Mindbodygreen Health Coaching Weeks 1-10

Client: I'm feeling disappointed that nothing I am doing seems to be working. Coach: You've had some setbacks and that feels disappointing. The coach's reply is an example of a ___________?

Simple Reflection

When is a client in the Contemplation Stage?

When the pros of change are equal to the cons

At a coaching session the coach inquires, "Is this goal within your capabilities?" What SMART component is the coach clarifying?

actionable

A 40-year old man comes to the coach's office for his 11th session to help him reach his goal of having more and higher quality sleep. He set a goal each week to focus on decreasing his screen time at night. Client: I reached my goal this week and reduced my screen time by 50%. Coach: You worked really hard and succeeded at reaching your goal. What coaching skill is the coach demonstrating?

affirmation

In expressing empathy, it is important to express feelings, not thoughts. Doing so staves off the tendency to judge, exaggerate, criticize, etc. Which of the following is an example of expressing a feeling?

i feel frustrated

"The client will boost their memory skills by working on puzzles and cognitive problem sets each morning" Is an example of which Goal Type?

learning

What are the five self-observations skills each coach must cultivate?

listening, clarifying, reflecting, nurturing, motivating

A 38-year-old woman comes to her fifth session. She is working with her coach to reduce the overall stress in her life. The coach and client get into a lengthy exploration of how the client starts her day. During this conversation the coach becomes aware that she is thinking about what to say next while the client is talking. The coach makes a quick note to practice more _____________?

mindful listening

A 50-year old female client is meeting with her coach for their 5th session. The client has been working toward trying to wind down each night with a meditation to relax and improve her sleep habits but has been struggling. Client: I failed to meditate every day this week but Wednesday. On Wednesday I meditated and got to bed before 10pm. Coach: You meditated on Wednesday, and actually got to bed before 10pm! The coach has reframed an evaluative statement to a statement of observation. This technique is considered a tenant of what coaching skill?

nonviolent communication

"The client will lose 20lbs" is an example of which Goal Type?

performance

In the context of self-management, refocusing the awareness back to listening again is called what?

recovery

Your client has the following goal: He will exercise 5 times/week (M-F) for 30 minutes each time for the next 8 weeks starting today. Which of the following SMART components is missing from his goal?

specific

Functional medicine is:

A model to address the root causes of disease to determine how and why illness occurred and how to restore health

What are the indications that Shadow material may be at play?

A strong infatuation and idealization of someone, i.e. "putting them on a pedestal" Feeling judgment or a strong dislike for someone, or frustrated by their behaviors Overly critical self-talk

What is Neurogenesis?

The ability of the brain to regrow or replenish brain cells & the birth of new neurons

What is Neuroplasticity?

The brain's lifelong ability to form new connections and pathways and change wiring when it recognizes the need for adapting so it's in a continuous process of modifying existing neural networks

Burnout is described as:

The extinction of motivation A stress syndrome Over-doing it to exhaustion

A 35-year old male client comes into his 9th session. He began coaching after relocating for his job and creating a fresh start. In the earlier sessions the client has been positive and made significant progress. After many co-workers had been laid off and the client's workload had almost doubled, the client's mood has shifted from optimism to sad/unhappy. Today the client is visibly slumped with an appearance that is unkept - not usual for him. The coach gently reflects these observations, and the client responds, "Life's too rushed and hard right now; and I don't know when it's going to get better." Which is the coach's best response?

Advise the client that his situation is outside the coach's scope of practice and offer to connect him with a mental health professional.

Client: I'm feeling very depressed today Coach: Something has changed since we last talked. The coach's reply is an example of a ________?

Amplified Reflection

Which of the following coaching activities is most important in the first coaching session, AFTER the coaching contract has been signed, with a client?

Building rapport and trust

While coaching agreements can vary, most coaching agreements include which of the following?

Confidentiality, Responsibilities and Expectation of the Coach, Responsibilities and Expectations of the Client

What are the five main areas that come into play when we consider a fixed mindset vs a growth mindset?

Challenges, obstacles, effort, criticism, success of others

A 50-year old woman meets her coach for the first session, and tells the coach, "My doctor suggested I meet with you because my blood sugar is creeping up... but everything is normal right now. I am approaching borderline pre-diabetes. I might have some family history with diabetes, so that is something I know I have to work on soon. I thought I better start understanding health coaching and see what it can do for me." What stage of change is the client in?

Contemplation

In addition to many of the mind-body tools you learned this week, what are some other neuroplasticity techniques that have been proven to help rewire the brain?

Dancing Sleeping Creating artwork Memory tasks Reading fiction Traveling

What is the practice where tapping is used to reduce pain, and manage emotions or troubling thoughts?

EFT

The learnings of functional medicine include:

Each root cause can result in many different conditions

Which of the following is not one of the five principles of Appreciative Inquiry?

Empathetic

Expressing empathy is a skill based on Nonviolent Communication. One example of demonstrating empathy is to make observations and not evaluations as a coach. "You failed to drink 8 cups of water each day last week" is an example of a ___________ vs "You drank 8 cups of water on Monday, Tuesday, and Wednesday last week" is an example of a ___________.

Evaluation; observation

Wellness assessments are often used in health and wellness coaching. They are useful in building trust and rapport, and can gather good information to launch into other coaching sessions with. There are some cautions when we use assessments because they can lead a coach into an ________________ mindset rather than one of empathy.

Evaluative

Healthy ways to manage chronic stress include:

Exercise Sleep Social Suppot

The client is accountable to the coach for their committed action steps. (T/F)

False; the client is accountable to THEMSELVES for their committed action steps.

Which biofeedback training involves measuring the amount of sweat on the skin to help with emotional arousal?

Galvanic Skin Response

Which of the following would NOT be included in a coaching agreement?

Health History

What role does Self-Determination Theory play in coaching?

Helps clients sustain the changes they wanted to get the most out of life Helps clients be nurtured from the inside-out It's the very key to coaching

If clients request it, coaches can use a client's quantitative data in the coaching journey to do what?

Highlight progress Build confidence Build self-efficacy

Which of the following items exists on a Privacy Policy Document?

How information will be used by the coach A client's rights Security Considerations Complaints

Championing is a coaching technique to:

Illustrating a coach's certainty is greater than a client's doubt

Using Whole-person approach, there are varying factors to consider when coaching clients of differing socio-economic or socio-cultural backgrounds, including:

Importance of safe places for intentional movement Availability and access to nutritious foods, including fresh produce Adequate safe green spaces for grounding with nature - especially in built-out urban areas Access to quality health care Varying expectations of cultural norms

The idea behind quantifying aspects of ourselves is to:

Increase awareness of when something different is happening

If any assessment work reveals any mental health concerns indicated by the client, the coach will do what?

Inform the client that falls outside the scope of health & wellness coaching.

Why is it so important to share the concept of a fixed mindset vs a growth mindset with clients?

It gives coaches an understanding of how and in what direction we can orient a client's mindset that would be most conducive to their individual success; sharing this with clients helps them identify areas where they can explore change. B. It helps a client decide which goals to set

What is the main function of mind-body dialoguing in coaching?

It helps clients begin dialoguing with their bodies and honoring their needs rather than ignoring them

How is shadow work relevant for coaches?

It helps to increase the coach's self-awareness and reduce the risk of projecting onto our client. It provides a structured way to reflect on triggering situations that arise It helps us reclaim lost parts of ourselves and become more whole

The Whole-Person concept is important in health coaching because:

It promotes overall health via functional medicine It helps coaches establish and cultivate relationships via empathetic listening It helps clients organize their information for better time utilization with their doctor

As a health coach, much of each client session should be dedicated to education around nutrition, even when from widely recognized sources?

Less than 25%

What came first in the history of health coaching?

Maslow's Hierarchy of needs and client-centered approach

The MBG Wheel of Well-Being includes the following pillars:

Mental, Emotional, Physical, Spiritual, Environmental, Financial

Gavin/McBrearty's Coach Development Curriculum from "Lifestyle Wellness Coaching" includes which three areas for ongoing coach development?

Mentoring Relations, Personal Development and Professional Education

In the context of self-management, refocusing the awareness back to listening again is called what?

Move off a longer story and get to a point

Can health coaches coach at a Session 0 BEFORE a coaching agreement is in place?

NO!

The mbg Wheel of Well-Being has which 6 components:

Physical, Financial, Emotional, Environmental, Mental, Spiritual

What is some of the resistance to making this change?" is a great open-ended question in which stage?

Precontemplation

A client is working on quitting smoking and has indicated he's had a really hard week. He went out with friends twice this week and ended up smoking with his friends. As a coach it is critical in these moments to:

Provide unconditional positive regard

What is NOT one of the foundations of health coaching?

Providing expert guidance & opinions

What would indicate that coach and client are NOT a good fit?

Rapport-building is not working Client's expectations are not conducive to success Client's expectations are outside HWC scope Client does not exhibit good listening skills Coach feels unsafe (sexual advances, discrimination, etc)

In order to prevent early unanticipated endings of coaching relationships, what can coaches do?

Seek out regular feedback Clarify role expectations Active listening

When working with assessments, the coach's responsibility is to:

Seek out successes Consider the client's stage of change Query a client's readiness to change

Self-Management has to do with:

Self-awareness and the skill of recovery Self-monitoring Managing one's triggers and boundaries

What can a coach do when they feel "stuck" with a client?

Shadow work on their own to increase self-awareness and reflect on whether they have some part to own in co-creating the relational dyamic Seek advice from a coach mentor Shadow work with the help of a trusted therapist Refer the client to a coach or other provider that may be more effective in helping them

If the client is not yet ready to change at all, which open-ended question would be best?

What would have to happen that would signal you that it's time to start thinking about that changing?

How can mind-body skills be valuable in the coaching environment?

They can provide a way for a client to let go of whatever happened in their day before the coaching session begins They can provide a way for clients to get in touch with their bodies and honor them They can recalibrate a client session that has gotten stuck in thinking and re-ground in the body They can provide the client with tools to get in touch with and help shift their energy, motivations, desires and values They can help clients envision positive outcomes in their health

In the Functional Medicine Tree, the roots are important to health coaches because

They itemize the support coaches can work on

When is a great time to introduce guided imagery to a client?

When a client is feeling stuck and can't envision a desired outcome

At the end of the third coaching session, the coach asks her client "on a scale of 1-10, 1 being absolutely no motivation and 10 being extremely motivated, how motivated are you to accomplish the goal you set?" The client answers that she is at a 5. Which of the following responses is most appropriate?

What makes you a 5 and not a 4?

The readiness to change ruler is a 0 - 10 scale to indicate when a client might be ready to change. If the client answers in the middle with a 5, which of the following questions is best?

What might put the mark a little higher on the scale?

Which open-ended question would be best if your client is in the stage of contemplation?

What would be some pros and cons of making a change right now?

Why is lifestyle a core component of root cause resolution of chronic disease?

Whole person approach factors into root causes Antecedents, triggers, mediators all factor into root causes Change in lifestyle can empower wellness

Can coaches offer a complimentary session BEFORE a coaching agreement is in place?

Yes - but not for beginning coaching; only for introductions and understanding of HWC process and determining good fits and what the coach can offer the client based on what the client is looking for

Sometimes a client will need to vent before becoming open to coaching. What is this called?

clearing

Who decides what visionary items become goals to work on in the coaching journey?

client

The following scenario represents the coach utilizing which of the 5 Ds in the cycle of appreciative inquiry? Coach: Tell me about a time where you did really well managing stress during finals week? Client: I did well last spring semester when I was living by myself.

discover

Coach: "Patricia, I hear you saying that fitness is your top priority, and yet you haven't found time to exercise in the past 3 weeks." Which technique is the coach using?

double sided reflection

According to the Illness-Wellness Continuum Model, Wellness is:

dynamic

A core message of functional medicine is that your genes are your destiny

false

Because of complexity in forging empathetic relationships, coaches don't coach someone of different socio-economic backgrounds as themselves

false

Health and Wellness Coaches can offer many types of biofeedback training

false

If no progress is being made by the client despite having set clear goals, it's okay for the coach to continue the coaching journey if the client requests it.

false

In the Illness-Wellness Continuum, moving from the center to the left shows a progressively increasing level of health and well-being

false

NBC-HWC must complete 30 hours of CE credits every 3 years - True or False?

false

Precontemplation is when the client is willing to take action in the next 6 months.

false

Reframing a client's past successes helps a client overcome it and improve self-efficacy.

false

The treatment paradigm can bring us from illness to high level wellness

false

"The client will focus on the present and letting go of the past" is an example of which Goal Type?

fulfillment

Which is a great reason for a client to end the coaching relationship early?

the client finished their smart goal early

Which is a great reason for a coach to end the coaching relationship early?

the coach feels unsafe

Well-Being is defined as:

the presence of positive emotions and moods, the absence of negative emotions, satisfaction with life, fulfillment and positive functioning judging life positively and feeling good feeling very healthy and full of energy

Which biofeedback training involves wearing sensors that detect blood flow to the skin, and then apply stress management techniques?

thermal biofeedback

Your client has the following goal: She will power walk for 30 minutes each day before breakfast, and log it in her exercise journal. If the weather isn't conducive, she will use her new elliptical machine for 30 minutes instead, and log that. She starts tomorrow. Which of the following SMART components is missing from her goal?

time bound

What is the key goal of a health coach?

to evoke a client's own inner health coach

what is MOST important for each health coach practicing today?

to walk the talk by getting certified and upholding the standards and ethics to advance the profession

Coaches need to allow clients to dictate the purpose of quantitative data and who has access to it

true

Coaches owe it to ourselves to work through our own triggers, traumas, and self-development so that we can be more ready and open to help our clients without activating our own emotions.

true

Coaching is not a service profession, it is a modeling profession - True or False?

true

Lifestyle is a core component of root cause resolution of chronic disease

true

Social Cognitive Theory deals with a client's perspective of their capacity.

true

Soft Belly Breathing may help our coaching practice by enabling relaxation, and heightening self-awareness and more thoughtful decision-making. True or False?

true

Stress is a normal part of life - True or False?

true

The Treatment Paradigm is designed to bring you to neutral where symptoms of disease have been alleviated

true

The Wellness Paradigm goes all the way from the left to the right and moves toward higher levels of wellness

true

A 55-year old female client speaks to her coach for her 3rd session. One of her goals is to do physical movement for 30 minutes at least 5 times per week. The client says her daughter is always reminding her to get some movement / Get off the couch / and do something! The daughter's insistence is beginning to annoy the client. Which of the following is the most appropriate to reframe the client's perception?

your daughter really seems to care about your health