Coaching Observations: Chris began his coaching already healthy and fit and at a good weight. He achieved an almost perfect score in the Sitting-Rising Test (SRT). His assessment scores showed preexisting good commitment to health, fitness, and nutrition. His food environment, social support, and readiness for change scores were also positive. His stress was moderately elevated (70th percentile) — not unexpected given his corporate role. Chris’s motivation was that he saw his “free health pass expiring” and wanted to improve his nutrition and protect his back against preventable and future injuries.
Chris used his health coaching to explore his nutrition and exercise options. He then selectively adopting habits that worked best for him — notably exercise when traveling and smartphone tracking and tutorial apps. He also joined squash club and began training for a half-marathon. Interestingly, Chris rated the format of online coaching sessions as low for him. But at the same time he also asked many good health and fitness questions and was able to translate my recommendations into modes that fit his psychology and lifestyle. In the context of his already good health and fitness this is not an unreasonable outcome.
In his own words, Chris describes his experiences and insights into becoming healthier and fitter:
- I haven’t been on a diet previously. I don’t have an exercise program that didn’t work for me.
What specific changes did you make to your eating or exercise did you make in the last 6 months?
- I made no changes to my eating. I have been exercising more regularly and more often.
What health habits were easiest and hardest for you to change?
- For me the easiest was adding exercise while traveling (Jeff provided some suggested exercises).
- My hardest challenge was to exercise consistently when not traveling.
- I use some of the smartphone apps to track my progress for both cardio and strength exercises.
You travel for business. How do you maintain your health and fitness when you are on the road?
- Jeff provided me with exercises that I could do in my hotel room. I complemented these with some workouts from the Nike Training app.
In what ways does social support play a role in changing your eating or exercise habits?
- Encouragement from my wife was helpful.
- I do shorter, more frequent exercise sessions.
- I added more exercise while traveling.
What was the hardest thing for you to change?
- Improving consistency was hardest for me.
What do you enjoy the most about your healthy lifestyle? What inspires you to keep it day after day?
- I enjoy feeling fitter.
Compare how you feel now compared to when you first started out?
- I feel noticeably fitter.
My energy, strength, or stamina has improved as a result of health coaching:
What success factors, tips, or hacks can you share that help make your health habits and motivation consistent?
- I find smartphone apps effective. They track my achievements, progress, and provide instructional videos.