Transcription
Wellness Coaching forLasting Lifestyle Change2nd Edition
Wellness Coaching forLasting Lifestyle Change2nd EditionMichael Arloski, Ph.D., PCC, CWPDuluth, Minnesota
Whole Person Associates, Inc.101 W. 2nd St., Suite 203Duluth, MN 55802 218-727-0500E-mail: books@wholeperson.comWeb site: www.wholeperson.comWellness Coaching for Lasting Lifestyle Change2nd Edition 2014 Michael Arloski All Rights ReservedWellness Coaching for Lasting Lifestyle Change 2007, 2009 Michael Arloski All Rights ReservedNo part of this book may be reproduced or transmitted inany form by any means, electronic or mechanical, includingphotocopying, without permission in writing from thecopyright holders.Reproducible Worksheet Masters and Wellness 360ºWelcome Packet included in Wellness Coaching for LastingLifestyle Change are available for purchase on CD fromWhole Person Associates, 101 W. 2nd St., Suite 203, Duluth,MN 55802, 800-247-6789, www.wholeperson.com.Printed in the United States of AmericaEditors: Peg Johnson, Robin McAllisterArt Director: Joy DeyLibrary of Congress Control Number: 2014941717ISBN: 978-1-57025-321-8101 W. 2nd St, Suite 203Duluth, MN 55802
ContentsAcknowledgements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xiiiPrologue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xvIntroduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xixLifestyle Change . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xxCoaching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xxiTaking Wellness One-On-One . . . . . . . . . . . . . . . . . . . . . . . . . . . . xxiiMapping the Course . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xxivChapter IToward a Psychology of Wellness 1Deficiency Needs/Being Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Deficiency Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31Being Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Keys To Wellness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Being Centered . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35Chapter 2Grounded In Wellness: Basic Wellness Principles . . .37What Is Wellness? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38Defining Wellness Coaching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40The Illness/Wellness Continuum . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Dimensions of Wellness: Models, Models, Models. . . . . . . . . . . . . . 43Ardell’s Model . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43Using Ardell’s Model in Wellness Coaching . . . . . . . . . . . . . . . 45Hetler’s Model . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Travis’ Model . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47Looking At Each Dimension . . . . . . . . . . . . . . . . . . . . . . . . . . . 48The Iceberg Model of Health and Disease . . . . . . . . . . . . . . . . . 49Michael Arloski’s Ten Tenets of Wellness . . . . . . . . . . . . . . . . . . . . . 50
Chapter 3Taking Wellness One-On-One:Changing the Health Promotion Modelfrom Large Groups to Individuals. . . . . . . . . . . . . . 59Preventive Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60Wellness Full Circle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61Individualizing Wellness:The Coach Approach to Lifestyle Change . . . . . . . . . . . . . . . . . 64Prescribe and Treat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64Educate and Implore . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66Advocate and Inspire . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67The Mindset Shift—Being an Ally . . . . . . . . . . . . . . . . . . . . . . . . . . 68Four Cornerstones of Coaching . . . . . . . . . . . . . . . . . . . . . . . . . . . 69The New Four Cornerstones of Coaching . . . . . . . . . . . . . . . . . . . . 75Chapter 4Seven Steps to Lasting Lifestyle Change:Lifestyle Improvement Model . . . . . . . . . . . . . . . . . 79Present Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80The Desire to Change . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82Seven Steps to Lasting Lifestyle Improvement . . . . . . . . . . . . . . . . . 831. Assessment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 832. Foundational Work On Self . . . . . . . . . . . . . . . . . . . . . . . . . . 843. Setting the Focus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 854. Working Through Habit Environmental Support . . . . . . . . 865. Initial Behavioral Change . . . . . . . . . . . . . . . . . . . . . . . . . . . 876. Deeper Work On Self . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 877. Lasting Behavioral/Lifestyle Change . . . . . . . . . . . . . . . . . . . 88Chapter 5Becoming a Wellness Coach . . . . . . . . . . . . . . . . . . 91Who Becomes a Wellness Coach . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
What Makes a Good Coach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93Getting Professional Training to Be a Coach . . . . . . . . . . . . . . . . . 94Look for Wellness Coach Training . . . . . . . . . . . . . . . . . . . . . . . 95Your Personal Wellness Foundation . . . . . . . . . . . . . . . . . . . . . . 96My Own Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96Benefits for Me and For My Clients . . . . . . . . . . . . . . . . . . . . . . 97Conscious Awareness Works . . . . . . . . . . . . . . . . . . . . . . . . . . . 98Self-Perception . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98Insuring Your Own Personal Wellness Foundation . . . . . . . . . . . . . . 99Chapter 6Creating the Alliance: Let the Coaching Begin!101Getting Clear On Coaching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 101Who’s Responsible for What? . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102Agreements vs Expectations . . . . . . . . . . . . . . . . . . . . . . . . . . 103Permission . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105The Foundation Session:Two Time-Tracks for Wellness Coaching . . . . . . . . . . . . . . . . . 105Track One—The Conventional Time Coaching Model . . . . . . 107The Foundation Session Is About . . . . . . . . . . . . . . . . . . . . . . 107Foundation Session Road Map . . . . . . . . . . . . . . . . . . . . . . . . 108Track Two—The Limited Time Coaching Model . . . . . . . . . . . 110A Key Skill From Coaching for Time Limited Wellness Coaching:Laser Coaching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110The Foundation Session (Time-Limited Model) Is About . . . . . 112Foundation Session Road Map—Time Limited Model . . . . . . . 112Trust . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113Foundational Coaching Skills . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115Giving Evidence of Listening . . . . . . . . . . . . . . . . . . . . . . . . . . 115Verbal evidence of listening . . . . . . . . . . . . . . . . . . . . . . . . . . 117Active Listening Skills Used in Coaching . . . . . . . . . . . . . . . . . . . . 117Using Powerful Questions in Coaching . . . . . . . . . . . . . . . . . . 119
Using Open-ended Questions . . . . . . . . . . . . . . . . . . . . . . . . . 120Forget ”Why?” Questions! . . . . . . . . . . . . . . . . . . . . . . . . . . . 121The Key to Exploration With Questions . . . . . . . . . . . . . . . . . . 121Chapter 7Charting the Course of Change:Wellness Mapping 360 Part I . . . . . . . . . . . . . . 123Wellness Mapping 360 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124Wellness Mapping 360 Assessment & Exploration . . . . . . . 124Groundedness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124The Value of Self-exploration . . . . . . . . . . . . . . . . . . . . . . . . . . 125Tools for Exploration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126Wellness Assessments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 130Simple Wellness Assessments: Tools of Elicitation . . . . . . . . . . . 131The Wheel of Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132Working With the Wheel of Life . . . . . . . . . . . . . . . . . . . . . . . 133Balance and Fulfillment for Your Client . . . . . . . . . . . . . . . . . . 136The Pie-Chart Advantage . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137Uses of The Wheel of Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . 138Make Your Own Wheel of Life . . . . . . . . . . . . . . . . . . . . . . . . . 138Formal Wellness Assessments . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141HRAs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141The Down Side of HRAs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143Coaching With HRAs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143The Wellness Inventory . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144Physiological Measures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147Coach First, Measure Second . . . . . . . . . . . . . . . . . . . . . . . . . 149Chapter 8Charting the Course of Change:Wellness Mapping 360 Part II . . . . . . . . . . . . . . 153The Personal Map or Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153Co-Creating The Wellness Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . 153
Drawing The Map—The Essential Componentsof the Wellness Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155A Well-Life Vision . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155Creating a Well-Life Vision . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157Create a List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157Develop a Statement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157Create an Image . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 158Coaching to the Gap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 159“Well” Beyond Goal Setting – An Integrated Plan . . . . . . . . . . . . . 161What to Work On: Areas of Focus . . . . . . . . . . . . . . . . . . . . . . . . . 162Goals: A New Look . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 162Action Steps: Getting Things Done . . . . . . . . . . . . . . . . . . . . . . . . 163Realistic Goal Setting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 165Readiness for Change – Prochaska’s Model . . . . . . . . . . . . . . . . . . 166Prochaska’s Stages of Change and Coaching . . . . . . . . . . . . . . . . 169How the Coach-Approach Honors Levelof Readiness for Change . . . . . . . . . . . . . . . . . . . . . . . . . . 172Three Steps for Coaching for Readiness For Change . . . . . . . . 172Achieving Buy-In and Commitment with Your Client . . . . . . . . . . 172Motivation: Fear Based and Development Based . . . . . . . . . . . . . 174What Motivates Us? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175Development-Based Motivation . . . . . . . . . . . . . . . . . . . . . . . 178Love or Fear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 181The Non-Negotiable Law of Developmental Motivation. . . . . . . . 182Motivation That Pulls You Forward: The Well-Life Vision . . . . . . . . 183Coaching for Greater Self-care/Self-permission . . . . . . . . . . . . . . . 184All Work and No Play . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 186Myths and Magical/Irrational Thinking . . . . . . . . . . . . . . . . . . . . . 187Affirming and Acknowledging the Positive . . . . . . . . . . . . . . . . . . 189Wellness Coaching and the Inner Critic or Gremlin . . . . . . . . . . . . 190Five “R” Process for Gremlin Fighting . . . . . . . . . . . . . . . . . . . 191Working with What Works . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193Structures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193
Journaling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 194Coaching With Your Journey to a Healthier Life . . . . . . . . . . . . 196Tracking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 196Wellness Mapping 360 :Accountability & Support . . . . . . . . . . . . . . . . . . . . . . . . . . . . 198Obtaining Loophole-Free Accountability . . . . . . . . . . . . . . . . . . . . 198When Your Client Does Not Complete Action Steps . . . . . . . . . . . 200Wellness Mapping 360 :Ongoing Evaluation & Measurement . . . . . . . . . . . . . . . . . . . 201Self-report Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 201Biometrics and Measurements . . . . . . . . . . . . . . . . . . . . . . . . 201Using Inventories Again . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 202Figure-Ground . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Wellness Coaching for Lasting Lifestyle Change Lastly, I acknowledge the shaping and molding that my connec-tions with those I have been especially close to has had over the years. Friends, loved ones, and especially my parents, Anna Merle Arloski, and Joseph John Arloski. I was very fortunate to never doubt their love for even one moment in my .File Size: 1MBPage Count: 24Explore further(PDF) Wellness Coaching for Lasting Lifestyle Change, 2nd Ed.www.researchgate.netWellness Coaching for Lasting Lifestyle Changewww.wellcoach.comDownload PDF: Wellness Coaching for Lasting Lifestyle .zhadin.netRecommended to you based on what's popular Feedback
