So what can a health, nutrition and life coach do for you?
After a initial free consultation or attendance to one of my presentations. You will be booked in to work closely together for a starting period of 3 months. I suggest this be this time frame as it takes time to build a relationship, cover all expectations, set goals, cover all Health, Nutrition, Goal and character assessments and then put together your plan of action.
Over the 3 months you have 30 hours of time with me to use. The first month can take up to 20 hours as the assessments are in depth and thorough. These hours can be booked half days, full days, 1 hour slots or however suits you. Your time split will be decided in the early stages of the planning process. It may be a half day at your home going through assessments, a half day out food shopping then cooking a meal together, a trip to the gym, or a long walk to discuss your current progress, in introduction to a Yoga or Pilates session, or to meet some key friends or family who could help your journey. Or just an update chat on your current progress, 1-2-1 or remote. Whatever suits your requirement and goal plan. You will often be given additional homework to do, and you can call me or jump in my zoom chatroom if you have questions you need help with every now and then.
There are 3 stages to progress through while working with your Coach, and also understand that the process will nearly always go in this order, as it is necessary for me to develop and understanding of you as a person first before we move to the next steps. And they are as follows:
Over the 3 months you have 30 hours of time with me to use. The first month can take up to 20 hours as the assessments are in depth and thorough. These hours can be booked half days, full days, 1 hour slots or however suits you. Your time split will be decided in the early stages of the planning process. It may be a half day at your home going through assessments, a half day out food shopping then cooking a meal together, a trip to the gym, or a long walk to discuss your current progress, in introduction to a Yoga or Pilates session, or to meet some key friends or family who could help your journey. Or just an update chat on your current progress, 1-2-1 or remote. Whatever suits your requirement and goal plan. You will often be given additional homework to do, and you can call me or jump in my zoom chatroom if you have questions you need help with every now and then.
There are 3 stages to progress through while working with your Coach, and also understand that the process will nearly always go in this order, as it is necessary for me to develop and understanding of you as a person first before we move to the next steps. And they are as follows:
STAGE ONE - Getting to know all about you, your goals and expectations.
This stage we look at you as an individual. Your character, your past achievements, where you are now, what are your goals and dreams, and expectations of me helping you improve your health and reach your goals. And there will be a number of assessments to carry out. These are often in the form as follows -
Emotional Intelligence (EQ) - This covers your self-awareness, how you manage emotions, how you are motivated, understanding and whether you can empathise, and your social skills.
The SWOT Test - This analysis checks for your Strengths, Weaknesses, Opportunities, and Threats. We will determine your strengths and weaknesses, discuss any current opportunities and what could stand in your way through the process. I may suggest you do this exercise with friends and family too to see if they think of things you don't.
Personality Assessment - For this I use DISC profiling. To see what type of personality you are, so I know the best way to approach your personality type. Dominant, Inspiring, Supportive/Steady, Cautious/Compliance? This can often be assessed during our first meeting through conversation.
Goal Assessment - What is your goal? Or what are your goals? What is your current reality of reaching them? Exploring the options to achieve them, and establishing your will to go get them.
The Wheel of Life - This exercise will highlight how you view you life right now. And establish any bumps in the road that may need ironing out or addressing. We may find a goal you are not aware of to add to the list.
Readiness for Change - We will discuss and assess where you really are with readiness to change.
Social Cognitive Theory - We learn from people around us. Do you? And who are the people around you.
Your Health belief - Could you goals have a positive effect on your health? Or a negative effect on your health? Is it actually achievable, based on your health?
Self-Efficacy Assessment - How well do you really know yourself? Do you believe in your own abilities?
Mindset Check up - Do you believe intelligence or confidence is in the genes? Or something that can grow?
Setting your goals and are they achievable? - Right, let set some goals and start a plan!
Identifying and overcoming barriers - What could get in the way and how can we prepare for this?
Overcoming Fear of change - Are you stuck in the change cycle? Or simply scared to move on?
Road Block and set-backs - Expecting them, and preparing for them
Mastering Willpower - Recognising and removing cues and triggers.
The Power of Visualisation - Learning about visualising what can be possible by you now and in the future.
Pro's and Con's - When you reach your goal, prepare for reality. Could or would it cause pain? And also what is your expected pleasures?
Emotional Intelligence (EQ) - This covers your self-awareness, how you manage emotions, how you are motivated, understanding and whether you can empathise, and your social skills.
The SWOT Test - This analysis checks for your Strengths, Weaknesses, Opportunities, and Threats. We will determine your strengths and weaknesses, discuss any current opportunities and what could stand in your way through the process. I may suggest you do this exercise with friends and family too to see if they think of things you don't.
Personality Assessment - For this I use DISC profiling. To see what type of personality you are, so I know the best way to approach your personality type. Dominant, Inspiring, Supportive/Steady, Cautious/Compliance? This can often be assessed during our first meeting through conversation.
Goal Assessment - What is your goal? Or what are your goals? What is your current reality of reaching them? Exploring the options to achieve them, and establishing your will to go get them.
The Wheel of Life - This exercise will highlight how you view you life right now. And establish any bumps in the road that may need ironing out or addressing. We may find a goal you are not aware of to add to the list.
Readiness for Change - We will discuss and assess where you really are with readiness to change.
Social Cognitive Theory - We learn from people around us. Do you? And who are the people around you.
Your Health belief - Could you goals have a positive effect on your health? Or a negative effect on your health? Is it actually achievable, based on your health?
Self-Efficacy Assessment - How well do you really know yourself? Do you believe in your own abilities?
Mindset Check up - Do you believe intelligence or confidence is in the genes? Or something that can grow?
Setting your goals and are they achievable? - Right, let set some goals and start a plan!
Identifying and overcoming barriers - What could get in the way and how can we prepare for this?
Overcoming Fear of change - Are you stuck in the change cycle? Or simply scared to move on?
Road Block and set-backs - Expecting them, and preparing for them
Mastering Willpower - Recognising and removing cues and triggers.
The Power of Visualisation - Learning about visualising what can be possible by you now and in the future.
Pro's and Con's - When you reach your goal, prepare for reality. Could or would it cause pain? And also what is your expected pleasures?
STAGE TWO - Assessing your Diet, Nutrition & Lifestyle
Doctors Assessment - At this stage you would be advised to visit your NHS GP or I can refer you to a private doctor (*Additional Fee charged by provider) to have a full check up. I will need to have a doctors report on your blood pressure, fasted blood glucose testings, cholesterol HDL and LDL, Triglycerides and all general health markers. This will need to be bought along to this first nutrition meeting. And please do discuss with him the journey we are planning to take and get his opinion and advice.
Medications/Treatments - Before we can discuss any diet changes I will need to know all your medications (if any) and what you are being treated for.
Food and Non-Food Sensitivities - We will need to discuss any allergies you may have, or food intolerance you know you suffer from. I will suggest all clients have a Food Sensitivity Test prior to diet planning. (*Additional Fee charged by provider normally around £30)
Probiotic and Prebiotic Testing - *Optional* If I suspect you have gut issues, I may refer you to have a private Microbiome test to check your levels of prebiotics, probiotics, gut bacteria diversity levels and vitamin B levels. This helps to check for deficiencies in this area and will impact what foods will be included in your diet plan. (*Additional Fee charged by provider)
Your Current Lifestyle - Are you vegetarian? Vegan? Whole Food Plant Based? Meat eater? No dairy? No Fish? Eat anything? Junk food junkie? Do you like the way you currently eat or do you want to change?
Your Body Composition - I will assess your body composition which will mean recording your age, height and weight, , body-fat %, Muscle Mass, Visceral Fat levels, BMR (Basal Metaphoric Rate or idle calorie requirement) and Water levels.
3 day food diary log - You will asked to be provided with 3 days worth of food diary of everything you put in your mouth. This needs to be done with total honesty. And include what you ate, brand names (where possible), when you ate it, roughly how much you ate, all sauces and snacks, any supplements, any alcohol, any water or drinks you have. Basically every detail of what passes those lips! AND how you felt before (how hungry you were or was you hungry at all?), during (was it enjoyable, or do you even remember eating it?) and after (was you still hungry, or full, or bloated?)
What do you want out of a new diet/lifestyle plan? - Weight Loss? Weight Gain? Healthier Choices? More variation? A better understanding?
Different types of diet/lifestyles to suit you - Paleo, Keto, WFPB, Fasting or just a all round better cleaner food and nutrition lifestyle? What they are, and which would suit your needs.
Whats in your food cupboard? - *Optional* We will have a look through your cupboards and see what you like, find some habits that have formed, or possibly have a clear out. Depending on your personal goals and requirements.
Lets go shopping! - *Optional* Armed with all this knowledge about you, we could go do a weekly shop and learn more about best choices in the shopping aisles. Or I could take you on a shopping tour around the Milton Keynes area introducing you to some local farm shops that provide organic, local and seasonal produce.
Grow your own! - *Optional* Ever fancied growing your own food? Organic, local and seasonal all in the back garden?
Try my recipes! - *Optional* I am always adding recipes to this website, so feel free to browse and see some ideas with ingredients you may not have used before for some diversity in your diet.
Medications/Treatments - Before we can discuss any diet changes I will need to know all your medications (if any) and what you are being treated for.
Food and Non-Food Sensitivities - We will need to discuss any allergies you may have, or food intolerance you know you suffer from. I will suggest all clients have a Food Sensitivity Test prior to diet planning. (*Additional Fee charged by provider normally around £30)
Probiotic and Prebiotic Testing - *Optional* If I suspect you have gut issues, I may refer you to have a private Microbiome test to check your levels of prebiotics, probiotics, gut bacteria diversity levels and vitamin B levels. This helps to check for deficiencies in this area and will impact what foods will be included in your diet plan. (*Additional Fee charged by provider)
Your Current Lifestyle - Are you vegetarian? Vegan? Whole Food Plant Based? Meat eater? No dairy? No Fish? Eat anything? Junk food junkie? Do you like the way you currently eat or do you want to change?
Your Body Composition - I will assess your body composition which will mean recording your age, height and weight, , body-fat %, Muscle Mass, Visceral Fat levels, BMR (Basal Metaphoric Rate or idle calorie requirement) and Water levels.
3 day food diary log - You will asked to be provided with 3 days worth of food diary of everything you put in your mouth. This needs to be done with total honesty. And include what you ate, brand names (where possible), when you ate it, roughly how much you ate, all sauces and snacks, any supplements, any alcohol, any water or drinks you have. Basically every detail of what passes those lips! AND how you felt before (how hungry you were or was you hungry at all?), during (was it enjoyable, or do you even remember eating it?) and after (was you still hungry, or full, or bloated?)
What do you want out of a new diet/lifestyle plan? - Weight Loss? Weight Gain? Healthier Choices? More variation? A better understanding?
Different types of diet/lifestyles to suit you - Paleo, Keto, WFPB, Fasting or just a all round better cleaner food and nutrition lifestyle? What they are, and which would suit your needs.
Whats in your food cupboard? - *Optional* We will have a look through your cupboards and see what you like, find some habits that have formed, or possibly have a clear out. Depending on your personal goals and requirements.
Lets go shopping! - *Optional* Armed with all this knowledge about you, we could go do a weekly shop and learn more about best choices in the shopping aisles. Or I could take you on a shopping tour around the Milton Keynes area introducing you to some local farm shops that provide organic, local and seasonal produce.
Grow your own! - *Optional* Ever fancied growing your own food? Organic, local and seasonal all in the back garden?
Try my recipes! - *Optional* I am always adding recipes to this website, so feel free to browse and see some ideas with ingredients you may not have used before for some diversity in your diet.
STAGE THREE - Assessing your Health & Fitness
**Please note that some of these tests may not be necessary for some, depending on your current level of fitness and goal requirements.
Movement Analysis - We will start by looking at how you move. I will ask you to perform a number of movements to access how easily your body moves. Checking for signs of injury, discomfort and flexibility.
Core Stability Analysis - We will look at access your core strength with a number of different techniques. Checking for signs of injury, discomfort and flexibility.
Balance Analysis - We will look at your efficiency in balance with a number of holds. Checking for signs of injury, discomfort and flexibility.
Cardio Level Analysis - I will ask you to perform a simple test to evaluate your level of cardio fitness.
Assessing your requirements - If health and fitness is on your goal list, and after you have performed the above analysis's, we will look at putting together a suitable health program. It could be a home based work out, including stretches and movements, it could be a work out to get your cardio levels improved, or a starters weight program for toning, or a suggestion of a gym membership if you feel confident enough ad gym visits to your schedule, depending on your requirements.
Sleep Analysis – How do you sleep? Are you a Night Owl? Or an Early Bird? Do you sleep well? Or an insomniac? We will access your sleep and talk about how we can improve it.
Introductions to my Injury, Physical Recovery and Stress Business Partners - If following the above fitness analysis's I feel you would benefit from professional help to help with any physical fixes, I will refer you to a specialist in that field who I do personally know. Sports injury professionals, doctors, massage therapists, osteopaths etc that could help with your personal scenario. These may well incur an additional cost direct to them and is a choice for you to make.
Introductions to my Fitness Business Partners - It maybe I suggest you join a local gym to suit your requirements, or a local run club, or create some walk routes from your home or a simple resistance work out also to be done at home. However, if you are requiring a more supportive or advanced level of training plan (training for a marathon, triathlon, body building show, 1-2-1 Personal Training sessions, advanced Yoga or Pilates) I will generally refer you to local partners who I know are professional in these areas and will be able to focus you just these areas to a higher level. Some referrals may come with an additional cost and is a choice for you to make. Or some could be free.
Movement Analysis - We will start by looking at how you move. I will ask you to perform a number of movements to access how easily your body moves. Checking for signs of injury, discomfort and flexibility.
Core Stability Analysis - We will look at access your core strength with a number of different techniques. Checking for signs of injury, discomfort and flexibility.
Balance Analysis - We will look at your efficiency in balance with a number of holds. Checking for signs of injury, discomfort and flexibility.
Cardio Level Analysis - I will ask you to perform a simple test to evaluate your level of cardio fitness.
Assessing your requirements - If health and fitness is on your goal list, and after you have performed the above analysis's, we will look at putting together a suitable health program. It could be a home based work out, including stretches and movements, it could be a work out to get your cardio levels improved, or a starters weight program for toning, or a suggestion of a gym membership if you feel confident enough ad gym visits to your schedule, depending on your requirements.
Sleep Analysis – How do you sleep? Are you a Night Owl? Or an Early Bird? Do you sleep well? Or an insomniac? We will access your sleep and talk about how we can improve it.
Introductions to my Injury, Physical Recovery and Stress Business Partners - If following the above fitness analysis's I feel you would benefit from professional help to help with any physical fixes, I will refer you to a specialist in that field who I do personally know. Sports injury professionals, doctors, massage therapists, osteopaths etc that could help with your personal scenario. These may well incur an additional cost direct to them and is a choice for you to make.
Introductions to my Fitness Business Partners - It maybe I suggest you join a local gym to suit your requirements, or a local run club, or create some walk routes from your home or a simple resistance work out also to be done at home. However, if you are requiring a more supportive or advanced level of training plan (training for a marathon, triathlon, body building show, 1-2-1 Personal Training sessions, advanced Yoga or Pilates) I will generally refer you to local partners who I know are professional in these areas and will be able to focus you just these areas to a higher level. Some referrals may come with an additional cost and is a choice for you to make. Or some could be free.
