INTRODUCTION TO BEHAVIORAL COACHINGMost American adults simply do not participate in enough regular exercise to improve andmaintain their health and well-being.Despite the physiological and psychological benefits of exercise, including reduced anxiety,depression, and risk of cardiovascular disease, better weight control, and increased self-esteem, activity levels continue to declineIt is estimated that more than 75% of the American adult population does not partake, on adaily basis, in 30 minutes of low-to-moderate physical activityWorking with the ClientPersonal trainers have 20 seconds to make a good first impression. That first impressionincludes: 1 Making eye contact 2Introducing yourself by name and getting the clients name3 Smiling 4 Shaking hands with the client 5 Remembering the clients name and using it6 Using good body languageBesides attitudes, behaviors, and good communication, here are some other importantqualities of a personal trainer : 1 Personal trainers need to look professional: neat, clean, andwell dressed. 2 Personal trainers need to take time to build a relationship with new clients. 3Clients need to feel that the personal trainer is listening to them. 4 Personal trainers need tomaintain confidentiality and ensure the clients safety at all times. 5 Personal trainers shouldbe friendly, warm, interested, and compassionate. 6 Personal trainers should collaborate withclients regarding their exercise routine. 7 Personal trainers should model all exercises,explaining correct alignment and form. 8 Personal trainers ask lots of good questions andperform comprehensive initial assessments.The Stages of ChangesStage 1: PrecontemplationNo intention of changing. Do not exercise and do not intend to start within 6 months.Education is best strategy with precontemplators.Stage 2: ContemplationThinking about becoming more active in next 6 months.Listen to what contemplators need and support them any way that they can.Contemplators still need information.Personal trainers need to find out what clients see as the pros and cons of exercise andsuggest avenues of information for erroneous beliefs.Stage 3: PreparationExercise (occasionally) but are planning to begin exercising regularly next month.The client may have unrealistic expectations for the change they hope to achieve, oftentimesleads to high risk of disappointment and early dropout.The best strategies for working with people in the preparation stage include: 1 Help clients atthis stage clarify realistic goals and expectations. 2 Help clients maintain their beliefs in theimportance of exercise. 3 Discuss programs that work best for different clients. 4 Considerclients schedules, preferences, and health concerns. 5 Ask about previous successfulexperiences with exercise. 6 Avoid exercise that could lead to discomfort or injury. 7Discuss building a social support network.Stage 4: ActionBy this stage the client has started exercise, but not yet maintained behavior for 6 months.Continue to provide them with education. Work with their clients to develop steps forovercoming any barriers or disruptions.Stage 5: MaintenanceMaintained change for 6 months or more.The client may still be tempted to return to old habits.Personal trainers can help enhance a persons motivation to exercise, provide social support,and help support exercise intentionsThe Initial SessionPersonal trainer have 20 seconds to make a good first impression.Typically, before a client hears anything they tend to notice body language fi rst. If a personaltrainers body language portrays a lack of welcoming, or a lack of friendliness and warmth, their20-second impression is not going to be positiveDiscuss health concerns.Personal trainers need to know that it is okay to let a client know that in the initial session theywill spend at least 30 minutes just talking and getting to know them.Clarify fitness goals. Verbalize goals. Set SMART goals, specific, measurable, attainable,realistic, and timely.Reviewing previous exercise experiencesFinalizing program design. Have good sense of health concerns, fitness goals, and pastpositive and negative experiences.Help clients anticipate the process.Stress reduction is one of the primary reasons people stick to an exercise program. Ask clientsabout their stress levels and suggests that exercise might be beneficial.Importance of Effective CommunicationDifference between success and failure in relationship between trainer and his or her client.Explain important policies, procedures, and expectations so clients understand what isexpected of them.Be sensitive to clients feelings and connect emotionally to them (express empathy).Communicate consistently according to your personality and training style.Use a positive communication approach that includes encouragement, support, and positivereinforcement.***Greet your client with a hello and a smileNonverbal and verbal communication posture, body language, verbal must be clear to beunderstood correctly.Active listening is more than having good communication skills. Active listening is about havingan attitude and genuine interest in seeking a clients perspective and getting to know him or herthis requires the trainer takes genuine interest in clients perspective and getting to know them.Pay attention, avoid distractions, look the speaker in the eye.Ask Open-ended questions cannot be answered with a number, a place, or yes or no. Theyrequire clients to elaborate. Open-ended questions are very important for building collaborativerelationships with a client because they invite discussion.Reflecting is a type of listening and expression -Express the purported meaning of what youjust heard. Make sure client is accurately understood.Summarizing Draws all important points of conversation together and again allow clients toclarify either what they have said or how someone has interpreted what they have said.Affirmations show appreciation for clients and their strengths. Listen carefully to know what toaffirm. Validate positive comments about their thoughts, plans, skills.Asking permission ask permission to share information (This is referring to personalinformation from you -the trainer- to the client)Smart GoalsCognitive StrategiesPositive self-talk Helps clients become aware of their negative thought process. Help clientscome up with list of positive thoughts they might use with regard to exercise. Train clients tonotice negative thoughts, stop negative thoughts, and translate those into something positive.Exercise imagery process created to produce internalized experiences to support or enhanceexercise participation. Clients can imagine themselves approaching their activity with greaterconfidence. Visualize performing with greater relaxation and muscle control. Rehearse positiveoutcomes.Personal trainers need to help clients come up with a list of things that will help get thempsyched up for exercise. Some examples include positive thoughts, keywords, imagery,specific food, and music.Psychological Benefits of ExerciseDiscussing the physiologic benefits of exercise with your clients can be very beneficial.Benefits include:1. Positive mood2. Reduced stress3. Improvement of sleep quality.