the coaching program Change workbook carpediemwellbeing.com.au change - pg 1

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1 the bodylove online coaching program Change workbook change - pg 1

2 The bodylove online coaching program Ingredients for change What ingredients do you need to make a change or improvement? change - pg 2

3 The bodylove online coaching program The Seesaw Another way to look at the change and improvement process is through this model - the see saw. You are constantly performing a balancing act with your energy between demands (and the way your respond to these demands) and recovery. d & r R KEY: R = recovery d & r = demands &response to those demands Let s look at how you feel when you are sitting at each extreme on this seesaw. How do you feel when you have too many demands and not enough recovery? How do you feel when you have not enough demands and heaps of recovery? change- pg 3

4 The bodylove online coaching program The See saw stagnant unstimulated d & r R exhausted sick comfort zone improvement zone challenge zone stressed overwhelmed d & r R lethargic sluggish Change and improvement tips: There must be movement in the see saw. Nothing changes if nothing changes. Change happens outside our comfort zone! You must bounce and move in between the challenge zone and the comfort zone to create improvement and change in a way that is sustainable. Don t push yourself too hard all of the time - give your self permission to rest. Focus on quality recovery to get you back ready to perform as quickly as possible. Focus on high quality demands (don t waste energy). change- pg 4

5 The bodylove online coaching program Why do my intentions & behaviours clash!? We want to change and it seems like it should be basic, but basic doesn t mean easy. Our intentions versus what we choose to do in reality seem to be unaligned at times, which can be very frustrating. Why is this? Why do we do what we do? Let s have a look at two models that help us to understand why you choose certain behaviours and what influences the decisions you make on a day to day basis. The rider, the elephant & the path change- pg 5

6 The bodylove online coaching program The rider, the elephant & the path The rider (rational part of you) The rider represents the rational part of you. The rider seems to be in control and is logically smart; compared to the elephant. The rider has the ability to plan and think long term, beyond the moment. The rider tends to over analyse and over think things. The rider gets tired and worn out when having to use self control consciously, when thinking too much, when there is too many decisions to make and too many choices. The rider needs direction and clarity to take consistent action. The rider can t always keep the elephant on track long enough to make a change. The elephant (emotional part of you) The elephant represents the emotional and instinctive part of you. The elephant is looking for quick pay offs over long term pay offs. The elephant likes instant gratification. The elephant uses emotion and instincts to make decisions - not reason. The elephant can be very strong when it wants to be no matter what the rational / rider side of us is trying to do in the long term. It is tiring when the rider and elephant disagree (using willpower) In a moment in time when the rider and the elephant want to go in opposite directions they have a tug of war battle. The rider tugs the reins (this represents the use of willpower). The rider can do this but only for so long until she gets exhausted. Then the elephant will take over. This is telling us that having to constantly supervise your behaviour is tiring! Especially if your emotions are constantly wanting something else. Willpower literally gets tired and cannot be relied on day to day. The path (situation / environment) The path represents the situations and environments that you are in. It is the culture, the easy options available to you and the way things are done. Following the path is the easiest route to take. No matter how strong the rider and elephant, it is very hard to go off the beaten track. The path heavily influences the rider or the elephant in most cases. The path is a very good place to look at changing when you re wanting to make changes because once it is changed it doesn t take ongoing decision making and willpower from the rider and elephant. For example: Problem - need to save water when you shower: Solution 1: Change the behaviour - try to have a shorter shower Solution 2: Change the environment - put in a water saving shower head One takes ongoing daily effort and decisions every day the other does not. change- pg 6

7 The bodylove online coaching program Your path & environment What are the things in your environment that are making it easier for you to make good decisions to move you towards your goals. Think of people you are around, situations, work, home, environments etc. What are the things in your environment that are making it harder for you to make good decisions to move you towards your goals. Think of people you are around, situations, work, home, environments etc. change- pg 7

8 The bodylove online coaching program Our behaviours My Behaviours (things I do) Solves a problem I m hungry and it was fast, cheap, easy. Expresses my priorities & values Everyone else is doing it and it makes me feel safe, secure and included. It is part of the culture you live in. C oping mechanism Feels good, soothing, stress release, makes you feel better in the moment. Can you think about times when you chose behaviours that were unaligned with your goals based on these three reasons? Do you try to learn from times when your intentions and behaviours clash or just feel guilty and beat yourself up? change- pg 8

9 The bodylove online coaching program The road to change & our expectations what we expect what we see in reality! Results Results Time Time what we expect start what we see in reality! start change- pg 9

10 The bodylove online coaching program The road to change & our expectations Being all or nothing There are definitely times in our life when we need an all or nothing mentality. But when it comes to making changes with our health or fitness being all or nothing usually gives us permission to end up being nothing. Only having those two choices means you miss out on the results that you could get if you gave yourself a third choice: something! Do you get caught in the trap of being all or nothing? Positive action beats positive thinking Stop waiting to feel right and motivated. Just do it. You ll feel better afterwards. Do you get caught in the trap of waiting around to feel motivated? Do you get caught in the trap of focusing more on how you feel before you take action instead of how you will feel after you take action? Expecting your body to change too quickly We accept that we can t make our teeth straight quickly. It takes 1 to 2 years (or more) of braces then 1 year (or more) with a plate - holding the teeth in place. Our bodies can change quickly but we need to hold our actions in place for the changes to stick. Do you get caught in the trap of expecting your body to change too quickly? change- pg 10

11 The bodylove online coaching program Action time! Which common mistakes resonate most with you as roadblocks you come up against when trying to make changes in your life? After doing this workshop if you had to write out your top 3 to 5 tips for yourself to remember on how to make change easier, what top tips would you give to yourself? What is 1 or 2 actions you can take to make some changes in your environment this week to make your life better? Keep your actions related to self belief (from last week) on your radar. Is there anything you didn t do that you re going to do this week or something that you re going to continue to focus on from last week also? change- pg 11

12 The bodylove online coaching program Set yourself up for success! what we expect what we see in reality don t be all or nothing Results Results If you re all or nothing you miss out on being something positive action beats positive thinking Time You don t have to feel good to do good but if you do good you ll feel good Stop waiting to feel right. Just do it. You ll feel better afterwards. Time the power of your environment One of the most influential factors in our lives and in the change process is our environment. It dictates what is easy. Look to your environment to change what you can, so that you don t need to make as many decisions day to day. Willpower weakens as the day goes on and emotions are not controllable. change doesn t happpen in the comfort zone When it comes to making changes being all or nothing usually gives us permission to end up being nothing. Only having those two choices means you miss out of the results that you could get if you gave yourself a third choice, something. we take time to change Our bodies can change quickly but we need to hold our actions in place for the changes to stick. stagnant unstimulated comfort zone d & r exhausted sick R improvement zone Remember change happens in the challenge zone - that means sometimes it can feel uncomfortable. If you re constantly choosing comfort - you re choosing to stay stagnant. Embrace feeling uncomfortable - embrace the challenge of change. challenge zone stressed overwhelmed d & r R lethargic sluggish change- pg 12