Chapter 19 Lifestyle Modification & Behavioral Coaching

Purpose Elite fitness professionals have not only mastered exercise science, they also have a working knowledge of: Psychology Motivation Peak performance How to facilitate lifestyle changes

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

Stages of Change 1. What experiences with physical activity have they had in the past? 2. What worked best to help them stick to an exercise program? 3. What worked the least? What contributed to their quitting an exercise program? 4. During the last 6 months, what kept them from exercising? 5. How did they keep up their exercise program when disruptions got in the way? Lack of time? Travel? Holidays?

Importance of Effective Communication Skills 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.

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,

Group Influences on Exercise There are various persons whose influence may either help or hinder clients’ abilities to reach their fitness and wellness goals: 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: 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 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.