Lifestyle change

Lifestyle change

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  Postgraduaat ‘FUNCTIONAL TRAINER’ HOW PEOPLECHANGE? Lifestyle change interventions for fitness professionals
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  Postgraduaat ‘FUNCTIONAL TRAINER’ COACHING FORSUCCESS Lifestyle change interventions for fitness professionals
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  Research by psychologistJames O. Prochaska, Ph.D., an internationally renowned expert on planned change, has repeatedly found that change occurs in stages. To increase the overall probability of success, divide a behavior into parts and learn each part successively. Strategy: Break down the behavior Almost all behaviors can be broken down. Separate your desired behavior into smaller, self-contained units. He wanted to go to work by bicycle, so he wrote down what that would entail: waking up, showering, dressing, preparing breakfast, eating, getting on the bike by 8:30 AM, parking and buying coffee—all #1. All Behaviors Are Complex
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  We resist change,but fear of the unknown can result in clinging to status quo behaviors—no matter how bad they are. Strategy: Examine the consequences Compare all possible consequences of both your status quo and desired behaviors. If there are more positive results associated with the new behavior, your fears of the unknown are unwarranted. If she didn’t get fitter she would probably never been able to get pregnant and start a family #2. Change Is Frightening
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  Reinforcement-not punishment-is necessary forpermanent change. Reinforcement can be intrinsic, extrinsic or extraneous. According to Carol Sansone, Ph.D., a psychology professor at the University of Utah, one type of reinforcement must be present for self-change, two would be better than one, and three would be best. Strategy: Enjoy the act Intrinsic reinforcement occurs when the act is reinforcing. I will run the Marathon of N.Y. in 6 months, but I enjoy every run in my training plan Strategy: Admire the outcome An act doesn't have to be enjoyable when the end result is extrinsically reinforcing. For instance, I hate #3. Change Must Be Positive
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  In a groupclass of 20 participants, the instructor yelled, "No pain, no gain," amid gruelling instructions. After four weeks, only three participants remained. Uncomfortable change becomes punishing, and rational people don't continue activities that are more painful than they are rewarding. Strategy: Take baby steps Write down the behavior you want to change. Then to the right, write your goal. Draw four lines between the two and write a progressive step on each that takes you closer to your goal. The first week, go once a week for a morning walk before work, then add one day each subsequent week until you achieve your goal of 5 days a week. Strategy: Simplify the process Methods of changing are often unnecessarily complicated and frenetic. #4. Being Is Easier Than Becoming
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  Surprise spells disasterfor people seeking change. Knowing more about the process allows more control over it. Strategy: Monitor your behaviors Some therapists insist on awareness of both current and desired behaviors, but research suggests it's sufficient to be aware of just the new one. In a journal, she recorded every morning she went for a walk Strategy: Request feedback Reflecting on personal experiences with others is key to successful change. Every last Friday of the month she discuss with jer Personal Trainer the changes she made #5. Know More, Do Better
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  Postgraduaat ‘FUNCTIONAL TRAINER’ COACHING FORSUCCESS Lifestyle change interventions for fitness professionals CHANGE IS A PROCESS, NOT AN EVENT
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  How do myhabits define who I am How can routines change my lifestyle? Who are the people I should follow to get the results I want? What is the blueprint to my success? What do succesful people do that I am missing? Who are the people I surround myself with? What does BELIEF have to do with lifestyle change? What action do I need to take NOW to change my lifestyle? WHAT QUESTIONS SHOULD I ASK MYSELF?
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  WHERE TO STARTFROM?
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  Specific. • A commongoal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage. Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.” Measurable. • A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number. Attainable. • Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. • Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. • A measurable, attainable goal could be, “I will lose 7% of my body weight.” Relevant. • Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating. • Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you. Time-bound. • Include an end-point. Knowing that you have a deadline motivates you to get started. • Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
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  Thankyou, thankyou verymuch! [email protected]