Life Coaching

Challenging and Encouraging Clients in Counseling

Posted on by Dominick Flarey

To help transform a person to change, attending, listening and responding are key, but the skilled counselor needs to be able to help instigate change or water the seeds of the healing process within a client.  Whether loss and grief, or merely more daily stressors or emotional issues that are holding the client back from living life productively, the counselor needs to know how to coach the client and help the client find that preferred outcome.  This involves not only identifying the goals and actively pushing towards them but also motivating and challenging them.  Like a coach who is able to abstract the best out of their players on the field, a counselor needs to be able to encourage and challenge his/her clients to produce meaningful change.  Some clients respond better, others may be still facing inner turmoil and self esteem issues.  Some clients may be more resilient naturally, while others may need more prodding and gentle and empathetic guidance.  Each client is unique and different but the general ideas within this short blog complement the previous blogs on attending the client and responding to the client.

Challenging and encouraging a client to change is much like a coach trying to get the best of a player on the field

 

Some clients may have zero motivation to be challenged.  They may possess some world view or bias that prevents this change.  Some may be forced to attend counseling and feel no need to change.  This can occur with state mandated counseling or clients forced to attend because of family or spouses.  Some clients may feel motivated simply because of guilt and look to foster a positive change.  Some may simply have an interest in the counseling process and wish to see what happens.  In the best case, one will find a client who understands the critical importance of counseling and the changes that need made.  Regardless of the clients motivation level, it is the purpose of the counselor to help bring the best out of the client. This can be easier said then done.

 

 

 

The Counselor as Coach?

Life coaching in itself is a newer field within the Human Service Field.  It is not clinical or requiring of various licensing but it does promote the idea of healthy change and life styles.  It involves a professional who is trained to motivate, direct and help clients meet end goals.  This involves both encouraging and challenging the client.  Whether it is a weight goal, training goal, dieting goal, or health and life style change, life coaches are inherently trained to help produce change through motivation, encouragement and challenging of their clients.  Counselors, whether pastoral or clinical, working in grief counseling or other mental counseling disciplines, through empathetic listening and responding, should have a vested interest in helping their clients meet change, but some may lack the skills to help motivate the client to change.  As counselors, the client is directed and given options, but is never commanded or forced to change, instead, the client is invited to change through an array of options.  Many times, clients need motivated and encouraged and even challenged to push forward through these options. Many times they may fall and need help getting up.  Again, like a coach in sports, it is the counselor’s profession to not only direct, but also to help the client emotionally and mentally push towards that direction.

Challenging for New Behaviors

According to Egan, it is important to challenge clients to change.  He states,

“Help clients, challenge themselves to change ways of thinking, expressing emotions, and acting them mired in problem situations and prevent them from identifying and developing opportunities…become partners with your clients in helping them challenge themselves to find opportunities in their problems, to discover unused strengths and resources, both internal and external, and to commit themselves to the actions needed to make opportunity development happen (2019, p. 190).

In challenging, Egan emphasizes the importance of the counselor and client relationship which is based on trust and partnership.  A counselor, in the eyes of the client, needs to earn the right to challenge.  Once this is established, the counselor needs to ensure that challenges are presented tentatively but not apologetically, with a balance between not being too harsh but not also too passive.  In addition, counselors need to ensure the challenges are clear and specific.  Challenges also should not make demands or be forceful in nature but provide a structural system of choices.  As the term challenge indicates, it is never easy, so help clients utilize unused strengths to help meet the challenges and the ability to build on successful challenges to meet new ones (2019, p. 220-225).  As Egan points out, the counselor should be a “catalyst for a better future (2019, p. 190)”.

Many times, a counselor has to identify what is preventing the person from being able to face a challenge in life

In challenging clients, many times, they have many inherent issues that are already hampering them with the problem and maybe life in general.  To help clients become more resilient and able to create new behaviors, counselors sometimes need to identify blocks and issues within the client.  Egan lists a variety of target areas that negatively affect a client’s ability to respond to challenges and delay productive and healthy change.  Through attending, listening and responding, a counselor is able to identify certain issues that may restrict the ability of a client to respond effectively to challenges.

The first issue Egan lists are what he refers to as self defeating mindsets that include “assumptions, attitudes, beliefs, values, bias, convictions, inclinations, norms, points of view, perceptions of self and the world, preconceptions and prejudices (2019, p. 190-191)”.   Albert Ellis looked at facing irrational beliefs head on with interventions that would challenge irrational mindsets.  According to Ellis, many individuals have flawed misconceptions on life.  Egan lists a few of these ideals.

  • I must only be liked and loved in life
  • I must always be in control in life
  • I must always have my things done my way or no way
  • I should never have any problems
  • I am a victim and not responsible for any of my issues
  • I will avoid things that are difficult
  • I believe my past dictates what I do in the future
  • I do not need happiness in anything or anyone else

(Egan, 2019, p.191)

Ellis considered these mindsets as impediments to change because when something did happen that was bad, the person would tend to “catastrophize” it and become unable to adjust to the problem or even be remotely open to challenges to face it.  In addition to these mindsets, Egan points out that some individuals embrace in four fallacies that hamper change, as according to Sternberg.  Among those listed by Sternberg were egocentrism and taking into account only one’s own interests, omniscience and thinking one knows everything about the issue, omnipotence and feeling one can do whatever one desires and invulnerability and one will never face true consequences (2019, p.192).  Obviously these four fallacies are undesirable characteristics and whether naive or part of a greater personality disorder, they are issues that can prevent true change in the client.

In addition to mindsets, some individuals may have self defeating emotions and feelings that prevent them from achieving goals.  They may possess low self esteem or poor self image.  They may have fears that prevent them doing greater things.  Others may possess various dysfunctional behaviors that are external in nature.  In essence, the person cannot get out of their own way in life.  Their behavior, unknown to them sometimes, continues to create the issues they are trying to escape. Others may possess discrepancies in what they feel and think in regards to what they say and do and how they view themselves versus how they are truly viewed by others. Other times, individuals can be hampered in making true change or answering challenges because of unused strengths or resources (Egan, 2019, p. 194-197).

Other “Blind Spots” within the client preventing and hampering change can include various levels of unawareness.  This can include being blind to one’s own talents and strengths seen by others but not perceived by the self.   Some individuals may be unaware due to self deception itself, or choosing ignorance.  Some individuals will avoid issues and problems because they simply would rather not know because the truth may be too terrifying.  In helping clients challenge themselves to new behaviors, counselors can open clients to new areas of awareness with simple self questions.

  • What problem am I avoiding?
  • What opportunities am I ignoring?
  • What am I overlooking?
  • What do I refuse to see?
  • How am I being dishonest with myself?

(Egan, 2019, p. 204)

As the counselor, but also a coach, it is important to help clients identify these issues and understand why they are unable to move forward.

Helping Clients Identify These Issues and Healthy Challenging

Carl Rogers promoted a empathetic approach. In helping others face hard realities, a fact based empathetic approach is key.  Showing patience and empathy and carefully presenting the issue with assertiveness but compassion is key in helping the client awaken to certain issues.  Of course, timing, tone, and words all play a key role in helping the client become acceptive.  The counselor cannot come across as afraid to address issues but not confrontational.  Sometimes, certain words, may offset a client or labels, and the counselor will need to navigate why and how to discuss the issue.  Also within this process, the counselor cannot simply give a set of directions but present options.  Finally, again, the counselor needs to present the new awareness and challenge to the client without judgment but in a way that creates self awareness and pushes forward change.

Counselors help motivate clients to change through empathy and supplying the client with appropriate level challenges and options to meet

When discovering hindering blind spots and issues, the counselor needs to become a detective in some respects before he/she can truly become a coach.  What is the client truly trying to say, or hinting at, or half saying (Egan, 2019, p.206)?  Counselors need to help clients understand their implicit thoughts and words and make them become more explicit.  In doing so, counselors can help clients understand themes in their stories, make connections with what may be missing and share educated hunches in feedback (Egan, 2019, p. 207-210).  Counselors can through their hunches, help clients see the bigger picture, dig deeper in the story, draw conclusions, open up more, see overlooked aspects, or even own their own story (Egan, 2019, p. 210-211).

 

 

Of course how these opinions and disclosures are presented to the client are critical.  They are part of the art of counseling and also the product of good coaching. A good coach is able to present a deficiency in a player’s form or approach and help turn into change and better performance.  This however involves not tearing down the player, but building the player up and giving the player the tools necessary to improve.  As an teacher and encourager, a coach is able to transform the problem and help the player have success on the field.  Likewise, an counselor needs to be able to coach his/her client through approaching a weakness and being able to challenge the person to overcome it and make it a strength in the field of life.  Strength Based Therapies as proposed by Pattoni, (2012) help clients label their strengths and identify them and utilize them in variety of goal setting environments. The process looks to expand hope but also create autonomy in facing issues.

When providing factful information and options to a client, a counselor needs to remain empathetic and tactful in delivering the news.  Some news can be shocking to a client and the client may need time or understanding in the process (Egan, 2019, p. 213).  Hence Egan recommends sometimes sharing one’s disclosures and challenges, but he recommends it to be used with caution.  He recommends being sure to use it sparingly, appropriately and culturally aware.  Timing can be key.  One does not wish to have one’s own disclosure to become a distraction (2019, p.215).

As a counselor and coach, how one gives suggestions and recommendations for better improvements are critical.  Inspired first with empathy and secondly aware of internal issues of the client, a counselor needs to approach and challenge the client without confronting but at the same time presenting clear and factual options to promote change.  These challenges are not easy, so like a good coach, a counselor needs to find ways to provide encouragement during the change process.  Counselors should invite clients to challenge themselves and help them identify specific challenges that will make the best changes.  Like a sports coach, while identifying any issue, the counselor needs to encourage and identify strengths to overcome a particular challenge.  Furthermore, the challenge needs to be evaluated as not to be too intense to be self-demeaning to the client.  Sometimes, success is built upon.  So when identifying challenges, the counselor needs to present them in a fashion that leads to success (Egan, 2019, p. 220).

As a counselor-coach, a counselor identifies changes that are essential and helps the client identify change.  Some clients are more resistant to change.  In another blog, we discuss the Client Change Scale which lists the levels of difficulty for a client to accept change or implement it based on their stage.  It is the counselor’s job to help the client see the necessity of change and help the client find it through encouragement and help.  Some changes will be first order, or deal with the current situation, or others may be second order and more long term or permanent.  This depends on the nature of the issue and the needs of the client.  The counselor like a coach, helps the client implement goals, strategies and plans to implement the change.   The counselor helps the client see his/her possible self, delve into creativity,  and think differently (Egan, 2019, p. 315-318).  In essence, the counselor helps the client see a better future, set goals to attain it and help them put it into action (Egan, 2019, p. 314).

 

Conclusion

Counselors are like coaches.  They need to challenge their clients by identifying weaknesses and help clients overcome them with appropriate challenges.  This involves active attending and responding to the client and understanding the inner challenges the client faces.  The counselor then is able to better become a catalyst of change in the clients life with setting appropriate challenges to make the client a better person in the field of life.

Please also review AIHCP’s multiple counseling certifications in Grief Counseling, Christian Counseling, Life Coaching, Anger Management, Stress Management and Crisis Intervention Counseling

Please also review AIHCP’s Grief Counseling Certification, as well as its Christian Counseling Certification.  Other mental health certifications for both pastoral and clinical counselors, or those engaged in the Human Service Fields, include Stress Management, Life Coaching, Anger Management, and Crisis Intervention. The programs are online and self study and open to qualified professionals seeking a four year certification in any of these fields.

 

 

 

 

 

 

 

Reference

Egan, G. & Reese. R. (2019).”The Skilled Helper: A Problem Management and Opportunity-Development Approach to Helping” (11th Ed). Cengage

Additional Resources

Sutton, J. (2022). “Motivation in Counseling: 9 Steps to Engage Your Clients”. Positive Psychology.  Access here

Sutton, J. (2022). “How to Perform Strengths-Based Therapy and Counseling”. Positive Psychology. Access here

“The Skill of Challenge in Counselling”(2019). Counseling Tutor. Access here

Voitilainen, L. et, al. (2018). “Empathy, Challenge, and Psychophysiological Activation in Therapist–Client Interaction”. Front Psychol. 2018; 9: 530. National Library of Medicine. Access here

 

Healthcare Life Coaching Advice for 2024 Wellness!

Posted on by Dominick Flarey
A figure at a fork in the road. One road is junk food and the other is healthy options.
Healthcare Life Coaching is all about making the best choice!

By – James M. Katz, BA

In today’s fast-paced world, maintaining optimal health and well-being can often feel like an uphill battle. Between work, family, and personal obligations, it’s easy to neglect our own health and put our well-being on the backburner. However, there is a solution that can help transform your approach to health and wellness: healthcare life coaching.

Life coaching is a powerful tool that can guide you on your journey to optimal health. It combines the principles of traditional life coaching with a deep understanding of the healthcare system and the unique challenges individuals face when it comes to their well-being. By working with a healthcare life coach, you can gain the knowledge, support, and motivation you need to take charge of your health and transform your life.

Healthcare Coaching advice can come from a number of sources. As seen in the quoted article below, it details small yet meaningful resolutions you can follow to improve your health and well-being into the new year! They article shows these resolutions don’t have to be monstrous or life altering to help improve your health and wellness.  The author suggests simple changes like a new health routine or simply expressing gratitude. For the full article please click the link below.

Making New Year’s resolutions is easy. Keeping them is hard. Too often, we set resolutions to make sweeping, multistep changes that are well-intentioned but unrealistic.

One year, I resolved to prep our family meals for the week every Sunday. I bought containers to store each meal, created a menu and grocery list, went shopping, and then came home with all the food, only to realize I was completely unmotivated to give up my Sunday afternoon cooking a week’s worth of meals at once. Instead, I decided to make each meal as needed, as I always did.

4 simple daily health resolutions that matter more than you think. By Dana Santas, CNN. Published 5:00 AM EST, Sun December 31, 2023

Full Article Here

Commentary:

Understanding the role of a healthcare life coach

A healthcare life coach is a trained professional who specializes in helping individuals achieve their health and wellness goals. Unlike traditional healthcare providers, who focus primarily on diagnosing and treating medical conditions, healthcare life coaches take a holistic approach to well-being. They work with clients on a one-on-one basis, addressing not only physical health but also the emotional, mental, and spiritual aspects of well-being.

One of the key roles of a healthcare life coach is to act as a guide and mentor. They help clients navigate the often complex healthcare system, providing them with the information they need to make informed decisions about their health. They also support clients in setting realistic goals and developing a personalized plan of action to achieve those goals. Whether it’s losing weight, managing stress, or improving overall fitness, a healthcare life coach can provide the guidance and accountability needed to succeed.

Benefits of healthcare life coaching

The benefits of life coaching are numerous and far-reaching. One of the primary benefits is the ability to gain a deeper understanding of your own health and well-being. Through working with a healthcare life coach, you can gain insights into your habits, behaviors, and beliefs that may be impacting your health. This self-awareness can be a powerful catalyst for change, leading to improved overall well-being.

Another key benefit of healthcare life coaching is the personalized support and accountability it provides. Unlike other wellness programs or self-help approaches, healthcare life coaching is tailored to the individual. Your coach will work with you to develop a customized plan that takes into account your unique needs, preferences, and circumstances. They will also provide ongoing support and encouragement, helping you stay motivated and on track towards your goals.A lady standing in her kitchen choosing a vegetable.

How healthcare life coaching can transform your well-being

Healthcare life coaching has the potential to transform your well-being in profound ways. By addressing all aspects of health – physical, emotional, mental, and spiritual – you can experience a holistic transformation that positively impacts every area of your life.

One of the ways healthcare life coaching can transform your well-being is by helping you make sustainable lifestyle changes. Many people struggle with making lasting changes to their health habits because they approach it from a place of deprivation or punishment. Healthcare life coaching takes a different approach, focusing on empowering you to make choices that align with your values and priorities. This shift in mindset can lead to long-term, sustainable change that improves your overall well-being.

Another way healthcare life coaching can transform your well-being is by helping you develop a positive relationship with yourself and your body. In a society that often places unrealistic expectations on appearance and promotes negative body image, it can be challenging to cultivate self-acceptance and self-love. A healthcare life coach can help you challenge limiting beliefs, develop a positive body image, and cultivate self-compassion. This newfound self-acceptance and self-love can have a profound impact on your overall well-being.

The importance of setting goals in healthcare coaching

Setting goals is an integral part of the healthcare life coaching process. Goals provide a clear direction and focus, giving you something to work towards. They also serve as a benchmark for progress, allowing you to track your success and celebrate your achievements along the way.

When setting goals in healthcare life coaching, it’s important to be specific and measurable. Vague goals, such as “get healthy” or “lose weight,” are difficult to track and can lead to frustration and lack of motivation. Instead, set goals that are specific and measurable, such as “exercise for 30 minutes, three times a week” or “reduce sugar intake to less than 25 grams per day.” This level of specificity allows you to track your progress and make adjustments as needed.

In addition to being specific and measurable, goals in healthcare life coaching should also be realistic and achievable. Setting unrealistic goals can set you up for failure and undermine your confidence. Instead, set goals that are challenging yet attainable, considering your current circumstances and resources. Your healthcare life coach can help you set goals that are both realistic and aligned with your long-term vision for optimal health.

Techniques and strategies used in wellness coaching

Healthcare coaching encompasses a wide range of techniques and strategies designed to support your well-being journey. These techniques are tailored to your individual needs and goals, ensuring that you receive the support and guidance you need to succeed.

One commonly used technique in healthcare life coaching is motivational interviewing. This approach involves asking open-ended questions and actively listening to your responses. Through this process, your healthcare life coach can help you explore your motivations, values, and priorities, and identify any barriers or challenges that may be preventing you from achieving your goals. Motivational interviewing can be a powerful tool for increasing self-awareness and generating intrinsic motivation for change.

Another technique used in healthcare life coaching is goal-setting. As mentioned earlier, setting goals is an essential part of the coaching process. Your healthcare life coach will work with you to set SMART goals – goals that are specific, measurable, attainable, relevant, and time-bound. They will also help you break down your goals into smaller, more manageable steps, making it easier to stay on track and measure your progress.

Finding the right healthcare life coach for you

Finding the right healthcare coach is crucial to the success of your well-being journey. A good fit between you and your coach is essential for building trust, establishing rapport, and creating a supportive and empowering coaching relationship.

When searching for a life coach, it’s important to consider their qualifications and experience. Look for a coach who has completed a recognized coaching program and has experience working with clients in a healthcare setting. It’s also a good idea to ask for references or testimonials from previous clients to get a sense of their coaching style and approach.

In addition to qualifications and experience, it’s important to find a coach who you feel comfortable with and can trust. Schedule an initial consultation or discovery session to get to know the coach and determine if you have a good rapport. Trust your intuition and choose a coach who you feel understands your needs and can support you in achieving your goals.

Integrating healthcare coaching into your overall wellness routine

Healthcare Life Coaching advice: a lady holding a small salad in a bowl.
Health and Wellness is simple when you have the right life coach!

Integrating life coaching into your overall wellness routine is a powerful way to enhance your journey towards optimal health. While healthcare life coaching can be transformative on its own, it is most effective when combined with other wellness practices and resources.

One way to integrate healthcare coaching into your overall wellness routine is to combine it with regular exercise. Physical activity has numerous benefits for both physical and mental well-being, and when combined with coaching, it can amplify the impact. Your healthcare life coach can help you develop an exercise plan that aligns with your goals and provides the support and accountability you need to stay motivated.

Another way to integrate healthcare life coaching into your wellness routine is to incorporate it into your self-care practices. Self-care is essential for maintaining optimal health and well-being, and coaching can provide the guidance and motivation you need to prioritize self-care in your daily life. Your healthcare coach can help you develop a personalized self-care routine that addresses your unique needs and supports your overall well-being.

Conclusion: Taking the first step towards optimal health with a healthcare life coach

Embarking on a journey towards optimal health and well-being can be both exciting and overwhelming. However, with the support and guidance of a healthcare coach, you can navigate the path with confidence and transform your life.

Healthcare coaching offers a unique approach to well-being, combining the principles of traditional life coaching with a deep understanding of the healthcare system. Through personalized support, goal-setting, and a range of techniques and strategies, healthcare life coaching can help you make sustainable lifestyle changes, develop a positive relationship with yourself and your body, and achieve your health and wellness goals.

So, take that first step towards optimal health today. Find a qualified healthcare coach who resonates with you, and embark on a journey of self-discovery, growth, and transformation. Your well-being deserves it.

Ready to transform your well-being with healthcare coaching? We offer a certification program in Healthcare Life Coaching. It’s 100% online, on open enrollment and self-paced. If you’d like more information in regards to our Life Coaching program please follow this link.

References:

Cleveland Clinic – Health Coaches 

NBHWC – National Board of Health and Wellness Coaching 

Additional Resources:

Does health coaching improve health-related quality of life and reduce hospital admissions in people with chronic obstructive pulmonary disease? A systematic review and meta-analysis. Hannah Long, Et al. British Journal of Health Psychology. Volume24, Issue3 September 2019 Pages 515-546

Access link here 

Personal Health Coaching as a Type 2 Diabetes Mellitus Self-Management Strategy: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Pirbaglou M, Et al.  American Journal of Health Promotion. 2018;32(7):1613-1626. doi:10.1177/0890117118758234

Access link here 

Adolescents’ Use of Digital Technologies and Preferences for Mobile Health Coaching in Public Mental Health Settings.  Aschbrenner Kelly A., Et al. Frontiers in Public Health VOLUME=7 YEAR=2019 DOI=10.3389/fpubh.2019.00178 ISSN=2296-2565

Access link here 

Telemedicine-Based Health Coaching Is Effective for Inducing Weight Loss and Improving Metabolic Markers. Kelly E. Johnson, Et al. Telemedicine and e-Health Vol. 25, No. 25 Feb 2019 https://doi.org/10.1089/tmj.2018.0002

Access link here 

 

Exercising for a Healthier Heart

Posted on by Dominick Flarey

One of the most common reasons individuals exercise is for cardiovascular health.  Strengthening the heart and lowering risks of heart attack are good reasons to exercise and usually most aerobic exercises suffice in helping individuals keep a healthy heart.  Those who already have a weakened heart may need care in what type of higher aerobic exercises are safe through the guidance of a primary physician and life coach or exercise trainer.  It is also important to gradually work one’s way up with any type of cardiovascular exercise.  Over time, one can adjust or increase a workout as the body and heart become more acclimated to the intensity.  One sure way to hurt oneself or cause damage is to start to fast or too intense.  Hence gradual increase over time and proper warm ups and stretches are critical for a novice to understand.

Life coaches can help individuals choose the right cardiovascular exercise programs

 

The article, “4 Excellent Ways to Exercise for a Strong, Healthy Heart” by Karen Asp looks at ways to train for a healthier heart.  She lists brisk walking, intense cardiovascular workouts, strength training and yoga as excellent ways to find better heart health.  Some exercises are more paced towards younger individuals who can do higher intensity while others are for those who cannot endure a higher intense workout.  The article states,

“To gauge how hard you should be working, use what experts call the rating of perceived exertion, which uses a scale that goes from zero to 10. Zero is how you feel when you’re doing nothing; 10 means you’re going all-out. During the “on” or hard work periods of intervals, you should be somewhere between seven and 10; during recovery periods remain around level three or four, according to the American Council on Exercise.”

“4 Excellent Ways to Exercise for a Strong, Healthy Heart”. Karan Asp. February 6th, 2023. Real Simple

To review the entire article, please click here

Commentary

Cardio workouts are one of the best ways to get your heart rate up, improve your health, and reduce your risk of heart disease. But how do you maximize the benefits of cardio in order to get the most out of your workouts? In this article, we’ll look at what cardio is, why it’s important, different types of cardio exercises, how to set up a cardio workout plan, and how to stay motivated to stick with a cardio routine.  Healthcare life coaches and fitness experts can help put one on a great plan that fits one’s health needs and expectations.

What is Cardio and Why is it Important?

Cardio, or aerobic exercise, is any physical activity that increases your heart rate and breathing for an extended period of time. It is important for maintaining a healthy heart and circulation, burning fat, improving lung capacity, and increasing stamina and endurance. Regular cardio exercise is essential for a healthy lifestyle, and has been shown to reduce the risk of heart disease, stroke, and other health problems.

The American Heart Association recommends at least 150 minutes of moderate-intensity cardio exercise per week for adults. This can be broken down into 30 minutes of exercise five days a week, or even 10 minutes three times a day.

Benefits of Cardio Exercise

Cardio exercises strengthen the heart, increase endurance, lower cholesterol and sugar, and can help clear a sad mind

 

Cardio exercise offers a number of benefits for your health. Regular cardio can help improve your cardiovascular health, reduce your risk of heart disease, strengthen your bones and muscles, improve your balance and coordination, and reduce stress and anxiety. It can also help you maintain a healthy weight, as it burns calories more quickly than other types of exercise.

Understanding Heart Rate and Cardio Intensity

When you’re engaging in cardio exercise, it’s important to understand your heart rate and the intensity of your workout. Your target heart rate should be between 50 and 85 percent of your maximum heart rate, which you can calculate using a simple formula. This can help you ensure that you’re getting the most out of your cardio workouts.

The intensity of your workout also matters. You should aim for moderate-intensity cardio exercise, which means that you should be able to talk but not sing while exercising. This is the most effective way to burn calories and get the most out of your workouts.

Types of Cardio Exercises

There are a variety of cardio exercises that you can do, including running, jogging, swimming, cycling, rowing, walking, and aerobics. You can also try high-intensity interval training (HIIT) or circuit training, which are shorter, more intense workouts that involve alternating between short bursts of intense activity and brief periods of rest.

Frequency and Duration of Cardio Workouts

To maximize your cardio workouts, it’s important to understand the frequency and duration of your workouts. Aim to do cardio exercise three to five times a week, for at least 30 minutes each time. If you’re just starting out, you can start with shorter workouts and work your way up to longer ones.

Setting Up a Cardio Workout Plan with Life Coaches

To maximize the benefits of your cardio workouts, it’s important to have a plan. Start by setting realistic goals and then create a schedule that will help you stay on track. You should also make sure to switch up your workouts to keep them interesting and challenging. Life coaches can help one better make a good cardio workout plan.   Cardio can depend on one’s health and heart strength.  One should never start a plan without consulting a healthcare professional.  In addition, some plans may be geared to younger individuals, while others may be more age appropriate for older individuals.

Different Cardio Workouts for Different Goals

If you’re looking to lose weight, you should focus on shorter, high-intensity workouts. If you’re looking to increase endurance and stamina, you should focus on longer, lower-intensity workouts. It’s important to find the type of cardio workout that works for you and your goals.

Staying Motivated to Stick With a Cardio Routine

Sticking with a cardio routine can be tough, especially if you’re just starting out. To stay motivated, try to find a workout buddy and make it a point to exercise together. You can also set small rewards for yourself to keep you motivated and focus on the long-term health benefits of regular cardio.  A life coach can help keep someone motivated and accountable.

Cardio Workouts for a Heart-Healthy Lifestyle

Regular cardio exercise is essential for a heart-healthy lifestyle. To get the most out of your workouts, it’s important to understand your heart rate, the intensity of your workouts, and the types of exercises that are best for your goals. It’s also important to have a plan and to stay motivated to stick with your routine. With a little dedication and hard work, you can maximize your cardio workouts and lead a heart-healthy lifestyle.

Conclusion

Life coaches can help one find the best cardio plan. Please review AIHCP’s Healthcare Life Coaching Program

 

Cardio workouts are an important part of any exercise routine and can help you maintain a healthy heart and reduce your risk of heart disease. To get the most out of your workouts, it’s important to understand your heart rate, the intensity of your workouts, and the types of exercises that are best for your goals. With a little dedication and hard work, you can maximize your cardio workouts and lead a heart-healthy lifestyle.

Again it is important not to start plans without consulting a physician and under the guidance of a life coach or fitness trainer.  Different levels of heart health and age require different intensities.  Life coaches can help one learn the intensity and duration that best fits an individual.  In addition, one should gradually increase intensity and duration as well as always warm up to prevent potential injury.

Please also review AIHCP’s Healthcare Life Coaching Program.  The program is online and independent study and geared to healthcare professionals and life coaches looking to add a certification to their resume.  The program deals not only with healthy life styles, but also mental coaching and nutrition.  The program is online and independent study and open to qualified professionals.

 

Additional Resources

“3 Best Exercises for Heart Health”. Kristen Gasnick. December 16th, 2021. VeryWellHealth. Access here

“Exercise and the Heart”. John Hopkins Medicine.  Access here

“American Heart Association Recommendations for Physical Activity in Adults and Kids”. American Heart Association.  April 18th, 2018. Access here

“20 cardio exercises to do at home with minimal equipment, from beginner to advanced”. Rachel Nall.  January 26th, 2023. MedicalNewsToday.  Access here

Exercise and Brain Functioning

Posted on by Dominick Flarey

Exercise obviously has so many benefits in life.  It is of no wonder then that it also benefits the brain itself.  The functioning and blood flow to the brain all benefits from good exercise.  It can strengthen white matter, neural transmission and brain functioning in regards to memory.  Physicians, life coaches, and personal trainers can all help individuals discover the best work out for their age and physical and mental needs.

The article, “How Exercise Protects Your Brain’s Health” from Cleveland Clinic’s Healthessentials takes a closer look at how brain functioning and memory are directly affected by exercise.  The article looks at the importance of exercise based off a study that looked at brain function combined with exercise.  It also looks at the effects of exercise on dementia.  Finally, the article related what type of workout is best for overall brain health.  The article states,

“Aerobic exercises are the ones to focus on here. That’s activities like running, jogging, biking, swimming or even dancing. Exercises that get your heart rate up are the best for your brain.  For most people, the goal of physical exercise should be to engage in vigorous physical activity three days per week for 15 minutes. Or, if high-intensity workouts don’t work for you because of health concerns or other reasons, you can aim for 30 minutes of moderate activity five days per week to get similar brain-boosting effects, Dr. Ross notes.”

“How Exercise Protects Your Brain’s Health”. Cleveland Clinic Healthessentials. September 27th, 2022.

To review the entire article, please click here

Frequent exercise can help the overall brain functioning. Life coaches can help one find the best work out for you

Commentary

There is a growing body of evidence that suggests that brain function and exercise are linked. For example, one study found that people who engaged in moderate to vigorous physical activity had better cognitive function than those who didn’t. Additionally, another study found that regular aerobic exercise was associated with increased grey matter volume in the brain. This includes both cognitive and motor function. While the mechanisms underlying this link are not fully understood, it is thought that exercise may improve brain health by promoting neurogenesis, reducing inflammation, and increasing levels of neurotrophic factors. These findings suggest that there is a link between brain function and exercise. Exercise also helps to reduce stress and anxiety, which can have a negative impact on brain function. Furthermore, exercise stimulates the release of chemicals that protect the brain from damage and improve nerve cell function. However, more research is needed to determine the exact nature of this link.

Exercise and Memory

In regards to memory, exercise is very important

There is evidence to suggest that memory and exercise are interconnected. One study found that participants who engaged in regular physical activity had better working memory than those who did not. Furthermore, another study found that older adults who participated in a moderate-intensity aerobic exercise program showed improved cognitive function, including improved memory, compared to those who did not exercise.

Exercise has been shown to be beneficial for overall brain health, including reducing the risk of dementia. Dementia is a general term for a decline in mental ability due to disease or injury. Exercise can help to improve brain function by increasing blood flow and oxygen to the brain, as well as by stimulating the growth of new nerve cells.

In addition to dementia, there is growing evidence that physical activity may be protective against cognitive decline, including Alzheimer’s disease. One theory is that exercise promotes brain health by increasing levels of brain-derived neurotrophic factor (BDNF). BDNF is a protein that supports the growth, development, and maintenance of neurons. Exercise may also help reduce the risk of Alzheimer’s by reducing inflammation and improving blood flow to the brain.

Types of Exercise for Better Brain Health

Most suggest aerobic exercise of 15 minute intervals at least 3 times a week.  Others suggest as well at least 7500 steps a day.  Movement and keeping the blood circulating are key, so any exercises associated with this can help.  Swimming, walking, biking, or running are all excellent ways to help brain function.

Life Coaching

Life coaching is a process whereby an individual is supported in achieving specific personal and professional goals. The coach acts as a sounding board and provides guidance and feedback, but the client is ultimately responsible for taking action and making decisions. Exercise is often recommended as part of a life coaching program, as it can help to improve physical and mental health.

There is a growing body of evidence indicating that life coaching may be an effective strategy for promoting brain health. A life coach can help individuals identify and achieve personal goals, develop healthy coping mechanisms, and manage stress effectively. Furthermore, a life coach can provide support and accountability to help individuals stick to healthy lifestyle habits, such as eating a nutritious diet and exercising regularly.

Conclusion

In conclusion, brain health and exercise are two important factors that go hand-in-hand. By exercising regularly, you can not only improve your physical health, but also your mental wellbeing. A healthy brain leads to a better quality of life, so make sure to incorporate exercise into your daily routine!  Life coaches, and personal trainers can help one implement a variety of exercises to help with overall brain cognition and functioning.  Studies have shown that exercise and brain health correlate with each other.

Please also review AIHCP’s Healthcare Life Coaching Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a life coach.  Qualified applicants include healthcare professionals, personal trainers, nurses, and those with physical therapy, psychology, or person fitness type degrees.

 

Additional Resources

“Exercise Benefits Brain Function: The Monoamine Connection”. Tzu-Wei Lin and Yu-Min Kuo. Brain Sci. 2013, 3(1), 39-53; https://doi.org/10.3390/brainsci3010039.  Access here

“The influence of exercise on brain aging and dementia”. Nicola T.Lautenschlager. KayCox. Elizabeth V.Cyarto.  Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease. Volume 1822, Issue 3, March 2012, Pages 474-481. Access here

“How Exercise Benefits Brain Health”. Vernon Williams, MD.  U.S News: Health. Feb. 4th, 2022.  Access here

“Working out your brain”. Matthew Solan.  Harvard Health Publishing. December 1st, 2021. Access here

 

 

 

Take the Stress Out ! Try Expert Nutrition Tips Ever

Posted on by Dominick Flarey

There’s a lot of confusion for what to eat and what not? Even experts have a varying opinions when it comes to perfect nutrition. Everything you eat or drink actually matters. To maintain a healthy life for long time you need to incorporate a healthy eating and life style. It’s not at all easy to do so but you should kick start with smaller changes including healthier food choices in your diet.

To help you build up your healthy diet plan that cuts off carbs without limiting the food you love, we provide you with real world expert advice to live with. Follow these tips that will guide you on how you can focus on adding delicious foods in your diet, advantages of sleep, why you should eat frequently and how embracing Yoga can lead you to a successful weight loss.

 

Tip #1 First and Foremost !! Be Watery : Water is the most essential ingredient of healthy body. It helps you control calories and gives magical effects in your weight loss strategy. Although Water helps you primarily fighting dehydration, it also energizes muscles and makes your skin glow.

 

Tip #2 Go Green, Go Leafy : It’s number one thing which you can eat regularly to improve and maintain health. Definitely indulge the potherbs like Broccoli, Peas, Spinach, Lettuce, Kale, Cabbage, Turnip Greens, Mustard Greens etc. to your daily routine. Plant based foods are truly beneficial because they broom with high fiber, Vitamins, Minerals and are recommended by each and every diet expert. They protect you from severe Heart diseases, Diabetes and even Cancer.

 

Tip #3 Fruits – of The Holy Spirit : “Fruit of the Holy Spirit” – A Biblical term means  Love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control.  “Fruits” exactly match these nine attributes to your body nourishment. Fruits like Blueberries, Apples, Cherries, Grapes, Lemon, Banana, Watermelon, Orange, Mangoes and Avocado are rich source of fiber, folate and vitamins. So pick out the most nutritious sweetness and prevent yourself fighting diseases naturally.  Hey – Do not go for fruit juices!! The fact is that you lose fiber from fruits when in juice form. It would merely remain a sugary liquid.

 

Tip #4 Lower down Sugar Intake : Added Sugar gradually leads to numerous diseases such as Obesity, Heart diseases, type II diabetes and Cancer. If taken in small amounts, it’s OK but large amounts can lead you to havoc.

 

Tip #5 You need to take some Fats too : According to researchers, you got to have 10 grams of Carbohydrates for one gram fiber daily. Whole Grains, Nuts, fatty fish like Salmon, Rice, Potatoes(with skin), Eggs etc. are Rich-carbs foods that you should include in your diet.

 

Tip #6 Avoid Junks, Include Real : The biggest reason world is getting fatter and sicker is the modern diet. All the junk foods are hyper-active – prompting our brain to consume more and even addicting some people. Instead, include whole grains and cereals to your dietary plans which are rich in Nutrients, Fiber, Proteins and Vitamins.

 

Tip #7 Walk and Yoga : Walking is the best physical exercise for burning fats. Doing some aerobics is  for physical and mental health. It proves to be very effective reducing stubborn belly fats. Adopt Yoga to your routine. It not only relieves you from mental stress but very effective in keeping your body fit.

 

Tip #8 Remind Yourself Every Morning : A recent study found that people who subscribed to weekly and monthly news letters and reminders for their daily diet plan were motivated towards healthier meals. So a simple way to slim down is to be a tech-savvy, set up alarms on your smart phones and remind yourself every dusk – loosing calories and smack down to look and feel good

 

 

Author Bio: Daniel Clark is a contributing blogger at The Smart Nutrition having vast experience in health and nutrition. He has clinically researched over topics related to Live Science and loves to share it with world.

Please also review our Life Coaching and Holistic Nursing courses for those hoping to guide others in better and healthier life styles.   AIHCP’s healthcare life coaching program and Holistic Nursing Certification are available to qualified professionals.  Please review and see if life coaching or Holistic Nursing are good fits for your academic and professional needs.

AIHCP

Life Coaching: Health Benefits of Raspberry Ketone Extract

Posted on by Dominick Flarey

 Life Coaching and Dietary Supplements

Over the past few years, there have been many diets and dietary supplements, which have flooded the market, given their promises of ensuring weight loss. The problem with this deluge of dietary supplements, apart from causing confusion in the minds of the user, is that not everything actually delivers what it promises. In other words, while some diets and weight loss supplements actually work, most do not. Under these circumstances, the main question in the minds of most people wanting to lose weight is how to choose and what to choose. Additionally, the question of whether these supplements actually have certain health benefits or cause harm is another area of concern to many.  Life coaching advice can be helpful in these decisions.
However, despite there being many that have not lived up to their expectations, one weight loss supplement, which has indeed lived up to the expectations, and offers several health benefits is the raspberry ketone extract.

Before we go into the various health benefits of this dietary supplement, it is important to understand what this is, in order to understand why it is popular and most accepted today.  Raspberry ketone, very simply put, is a metabolite compound, which is found usually in red raspberries, and is the reason for the fruit having a sweet odor. This extract has already found several uses in creating perfumes and other cosmetics, which has led to these products having that fruity smell.  Over the years, after having realized the health benefits of this extract, people have started creating a supplement using this extract, which is being used today, essentially for weight loss. However, before using this extract or supplement, it is important to understand the health benefits of raspberry ketone extract.

  • Enhances metabolism: One of the key benefits of raspberry      ketone is that it enhances metabolism. This is largely due to the presence      of certain key dietary fibers, which is absolutely essential to the body      for enhancing metabolism. The very fact that your metabolism is increased      automatically decreases the chances of colon cancer, which is done by      ensuring normal and regular bowel movements.
  • Enables weight loss: Another essential health benefit of the      extract is that it enables weight loss and that too quickly. The enzymes      present in raspberry ketone increases the creation of the Adiponectin      hormone, which is essential for increasing the metabolism of the body.      This leads to the body thinking that it is thin, which in turn ensures      that the fat cells are broken down into energy. Once you achieve this, you      become more energetic and start shedding weight faster. Similarly, the      extract also works on the fat that is present in the liver, either due to      fat rich diets or alcoholic diets, and reduces them. Working on the      excessive fat in this region actually helps in reducing obesity. Moreover,      use of the raspberry ketone extract ensures that there is no further fat      build up in that region. This means that you will never have to worry      about putting on weight, irrespective of what you eat and how much you      exercise. Of course, for the best result, it is always advised that you      eat a healthy diet and practice some form of exercise.
  • Natural antioxidant: Raspberries, in general, are considered      to be rich sources of antioxidants. Therefore, there is no doubt that the      extract is full of rich antioxidants, which in turn helps in protecting      the body against diseases as well as damage to the cells. Because of the      high content of antioxidants, the extract is also considered to be      beneficial to the anti-aging process. The ellagic acid contained in the red      raspberries is essential for preventing the production of active oxygen in      the body. Experts believe that active oxygen produced in the body is the      root cause of bone and muscle decay, which in turn causes aging. The      ellagic acid in the extract reduces this production, which in turn means      that the decaying of bones and muscles is much slower. This means a slower      rate of aging. Additionally, the extract also propagates cell      regeneration, which again is essential for ensuring slower aging. Moreover,      the acid also reduces muscular skeletal pain, which is again caused due to      the aging process.
  • Better immunity: Another extremely important advantage of the      high level of antioxidants in raspberry ketone extract is the fact that it      improves the overall immunity of your body. In addition, you are also      getting high doses of various vitamins and minerals, including those like      Vitamin B, Vitamin C, magnesium and potassium, all of which are essential      for repairing tissues and muscle joints. Common illnesses like the cold,      flu etc are kept at bay, when consuming the extract. Moreover, you are      also blessed with better eyesight, given the rich levels of carotenoids      and lutein in the extract. While carotenoids improve the overall vision,      lutein is important for reducing and preventing retinal problems.
  • Controlling blood sugar: Finally, raspberry ketone is a good      way of ensuring that you have normal blood sugar levels in your body. It      is an excellent product to protect the body against type 2 diabetes.

While all the above health benefits definitely work in favor of the raspberry ketone extract as a diet supplement, its biggest advantage is that it works extremely quickly on the body. Therefore, if you are seeking a natural supplement to enhance weight loss, using this extract is definitely advisable, given its various health benefits.

This post is written By James Hundson fitness expert.
If you are interested in learning more about health care life coaching, please review our site.

AIHCP

Life Coaching News: Walking Can Lower Diabetes Risk

Posted on by Dominick Flarey
An old man going on a walk
Prevent diabetes and other diseases by keeping active and taking walks.

Life Coaching Shows Walking Reduces The Risk Of Diabetes.

The article, “Walking Every Day Linked With Lower Diabetes Risk: Study”, Source: Huffington Post

Even a little bit of exercise can have big gains.
Taking a few moments for a walk each day is enough to lower the risk of diabetes in high-risk people who don’t regularly exercise, according to a new study.

For the full article please go here.

Life coaching changes can be easy.   Park your car further away from the store or where you work.   Take the dog for a walk as soon as you get home.   Instead of a sit down lunch, go for a walk around your building.    All of these suggestions can fit a daily walk into your daily life.
If you want to earn your health care coaching certification then you might want to review our website for more information.

Life Coaching and Decisive Decision Making Skills

Posted on by Dominick Flarey

Life Coaching Tips for Better Decision Making Skills

In the business, as well personal world, we are besieged with choices that demand clear and precise decisions.  Some decisions are small while others are big, but in the end good and logical decision making skills are essential to a successful life.  Life Coaching can help one develop these social skills at a more acute level.
According the Community Counseling Clinic at Youngstown State University, one needs to ask questions to oneself about their previous decision making history before they properly develop future decision making skills.  Questions that delve into the recent history of decisions and their past outcomes to the process one has followed in the past.  Does one ask for other opinions before acting?  Has one in the past acted rash?
After this, it is encouraged to use the D-E-C-I-D-E approach.  First, Describe in writing the decision you need to make and identify the main issues.  Second, Elicit the opinions of others that you respect. Third, Consider the circumstances and alternatives of any given situation.  Fourth, Invest time in research and information gathering.  Obviously the time spent will correlate with the magnitude and importance of the decision. Fifth, Decide what the consequences will be and all possible outcomes.  Finally, Educate oneself with a log of the decision whether good or bad with explanations of the outcome.
As time proceeds, log your decisions and the outcome and see how you progress in your decision making process.  In some cases, intuition will play a major role.  I also recommend prayer for wisdom and understanding of the situation.
If you are interested in Health Care Life Coaching Education, please review the program.

AIHCP

Can a Life Coach Help with Shyness?

Posted on by Dominick Flarey

Coaching Tips to Overcome Shyness

Life coaching these days goes well beyond merely the physical but also falls into the social sphere as well.  Coaches are equipped with more knowledge in psychology than ever before to supplement their already extensive knowledge of physical fitness and diets.
Shyness seems to be an overwhelming and crippling thing for many people.  It makes them invisible and prevents them not only from meeting a potential mate but also keeps them quiet during that important office meeting.  In today’s world, one must be seen and heard.
The Community Counseling Clinic out of Youngstown State University issued a brochure with some general tips to overcome shyness.
The brochure encourages shy individuals to make a list of some intimidating situations that scare a them.  Situations that are among the most noted are meeting a new person, asking questions in class, going to new places alone, or asking someone to dance.  When these situations are identified, the person should begin to visualize how they would like to react.  Literally the person should devise a plan on what they should have said the last time they were in that situation.  While this training is far from spontaneous, it is necessary in the early stages.
The key is building confidence.  By studying situations that make one tongue tied and creating solutions and practicing them, one can eventually make it become habitual.
From my experience, I would encourage individuals to also reflect on others and how they interact.  Does anyone consider them odd when they ask a question or talk to someone?  The reality is no one thinks much of it.  The imaginary spotlight that a shy person puts on him or herself is half the problem.
Still the crippling effect of shyness keeps many people on the sideline.  The ultimate question is do you wish to remain on that sideline or become part of the action?  Eventually with enough mental preparedness, you will grow tired of warming the bench and actually get into the game.
If you are interested in Health Care Life Coaching, please review the program.

AIHCP

Life Coaching Tips for Permanent Weight Loss

Posted on by Dominick Flarey

Life coaching is all about positive changes in your life style.   It is not about quick gimmicks or miracle weight loss cures.    Health coaching teaches you to adapt yourself to healthier diets, exercises routines that work for you and a positive mental image.   These three things lead to permanent changes in who you are.   For several health care coaching tips please review below:

A man sitting on a couch with a TV remote and a cigarette
Life coaching suggests you make lifestyle changes and not crash dieting.

By Dr. Melina Jampolis
From Huffington Post
Life Coaching Leads to Permanent Weight Loss

As an actual diet doctor, I’ve spent the past decade helping people lose weight, and I’ve learned a lot in the process. Many of my patients were successful, many regained weight, and some didn’t lose much weight at all. In the process, I learned a lot about successful long-term weight loss in the real world — not TV weight loss; not celebrity weight loss, which usually includes private chefs, trainers and nannies, but rather weight loss for real (often stressed out and overworked) people trying to lose weight while living their lives. This kind of weight loss includes monthly challenges like holidays, vacations, loss of motivation, and even changes in the weather that affect exercise. In addition, working as a part-time writer, diet and nutrition media expert, and TV host that evaluates almost every diet out there, I’ve also realized that there is no one-size-fits-all when it comes to dieting — most diets will work for some people some of the time. So rather than tell you what to eat, I thought I would share what I believe are seven of the best tips for losing weight, and keeping the weight off, no matter what diet you choose to follow.
For the full article please go here.

Life coaching helps to make permanent lifestyle changes.   You have to be willing work for them.   In the end life coaches can only advice you!
If you are interested in earning your online health care coaching certificate or taking individual life coach courses then you should visit our webpage.