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The Lifestyle Coaching Program

1. What is Lifestyle Coaching?

2. How Does Lifestyle Coaching Work?

3. What Happens During a Typical Coaching Session?

4. What Can I Expect to Gain from Lifestyle Coaching?

5. What Makes Lifestyle Coaching So Effective?

6. How Do I Get Started?

What is Lifestyle Coaching?

It is estimated that 45 million Americans diet each year and spend more than $1 billion on weight loss programs.  Unfortunately, most of these diets fail because they are short-term measures.  They are designed to dramatically modify your eating habits for a specific period of time during which you may see positive results.  The problem is, few diets are designed to last for the rest of your life.  Once you achieve your weight loss goals, you will eventually return to your previous eating habits.  You will then gain the lost weight back, plus some additional weight.  Sound familiar?  Lifestyle Coaching overcomes this problem through a holistic, one-on-one coaching process based on a very simple premise:  The best way to facilitate permanent weight loss is to make minor, reasonable modifications in your eating habits and to slightly increase your daily level of physical activity.  For example, rather than making drastic changes to your daily eating habits, I help you identify one change that will result in a 150-300 calorie reduction per day.  This can be as simple as drinking one less bottle of soda pop, eating one less bag of potato chips or sipping one less $10 cup of coffee.  Since you need a deficit of 3,500 calories to lose one pound, you would lose between 15 and 30 pounds a year.  Not enough weight loss for you?  Try walking an extra 30 minutes a day.  That will double your weight loss.

If this sounds really simple, that's because it is.  Lifestyle Coaching removes the fad diets and the ridiculous expectations (e.g., you can't lose 10 pounds in a week - even a starvation diet won't result in that amount of fat loss).  We work together to identify your goals, to identify the barriers to achieving those goals, and to create a personalized plan that will facilitate permanent weight loss, improved health and fitness, and enhanced work/life balance.  Based on your goals, I provide you with a variety of tools and techniques such as exercise and food journals, calorie calculators, healthy recipes, exercise plans and reading materials to support you in your fitness journey.  We also meet on a regular basis via telephone and e-mail to discuss your progress, to address any difficulties your are having, to identify additional support resources and to make adjustments to your plan when necessary.

How Does Lifestyle Coaching Work?

There are three basic stages in the Lifestyle Coaching process: Assessment, Program Planning, & Implementation and Adherence. 

What Happens During a Typical Coaching Session?

One-on-one coaching sessions take place during all 3 phases of the Lifestyle Coaching process.  These sessions can occur either "in person" or "virtually" through the use of telephone and e-mail.  Generally speaking, most sessions will take place virtually.  The advantage is that this allows for consistent contact over great distances.  However, when logistically feasible, sessions can take place in person.  The specific content of each session will be based on the stage of the coaching process.  For instance, during the Assessment stage, we will discuss topics such as your exercise history and eating habits.  During the Program Planning stage we will identify your goals, create your Lifestyle Plan and discuss a variety of concepts that can facilitate your ultimate success (e.g., applying the F.I.T.T. model to your exercise program, using environmental management to improve your eating habits).  During the Implementation & Adherence stage we will discuss your progress using an electronic journal that I will provide for you, and determine if any plan modifications need to be made.  We will also discuss how to best manage our client/coach relationship.  Most significantly, we will discuss any issues or problems you are having and work together to develop a strategy to address your concerns.

What Can I Expect to Gain from Lifestyle Coaching?

Through the Lifestyle Coaching process, I will help you develop a Fitness Lifestyle, which is an exercise and nutrition regimen that leads to an ideal level of aerobic capacity, muscular strength and endurance, flexibility and body composition.  There are 4 four major benefits to living a fitness lifestyle (click here to obtain additional information on the The Four Benefits of a Fitness Lifestyle):

1. Enhanced Health and Decreased Risk for Disease - The American College of Sports Medicine (ACSM) estimates that poor diet and physical inactivity contribute to nearly 400,000 deaths a year.  There is a direct link between excess weight, a sedentary lifestyle and many deadly diseases.  By losing weight and increasing your general level of fitness, you will reduce your risk of diseases such as hypertension, Type 2 diabetes, coronary artery disease, stroke, gallbladder disease, osteoarthritis, some forms of cancer (e.g., endometrial, breast and colon), sleep apnea and respiratory problems.

2. Decreased Risk of Injury - According to the Bureau of Labor Statistics, more than one million workers suffer back injuries each year.  This costs companies billions of dollars annually.  While a fitness lifestyle will not eliminate this problem, the Occupational Safety and Health Organization has recommended physical conditioning and stretching programs as one way of reducing these injuries.

3. Improved Work Performance - Yes, being fit and healthy can improve your work performance, and will save you and your employer money.  In a recent study reported by ACSM, researchers found that when employees used their company gym, they were more productive and got along better with their co-workers.  Other studies have shown that corporate exercise programs can pay off in reduced health care costs, absenteeism and stress, and higher morale and productivity.

4. Increased Self Confidence - In addition to the obvious health and physical benefits of a fitness lifestyle, there are significant psychological  benefits as well.  As your health and fitness improves, you will achieve a better sense of well-being, a greater sense of accomplishment, and greater self-confidence relative to work and social interaction with others.  Simply stated, you are going to feel a lot better about yourself!

What Makes Lifestyle Coaching So Effective?

The greatest advantage of my Lifestyle Coaching process is that it takes a holistic approach to human development.  Specifically, we address the cognitive (thinking), affective (emotional), behavioral and psychological elements of body shape, health and fitness, and their impact on your life.  For example, we work together to identify the factors affecting your daily eating and exercise habits.  We examine psychological elements of success such as personal motivation as well as behavioral elements such as environmental management.  By looking at the "whole person", we greatly increase your chances for long-term success.  

How Do I Get Started?

Getting started is easy.  Simply click on this tab to request a Free Consultation.  During this consultation, we will discuss your goals and review the Lifestyle Coaching process.  We will also review the specific coaching packages and fees to ensure there is program that will address your specific needs.  Of course, I will answer any questions you may have and do my best to make sure you understand how the Lifestyle Coaching process can help you meet your goals. 

Click Here for a Detailed Description of Lifestyle Coaching Packages and Prices

Click Here to Sign Up for a FREE 45-Minute Consultation

Click Here to Download a Lifestyle Coaching Brochure

Copyright © 2005  Holmes Fitness Coaching, LLC
Last modified: July 21, 2010