[dropcap style=”font-size: 60px; color: #00adef;”] W[/dropcap]e’ve covered most of this in our introductory 1:1 Coaching session.
However I wanted to include a copy of the framework here in the coaching members area as a handy reference.
If you’re ever feeling stuck, this is the place to come (and of course our private discussion area!).
STEP 1. WHAT’S YOUR GOAL?
You need to know where you’re going in order to get there. Refer back to your strategy session notes if you need a reminder.
And if you’d like to change your goal, by all means go for it! Just let me know so we can adjust the plan accordingly.
If you haven’t already, the ‘Perfect Food Day‘ exercise is great for visualizing a really clear picture in your mind.
STEP 2. WHAT’S YOUR COMPELLING REASON?
Change is hard!
So if you’re going to stick to your resolve to achieve your goal, you need a motivating reason to get you through the tough times.
Ask yourself why you want this change?
Or another way to look at it is, what’s going to happen if I don’t make this change?
Most of the big changes I’ve made in my life from stopping over-drinking to ending my struggles with food have all happened when I’ve been crystal clear on my reason to change.
STEP 3. WHICH PROBLEM(S) DO YOU NEED TO SOLVE?
As I shared with you in our Strategy Session, there are 2 types of problems which we need to solve for in order to get healthy and achieve our goals.
Food Problems and Non-Food Problems.
While it can feel overwhelming, however when I started to break this down for myself, the path became much clearer.
And less daunting.
Rather than trying to tackle everything at once, the best approach is to focus on one thing at a time.
So read through this list, start noticing which problem seems the most urgent or compelling for you right now.
Don’t over think it.
Which one area, if you fixed it, would make the biggest difference?
FOOD PROBLEMS
1. Types of Food
This is the area most modern diets focus on. What you eat is important but it doesn’t need to be an all or nothing proposition.
Personally I find a Low Carb / High Fat approach focusing on real food and lots of veggies works best to keep my diabetes and blood sugar under control.
However the optimum types of food for you may be very different.
The key is to be open to experimenting AND observing how different foods make you feel. It’s the only way to discover the ideal diet for your specific situation and preferences.
Don’t worry, I’ll be guiding you through this as part of our work together.
2. Quantity of Food
If you’re anything like me, you’ve been through the roller coaster of over-eating and restricting. No fun for anyone.
The good news is there are plenty of tools we can use to help guide you to that ‘Goldilocks’ sweet spot.
3. Frequency of Meals / Snacking
When you eat can be just as important as what. I’m convinced that we aren’t designed to be constantly grazing all day. Especially those of us with blood sugar control issues.
I prefer to have an 8-hour ‘window’ of eating where I have lunch, afternoon tea and then dinner. This way I’m giving my body 16 hours every day to process and burn the nutrients I’m eating.
4. Meal Planning
This includes all the organization and planning that goes into actually getting healthy meals on the table. It’s one of the most common problems and there are many different approaches we can experiment to turn you into a planning ninja (or not!) – depending on your preference.
NON-FOOD PROBLEMS
1. Mindset / Psychology
Overwhelm / Confusion / Fear / Doubt / Limiting Beliefs.
The mindset or psychology piece is huge. And no less important than the food side of things.
See the Mindset Bonus for more specifics with overcoming these challenges.
2. Sleep
Sleep plays a critical role in regulating our hunger and satiety hormones, leptin and ghrelin. Which is why it’s particularly difficult to eat with a normal appetite if we haven’t been getting enough rest.
3. Stress
Stress goes hand in hand with a lack of time and is problematic because it tends to lead to poor food choices. And out of whack cortisol levels (the stress hormone) which impact the balance of the hunger hormones. It’s a viscous cycle.
4. Hormones
We’ve already covered the hunger hormones (leptin and ghrelin) and the stress hormone (cortisol), however there are other hormones that can be problematic. Especially the fat storage hormone (insulin) which is elevated in people with diabetes. The sex hormones can also play a role especially during menopause.
The joys of womanhood!
And of course the balance or interactions between the hormones play a key role as well.
5. Physical Activity
Exercise is a funny one. The research clearly shows that exercise doesn’t help people lose weight. And yet it is significant in helping those who do lose weight to maintain their loss.
Either way there are so many benefits from physical activity from better mood and mental health to better sleep. The key is to finding the types and amounts of exercise that you enjoy. It’s all about being internally motivated because you love it rather than forcing yourself to do it because you ‘should’.
6. Social Situations / Relationships
Eating out, travel and social gatherings can make it more challenging to eat as well as you’d like. If this is your downfall, don’t worry there are plenty of tools we can experiment with to make these aspect of life the fun experiences they should be.
7. Emotional Eating
Nothing to be ashamed of! I’ve certainly had my times when I’ve used food as a way to cope with my emotions. Getting a little out side of my professional experience here, however happy to share what’s worked for me personally to tackle this big one.
8. Specific Health Challenges
Such as insulin sensitivity, disease, other existing problems, gut health after antibiotics.
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Here’s the list summarized:
FOOD PROBLEMS:
1. Types of Food
2. Quantity of Food
3. Frequency of Meals / Snacking
4. Meal Planning
NON-FOOD PROBLEMS
1. Mindset / Psychology
2. Sleep
3. Stress
4. Hormones
5. Physical Activity
6. Social Situations / Relationships
7. Emotional Eating
8. Specific Health Challenges
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STEP 4. IDENTIFY HOW ARE YOU GOING TO SOLVE YOUR NUMBER 1 PROBLEM?
Don’t worry! You’re not on your own.
This is the part of coaching where the real magic happens… Head over to the discussion area to get cracking!