about change

DQG�KHOSV�\RX�ȴJXUH�RXW�ZKDW�\RXU�VWURQJHVW�PRWLYDWLQJ�IRUFHV�DUH��ΖI�\RXU�UHDVRQV�IRU�pursuing your goal are not important enough, you will be less likely to persevere.

+ &RQȴGHQFH� this is an essential ingredient to change. You need to believe you are capable

of initiating a change in your lifestyle, and that you have the skills to follow your goal

through. Ultimately, you are more likely to make a change if you believe that it will lead

to positive outcomes and that you will be able to harness the skills needed to achieve

that change.

+ Timing: sometimes we think we are ready, when we in fact are not. When to begin

the process of change is just as important as the other elements. Often times we use

the excuse that we are too busy, sometimes we are getting in the way of ourselves and

RWKHU�WLPHV�ZH�WUXO\�DUH��&KDQJH�WDNHV�WLPH�DQG�HRUW��VR�FKRRVLQJ�D�UHDOLVWLF�WLPH�WR� start is essential.

Take a moment to answer these questions below:

���EHLQJ�ȆQRW�DW�DOO�UHDG\���LPSRUWDQW���FRQȴGHQWȇ�DQG����EHLQJ�ȆH[WUHPHO\�UHDG\��LPSRUWDQW���FRQȴGHQWȇ�

READINESSHow ready are you to make a change to your lifestyle?

0 2 4 6 8 ��

IMPORTANCEHow important is to you personally to make this change to your lifestyle?

0 2 4 6 8 ��

CONFIDENCE+RZ�FRQȴGHQW�DUH�\RX�WKDW�\RX�FDQ�PDNH�WKLV�FKDQJH�WR�\RXU�OLIHVW\OH"

0 2 4 6 8 ��

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Personal Values

+ Health: :KDW�TXDOLWLHV�GHȴQH�\RXU�LGHDO�KHDOWK"� E.g.

- feeling energized throughout the day

- feeling relaxed

- pain free body

- average 6-8 hours deep sleep per night

+ Relationships: What qualities do you value in your relationships with others and with yourself?

E.g.

- trust

- authenticity - empathy

+ Career: What values, abilities and qualities do you bring to your work place?

E.g.

- commitment

- organisational skills

- creative problem solving

+

Decision to Change

0DNLQJ�DQ\�OLIHVW\OH�FKDQJH�LQYROYHV�WUDGH�RV��<RX�PD\�EH�LQ�WZR�PLQGV�DERXW�ZKHWKHU�RU�not to change. On the one hand, you may want to improve your health, and on the other

KDQG�\RX�PLJKW�IHHO�FRPIRUWDEOH�ZKHUH�\RX�DUH���DV�LW�GRHV�WDNHV�HRUW�DQG�HQHUJ\�WR�DOWHU�\RXU�URXWLQH��0DQ\�RI�XV�SXW�R�WKH�GHFLVLRQ�WR�DGRSW�D�KHDOWK\�OLIHVW\OH�DV�ZH�JHW�VWXFN�WKLQNLQJ�DQG�FRQVLGHULQJ�LW��([SORULQJ�WUDGH�RV�LV�WKH�NH\�WR�XQFRYHULQJ�PRWLYDWLRQ�IRU�successful change.

Making a decision one way or the other

one way of working through this is to consider the pro’s and con’s of making changes.

+ There are good reasons for doing what you are currently doing. So, what do you like about

what you are currently doing? What is working for you?

+ If you continue down your current path and don’t change anything, what will happen in

the long-term?

+ Even if you make some changes, there will be a downside to this. What are the

disadvantages of changing things?

+ :KDW�DUH�WKH�EHQHȴWV�RI�FKDQJLQJ"�:KDWȇV�LQ�LW�IRU�\RX"��VKRUW�WHUP�DQG�ORQJ�WHUP�

Goal Setting

Exploring your options

In order to get on your way towards better health and well-being, it is important to explore all

the available and realistic options for achieving your goal.

Consider what you want to achieve and then generate as many ideas as possible for how you

might achieve this.

)RU�H[DPSOH��VD\�\RX�ZDQW�WR�VWDUW�H[HUFLVLQJ�LQ�RUGHU�WR�IHHO�ȴWWHU�DQG�ORVH�VRPH�ZHLJKW��What are all the possible options and strategies you can think of?

Brainstorm keeping these questions in mind:

+ what has helped in the past?

+ what haven’t you tried before?

+ what has stopped you in the past?

+ what are all of your options now?

GENERAL GOAL

Smart Goal Setting

7R�WXUQ�\RXU�VHOHFWHG�RSWLRQ�LQWR�DQ�HHFWLYH�JRDO��consider making it SMART:

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M - Measurable and Meaningful

A - Achievable and Attractive

R - Realistic and Rewarding

T – Timely

For example,

I want to lose 5kg

�WKLV�LV�VSHFLȴF��PHDVXUDEOH�DQG�DWWUDFWLYH��KRZHYHU�LV�LW�personally sustainable, meaningful and achievable in the

WLPH�IUDPH�\RX�ZLVK�WR�DFKLHYH�LW"�

versus

YOUR SMART GOAL

Ζ�ZDQW�WR�EH�KHDOWKLHU��ȴWWHU�DQG�OHDQHU (this is more expansive and in being so it

allows you to keep feeling motivated. If your

weight has not changed yet within the time

frame selected, you are still succeeding in

feeling better about yourself, noticing volume

shifts in your body and feel more toned, as

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Action Planning

Actions are the physical aspect of goals. They are the “doing” steps towards your health and

wellness goal or journey.

:KHQ�FUHDWLQJ�D�SODQ�\RX�QHHG�WR�FOHDUO\�GHȴQH�WKH�JRDO��WKH�DFWLRQ��WKH�VWHSV��DQG�DQ\�resources required to support you to achieve your goal.

For example:

GOAL ACTION STEPS RESOURCES

Improve sleep

routine

ΖQ�EHG�EHIRUH���SP�during week

WXUQ�R�SKRQH� DW���SP

set ph reminder

��PLQ�EHIRUH

QR�PRUH�FDHLQH�RU�stimulants after 3pm

buy or download

relaxation CD

listen to relaxing

music

deep breathing

exercises

Identify and Overcome Barriers

“Whether you think you can, or you think

\RX�FDQȇW�Ȃ�\RXȇUH�ULJKW�ȋ��+HQU\�)RUG�

ΖW�LV�LPSRUWDQW�WR�EH�PLQGIXO�RI�WKH�PDQ\�GLHUHQW�ZD\V�WKDW�a barrier may emerge as they can be both conscious and

subconscious barriers that undermine your healthy aspirations.

Lets explore some of these barriers.

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E�Ȃ�(PRWLRQV��)HHOLQJV�VXFK�DV�KDSSLQHVV��DQJHU��IHDU�

S�Ȃ�6LWXDWLRQV��)LQDQFLDO��VRFLDO��PHGLFDO��HQYLURQPHQWDO�

T Ȃ�7KRXJKWV��%HOLHIV��H[SHFWDWLRQV��DWWLWXGHV��DQG�H[FXVHV�

Take a common barrier: lack of time and competing priorities.

Reviewing our priorities is easier said than done, however sometimes it can help to start by

simply re-framing what you want to do. Rather than saying “I don’t have time,” could you say,

ȊJLYHQ�WKLV�LV�LPSRUWDQW�WR�PH��KRZ�FDQ�Ζ�ȴQG�WKH�WLPH"ȋ

%DUULHUV�YDU\�IRU�HDFK�LQGLYLGXDO��2QFH�WKHVH�EDUULHUV�KDYH�EHHQ�LGHQWLȴHG��\RX�FDQ�WKHQ�construct strategies and a contingency plan to overcome them. This process is about

SUREOHP�VROYLQJ��DQG�JHWWLQJ�LGHDV�IURP�\RXU�FRDFK�DQG�IULHQGV�WR�JHW�D�GLHUHQW�SHUVSHFWLYH�on the obstacle.

Trying to change your lifestyle and maintain your changes

can be challenging. Even with a good plan in place and

the best of intentions, you will come across barriers

�FRPPRQO\�UHIHUUHG�WR�DV�REVWDFOHV�RU�URDG�EORFNV��WKDW�could undermine your success. Therefore, learning to

identify potential barriers is an important part of your

lifestyle change journey.

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12

Constructive Thinking and Positive Self-Talk

Turning negative thoughts into positive thoughts

'R�\RX�HYHU�ȴQG�WKDW�\RX�JLYH�\RXUVHOI�H[FXVHV�DQG�MXVWLȴFDWLRQV�WR�VDERWDJH��\RXUVHOI�RXW�of the things that you intended to do? On the one hand, negative self-talk can stop us from

taking action and achieving our goal. On the other hand, positive self talk can help us take

action and achieve our goals. The key is to create a dialogue that talks you in the direction

RI�ZKDW�LW�LV�\RX�ZDQW�WR�IHHO�LQ�D�ZD\�WKDW�PDNHV�\RX�IHHO�FRQȴGHQW�WKDW�WKHUH�LV�D�SRWHQWLDO�to succeed.

THOUGHTS

POSITIVE+

NEGATIVE-

ACTIONS NO ACTIONS

ACHIEVE YOUR GOALS DON’T ACHIEVE YOUR GOALS

BARRIERS / THOUGHTS &

FEELINGS

NEGATIVE SELF-TALK

ALTERNATIVE / SUPPORTIVE PERSPECTIVE

PROBABILITY OF STICKING

TO GOAL WITH NEW

PERSPECTIVE

(0-10 RATING)

NEW ENCOURAGING

STATEMENT

I’m too tired to

exercise

I had a bad

sleep.

I’ll be even

more tired if I

get up early

I will feel more

energized if I

do some light

exercise con-

sidering I didn’t

sleep well

7 I am learning

to do exercises

that energize

me when I

feel tired, as

opposed to

forcing myself

to train hard

when I don’t

have the

energy

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Planning for Success

In order to stay accountable and manage your success, it is important to track your progress.

7KLV�FDQ�EH�DFKLHYHG�LQ�D�QXPEHU�RI�GLHUHQW�ZD\V��GDLO\�UHPLQGHUV��KDELW�FKDQJH�GLDULHV��and calendars.

MORNING MIDDAY AFTERNOON EVENING

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

TOTAL DAYS

MET GOAL

Notes

info@excelphysio.com.au

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