Health & Wellness Coaching is– Goal oriented and driven by YOU
Support to help YOU reach your goals
Holistic– Health and Wellness focused for YOU
Big picture focused by YOU
Two-way relationship between YOU and coach
Tailored to YOU

Health & Wellness Coaching is NOT– Prescriptive
Medical Advise or Therapy
Focused solely on Nutrition and fitness
Being told what to do
One size fits all

1. Ask Evocative Questions – Use Open-Ended Questions
Examples:
– Why would you want to make this change? (Desire)
– How might you go about it, in order to succeed? (Ability)
– What are the three best reasons for you to do it? (Reasons)
– How important is it for you to make this change? (Need)
– So what do you think you’ll do? (Commitment)

2. Ask for Elaboration
When a change talk theme emerges, ask for more detail:
– In what ways?
– How do you see this happening?
– What have you changed in the past that you can relate to this issue?
3. Ask for Examples
When a change talk theme emerges, ask for specific examples.
– When was the last time that happened?
– Describe a specific example of when this happens.
– What else?
4. Looking Back
Ask about a time before the current concern emerged:
– How have things been better in the past?
– What past events can you recall when things were different?
5. Look Forward
Ask about how the future is viewed:
– What may happen if things continue as they are (status quo).
– If you were 100% successful in making the changes you want, what would be different?
– How would you like your life to be in the future?
6. Query Extremes
Ask about the best and worst case scenarios to elicit additional information:
– What are the worst things that might happen if you don’t make this change?

• What are the best things that might happen if you do make this change?

7. Use Change Rulers
Ask open questions about where the client sees themselves on a scale from 1 – 10.
– On a scale where one is not at all important, and ten is extremely important, how
important (need) is it to you to change _______?
-Follow up: Explain why are you at a ___ and not (lower number)?
– What might happen that could move you from ____ to a _____[higher number]?
– How much you want (desire),
– How confident you are that you could (ability),
– How committed are you to ____ (commitment).
8. Explore Goals and Values
Ask what the person’s guiding values are.
– What do they want in life?
– What values are most important to you? (Using a values card sort can be helpful here).
– How does this behavior fit into your value system?
– What ways does ________ (the behavior) conflict with your value system
9. Come Alongside
Explicitly side with the negative (status quo) side of ambivalence.
– Perhaps ____________ is so important to you that you won’t give it up, no matter what
the cost.

1. Write out your goals and desires. In my classes we learned that goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented. We all have visions of what our wellness and health should be so by starting there we can begin the journey.
2. Ask what, when and how. Make a list of the hurdles that keep getting in your way of living a life of wellness. Then determine which ones are true obstacles – things that you need to work around or find solutions to along with the dreaded excuses. Anything that feels like a pit fall from previous attempts.
3. Have a plan. Most major tasks and/or projects have a plan in place so this should be no different. Make a plan for accomplishing your goals, as well as solutions for overcoming the hurdles. Be flexible, kind and compassionate while also having fun and making it active. Lastly, be specific about your goals and how you want to make them happen.
4. Start a journal. Great way to keep your goals, desires, barriers, obstacles, excuses, solutions and plan all together but remember this is your journal and should reflect you. Set it up so it’s easy to use so that you will use it and can find everything you may need fairly quickly. Lastly, include space to just let your thoughts flow no matter if it’s venting, rejoicing, celebrating or just writing your feelings. You’ll be amazed at how freeing a journal is and how much growth can be obtained but just writing it down.
5. Begin your journey where you’re standing now. Where are you right now, this moment, on your journey? Accept where you are and where you need to be and begin the steps necessary to bridge that gap. If, however, you find that old issues keep popping up, preventing you from reaching your goals, you may need to seek counseling. Sometimes the only way to move forward is to first go backward if needed but there is no time like the present.
6. Take one step at a time. What happens when a builder forgets an important step in building a house? Or a chef leaves out an important ingredient in a recipe? Doesn’t work so well, does it? It’s the same thing with your life. You must take certain steps in order to reach a place of well-being—and remember to make it fit your lifestyle. This is all about you..
7. Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather than getting down on yourself, take that setback and turn it into something positive – something you can use to reach your goals. Sometimes life is indeed two steps forward, one step back!
8. Spend some time “cleaning house.” This is intended to be both literal and figurative. When our homes are a cluttered mess, it’s impossible to function well. Ditto for our schedules. Create a list of your activities and decide which ones aren’t contributing to your overall purpose in life. De-clutter the schedule and concentrate on those activities that bring meaning to your life, and ultimately to others that matter to you!
9. Stop comparing yourself to others. We’re bombarded by images of “perfect” bodies every day. It’s easy to get caught up in all of it and feel as though we’ll never measure up but reality is we are unique and there is no one else like ourselves so it’s time to embrace- love ourselves, enjoy what we have to offer and give because it’s enough.  Also remind your self that what is seen on televisions, magazines etc., at due to great lighting, photo shopping, professionals such as mark up artist, surgeons etc. Not all of it is real Stop comparing yourself to a fantasy and just be the best you that you can be because in the end– that’s all that truly matters!
10. Reward yourself. It’s OK to feel good about yourself! And it’s OK, and beneficial, to reward yourself for your accomplishments, no matter how small they may seem. A date at the movies, a new outfit, a bubble bath and if it has to be food then may be a meal at your favorite restaurant… whatever you don’t normally take the time to do, as long as it contributes to your well-being, is an awesome reward!
You deserve to shine to the world who you are because you are amazing right now and right here… be healthy and well…
Blessings,
Linnette Johnson
5 Elements Coach