Managing Social SituationsHow to Coach your Clients to Success

Coaching to Success: Managing Social Situations

● Learn options to share with your clients to manage the Fall and Winter holidays in a healthier way

● Understand the importance of word choice in creating a positive mindset change

● Formulate strategies to guide clients to healthy business or leisure travel

● Manage clients to success during sporting events including alcohol moderation

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Objectives

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Jennifer Russo, RNBehavior Coach and

Wellness Expert

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5 Triggers

● “I SHOULDN’T eat ice cream because I’m trying to lose weight”

● “I’m CHOOSING not to eat ice cream because I’m trying to lose weight”

6 Word Power

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● “I’m trying to lose weight BUT I’m going to a party”

● ”I’m trying to lose weight AND I’m going to a party”

● “I DON’T have time to grocery shop and prep food”

● “I am not PRIORITIZING my weight loss strategies”

7 Make a Game Plan

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• Make a game plan: How many drinks will you have? What will be your planned splurge?

• Do not save up calories from earlier in the day

• Take healthy food to the event if possible; if not, have a healthy snack of protein and produce before leaving the house

• Make healthy food swaps

8 Buffet Management

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• Survey the spread first• Use a small plate• Make your plate 50% produce• Sit down and focus on your food• After you’re finished eating, position

yourself away from the food

9 Alcohol Moderation

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• Delay the first drink• Drink spacers• Make your own drinks• Consider mocktails• Pace yourself• Keep track of the number of

drinks

10 Alcohol

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● Mixed drinks● Regular or craft beer● Frozen margarita● Sangria● Tonic● Fruit juice mixers

● Drinks neat or on the rocks ● Light beer● Tequila on the rocks with lime● White or red wine with a lemon, lime

or orange slice● Diet tonic● Seltzer/ diet soda

Original choice: Healthier choice:

● “Thanks but I’m not thirsty at the moment.”● “Maybe in a little while. I just finished one.”● ”I’m going for another after I finish this water.”● “I’m pacing myself.”● “I’m in training.”● “I have to get up early tomorrow.”● “I’m taking medication that doesn’t mix with

alcohol.”● “I’ve had enough already.”● “I’m the designated driver.”● “I’m still drunk from last night.”

11 AlcoholHow to Decline a Drink

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● Candy in the house before and after Halloween● Eating candy while handing it out● Eating candy while trick or treating

● Candy in the workplace

12 HolidaysHalloween

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Pumpkin Spiced Almond ButterIngredients: 1/4 cup canned pumpkin puree (unsweetened), 1/2 teaspoon pumpkin pie spice, 1/2 teaspoon pure maple syrup, pinch of sea salt, 1/4 cup natural almond butter (unsalted)Directions1. In a small bowl, mix pumpkin puree, pumpkin pie spice, maple syrup, and salt.2. Fold into almond butter.

13 Halloween

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● Procrastination/ Time Management/ Party Invites

● Planned Permission● Family Obligations● Unrealistic Expectations of Family● Change in Routine/ Lack of Control● Exposure to Large Amounts of Food● Food Pushers● Travel

15 Holiday Stressors

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● Know it alls● Body image consultants● People who take food personally● The skeptic● The spontaneous● The clueless● The traditionalist

Who is most at risk?

Who’s derailing you?

16 Food Pushers

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● Identify those who tend to sabotage

● Set a healthy precedent

● Be proactive/ Give advanced warning

● Seek support from like minded individuals

18 How to Manage Food Pushers

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● Smile and say, “No thank you”● Explain that you don’t normally eat…….● Say, “Thanks, but I’m already full…”● “Can I wrap it up?”● Use humor● Mangle it● Eat one bite

19 How to Manage Food PushersLearn to say “no”

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How am I going to get out of this?

20 How to Manage Healthy Behaviors When Traveling

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Road Trips

21 How to Manage Travel

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● In the cooler: In the basket:● Water, sparkling water 100 calorie bags of nuts● Cut up fresh fruit and veggies Dried fruit● Frozen grapes Turkey jerky● Low sugar yogurt Roasted beans or edamame ● String cheese Wasabi peas● Hummus Whole grain crackers● Low fat cottage cheese Raisins● Sliced turkey, ham, RB Small tubes of applesauce● Low sodium V8 juice Single serving PB/ AB

Airports● Look up airport restaurants ahead of time ● Eat before you get to the airport● Pack food for the plane● Do not eat to pass the time● Avoid moving walkways● Walk after the security line● Walk during layovers

Hotels● Stop at the grocery store before arriving ● Ask for a fridge to be put in the hotel room● Ask for trigger items to removed from the

mini bar● Avoid the concierge floor● Pack workout clothes

22 How to Manage Travel Airports and Hotels

23 ExerciseWalk it off

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● “It’s just not the same without….”● “I can’t resist”● “I’ve been good all day, I can eat…..”● “A little bit/ small piece won’t matter”● I’ll work it off later”● “I’ll eat less tomorrow”● “I ruined it already by overdoing it, I might

as well keep going”

24 How to Manage Self Sabotage

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Sabotaging thoughts and actions

● Repeating unwanted patterns of behavior that oppose healthy goals/ values

● The inability to commit to long term goals● Eating/drinking/behaving in ways that

compromise your health and weight loss● Failure to complete what you start/ lack of

consistency● Behaving in ways that jeopardize previous

success● Procrastinating● Perfectionism: unrealistic goals; feeling

that whatever you accomplish is never quite good enough

● Is this thought true or just a preconceived notion?● What am I reacting to? What meaning am I giving this situation?● Is there another way of looking at it? ● Am I blaming someone or something for my lack of weight loss?● Am I blaming a lack of motivation?● How important is this really? How important will it be in a year's time?● Am I putting more pressure on myself, setting up expectations that are unrealistic?● Can this challenge be solved a different way? What are my choices?● Is this behavior in line with my principles and values of weight loss?

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Questions to manage sabotaging thoughts:

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● Stop and take a deep breath.● Acknowledge and identify feelings. Do not avoid them. Keep expectations in-check.● Recognize previous, unhelpful thinking patterns but do not accept them.● Identify a healthy replacement behavior. What is a more appropriate and proactive behavior

that would promote weight loss?● Choose to change. Challenge yourself and get out of your comfort zone.● Use positive self-talk: Have a mantra.● Visualize: See yourself successfully doing what needs to be done.● Learn from what has worked or failed to work in the past. Adjust the course by taking a

different approach.

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Counteracting sabotaging thoughts

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● Be proactive and make plans ahead of time● Advocate for themselves● Manage time effectively● Identify and manage triggers● Learn healthy stress reduction techniques● Identify and refute sabotaging thoughts● Think outside the box for alternative solutions● Use mantras as support● Be unafraid of change● Remember why it’s important to them to lose

weight (motivators)

27 Key Take AwaysCoach your clients to…..

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28 Sneak Peak: November 14th, 4 pm ESTBehavior Coaching Webinar Part 2 : Unleash Healthier Habits

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Readiness for change Setting up a healthy environment

Managing cravings Rebounding

Self compassion