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1.23.19 HCTP Sept 2018 and Span Check-In Call #3

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>> Hello, everyone, and welcome to your third check-in call. It's so great to connect with you guys today. For those of you who don't recognize my voice or may have missed the previous calls, my name is Jon and I work on the Student Success Team here at the school. I have been here for about three years, but I actually went through the Health Coach Training Program back in 2013, which seems like a decade ago at this point. And I have been working as a Health Coach and I also run a wellness company, both on the side here, while I work at the school. On this call, you're also going to be hearing from Tessa, who is one of my colleagues. She is a great course advisor here at IIN, and she actually went through the program back in 2010, so she has a few extra years on me here. As always when on the call, we're going to highlight some of the most important topics from last series of modules. We'll chat about what's coming up. And as always, we're going to leave a lot of time at the end to go over any questions that you may have. That's usually our favorite part, you know, getting to interact with you a little bit more and engage with you. But on these calls, we really do want them to be interactive throughout the whole hour. So you're going to hear Tessa and I prompt you with different questions or opportunities to share, you know, your thoughts or what's going on with you in the program and we love hearing from you. This class is always great. You're always really energetic, always great shares. We're really excited to be chatting with you this evening. A few housekeeping items just to make sure, you know, how to get the most out of the call. So you can comment and ask your questions in the Questions Chatbox in the GoToWebinar control panel. We have Marina who is with us from the Student Success Team. She'll be in that Chatbox answering your questions throughout the call. She is a native Spanish speaker. So if anyone has questions they want to type to her in Spanish, feel free and she'll chat with you that way. Marina works with me, like I said, in the Student Success Team, and she always loves these calls as much as we do. So definitely say hi to her throughout. And one last thought about the Questions Chatbox, only we can see what you type in, so your classmates won't be able to see your questions or comments. But Tessa and I are going to do the best we can to give, you know, as many of your shout outs and, you know, highlight some of the questions or comments that come through. All right, so that is it for the housekeeping. We want to jump into the call, we have a lot of great stuff to cover. We're super excited about it. So let's get this party started. Go ahead and let us know who's joining us today. Type in your name, and we're going to mix things up a little bit today, also type in the last song that you listened to. So let us know your name and the last song that you listened to. And I'm going to head over to that Chatbox now and take a look at who is here with us on the call. This is also one of my favorite parts of these calls, just seeing all, like, diverse places that you're all from. It's just so cool that we can all connect together. You know, likeminded people who all want to do good in our communities, do good in the world, and we get to connect here this evening, which is so cool. So all right, but I'm really excited to hear about the songs. Tessa, what is the last song that you listened to before we get into the students? >> Yeah, great question. I really like this one. I think the last one I was listening to was "Purple Rain" by Prince. It's kind of like my end of the workday rounded out kind of song. And yeah, it just kind of gets me pumped for the rest of the evening and definitely got me pumped for this call with you guys. But yeah, we have some great responses coming in. I'm going to hand it right back to Jon. >> Amazing fun fact, that's your like end of day song. That's good to know. All right, so we have, Noella saying she listened to Cardi B. Awesome. And one of my nieces listens to Cardi B, and I call her Carly B 'cause I'm a little out of touch. So glad to know you're more hip to this. All right. We have Fernanda and you're really happy to be here with us. We're happy you're here too. If you listened to a song recently, you know, plug it in, let us know what it is, we're very curious. I kind of back myself into a corner here 'cause there's going to be a lot of international songs and I'm probably going to butcher a lot of band names and songs, so I apologize in advance. But we have, Surelia saying Ricardo Arjona song. Marina may know how to pronounce that better than me. All right, we have Alexandra saying, "A jazz song on the radio this morning." Awesome. We have Melissa saying she listened to "Shadow." We have Luana saying "Venom" with her kids in the car. That's so cool. We have Maxine saying last song she listened to was "One Day." We have Pamela calling in from California. We have Dida calling in from Beirut. Again, if you guys have any songs you listened to recently, let us know. I know Marina is very curious too. We have Mahol saying "Disparate Youth" by Santigold. I love Santigold. That's a good reminder to go listen to her. We have Maya saying last song... Last song I don't know, but the song that she loves is one by Lady Gaga, which I know Tessa is a huge fan of as well. We both love "A Star Is Born." All right, I'm just going read few more out 'cause this is really fun. We have Eleanor saying "One More Time." We have Janet saying "I Am the Light of My Soul." Amazing. We have Sam saying, "The last song listened to was Sam Smith, titled "Burn." All right, I'm going to read one more. We're going to end on a really high note here. We have Christa saying last song she listened to was "Man in the Mirror" by MJ, which is Michael Jackson, which is one of my favorite songs. So cool, this would make like a really cool, like, IIN playlist, we can... You can add to Spotify or something. For me I think the last song that I listened to was Lizzo, "Juice," which is like my, well, book and the day. It's like... That's like my morning song in the morning when I'm getting ready and showering and working out and stuff so... Awesome. I'm glad you guys participated in that. So fun just to get to know you a little bit more and what kind of music you listen to. So now I'm going to pass this over to Tessa who's going to get us started with recapping the modules. Tessa, you want to go ahead? >> Excellent. Yes. Thank you, Jon. And there's some awesome participation and energy on this call today, you guys, keep it up. We love it. I'm really feeling it today. So, yeah, we're just happy to be here on this call with you this evening. So, yeah, let's dive into the recap. In this group of modules, we learned about physical activity. Now physical activity is included in the Circle of Life because it's an essential component of holistic health, right? So aside from the cardio metabolic benefits, exercise helps to reduce symptoms of depression, it supports digestive regularity, and improves insulin sensitivity, and can even improve sleep quality and memory, right? So I want to kind of hear from you guys right now. If you could describe physical activity's role in your life using one word, how would you describe it? So for me, I'd say my relationship with physical activity "fluctuates" is the word that I would use. Definitely, certain times of year, it's easier for me to workout than others, also certain times of day as well, and then also the type of physical activity I'm doing changes. Sometimes I'm just going to yoga all the time or, you know, I'm going to the gym and, you know, going through all of my circuits or just going on the treadmill. So it totally depends. But I'd love to hear in one word, your relationship to physical activity. So head on over to the Questions Chatbox, I'll read a few of those off, just so we can kind of get a sense where everybody is when it comes to that topic. All right. So Kim says self-care, Sharon says essential, Melissa says sanity, Mahol says expression, which I really love. That's beautiful. Madison says empowering, Noel says necessity, Anita says stress buster, which I couldn't agree with more. It's incredible how much of a difference it makes, you know, when I'm stressed out and working out as opposed to not at all. It can really... That stress can really snowball if you're not managing it. So let's see. I'll read a few more off here 'cause these are great words, you guys. Sam says fulfillment, Charlotte says centering. Sarah says ease and grace, Maxine says cleansing, Amber says developing. These are great, and I love how they're all different, but you're all coming up with really great descriptors in terms of what your relationship with working out is. Andre says stressful, and I think that's important too because it's not... You know, as we know physical activity is so important, but it's not always easy for us, sometimes it can cause a lot of stress, Um trying to fit it in or, you know, there's... If you're not doing it enough, you're feeling maybe a little bit of stress or guilt. So absolutely, I'll read one more. I love this one. Dominic says freedom. Exactly. So in general, you know, people know they should try to include more physical activity into their routines and just how important it is for your health, right? That's clear here on the call with you guys. But it can be tough for people to really make that time for it, right? So when we get busy, you know, exercise is often one of the first things to go. So now let's hear from you on this, you know, in the Questions box, share your tips for staying motivated because I can see that we have a really motivated crew here, I can tell a lot of you do prioritize physical activity. So tell us how you stay motivated and how you get physical activity into your day. Share a few tips, I'll read them off. I think Jon and I would definitely... I think we'll feel inspired by them as well. All right, let's see, this is a great one. Christie says, "Put it on the calendar with a friend." Oh, that is key. In fact, Jon and I belong to the same gym, and we hold each other accountable. He'll text me really early in the morning and say, "Come on, we're going to the gym." And I kind of have to at that point because I'm being held accountable. It's really helpful to have a gym buddy or an exercise buddy, physical activity buddy. Sarah says, "Doing exercise I enjoy." I couldn't agree more. You know, in theory, I'd love to just go to the gym and, you know, do a bunch of, you know, high intensity workouts and do 60 burpees, but I'm not going to because I don't love it, but I love yoga. I love running, I love other things. And so it's really important and more likely to do though, right? I think that's a lot of us could really agree with that. All right, this is a good one. Cathy says, "During my work breaks, I climb 11 flights of stairs with a friend." Awesome. Yeah, I love that. I remember that was a piece of advice my dad used to give me growing up that, "Anytime you approach a set of steps, just run up them every single time." And he does and he's very healthy. So let's see. I like this one. Melissa says, "I have a trainer that I hired under the condition that he does not let me cancel on him. Yes, there it is. I love that. Let's see. Anita says, "I use my lunch time three days per week to workout. I block that time out on my calendar and fight to keep it on there. It's my time for self-care." Oh, I love that. That is just so on point because it's really about prioritizing yourself. All right, and then I'll read one more here. Lysa says, "Part of my morning routine, I eat healthier after working out and just feel happy after." I couldn't agree more. You know, after a morning workout, I can come into work, and all of a sudden, I'm craving a smoothie and I'm making the right choices throughout my day. It's amazing how it just completely boosts your mood as well. So lots of great ideas in there. So even if you exercise, let's say, every day for 30 minutes, that's still only 30 minutes out of your day, right? So what about the other 15 or so hours that you're awake? So another thing to keep in mind is that it's beneficial to move throughout the day. So if a full 30 minutes is too much to commit to adding... Too much to commit to, you know, adding 10 minutes here and there can be totally beneficial, right? So if we kind of want to look at, you know, a short case study, let's say that you have a client who works long hours, right? It's going to probably be very common that you have a client that works long hours because I think a lot of us do. And they spend most of the workday sitting. So they don't have a ton of time for breaks, and they have a 40-minute commute each day, kind of sounds like me. And when they get home, they usually let their dog out and start cooking dinner. And by the time they're done, it's almost 10pm and they're exhausted, right? So what are some strategies that you think might help this client to add more physical activity into their routine? So head on over to the Questions Chatbox, again, take a look at this case study. Somebody who is just working all day, has a crazy commute, and barely has time at the end of the day, really just feels like they can't prioritize physical activity. What are some strategies that you think might help this client? So go on over and share. All right. All right, so this is great. Antoinette says, "Let them know that even just little tiny steps is okay." Yeah, and I think that is an important thing when it comes to this. Step number one, really having compassion for yourself and going easy on yourself. I think there's a lot of guilt surrounding this specific topic. And it can be paralyzing if you're really coming down hard on yourself. And just even a little bit of physical activity is better than none. So I think that that's a great first step there. So Charlotte says, "Taking a 15-minute walk during your lunch break." Christie says get up early and during lunch... "Get up early or during lunch, feel better doing something." Yeah, so maybe just kind of tweaking your schedule a little bit, you know, kind of carving out that time, getting up early or just making room for it, like looking at your calendar and actually carving out the time. These are great tips by the way, you guys. This is exactly right. So Amber says, "Start small, 10 minute breaks to..." "Ten-minute breaks to walk during the day." Yeah, and it really can be that simple. These are awesome ideas. You know, I'm a big fan of simple things, like walking more or taking the stairs or 10 to 15 minutes of morning yoga, even, you know, just to stretch it out or use a standing desk or, you know, sit on an exercise ball, right? So, also one of the things that I do to keep me motivated and hold me accountable is kind of what we're talking about here, and that's to schedule my workouts on my Google Calendar in bright colors. Now I'm specifically saying Google just because, you know, my email is attached to it. And then also they really do have like a nice interface, like, you know, you can color coordinate everything or add like fun pictures. And another thing that I really think is useful is to help your clients expand the concept of what physical activity is, right? So you don't have to go to the gym to be physically active. So even cleaning can be a form of physical activity. You know, anytime you're moving, you're being physically active. I had a friend call me the other day and he was talking and talking and talking and I was sweeping my apartment and vacuuming, and he was like, "It sounds like you're working out right now." And I was like, "I kind of am." You know, it definitely can get your heart rate up. So the more you can move throughout the day, the better, right? So anytime you're moving, you're really just doing yourself a favor right then. And it really helps to shift your perspective, improve your mood, and energize you. And this is something that you can share with your clients and really help shift that perspective. The key though is to exercise in ways you enjoy, like a lot of you were saying on here. So some prefer CrossFit or group cycling, while others prefer a hike in nature or even dance parties. And, you know, if you're already having a hard time working out, forcing yourself to do a workout you really don't like is going to make it even harder. And it's going to kind of put you in that sort of negative space where you're not going to show up and then, you know, you're going to kind of feel bad about it. And then it's just going to kind of put this dark cloud over the whole concept of physical activity when it really should be a more joyful accessible activity. And again, just like everything that we talk about, it can be very bio-individual. So let's just round out this recap here. I'd love to just know what's your favorite way to get moving. Head on over... And by the way, you guys have had some great coaching tips in here on this topic. I think that, you know, you really get it, especially a lot of you are really talking about those tiny baby steps, that's so important. So thank you so much for the awesome tips and just for being so great. So head on over. Let me know what's your favorite way to get moving? For me, it's definitely yoga. It's always been yoga. That's probably the one thing I'll show up for every time. I love it. It makes me feel better. It makes me feel centered. You know, it can be really challenging, it can be really relaxing. I just love it. So let's see. A lot of yogis on here it looks like. All right, so Janet says Born Yoga, which sounds like a less intense version of hot yoga. Let's see. Maya says, "Walking stairs, yoga stretching, squatting anytime you can." Yeah, I was actually just thinking about that today. I was standing at my stand-up desk, and I was like, "Maybe I'll just start doing squats." So you just reminded me, I think I'll do that tomorrow. Ariana says, "I love Zumba." I love Zumba too. I've only taking one class, but I am planning on going back. It's so fun you forget that you're working out. Melissa says, "Dance and yoga." So many yogis on here. Luana says, "Weight training, hitting new personal records are great way to start the day." Awesome. This is a good one. Scotlyn says, "I start the day off by walking my dogs." Yeah, which can be really physically intense for sure. Christa says, "StairMaster or elliptical." Sophie says, "Pilates or the bar method." Awesome. So we have a lot of bio-individuality on this call. Christie says, "Gym and stretching." Natalia says, "F45 CrossFit." Cool. You know, I'm actually not familiar what the F45 stands for or means if you want to go in and share. I'm just personally curious. But that's awesome. Let's see. Anita says, "Strength training, I love dead lifting, and I run too." Guys, this is so great. I just... I really love to see that you guys are all enthusiastic about physical activity, but that you're also really grasping that physical activity, you know, when dealing with a client, it might be a matter of just small changes in order to really change the way that they view physical activity and really make it more accessible for them. So awesome. All right, so I am going to pass it over to Jon to move forward with our recap. Thanks, guys. >> Awesome. Yeah, thanks, everyone, for sharing. There are so many gems like Tessa said. And this is a really interesting topic for me. And as everyone was commenting and Tessa was doing the recap, I was thinking a lot about the clients that I work with. And I love Tessa that you mentioned cleaning while you're on the phone. I had a client who was really hung up, he was like a middle-aged man, you know, haven't worked out a long time, the gym caused him a lot of anxiety and I see that in a lot of my clients. So he just made exercises just really big daunting thing. And we're doing a session once and he was like, "I just don't have time to exercise. It's really nerve-wracking." He's like, "How do you fit it in your day?" And I was like, "As we're doing our session right now, I'm lifting weights, like I just had my headset on and I was lifting weights during." And he's like, "Oh, I never even thought that I can do that." So sometimes that means just like showing people examples, giving them permission to do small amounts, like I see a lot of you are saying like 10 minutes here, and there like, you know, go up a few flights of stairs, do a few squats, like, that's what I think what really resonates with a lot of clients, especially my, like, middle-aged male clients. So really great topic. And this kind of segues nicely into our next one. So another topic that is very apropos with my clients, which is weight. So, you know, this is something that's gonna come up a lot with... A lot of clients may, you know, come to you, most people are looking to lose weight. And it's something that we're really and most of us are really preoccupied by. And, you know, it's a really complicated topic, right? So, you know, so many aspects to weigh in, you know, in body weight even beyond, you know, our diet, which obviously has a clear impact on our weight. And really, you know, if I'm working with someone who wants to lose weight, which I often do, I usually don't even start off by talking about diet. You know, I start off by asking, you know, what is your schedule like, you know, how many hours of sleep do you get? I may ask, what's your stress level like, and how do you manage it, I really... You know, we teach that here in the school and it really is a good angle into these topics instead of going dead on into diet and food, which can be triggering for a lot of people. And this is also why I love the Health History form because we do ask a lot of those questions in the Health History form. So it gets your client or potential client to talk through a lot of these areas of their life. They may not even be thinking about, they don't know that they're all interconnected like we do. So, you know, as many of you guys have guessed, you know, even with, you know, super nutritious diet, you know, if you're not getting enough sleep, you're not managing your stress, you know, your body will be more prone to promote fat storage. You know, so if you, you know, can get these two things under control or help your client to do the same. And, you know, they often has a significant impact on their bodyweight, and oftentimes they can even translate to better dietary choices down the line. So I'd love to know, you know, how many of you have noticed that, you know, when you're really stressed, you may crave high calorie foods. Like, for example, for me, it's like cookies, or ice cream, or brownies. I know Tessa loves, you know, comforting bowl of pasta. We do some of these calls... we're also friends too, so we know a lot about each other. But I know that you love pasta and that can be really comforting, right? So if any of you can relate to that, just go ahead and write yes into the Chatbox, just, you know, we'll do a little poll here. And while you're doing that, you know, think about it. You know, if we manage our stress well, you know, oftentimes these cravings can reduce and kind of fall from the wayside a little bit or even just dull down a little bit. And yeah, I'm seeing Tessa just pointed out so many yeses are coming through. So I think this is a very, you know, human thing. My story, I like to tell is when I was in the program years ago, I was like, I had been training for the New York City Marathon, I lost a bunch of weight. And I was like, working from home, you know, absorbing all this great knowledge in the program. And like, I had a very clean diet, and everything's going great. And I felt like I got everything under control. You know, I'm like, I've figured it all out. And then like, the first time I had to do something stressful, and like, it could have been that I had to do a workshop for like sugar, like Sugar Blues. I got so anxious and I like ran over to my freezer and just started eating ice cream, just like, completely unconsciously, just like... It was just like a knee-jerk reaction. And then again, just like a reminder that, you know, the cravings and eating foods that you may not want to, it can be a direct result to our stress levels and how we manage them. You know, if you're... You know, on the other hand, if you're more focused on just the diet, like a lot of people are, you're really not addressing, you know, the root causes of these cravings, and they may remain or they may be prominent in your life or your client's life. So, yeah, I still see a lot of yeses coming through. And some people are saying, you know, they grab other things. So someone is saying, you know, when they get stressed, they grab a carrot or something. That's awesome. You know, if you have these things in place, awesome. You know, great for you, but again, we're all different, right? You know, moving on from that. Another really important thing to factor in when we talk about weight is what your food relationship is like? And this really can end up leading to, you know, a lot more deeper and deeper topics and more like root causes and conditions that we have and may lead to conversations about what's your relationship like with your body. And when I learned that we're gonna be covering these topics today, I almost laughed because I have a new client that I have started with two weeks ago. We're on our third session last night. And he's on a pretty limiting diet due to autoimmune disorder and a few other things. But we really got into a conversation about what his relationship was like with food and kind of what impacted that throughout his childhood. And as he was laying out all the different messages he got throughout his life from grandparents and parents, and his community, and his school, and friends, like, it was very apparent, that was a very dysfunctional relationship that's been created. And he's never even really thought about it and took the time to reflect on it and kind of realized, like, "Oh, like, I had one grandparent who's shamed me for being heavy. I had another one who kind of celebrated it. I had a dad who, you know, showed me love through food, and then I was getting fat shamed, you know, by friends or something." So, it's like... All that is, you know, stirring around in him at all times whenever he's making decisions. So being able to unpack that for him was like, very eye-opening, and it was a really great session, it's like the first time he really started getting into it. So these topics are really important. And same thing with body, you know, that led us to talking about his relationship with his body and how, you know, his self-worth and his pride was contingent on, you know, being a certain weight, which puts a lot of stress on him, you know, to meet that weight and to hold onto it. And it's like, so I have to really come back to him with the self-love and kind of finding a better relationship with our bodies regardless of weight. So glad that happened last night 'cause it's really appropriate for this call, and another reminder of why all this is so impactful and important. So, you know, it's really best as a Coach and most effective place to start again by having these conversations about body image and your relationship with your body and your relationship with food. You know, and asking the questions of how do you improve your relationship with your body. And I think, you know, including, you know, ways that we can think of doing it here in the school and things that we promote are by including like mind and body practices, right? You know, whether it's meditation or prayer or doing physical activity, like a lot of you are talking about in terms of doing, like, things like yoga, spending time in nature, doing journaling in the morning pages, that's something I love to do. All these things can kind of help improve or give you awareness of what your relationship is like with your body and with food. So I'd love to hear, you know, it's a lot there, but I'd love to hear what you guys think about this, and really, you know, how would you describe your current food relationship in one word. So in just one word, just sum up what your current food relationship is, and I'm going to head over there right now. And we already got some really good ones coming through. I love this one. Isabella says intuitive. Amazing. That's awesome. Antoinette is saying yummy. I also love that. Oh, this is fun. Mahol saying new, it's a new relationship. Samantha says balanced, whereas Dida says health. Then we have Len saying adventure, we have a few more like intuitive words coming through. Whereas Alexandra is saying hesitant. We have Jasmine saying rebuilding. Oh, I love that one. So, wow, so many words coming through. I'm just going to start reading off a bunch just so you guys can get the most out of this. We have happy, we have confusing, we have balance, we have mindful, we have better, creative. I love that one. I love Janet says, "Work in progress," which I think all of us are just constantly work in progress. So, you know, things ebb and flow. You know, it's really about where you're at any given moment. We have Sophia. Sophia is saying experimenting. Wow, so I'll leave it on this one. We have Luana saying love/hate, which I think sums it up really nicely. And I think that's kind of what I have seen with a lot of my clients is that love/hate balance and trying to figure out how to, you know, lean more towards the love or more towards, like the intuitive eating and the exploration and all that. But again, we're all work in progress, like Janet said. Awesome. So I love all this that you're sharing, and I think it's good to take pause and just reflect on our relationships with things like food. But kind of moving on here, I wanted to also cover finances 'cause I know that was covered in the past month. And that's something that this year for me is like top-of-mind, like one of my goals this year is finance related. And particularly what we taught was the basics of budgeting and healthy spending habits. And I know that, you know, that's part of the primary food for some of you and things that you may want to work on. So I hope you dove right into that content. I know this is a big thing for a lot of us, you know, getting clarity on our finances and, you know, our money mindset and all that. So really important topics here, and I hope you really kind of dove in if it was something that resonated with you well. But for the sake of time, you know, if you haven't gone over any of those modules, I do urge you to go back. You know, we oftentimes get calls here at the Student Success Department where people are like a module or two behind and they get really anxious. So you may be on this call now and be like, "Well, I'm not really fully caught up." No worries at all. You know, we all have busy lives, right? Just when you have a moment, go back. Hopefully this gives you a little teaser to go back and, you know, revisit the material or if you haven't done it already, go back and look at it 'cause there's a lot of great nuggets in there that's going to... They're all going to be really beneficial for you with where you're at but also when you start working with clients. So with that, I'm going to pass it along to Tessa who's going to move on with the recap. >> Awesome. Yeah, so let's move onto coaching because I know in the past month we talked a lot about coaching. So we showed you some coaching demos. We also walked through Health Histories, and we also learned about active listening as a technique of listening and being totally present as someone is discussing something, right? So in order to do this, you have to show that you're listening, right? And try and build trust so the speaker feels heard and will be more likely to open up. So active listening, it really means reflecting back and clarifying what the speaker is trying to say. So you might say something along the lines of, "So you say you feel stressed, right, or what do you mean when you say this." Or you might say, you know, "I heard that you... I heard you say that you're stressed." "Did I hear that right?" So try using those clarifying questions. You know, other examples are. So what I hear you saying is blank or, you know, in this case that I keep using, you're stressed, or let me make sure I'm getting this. You said work has been more stressful the last few weeks, is that right? So you might even just use short statements to help validate what the speaker is saying. So things, like, "I hear you," which I say a lot. I think it's an important thing because, you know, by saying that, your client really then knows, they're being heard. Also, "That's understandable" or a simple, "Yes" or another one that I say a lot is, you know, "Thank you for sharing that you've been, you know, feeling stressed out or overwhelmed." All of these help you to be an active listener, right? So when you're practicing active listening, you're giving your full attention to the speaker. You're not worrying about what you're going to say next or interrupting. You're also aware of the speaker's body language, and you're showing that you're engaged and paying attention through your own body language by doing things. Probably the most common is like by nodding or smiling. So have you practiced active listening yet? I'm just wondering. You know, have any of you started to apply this to coaching even with friends and family? Just go on over to the Questions box and share, Morena is in there, just take a quick poll. And let's move onto another case study. You know, let's say you have a client who is telling you a story about their friend forgetting their birthday. And then let's say your client is telling you that they consider this person to be their best friend, and it really bothered them that this friend completely forgot after years of friendship, right? What would you say to this client as they tell you this story to show that you are actively listening? So head on over. Again, the case study is it's a client who's telling you about their friend, who they're very close with forgetting their birthday. What would you say to this client to show that you're being an active listener as a Coach? All right, this is great. Monica says, "Why did that bother you? What did you feel?" Perfect. Those are great examples. Let's see. Sophie says, "I would say that I understand her feelings." Yes. Charlotte says, "Ask how it made them feel." Perfect. Yeah. Scotlyn says, "It must be hurtful that your friend forgot your birthday." Yeah, really being able to empathize with them. And Sharon says, "So you're saying that your friend forgot your birthday?" Yeah, quite literally, and that's the way to respond. One thing to know because I know there was one question in general with active listening, and I am going to mention this, you know, moving on, but it's important to stay away from why questions, questions that start with why. So like, "Why did that bother you?" Which seems counterintuitive 'cause you are looking to get to the why. But sometimes they can come off as judgmental, and I'll talk about this a little bit more, but just to keep that in mind because I know that was one example, and great examples, you guys. So just a little bit of a fact here. Typically, we only remember between 25% to 50% of what we hear. So this is why active listening is one of the most important skills a coach can have. So I mean, that's staggering if you really think about it. And if you really haven't tried it yet, I want you to try it during your next conversation. So just be open, be interested, reflect back, clarify, don't interrupt, which I know is actually pretty tough for me when I first started coaching because I felt so eager to jump in with, you know, an idea I had or some advice or something, you know, and really it's important to create that space and not interrupt. And really try and listen more than you speak. It's really that simple. So usually the client... Like, the more your clients are talking, the better. That's a really good sign. And you don't have to feel like you need to know everything, just listen and offer your clients the opportunity to open up, that's far more valuable to them. Then, you know, if you interrupted with, you know, just a fact that you had, you know, because you're really excited and it's a piece of advice you have to offer, that's not as valuable as you sitting there and really creating that space for them to open up. The other essential coaching technique we discussed was high mileage questions. So these are the type of questions that help you get to the why. So this is what I was explaining before. So essentially high mileage questions are questions that require more of a yes or no answer. So for example, asking how did that conversation make you feel, which a lot of you had said initially in that first example. That's going to get way more information and will be much more of an interesting conversation than, you know, simply asking, "Did that annoy you?" Which is both leading and also your client could simply say yes or no, and then just move on and then that kind of falls flat right there. All right. So this is a really important technique to get down, and I love to just practice it with you guys now because you're going to be doing a lot of this as a coach. So let's say you have a client who says that they haven't been feeling inspired lately. What's an example of a high mileage question that you might ask them? So head on over. A client comes to you and says they haven't been feeling inspired. Great. Sharon says, "What are your thoughts about that?" All right, and I'm going to read this one. Antonella says, "Why do you feel that?" But remember, you don't want to ask those why questions because they can sometimes come across as judgmental and it may be even leading sometimes. So it's really important although we are trying to get to the why, I know it seems counterintuitive. So this is a good one. Charlotte says, "What is blocking your journey?" That's great. Amber says, "Where have you found inspiration in the past?" That's a great one. That's a really, really good one. In fact, put that one in your back pocket because I feel like that's one that comes up a lot. And it's a really helpful question to ask. Melissa says what types of things in the past inspired you? Yeah, exactly. Let's see. I'll read a couple more off here. Victoria says, "When was the last time you felt inspired?" That's also really, really great one. Let's see. A lot of you are asking similar questions. Do you remember the last time you're inspired? Can you think of something that makes you happy or inspires you? Great, great high mileage questions. I urge you all to continue to really explore this concept, really think about those high mileage questions, and really hone in on that as you're, you know, going through your trial and error as a Health Coach, going through your Health Histories, super important skill. You'll find that it'll really develop the conversation in a way so that, you know, you won't be feeling like there's any of that sort of dead air. So it's a really important skill, keep practicing, you guys, and you're doing great, great participation on that one. >> Amazing. Yeah, great participation here. I like to give this example sometimes just to kind of illustrate this whole getting to the why without asking the why. This example I love. So I had a client who lives in New York City here and he tended to kind of overeat or stress eat, and we made a lot of progress here in New York City, but he had to go home for the holidays recently. And like most of us, it could be a very stressful time. And he was telling me, you know, "When I'm home, you know, I tend to over eat or I binge eat." And in that moment if I said, "Why do you binge eat when you're home?" That sounds kind of judgmental, right? Like the energy sounds a little aggressive and judgmental and doesn't really allow him to kind of open up and reflect. So instead I can say like, "Oh, what are some of the emotions that you feel when you're home?" Or, you know, what's going on with, you know... "What's going on when you're home and you're starting to feel like you're overeating, or how does that make you feel, you know, when you're home and you do that." So a little bit more gentler, a better angle to allow him to think like, "Oh, you know, it's because my parents tend to be nitpicky, and I feel bad about myself at times when I'm home and then I reach for cake or something," instead of if I just asked, "Why do you do it?" He would have said, "'Cause I'm stressed" or, you know, "why do you think." So, you know, hopefully that helps a little bit more to explain it, but if you have any questions about it at all, you know, reach out to ask Student Success, we're here, we got your back. All right, cool. So before we move on from the recap into the Q&A section, I want to touch on another major topic that was covered recently, which is really monumental and kind of like the staple of, you know, our Health Coach Training Program which is the 6-Month Program. And the 6-Month Program is really is a format that we found works really well both for the coach and the client because really it allows for a lot of change, you know, that six-month period and during that time you're likely to, you know, see your clients experience a lot. So, you know, we find that meeting every two weeks, it really allows both of you a chance to reconnect and reprioritize. And it's enough time to kind of do a lot of deeper digging and solidify some habits and really set them up for success after the six months is up. So I want to just quickly touch base with everyone. Have you taken a look at the 6-Month Program resources that became available to you in the Business Toolkit section? You know, which aspects do you love, what do you think you will incorporate into your practice? So again, if you've gone into the 6-Month Program resources, let us know, and let us know what you feel about them or if there's anything particular that you really love or anything you're confused about even, go ahead and share and I'll just take a moment here and just take a quick look. And I see the first comment here from Cynthia saying, "Yes, I have and it's a bit overwhelming." I totally, you know, feel your pain there. We do like to provide a lot of resources, which is really great 'cause it allows for kind of like turnkey, start your business work with clients without having to do too much or reinventing the wheel. But there's a lot there, right? So maybe just take it like one folder at a time, like look over the program basics, which I think is like the program agreement, revisit form, goal form, all that, like maybe take a look at all those one day. Take a look at, like, the handouts and other things another day. Some people like to print out all the handouts or all the resources just to have them, you know, on a table, where they can really kind of wrap their head around them. But really, we're all different and you have plenty of time to work through this. I think part of it at least for me was when I started looking at them, it became like, "Oh, my God, this is real." Like, I'm going to have to have someone sign this agreement, and I would get really panicky 'cause I have a lot of anxiety at times. But remember, we're going to teach you how to do all this. Like, you're going to be practicing, you know, this is a training program that's really meant to set you up for success. So in those moments, Cynthia, just take a deep breath and realize that these are really helpful for you in the long run. Other people are saying it's awesome. Some people are also agreeing, saying, it's a bit overwhelming. If you think it's overwhelming, share, just say yes, just I want to get a sense of... Sometimes, it's good to know that other people are experiencing the same thing as you. I see yep, yes, yes, yes. So again, take a deep breath, look at one folder at a time. If it's too much for you, kind of put a pin in it, come back to it later, they're going to be there for you for the foreseeable future. There's not really a scenario where you'd not going to have access to these so... Awesome. So now I see some people are overwhelmed, some people aren't. We have... Yeah, we have someone saying, "My goal is to print them all and put them in a folder to read through them and apply them to myself, so that I can integrate fully and be able to use on clients." So awesome. I think you guys got it. Again, if you are too overwhelmed, you have questions about any of them, reach out to Student Success, we are here for you. All right, so with that, I know we have a lot of great stuff coming up in the program and Tessa is really excited to give you a little teaser here of what's to come. So I'm going to pass it over to her before we head into questions. >> Awesome. Yeah, I think it's always important to get you guys excited about what's to come. And then we'll move into Q&A, which is our favorite part. So let's chat about what's coming up first. So really, it's an exciting time because the next time we connect, you'll be at the halfway point. So you're going to learn all about gluten, including what it is, who might want to avoid it, and what types of gluten related conditions you should be aware of. So you'll also learn about cravings, how to deconstruct your cravings as they arise, and really how to navigate them mindfully. And this is related to another topic that we'll get into, which is sugar. So often when we crave something it's a sweet food, right? So this is something that we're going to explore while we look at sugar and all the different sources of sugar in the diet. They really do go hand in hand oftentimes. Also, in the coming weeks, you'll learn more about coaching through primary food and using that Circle of Life as a tool to help you coach your clients through primary food. Super useful. Jon and I both use it. I'm sure you've heard us mention that before. It really is such a useful tool for yourself and your clients. But we're not going to go too deep into those topics now. We just want you to know what to look forward to in the coming weeks. But I want to make sure we have enough time for these questions, so why don't we open up for those now. >> Awesome. Good idea. And yeah, so many great topics to come, so it's so great. All right. So Q&A time. Let's do it. Head over to the Questions Chatbox. Any question you may have, big or small, go ahead and ask away. Morena is going to be in there and answering a lot of them individually, but Tessa and I are going to go through and cherry-pick the ones that we think are applicable to the larger group. So we're going to do our best to cover as many as possible. If there's anything that goes unanswered, again, reach out to us here at the school so we can add some clarity or give you an answer. All right, so the first question I saw was kind of loaded and big. "How do I find clients?" Great question, Sarah. I love how eager you are. We're going to cover a lot of that throughout the next one to two quarters of the program. What I would just say for now, and I don't want to take up too much time with this, but really be practicing your Health Histories. So use this time to, you know, connect with as many people as possible in your workplace, in your community, in your family-friend network and offer them the Health History sessions for free. That's how you're going to find your first few clients. And it's a good place because these are people who know you, they know what you're doing, they know your personality. And once you get one or two, you know, you may give them a discount for being your first few clients, get testimonials from them 'cause that's going to help be a validator for people who don't necessarily know you as well and are interested in working with you. All right, we have someone saying... Myer is saying, "Is there a due date to submit Health Histories?" There is and it's just a few weeks before your graduation date. So what I recommend... And a lot of these questions may be answered by looking at your course schedule, which is found under the Documents section of your student account. So head over to the Documents, scroll down, find your HCTP course schedule and you'll see all of the graduation requirements in bold. So you'll see when your tests are, when your Coaching Circles are, and when that due date is for the Health Histories. So great question. All right. So not too many questions coming through yet. Maybe you guys have a good handle on things. But if, you know, there's anything that you think, you know, is a silly question or you're not sure if you should ask it, trust me, there's going to be other people on the call who are also curious. So definitely ask away. But yeah, Tessa, it looks like you may have snagged a good one. >> Yeah, there are some good ones coming in here. And I think this one is more of, you know, a logistic question, but I think it's important to remind you guys. The question is from Zorales, saying, "What material is going to close right after we finish the program?" So good news, nothing is going to close. You will have two years with the entire program, right? So you'll have access to the modules, you could theoretically walk yourself through the entire course again if you wanted. After those two years, you do lose access to the modules, but just know that, you know, all of your resources will still be available. So your Business Toolkit, your Documents section, Connect, and the Library section as well. You'll have access to that for the foreseeable future. Those are yours to keep. Another good thing, you know, I think that the two years is a really good amount of time because, you know, you don't have to panic as soon as graduation comes, you know, you'll be able to kind of revisit things and topics that really resonated with you. But after two years, you know, you're really going to want to evolve in theory at that point, you know, you have been, you know, applying your Health Coach Training towards seeing clients or maybe you started your own business or corporate accounts or whatever it is that you're doing. At that point, you're not going to really need those modules so much as a security blanket. Additionally, the industry that we're in is constantly evolving as all of you know. So a lot of this information over time is evolving. You know, our Education Team is constantly updating the curriculum. And so it's really important, we encourage all of our students to continue to be your own advocate when it comes to education, especially in an industry like this, where you're going to really want to keep up on it. But of course, you know, we do keep those modules there for you for two years. So from your graduation date, that's really important too. Yeah. Two years from your graduation date 'cause I can see somebody wrote in asking for us to clarify that. So yeah, you know, you'll definitely have time with them. But again, you don't want to rely too heavily on them or lean on, you know, the modules because really what it comes down to is your coaching skills, getting out there and just really starting to see clients and getting that practice under your belt. Here's another logistical one. "When do Coaching Circles start?" So that's a really good question. The Coaching Circle scheduler opens up around Module 29 for you guys. So the first Coaching Circle will begin right around Module 33. And you can check that course schedule for exact dates. So, again, that course schedule, we always come back to it when it comes to kind of staying organized with your course because, you know, it lists when every module comes out, when every graduation requirement is. And, you know, it'll really kind of help you wrap your head around dates and sort of what's required from you at which time. But that's a really good question 'cause Coaching Circles are a graduation requirement. So I know a lot of you want to kind of wrap your head around that. And of course, these calls that we're on are separate from that, which is a question that we do get a lot. These are not mandatory, but they're obviously very helpful in terms of connection and just guidance. So let's see what other questions do we have in here. Do you see any good ones, Jon? All right. >> I saw like there's a few about the Health Histories. One person said that they get little anxious if they know that the person can't afford their services. I get that, it's totally natural. I think a few ways you can navigate it. One, you know, you don't want to be pushy, but you can kind of maybe ask some financial questions, like, maybe they're ordering a lot of food, lot of takeout. So you can be like, you can kind of explain your value of like, what it would be and how much money would you save if, you know, we start doing some home cooking or maybe we save money on, you know, doctors appointments, whatever the case may be, you know, you may be able to frame it in a way that makes it, you know, clear that there's a benefit and it will actually kind of cancel out some of their finances. But I've certainly been there were some people tell me in the session, like, their big issue is finances and they're really stressed. And, you know, we'll teach you a lot more about this later in the program. But there's other ways you can help them, like, you can do a group program where it's a discounted rate. You know, so instead of paying... You know, let's say like $195 a month for you as a Health Coach, in a group, it could be like $95 or $50 or whatever the case may be, or you may be want to get someone kind of like a scholarship or discount, you know, just to work with them in the beginning. So again, you can get a good testimonial. Someone else asked about... They said after Health History, do we do follow up sessions with this person. Ideally not, that would be like kicking off the program. So the real, the best approach is you do a Health History with somebody, at the end you practice, you know, sealing that deal or telling them what your program looks like and how much it costs. And if at that moment they're not going to like, you know, jump on the offer. They may say, "I want some time to think about it." And we'll teach you this again throughout the program. But you're going to want to say, "Okay, you know, when would be a good time for us to follow up? Let's get, you know, a follow up call on the calendar maybe this weekend after you have a chance to think it over, talk to your husband or talk to your wife. Let's schedule this so we can chat and I can answer your questions." That way you have a clear follow up plan with them. And, you know, you don't just kind of let things go or, you know, ideally, you wouldn't want to schedule another whole session and spend a lot of your time doing that. And then you can be following up by email too. You know, I have clients who I meet with and... Or potential clients who meet with me and they're interested, but then, you know, it goes back and forth for like a month or two and eventually they'll come back to me and sign up. And sometimes it could take people some time. They have to travel or they've finances to get in order, but again, having a clear communication path. That's great. All right, so we're going to really quickly shift gears here 'cause we love ending on a high note and this is my favorite thing in the world is success stories. Go ahead, just type in whatever you want to celebrate from the last month, big or small, it could be, you know, I brought my mom out for coffee and we had a great chat or it could be, I did the Health History or, you know, I launched... You know, I got a paying client or I did something, whatever it is big or small, let's go ahead and celebrate really fast. I'm always like frantic when we're doing this, I apologize. So Jasmine saying, "I hired a Health Coach," which is huge because you're getting a lot of benefit out of that and you'll be able to see how they operate. We have Charlotte saying, "I created a vision board and things are already happening." Amazing. We have Ariana saying, "I joined a Mastermind Group for Entrepreneurs." Awesome. Amazing. I love Mastermind Groups. We have Monica saying, "I am making a vegan meal two-week detox rather." Awesome. Melissa is saying, "I've lost 13 pounds since Thanksgiving," which is huge. And then we have Karen saying, "I did my first Health History." Oh, my God, people are setting up goals. So many great things, Morena is in there reading them too. But really reflect on these things and celebrate them yourselves because you should be really proud of everything you're doing. You guys are great source of motivation for me and Tessa, and we're so humble and happy to be here with you guys throughout this journey. It's absolutely amazing. With that I'm going to wrap things up and just let you know how great it was to spend some time here with you. Again, we're here for you in the Student Success Department if you want to reach out with any follow up questions or you want to even call in and just celebrate your victories. I love getting those calls. And with that, I hope you guys all have a great evening and best of luck in the upcoming month of the Health Coach Training Program. And I'm going to pass it over to Tessa to say her goodbyes. >> All right. Well, great call today, guys. Unfortunately, that's all the time we have for today. It's true. We're always rushing through those success stories. I think that we should have one call just full of success stories. But thank you so much for your awesome participation. You know, this group is so great. We love connecting with you and being here to support you and guide you. You know, we really look forward to speaking to you again soon and know you'll enjoy the upcoming modules in the Health Coach Training Program. Have a great evening, everyone. Bye.

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Posted by: integrativenutrition on Jan 24, 2019

1.23.19 HCTP Sept 2018 and Span Check-In Call #3

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