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8.29.19 HCTP March19 Check-In Call #4

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>> My name is Amy, and I work in the Education team here at Integrative Nutrition. I was a classroom teacher for 10 years and then brought my education skills over to the IIN team and work on curriculum development for the Education team. I actually took the program in 2015 from a personal transformation perspective, but I found that I learned so much in just my interpersonal relationships with others and business sense just through going through the program and interacting with the coaching and business content. In any event, I'm so excited to be connecting with you all today. And you'll also be hearing from Tessa and Anne today as well. The main purpose of these check-in webinars is to review the curriculum and check in on how you're doing with it. It's also a space to connect as a global community as this is a virtual program. These check-ins are not a graduation requirement, but we think they're a great way to interact with us and to review your module contents. So we'd love for you to join us whenever you can. Keep in mind, if you're unable to attend a call live, we always add a recording to the Connect section of the Learning Center for you to review at your convenience. During the call, we're going to highlight some of the most important topics in the last few modules, chat about what's coming up next, and as always, we're going to open it up to questions. We'd love for these calls to be as interactive as possible. So we'll ask you questions throughout and we'd love you to share your answers and comments with us. >> Excellent. Thank you. And hello, everyone. My name is Tessa. I went through the program here at IIN in 2010. And I'm a course advisor here. So I have been in the IIN community for almost 10 years now. And it's just so great to be here with you guys. As Amy was saying, we're going to try to address all of your questions, but unfortunately, we won't have time for all of them today on the call. So we also don't want to just give you brief answers to questions that really might require some more time to answer because sometimes they get really specific, right? So, you know, sometimes we have the time to do that here on the call because these calls, you know, they are an hour long, but sometimes we don't. So we always encourage you to reach out to our Student Success team. Our Student Success team is our support team here at IIN who have all gone through the Health Coach Training Program. And they've since launched really cool businesses like we have people on there who have skincare lines, who have health coaching practices. We have people who do wellness retreats or even people who've gone on to become dietitians. And they're an amazing resource. You know, our team connects with you one on one here by email and phone support. And they can really spend more time with your questions about course logistics, health coaching, really any questions that you have at all, as a current student and alumni. So in short, you really get that individual attention and assistance from someone here at the school who can really spend that time supporting you, answering your questions, really just being there for you. And today, we have Anne with us from Student Success. So she'll be helping to answer all of your questions over in that Questions Chatbox during the webinar. Anne, do you want to get on and say hi? >> Hi. Yes, I would. Thanks, Tessa. Hi, everyone. My name is Anne and I'm on the Student Success team as Tessa mentioned. I graduated from the program in 2016. And I love working here, love working with all of you. Please call us, we love chatting with you. We talk all things Health Coach Training Program related, Ambassador related, and our postgraduate courses as well, so super happy to be here today. I'll try to answer all your questions as best I can. And then also just give us a call any time. Okay, bye. >> Okay, great. So let's go ahead and get started. Type in your name and the last thing that you ate. Tessa, what was the last thing you ate? >> Well, I think you just watched me... Right before the webinar, I needed to eat something really quick. So I got some organic cereal, which is a little off brand for me, I'll say, but it was delicious. The brand Barbara's and I had a little bit of some almond milk in there. So that was the last thing I ate. How about you? >> Perfect. It is a lot healthier than my last thing actually. I tried something new this morning with taking my vitamins before I left the house. And usually, I have breakfast at home and I did not. So I was like on the train platform feeling super nauseous. And I had to run to one of the little kiosks and buy like whatever I could. So I had a little protein bar, it happens, but feeling a lot better. So let's check-in with you guys and see what you are up to, what you've eaten recently. Danny Webster is here with us today and says, "Delicious salad." That sounds wonderful. I'd like some of that for lunch. Linn says, "Homemade vanilla almond granola." Yum. And another Linn says, "Boiled eggs." That also is one of my faves for breakfast. Dee had peanut butter crackers. And Melissa says, "Two eggs scrambled with spinach, onions, and brussels sprouts." Oh, those fall veggies are starting to sneak back in and I'm so happy about it. Alyssa says, "Sea bass and risotto last night." Yum. And Katinka says, "My son gave me a piece of his apple with cinnamon on it." Well, that was very sweet of your son. Sounds like a delicious snack. Sierra just had an apple with almond butter. Delicious. Adriana says green juice. Holly says, "Native bread and natural peanut butter." Kristen says, "Cold brew with coconut milk. And it's only 8am in Los Angeles." That's very fair. You have the whole day ahead of you, Kristen. Lots of good things to get into. Christine also says, "Apple slices, strawberries, cheese, and banana." Lindsey says, "Organic blueberries with cinnamon." Oh, my gosh, there are so many great things. I'm seeing Shekinah had half a bowl of grits. Also sounds so good. Guys, you are making me super hungry. Thanks so much for sharing and also for being with us here today on the call. So Tessa's going to dive in here and get us started with our recap. >> Definitely. So many good things coming in. I agree. I saw a lot of kind of more autumn related items on the list here. Spaghetti squash being one of them, just makes me feel really inspired all of a sudden. So thank you, guys, so much for sharing. Yeah, so in this group of modules, we learned about cravings, right? So we've probably all experienced our own cravings at one point. You know, maybe you've had friends, family members, or potential clients really even share their cravings for all sorts of foods. And I'm sure even some of this content has you thinking about your own cravings, right? So I'd like to just get a sense right now. What kinds of foods you find yourself reaching for often? So go on over and share, you know, please share with us. Let us know, kind of, you know, what are your cravings usually? And have you made a connection between a craving and another need you might be seeking? I know that, for me, oftentimes I'll start reaching for chocolate when really what I need is protein. And that's something through years and years of trial and error I have discovered, but I'd love to just see from you guys. All right, well, first up, I mean, we have Christine saying, "Being pregnant." Tell us more about that. What sort of things are you craving, Christine? I'd love to know, it's always so interesting. All right, let's see we also have Pilar saying chocolate. We have Liz saying, "Yogurt and whole grain breads." We have Katinka saying, "My cravings used to be a glass of wine around 5pm." Yep, absolutely. I can totally relate with that. I'm seeing a lot of people saying chocolate here. We have Elaine saying, "Sometimes the craving for chocolate could really be magnesium." Yeah, that's absolutely true as well. Let's see. Einora says, "Craving gluten products when actually need some good fats." Love that. Yeah, absolutely. We have Lisal saying, "Cravings hit hard when PMSing. Recently, tortilla chips." Yeah, I think there are a lot of women that could probably really relate to that, myself included. This is great. Lindsey says, "Wine on the weekends, but recently did a 21-day detox and not craving." Oh, I love that. Yeah, they say that 21-day mark is really where you can sort of, you know, shift those patterns. So that's amazing. And yeah, it's one of those things where, you know, when you kind of remove something for a while and then you fold it back and you find that you're not constantly reaching for it as much. So that's great. I love that. I think I have one of those coming up too probably in October. Let's see, Christine says, "Blueberry muffins with a latte, but I've curbed it." Well, good for you. Yeah, it's one of those things that maybe you had a moment where you're like, "This isn't quite serving me the way it was at one point." And, you know, that's amazing that you were able to sort of course correct there. Awesome. So really, one thing that I want to point out to you guys is that cravings, they really just go so much deeper than the physical, right? You know, they can also be really tied to emotions. So how many times have we really just gone for our favorite food to comfort ourselves? You know, it's called comfort food for a reason. So those are just things to keep in mind as you coach clients, you know, to really ask questions and to probe deeper to see what's going on that may also be playing a role there, right? So we talked about some tips for navigating cravings with mindfulness. And really, what they were, there were three of them. They include, one, acknowledging the craving, right? So first, rather than trying to repress it or convince yourself the craving just doesn't exist, it's better to first acknowledge it, right? From there, the next step is to really explore the craving with that nonjudgmental curiosity. For me, that's really key, you know, really that nonjudgmental curiosity is everything, you know, rather than your first thought being, "Oh, no, you know, I shouldn't be craving and dreaming of this, you know, fresh chocolate chip cookie right now." Try to retrain yourself, right? Retrain yourself to think, "Interesting." You know, have that curiosity, say, "I wonder what it is about those chocolate chip cookies that I'm seeking." And there's no right or wrong here. Just simple nonjudgmental observation, right? And then three, proceed from a place of empowerment, right? The point of the steps is to really approach cravings with a bit of mindfulness, which allows us to make intentional dietary choices rather than just going on autopilot, like a lot of us do, right? It's totally okay to just take a step back and recognize that you want the food you are craving. In fact, it's often more effective and you end up often eating less than if you try to ignore it, right, which may increase the likelihood of bingeing later on. So never forget this that you know best, right? Sometimes eating a really rich food that we truly enjoy can be an aspect of primary food too. And that's great. But we want to make sure that our default isn't to use food as, you know, like a band-aid to cover up emotions that we don't really want to face. >> Tessa, that's so powerful. And I think that we all have different points in our lives, different times, depending on what's going on with our energy levels, etcetera. Work, home, relationships, we kind of default to food as that band-aid. But there's also some other exercises and practices you can do to help you analyze and deconstruct your cravings in a little bit more of a productive way. So one thing you can do, and this is something you can do with their clients as well, is looking for patterns around your own cravings. You know, usually, it's tied to something emotional. I know that's so true for me. And I feel like every emotional swing I have, I'm like craving a different food, I'm like, "What is happening right now?" So you can create an emotional cravings journal, where you can write down how you're feeling or the mood you're in when you feel that craving come on. And I think that the idea of the cravings journal isn't just to do it once for one meal, it's idea that, over time, you can start to pick up patterns kind of as Tessa was saying earlier, which she's noticed herself. It's like if she's not eating enough protein, then the cravings come on for chocolate. So those real bio-individual nuances can kind of come out through that practice. You can also sit and meditate on how you're feeling or you can start a nature walk practice where you reflect on who or what is moving you to crave. And, you know, as you're coaching someone else through secondary food, even beyond cravings, it's important to remember that you don't have to know everything, simply supporting someone as they work to improve their diet, reducing processed foods, you know, eating more fruits and vegetables and being mindful of sugar consumption can do wonders to improve their diet. And helping a client to find satisfaction in their primary food can often help them to gravitate towards more nutritious diets without making a ton of effort to actually, you know, modify their existing diet. So we'd love to hear from you guys, how do you manage cravings? I know for myself sometimes, as Tessa was saying earlier, I know that I need to like give into the craving a little bit. But for me, I really find it the cravings come on when I'm tired, you know, that 5 o'clock time. You know, for me, it's not the wine craving. It's like, I want the junk food that's easy to grab because I'm so hungry from the day, I don't feel... I'm tired and I don't want to do anything. So for me, what something I've noticed about that pattern, I've noticed in myself, I try to do a lot of meal prep on the weekends to have like really easily accessible things around. And I also when I do my grocery shopping, you know, I get a cup of meals that take like 10 minutes to throw together for those nights where I'm like totally exhausted and nothing else is doing it. Kind of like treating yourself, you know, like with the cauliflower pizza or something of that nature that feels a little bit more decadent but still has healthy aspects to it as well. How about you, Tessa? Do you have any tricks or tips to use? >> Yeah, well, I have quite a few cravings in the mix at all times. But I am inspired by the student who mentioned that the 5pm wine as a craving because that is something I've sort of been keeping in check with too. I think I associate that glass of wine with stress relief. And so what I've been really trying to do is acknowledge that. At the end of the day, I've had a whole work day. What can I do to actually unwind first so that I'm not using that wine to really manage the stress? The stress is already in the process of being managed. And then if I still want it, great. If not, that's okay. And then oftentimes, it's like there's this snowball effect that happens also. You know, if I'm like reaching for the glass of wine, then all of a sudden, I'm, you know, ordering takeout, you know, and then it just kind of snowballs. So really, it's about... Totally. It's like about just kind of checking in, really figuring out what's happening. And then, "Hey, if I still want to do those things, great, but it's coming from that place of mindfulness as opposed to just autopilot." So for me, that one resonates true lately. >> I think we can all relate to that, especially at least summer here in the east coast of New York, where we're located, and so you're just socializing a lot more, and I think that we can all relate to that as well. Really wonderful. All right, great. Let's take a look at what you guys think. What is coming up for you? What are some of these cravings? Jamie says, "Tequila when I'm stressed." Yes. Alcohol stress connection. It's so interesting, but I think Tessa had some great tips for you there. Erica says, "Improved the good fat and taken lots of tea." Yeah, Erica, this one works for me too. I find that when I'm like eating a lot more healthy fats, I'm less likely to like get those hunger swings that push me to, you know, snack on things. Jamie says, I'm probably going to mispronounce this, but, "Pranayama and mindfulness meditations." Sorry, I know that I said that incorrectly, Jamie, but it sounds like it's working for you. And that's really wonderful. So it's important. Erica says, "Fruit helps." Yeah. Sometimes these healthy swaps can help in the moment if they just know that it's something that you're prone to crave and it's not tied to something deeper. But I think kind of, to Tessa's point, it's important to look at like what that first thing is that triggers the craving and then kind of look under the hood, you know, like, what's causing that thing to come up for you. Is it stress? Is it, you know, wanting a little bit of attention or love or something like that, you know, the sweet things can come up for me in those moments? Elisa takes long walks or invests time in cutting up fruit salad, pop in a few pieces of fruit. That's great. Christine says, "I'll either crave a little and have what I want and not fret over it or I'll have something that is satiating to replace it." I think that not fretting over at piece is so challenging for so many people. Christine, it sounds like you're really at a great place emotionally and mentally around your food choices and hopefully the program's helping you all to work on that as well. But yeah, not feeling the guilt, no pain. Like I said I had a protein bar for breakfast, it's like really out of character for me. But in the moment, I needed it, and I feel zero guilt about that. Pilar says, "Put chocolate and make a cocoa tea because normally it appears when I'm cold and tired." That's such a great strategy. Really wonderful. Gosh, guys, you have so many wonderful tips here. Other people are saying, "Yeah, cup of tea or kombucha helps." And sometimes dates do the trick for you. I use that trick too, Mariana. I actually just learned something cool recently where you can put pecans inside of the middle of a date. And it tastes kind of like a turtle candy, like the chocolate caramel ones. So it's really delicious. And I've been still snacking on a few of those at night to kind of get myself out of the other sugar. Really great ideas here, guys. All right, great. Let's keep rolling. I'm turning it back over to Tessa here for our next topic. >> Yeah, thank you. So many good ideas in here, I really like that date trick. I'm going to try that. I think we have all of those items here in our headquarters, so I'm going to do that after the call. >> So yummy, so good. >> Excellent. All right. So also in this group of modules, you know, we had this great lecture from Jennifer Esposito called A Lesson on Listening. And I really loved this lecture so much because it really just emphasizes how frustrating it can be to have a feeling that something is wrong, you know, but not having any answers and how important it is to listen to your gut when it comes to your health. And I think that you're going to find a lot of clients face this issue. And really, I mean, this, I think, brings up an important point about being a health advocate for yourself, right? All of us should and really being able to truly listen to what your body might be telling you at any given time. But as Health Coaches, I think this video also just really highlighted why it's so important to make sure that you're truly listening to your clients because everyone is a bio-individual and not all issues will present themselves in the same way, right? So if you have a client who is experiencing something, you can help them by listening and encouraging them to get a second, you know, third, maybe even fourth opinion, and really just make sure that they know they have someone who is really hearing them, right? So if they're kind of in this position where maybe, you know, a doctor told them, they have one thing, and they're on some kind of medication and it's kind of spiraling out and they still don't feel better. You're really there to support them in figuring out how to make that right decision and really get those second opinions and kind of let, you know, help them to figure it out as well. You know, you're kind of there to support them in that way. And this lecture, I mean, it also really just helps to bring awareness at how wide ranging the symptoms for celiac disease can be, right? So I think that this is, you know, the gluten thing is something that's really common in everyone's, a lot of people's, journeys to getting healthier, right? And like Jennifer mentioned, you know, they can include everything from canker sores to infertility, which is part of the reason why it can just be so, so difficult to diagnose, right? We also learned the difference between celiac disease, a wheat allergy, and a gluten sensitivity. So I think it's worth reviewing that really quick. Celiac disease is an autoimmune condition in which gluten-containing grains like wheat, rye, barley, they cause the villi in the small intestine to become inflamed. And over time, they can actually flatten out and can lead to issues with nutrient absorption in gastrointestinal issues like diarrhea or constipation among many other issues, right? So celiac disease, and this is really important to remember, it affects about 1% of the population. Now next, there's a wheat allergy, which refers to an overreaction of the immune system to a foreign substance, which in this case is wheat, right? So symptoms might be similar to what you might think of when it comes to other allergies, like a runny nose, sneezing, but it can also cause things like diarrhea and constipation, so it can look a little different. And in really severe cases, it can even be deadly. And then lastly, there's the gluten sensitivity. Now this one always interests me because it's a little less understood. And it seems to be a growing issue. So this means that people don't meet the clinical diagnosis criteria for celiac disease or wheat allergy, but they still experience symptoms when they have gluten-containing products. Now gluten is something that clients are bound to have questions about because the gluten-free trend has just become so popular. I mean, you'll see it's on, you know, every bit of packaging. If you go to the grocery store, it says, you know, GF on basically everything. And many people find that they feel better if they remove gluten from their diets. So why might this be? I think a really important question here is what else are they removing, right? And really, the interesting thing is that for most people going gluten-free means that they're removing a lot of processed foods, and those foods are high in refined carbohydrates from their diets. So it might not be gluten so much as it's the fact that they're starting to focus on whole foods, right? And they start being a little more intentional about their diet in general, right? They're starting to pay attention. So, of course, this is certainly something that is just so bio-individual. And as we all know what works for one person may not work for another. You know, that's why I'd really love to hear from all of you. What are your thoughts on gluten? You know, do you work well on it? Do you avoid it? Maybe some gluten-containing foods work better for you than others. For me, I really fall into that camp where I think that when I'm being really mindful of sort of removing refined carbohydrates, as a result, I just feel much better. A lot of times, I'm like, "Okay, I got to cut out all this gluten that I'm eating." And then, you know, I feel a lot more energetic, I feel healthier, but then yeah, I'm removing a lot of these processed foods that are containing, you know, refined carbohydrates as well. But I'd love to hear from you guys. You know, let's see what the spectrum here is like on gluten. All right, well, we have Miranda saying, "I have celiac." Yeah. So you're part of that 1% of the population. And, you know, what's great there is that there are a lot of people who are suffering either with that or certain degrees of these types of sensitivities or allergies, like we mentioned. And, you know, that's going to be something that's really attractive for perhaps potential clients for you, Miranda, because you are going through this journey and kind of one of the more severe cases of it. And I think that a lot of people would really love to sort of glean that information from you as sort of that health authority in that specific field. So let's see what else. Christine says, "I have never noticed any issues with gluten. However, I do opt for gluten-free options when I see them." Excellent. Yeah, that's great. I'm really similar in that way. Lindsey says, "Personally, it doesn't bother me. However, I tend to naturally not consume it because I try not to eat a lot of refined carbs. However, I love fresh sourdough bread from the farmers' market." Awesome. Yeah, same here. I love that. Okay, we have Kim saying, "I do enjoy bread, but generally limiting refined grains does lead me feeling better. I wouldn't say that I am sensitive to it though." Yep. Awesome. All right, this is great. We have Valerie saying, "I think that the quality of the gluten makes a huge difference. If it's from another country, it doesn't cause as much distress in the body because, in the US, so much of our flours are genetically modified." Yeah. And I think that's interesting. And that's why I kind of wanted to get a sense too for you, you know, what gluten... Maybe some gluten products work for you or foods containing gluten work for you and some don't, and that's a huge, huge sticking point right there. Let's see. I'll read a few more off here. This is so interesting. We have Claudia saying, "I removed gluten seven years ago to try and clear rosacea without the use of antibiotics, and it made a difference. I do believe more and more processed foods, especially sugar will also impact my skin." I'm right there with you. Sugar really, really affects my skin. How does gluten... How do you feel about gluten, Amy? >> You know, it's so interesting. I think I'm similar to you. When I have gluten-free options, I try to opt for them. And I find that if I'm eating like white bread, or like bagels, like refined carbohydrates, like, they just like sit with me and I'm not hungry for like a day, like I'm just so full from it that it just, I don't know, my system just doesn't love it. But I'm really good with the whole grains, you know, so I don't think any sensitivities that are extreme there, but it's interesting that even just like one or two food spectrum or a food group can really, you know, trigger sensitivities in your body. And that's what bio-individuality is all about, right, like kind of figuring out those nuances. >> Oh, totally. Yeah, I love that. I'm really similar in the way that, you know, once I have that, you know, kind of those refined carbohydrates, you know, or gluten-containing and maybe not the best quality, I'm so sluggish like immediately. So really quality, it does come down to quality as well. And on that note, I mean, I'll read this last one that's really similar to a comment that just came in, Marianna says, "I've only had an issue since I moved to the US. I can eat all the bread in Europe." Yeah, I mean, definitely, you know, when I think it does make a huge difference, again, just sort of the quality and, you know, there's a lot of reasons why, you know, the gluten here in the US is going to differ a lot from gluten and products, you know, all over the world. You know, and again, this is just such a great example of bio-individuality. You know, some people are more sensitive than others and, you know, we have people on this call who, you know, do suffer from celiac or, you know, some people who, you know, feel that they're a little sensitive or maybe it's just more of the refined carbohydrates or quality. It's such an interesting thing to touch base with and really listen to your body about. >> Yeah, I think it's just a great thing to touch base on with clients. You know, like everybody is so different in this area, and they've heard so much information and misinformation and had so many different experiences that can often feel really confusing. And many of you guys are writing in here, "Like it took me a long time to realize that bread triggered this in me or, you know, that some kind of aspect of a carbohydrate or whole grain processed food made me feel terrible." And I think that you as a Health Coach can be really empowering in that area. All right, great. This is all so wonderful. Let's keep rocking and rolling here. And let's talk about another great topic we covered in this batch of modules, which was coaching through primary food. Now this is something as a Health Coach that we want you to keep coming back to with your clients, always bring it back to primary food. And part of the reason that we really push that is because, you know, your clients have heard the advice to diet and exercise over and over in 1,000 different ways, but no one really takes the time to stop and help them think about what's going on in their relationships that could be impacting their health or what could be happening in their finances. I'm working on a financial handout for the HCTP curriculum this week. And one of the statistics I just read was that in the United States, personal finances are the biggest cause of stress for people in a survey that I was reading. And beyond that, they found that the stress that they were feeling around their finances actually impacted other areas of their primary food, areas like their relationships or their health, you know, not paying for doctor's visits because they couldn't afford it or fighting with the spouse over how they will allocate their funds as they're both trying to work towards goals. So it's super interesting. And I think this idea that when you start to work on one area of primary food, it can really, you know, loosen up other areas, just by tackling your financial health, and thinking a little bit more deeply in this one area, you can actually positively impact your relationships, you can positively impact your health across the board, and I'm sure just there's so many other little connections that pop up for all of us within that in slightly different ways. So again, always coming back to the primary food 'cause it's such a high leverage topic for clients that they really haven't had the chance to explore that with another person and then again they can with a Health Coach. So you might be of thinking, "How do I do that?" And we did have a few tips to help you coach the primary food in this batch. So let's review those now. First and foremost, always trust your intuition. You really don't have to overthink what you're going to say or what you think you should be doing. Just use your intuition to help guide you where you go. If you ever get lost in a coaching session, you're kind of like, "Oh, gosh, they're going off the tangent. I don't know where to go next." Always bring it back to the Circle of Life, that tool is there to support you. And it helps you check in with each area of your client's primary food, you know, what's going on in each slice for them, and has anything changed recently, how satisfied are they with the state of their primary food and, you know, which areas keep coming up for them as areas that they struggle to find balance in, which areas are always consistently easy for them. Just helping them to notice those patterns can be super powerful over time. And ultimately, as a coach, you want to always listen more than you speak. And your client should be the one speaking during the majority of your session, and you'll find that if you're asking the right questions, this will come super easily. Your client will take the lead and help guide the conversation to whatever they want to go with it. And next, we really want you to remember that we're all holistic beings. And I can tell for many of your responses today that you already get that, you understand it, you're living it in your own lives. You know, our environment, our habits, our diet, who we spend time with, all of these things don't exist in isolation. Nobody lives in a vacuum, right? They all have an impact on us as multidimensional beings in one way or another. For example, if you're stressed at work, the impact that may go simply beyond the hours while you're at work, the stress might affect the quality of your sleep, which can end up affecting your dietary choices the next day, and then maybe we don't feel so great, and we skip our workout and are grouchy with our loved ones. I'm guilty of this entire chain reaction. So you can see that, you know, something that started with the career portion of the Circle of Life is also affecting relationships, health, joy, and physical activity. Everything's connected. And so when you're coaching, you can help build your client's awareness of this idea by asking high-mileage questions to dig deeper. And another really important thing to be aware of as a coach is your client's body language. You know, do they have their arms crossed? Is their brow furrowed? Are they sitting comfortably or do they look stiff? Do they seem like they're breathing fully or are they breathing more in their chest? Are they making eye contact? Do they have a good posture or they slouched in their chair? Pick one or two of those examples of body language and type in what the behavior might be communicating to you as a coach. If the client might be communicating something negative, is there something you can do as a coach to shift the energy? So go ahead and type your thoughts there in the Question box, you know, pick one body language that you might, you know, pick up on from a potential client in a session and discuss what that might communicate to you as a coach. And if you don't want to think about it in terms of a client-coach, think about it in terms of your interpersonal relationship. Think about how you pick up on the body language of your kids, your friends, your siblings, your loved ones, your co-workers. And, you know, what are the behaviors that you see on a day-to-day basis communicate to you? For example, you know, if a client or if a friend is biting their lip, they might be, you know, signaling to you that they're feeling anxious or nervous about something. And so as a friend or as a coach, I try to help them feel a little more at ease. And there are definitely many techniques you can use to do this. But we want to hear some of your ideas first. So let's take a look here and see what behaviors you guys chose and what you would do about it. Dee says, "Arms folded helps you pick up that they're not receiving the mind frame." Yeah, that's really great, Dee. I think that any time arms are folded, and sometimes even legs crossed, it's a signal that we're like closing ourselves off to receiving at that moment. And there are a lot of different ways you can come back to, you know, support your client and reconnecting with you. So it's a great reminder to the coach that you also want to be aware of your own body language. What are you putting out there? If you have your arms folded or your legs crossed, you know, what are you signaling to the client? Are they picking up on that maybe you don't want to listen to them or you're not able to hold the mental space for them? Some other great ideas coming in here is not being able to make eye contact or wringing their hands could show you that they're anxious. And lack of eye contact could mean that they don't trust you. Yeah, Sierra, like trust is so hard to build. And with some people, it comes very easily, and other people, you're going to have to work at it to really show them that you're there for them and to support them in opening up to you. And Kim likes to watch people's hands and thinks a lot can be learned or inferred through that particular body part. You know, "For example, wringing hands can show stress or that they're uncomfortable or maybe even embarrassed." Yeah, that's really wonderful, Kim, great observations. Jamie says, "A glaze over eyes and fidgeting. I might take deep breaths myself and really send out relax signals myself." Yeah, I think that's really great. Sometimes I see the glazed eyes, I don't know if you pick up from this call, but I'm quite the talker. So I notice that maybe I'm like, overloading someone else's ability to listen to that moment. And so it's kind of like, you know, coming back to getting them talking again. And Lana says, "The short answers can sometimes indicate a lack of trust," which I think is really true, especially one word answers kind of show you that they're not ready to go there with you. And that's okay. You know, you might find in a session that you're trying to guide them to talk about an area of primary food where, you know, they seem to be struggling somewhere like their relationships and maybe they're giving you one word answers. It's fine if that's not the area that they want to explore in the moment and just by, you know, zeroing in on how their body language and their answers are tipping you off to that, you can kind of move on to an area that they do seem to want to talk about a little bit more. So many great answers coming in. So a few other tips that we have for you guys to help your clients feel heard and to show that you're engaged in the conversation are to make eye contact yourself and just smile and lean in slightly to show interest in what they're saying. Nods show that you're understanding what's being said. Also, repeating back to them what you've heard can help them understand that you're actually really listening to them on a deep level. And avoid fidgeting or looking at the clock which can communicate your client that you're bored. In fact, if you set a timer for your session, you don't have to worry about the time at all, which can be super powerful. Does anyone have anything they'd like to add here, other tips to help your client feel heard and to show that you're engaged in the conversation? One tip that I like to use is saying the person's name when they seem restless or like they don't trust me, something about zeroing in, again, at different points in time, I always think like the more times you say someone's name in a conversation, the more they're going to trust you and realize that you care about them. There's something so powerful in that. And, Tessa, do you have any other tips here do you want to add? >> Yeah. Yeah, I know really... >> I put you on the spot. >> No, totally. I think there's a lot you can tell from somebody's body language. And also, I mean, I like what you're saying kind of about, you know, the trust thing to saying their name, I think oftentimes kind of repeating back what they've said too so that they know that they're being heard as well. And even starting that by saying, you know, what I'm hearing is, you know, just to make sure that you're on the same page, and I think that you find that from the little tricks like that that their body language starts to open up, kind of, in that more receiving way. Like I think some of you were saying, you know, they don't seem as closed off. >> Yeah, that's great. And I think along those lines too. You're making me think of the power of remembering things across sessions, you know, it's really helpful if you can like jot a few notes down at the end of the session of some personal details they brought up and then come back to what they said again, you know, the next time you meet with them. I know Joshua always says, like, knowing people's pet's names. I have a dog and I like love it when people ask me about my dog, like completely disarms me, and I like in the moment with them immediately. So figuring out what those things are for them to be really powerful. So great. Yeah, so let's keep moving on here. I want you to think about a time right now where someone else's body language made you feel like you weren't being listened to. What were they doing and how did it make you feel? Let's see, I'll give you guys a second here to formulate your responses. >> Yeah, I'll jump in here 'cause I'm thinking about, you know, a recent experience where... And I think this is going to be a common response is people looking at their phone when you're talking to them. >> Yes. >> I mean, I find myself being guilty of it too sometimes and I really try to check it because I don't know I think sometimes, you know, when somebody else is doing it, I'm like, "Okay, you're not respecting our time, you're not paying attention." And then somehow, sometimes when I'm doing it, I think, "Oh, no, no, no, but this is really important. I'm just looking at a quick text message. I'm going to make eye contact with the person in a minute," but that's not what they're seeing. So I think it's really important to rein that in. >> I think that's really, really important. I try to do that during conversations or like meals with people like keeping my phone in my purse, so like off the table or if it's there because I need it, I need to, like, you know, check in with someone in order to make sure that they have what they need in the moment. I like explain that and put my phone upside down on the table, you know, just so they know like, I'm looking for that important message to come in. And it's not about them. It's about me. Great, great tip, Tessa. Let's see what you guys have to say. Liz says, "A friend of mine starts to get jumpy, and it feels disrespectful, and they don't care what I have to say." Yeah, I think that restless energy that they're sending off shows you that they're ready for the next thing. It's a great observation. Sarah says, "When someone's talking to me with their bodies turned away from me." So interesting. The one thing I learned in teaching is to always look, sit side by side with kids, whenever you're doing a reading with them. It's a little bit, you know, disarming, but it shows that you're right there next to them as well, and your body's like side by side, it's a little less threatening and they feel like more comfortable to open up. But yet the positioning of your body in different types of conversations too is something to be really observant about because it communicates a lot about your presence. It's really great. Eleanor says, "When someone makes a lot of eye contact, they can feel intimidating. And I experienced this once in a first session." I've experienced that too. I think I'm pretty good at eye contact when someone is like not respecting the signals you're sending out and they're overwhelming you with their eye contact, it can definitely be a little bit too much. So I think it's a fine balance of not only trying to like put out the body language that will help in the moment but also observing the feedback you're getting and changing your body language in response to that. Great. Jamie says, "I have six kids, so LOL, I find they're not far removed from most adult behavior, fidgeting, lack of eye contact, and rush to small one word response." Yeah, "Yeah, Mom, I'm fine. I'm ready to go do this now." I think I've like heard that a million times myself from kids. So I completely understand what you're saying there, Jamie. And I think that they do model those adult behaviors in a more honest and transparent way sometimes where it's like more obvious that they're doing it and then you start to notice it more with the adults in your life and you're like, "Oh, interesting." So it's a great a great point. And Dee says, "I usually tell them to hold on, let me send this response real quick, I think, with her cell phone. So it's usually my kids, so I have to respond. But anyone else, I make wait." Yeah. And I think again, Dee, that's super respectful, like just communicating to the person at the beginning of your time together like, "Hey, just so you know, this is happening." And I think it's important also like depends if we're talking about this in the personal sense, you know, like if you're sitting down with a friend for a meal and you both like clear schedules to spend time together, I think that it's super appropriate to say like, "Hey, you know, my kids or my significant other or, you know, someone, my vet..." I don't know, "is going to be contacting me and I just need to make sure my phones here in case there's an emergency," I think that's super respectful. I think it's a little more challenging in a professional setting, you know, where you... A client is paying you for the time that you're spending with them. And it's important, I think, to definitely convey if you, you know, need to have the phone out for emergencies but then also to check yourself and think like, what is a true emergency? And what is an emergency to other people as well as it just that they're, you know, misbehaving for the babysitter or is it that they're, you know, like they're injured or hurt. You know, so I think thinking through those boundaries for yourself as well there can really help other people respect your boundaries as well. And Jamie, last comment here says, "In the Navajo view, eye contact is very rude." And I think that's so important to acknowledge that culturally, there's so many different nuances that you need to keep in mind and respect. I was telling Tessa about a friend of mine earlier who is going through a really hard situation in her life, and she is not talking to her family about it yet, and she's Vietnamese, and for her and in her family's dynamic, it is the respectful way to approach the situation, whereas, you know, for other people, for myself included, telling my family maybe the first thing that I do in that situation. So I think it's also really important to respect that there's different cultural viewpoints and different, you know, familial viewpoints as to what's appropriate and what's not and to be sensitive to those things when you are working with your clients. You know, asking them right up front, "Do you, you know, do you prefer this or do you prefer that," or if they meant something is not comfortable for them, you know, asking why, they might tell you that it's tied to something cultural or, you know, another life experience that made them feel uncomfortable by that action. So I think it's always important to ask why if the person you're sitting with, just from a space of wanting to learn more about them. Really great. Okay, guys, so much to say here on this topic. But I think we can just sum it up by saying it's great to have an awareness about body language as a coach. And if you have an accountability partner, you know, maybe you want to get together and film a session so you can review your body language with that person or just ask them for feedback and how they feel with your eye contact, how they feel with your body language during the session. And you can also do that exercise with, again, like your loved ones, your friends, your family, your co-workers, ask them about your body language they pick up on and how it's coming across for them. It's always a great approach, you know, I'm looking for constructive feedback. Okay, guys, so let's go ahead and chat about what is coming up next. I'll turn it over to Tessa. >> Perfect. Yeah. So let's chat about what's coming up with Module 20, which just opened for you guys. You'll be learning all about setting up your Health Coach Websites. So I know a lot of you are really excited about that. This is just a super exciting step in the journey. And I hope you guys are feeling really excited about it. I know I was just so pumped. But don't worry, you don't have to check out these resources right away. So don't feel that pressure, you know, especially if you feel like you have, you know, kind of other priorities right now. And if you're feeling overwhelmed by it and you really just want to, you know, focus on getting caught up on your modules, do that. But if you're up to date on your modules and you know, you've got some extra time, then we invite you to check these out and start working on them. I know that for some of us, it's super exciting. People just dive in and they can't wait to, you know, pick out all of their backgrounds and get all the wording in there. And for some people, it can feel really intimidating. And both are totally fine. You're also going to learn about setting your rates, which I know is always a really popular question on a lot of these calls and really choosing the right clients and starting to see clients, right? Also, with Module 25, you will be receiving your mid-certificate badge. So this signifies that you'll be officially ready to see clients. And we feel that this timing is perfect for that. Now you'll also get some fantastic resources released in your Business Toolkit, including your Marketing Materials Resources with Module 24, and your Business Development and Finance Resources with Module 25. So all of this will really line up perfectly with starting to see clients. So the way that this, you know, can happen is if you're doing your Health Histories, you might find that even organically, you get a paying client and so that timing is right around now we feel is when that starts to really happen. Now we won't go too deep into these topics right now. You know, we just want to make sure that you know what to look forward to in the coming weeks. A lot of exciting things coming up. This is a really awesome part of the course. But I just want to make sure we have enough time for your questions here. So let's open this up to Q&A. You can use the Questions box like you've been using to type in your answers or rather your questions, and we'll try and answer as many as we can. We'll read your questions out loud. We also encourage you, in general, just outside of this call to reference your resources in your Learning Center. For example, you can check your Course Schedule, your student handbook in the Documents tab, that's always going to give you a lot of information, you know, kind of just more like technical information and you can also click on the question mark at the top right hand corner of the Learning Center at any time. That's where all of our FAQs are. Our FAQs are so robust and built out, basically any question that you have can likely be answered there. Now we won't have time to answer all of your questions live on this call. So really, we're just going to focus on the questions that will be applicable to most students. So go ahead, start asking. Keep in mind that if you have a question, there's a really good chance someone else is wondering the same thing. So sharing here may really help other students who are going through that same challenge and will likely benefit from you asking. So yeah, let's dive in and take a look. >> Oh, I have a good one here that I want to jump on. So Jamie asked me, "Is the documents in the modules with clients?" Yes, absolutely, Jamie. I write a lot of documents. And I can tell you that as I'm writing them, I'm always trying to make them something that's going to be applicable for you, but then I try to think about it through the lens of would you be able to use this with the client. So absolutely. The one caveat to that is that you can't modify or alter the documents and then present them as if they're your own. So you couldn't, you know, like copy and paste the content and then like repost it on the blog or repost it in your own handout with your own template without explicit permission from IIN. And you can always reach out to the Student Success team if you think that you have a great use case for that, where you'd like to, like, modify something and use it. And they'll let you know what the procedure is for moving forward with that. Great question. >> Awesome. Yeah, I saw a question in here, somebody who's saying, "I've fallen behind and I'm going away on vacation." Well, you know, this happens. I mean, if you think about it, you're in a class for the course of a year. So at any given time, you know, life is going to pop up in some unexpected way, right? Especially because, you know, we're going through the summer months, the holidays come up, a lot of different variables can happen. And that's okay. I mean, we've designed this course to be semi-flexible in that way. So as long as you're really kind of focused on those graduation requirements, you know, take a look at your Course Schedule and really just see, you know, when the modules are released and then carve out a plan for yourself, right, so that if you know you're going to be away for a week or two weeks or something, know that that means you'll be catching up on X amount of modules. And as long as you know you're keeping an eye on when your tests are and all your other graduation requirements, there's absolutely ways to do this. It might just mean playing a little bit of catch up, you know, which shouldn't be a problem, especially because there is built in time and breaks here and there. Like for instance, we have a break coming up probably this, yeah, next week, this Monday. So, I mean, there's a lot of opportunity there. >> That's great. I see a question here that Anne answered, but I'm going to add a little more on to it. So Kim asked, "For the first Health History, should the entire process fit within 50 minutes, including closing the deal pitch, talking about cost and signing the program agreement?" Really great question. Yeah, I think you kind of have to play around with this a little bit and see what feels right to you. It might help to try to always aim to have your Health History be around 40 minutes, then try that, you know, like closing the deal, seeing what they think, etcetera. Or you can use the full 50 minutes for the conversation if you feel like it's really robust and you're showing your value, and then you can always, you know, like maybe about like the last five minutes, then go into, you know, "Would you like to move forward?" And then if they do, you can say, "Hey, do you have a little time right now? Do you have an extra 10 minutes to fill out a few forms and to get the next steps on how to move forward?" And usually people are so excited that they want to take more of your time if you'll give it rather than less. But it's up to you. I mean, it also depends on how you're booking your schedule. If you only have 50 minutes to give, then yeah, you'd want it to be within those boundaries. >> Great. We have Jen asking, "When is test two?" Great question because it is coming up. Test 2 opens up on September 9. And then again, you have two weeks. It closes on September 24. And then what you'll do... You know, now that a lot of you have done test one, I know that you probably kind of feel a lot more comfortable with it. But, you know, just know that those are those dates. Like we said September 2, there's no new module. So definitely take the time to catch up, take a look at your study guide in the Documents section of your Learning Center, that'll be helpful as well. And then of course, the course schedule at any given time, you can use that, print it out if you haven't already. In fact, it's actually attached to this webinar right now in the Handout section. So click on it, take a look at it now. But at any time, it's sitting there in the Documents section of your Learning Center and just such a helpful organizational tool. >> It's great. So many good questions coming in. Well, here's a quick one. "I haven't submitted any Health Histories yet. And I'm waiting for my last one. Do I have to wait till I'm finished with all six to submit?" Nicole, absolutely not. You can submit at any point in time. You can submit them now, you can submit them the last week of the program, it doesn't matter as long as they're done before the due date that's noted on the Course Schedule, then you'll be good to go. There's one other good question here I want to dive into real fast and that is, "Can I start working with clients?" Yeah, absolutely. You can start working with clients at any time during the program. We do find that most students prefer to wait until Module 25, that's the six-month mark in the program. And it's when you receive your mid-certificate for the course. So you then also have access to your 6-Month Program resources and you've learned more about how to use them in the Health Coach Training Program. So if you're not feeling ready yet, that's totally fine. If you, you know, are coming in and you're ready to start experimenting and putting yourself out there, go for it. But know that in the modules to come, you'll be learning more about how to set up your 6-Month Program with clients and it'll be very clear after Module 25 that you are ready to rock and roll. >> Great. I saw another question in here just regarding the test, trying to come back to it, but I remember what it said, it was, you know, "Can you start taking the test, leave, and then come back to it?" We don't recommend that you do that. Just because, you know, first of all, once you start the test, the clock is running. And although we do give you two hours, I think from a technical standpoint, we'd prefer that you sit and really try and do it all at once. As you guys know, it's not going to take you two hours. And we really just kind of want to give you the opportunity to sit there in one sitting and kind of, you know, in case something happens, like maybe, you know, when you leave the computer sitting there for a while, it goes to sleep or something. We don't want that to sort of mess with the test from a technical standpoint. We do have Student Success here to support you if anything does happen. But that actually brings up another thought as well. Try and take the test earlier in the two weeks as opposed to towards the end because if anything does come up, we want to make sure that we can support you in that way as well. But yeah, try and sit down and do it all at once. You know, I think that that's probably the best strategy just, you know, technically speaking, and then also just in terms of really, you know, staying focused and dedicating the time, you know, towards it. And like I said, you'll find and you probably already know this from taking test one, it's not going to take very long. >> Great. There's so many other wonderful questions coming in here. But if at this point time, we are going to move forward to hear about some of your success stories of what's been happening recently for you. So if you asked a question, we definitely didn't get to all of them, we tried our best, but please feel free to reach out to Student Success if you would like more information on your question in particular. So all right, we'd love to hear about something that you have accomplished in the past few weeks. It can be related to your IIN experience, it can be related to your life, it can be related to anything that you can dream of. What is a success that you've experienced in the past few weeks? Go ahead and share with us so that we can celebrate you. Trying to think back over my own personal successes over the last few weeks. I think, you know, one thing I tried that I was really like a little intimidated to do was to try acupuncture. And it's been coming up for me in several different conversations and I finally had a doctor recommend that I try it. And so I've been putting myself out there and doing it. And I noticed that like all the things I fear about it are like what becomes a reality, right? Like you are in this room, you've got these needles all over you and it can like psych yourself out in any way you want. But I've been like really proud of myself for channeling that inner dialogue and like, you know, do a little meditation, remaining calm, and not letting the anxiety get the best of me. I'm really enjoying the benefits of it so far. So definitely a win for me right now. Yeah, I don't know. All right, guys, let's take a look. Lindsey says, "I've been meditating and taking CBD every day as a supplement, and it's helped me manage my anxiety tenfold." Lindsey, congratulations. That is absolutely wonderful. What kind of meditation are you doing? I'd love to hear a little more about that. I just did a, you know, new meditation this morning for the first time, and it was a little bit life-changing. So always curious to learn about what other people are up to. Juliana, "I reversed pre-diabetes." Wow! I want to clap for you. I don't know if you can hear me. >> Yeah. >> That is a huge accomplishment, a huge success. Good for you. What a way to up level your life in every way. And you're really on the preventative side of looking forward to a healthier and happier future. Congratulations. Renata moved across the country with her family. Wow, Renata! That is a really, really big move, literally a big move. There's so much work that goes into moving even locally. I know it's really scary and probably a lot more work to move across the country, all the little details coming together. But it's a huge success that you've done that, especially with your family. Congratulations. Annalore says "My knee pain disappeared. I think it's because I'm limiting my sugar intake a lot." That's really wonderful, Annalore. It's funny how when you discover those little tricks for your body, your bio-individuality really becomes more apparent to you. So congratulations, and I'm so glad that you're living a little bit more pain free. Lin says, "I started committing to my Morning Pages and loving it." Yes. For someone earlier who was talking about anxiety, I went through a really bad period of anxiety myself and found the Morning Pages was a tool that just completely unraveled it for me. So that's really fabulous, Lin. Thanks for bringing that up again. Maybe some others can benefit from that idea as well. Kristen says, "I've done three Health Histories. And while I was intimidated at first, I finished each one. So inspired and excited. It's encouraged me to meet new people in my personal life. And I met a new mom friend for coffee improving my primary foods." Wonderful. You've had a lot of successes over the last couple weeks, Kristen. Congratulations. And yeah, with the Health Histories, it's like riding a bike. The more you do it, the more comfortable it becomes. I often find that people who are scared to start coaching haven't sat through the discomfort of doing several Health Histories. It's kind of like once you get the wheels turning, it becomes super easy, and the coaching just takes off from there. So congratulations to you for just diving right in. Katinka says, "It took me 20 weeks, but I'm starting to get there." Katinka, I think we... Start... Will you tell me a little bit more about that? I think I saw a comment from you earlier, but I've lost it now. I want to make sure I'm getting back there. Sorry about that. All right, let's take a look. Elaine got rid of arthritis pain with the elimination diet. That's fabulous, Elaine, really, really proud of you. I know arthritis is a beast and a hard thing to live with day-to-day. Congratulations for managing it holistically in a way that feels right to you. Jamie, "Made a connection to her habits to be very analytical with the stiffness pain in my right arm. A little creativity and awareness of my stress habits has helped me find a methodology to heal my arm and relieve my pain." That's wonderful. So much great pain relief coming up here in many of your comments. And I think, again, it comes back to when you start managing your primary and secondary food, it can change your life in ways you never expected. Kim's super excited about this one. She just found out that her and her boyfriend are moving to Pittsburgh in October. "I'm a Pittsburgh girl, Pittsburgh native. I've been in New York for seven years, but it has my heart. He got into a wonderful program and I'm very excited to explore a new city and be much closer to my family." Congratulations to you. Pittsburgh is awesome. It's so much fun. They've had so much great like foods scene coming up in the past several years. But that's very exciting new start for both of you. I'm sure you'll have a great experience there. Nicole has lost six pounds due to the change of food she's been cooking. Limited carbs, more veggies, and her children loves it and our family talks about the benefits that her children are getting from it. That's wonderful. Tessa, do you want to dive in here? I'm like on a roll. >> Yeah. I'm loving so many of these answers. So many success stories coming in. I like this one. Katinka says, "I made a project plan on all aspects of setting up my own practice, so studying, marketing 6-Month Program." Oh, that's great. You've kind of sat down and mapped things out. I love that. I wish that we could just read these forever. This is always our favorite part. We always try and make time. But as you can see, that's all the time we have for today. So thank you, all, so much for your participation. We just love connecting with you here and being with you to support you and kind of talk through everything. You know, we look forward to speaking to you again soon and know that you'll enjoy the upcoming modules in the Health Coach Training Program. Enjoy, guys. >> Bye. Thanks so much. Have a great week.

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Posted by: integrativenutrition on Aug 29, 2019

8.29.19 HCTP March19 Check-In Call #4

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