Our coaching process

The process works because it’s designed around you.

Client-centred is everything. Our collaborative approach to sessions helps you stay on track. Learn how to exercise for your body, develop healthier lifestyle habits, or try them both!

Jump to the Exercise Physiology process or the Healthy Habit coaching process

Before We Start

The New Client Questionnaire

Sent via email when you book your first session. Filling out a New Client Questionnaire provides a snapshot of life at the current moment. It includes questions about health, movement and injury history, sleep, stress, goals (of course!), and other factors that can impact your program. Feel free to share as much or as little information as you like. Please note, the more information you provide, the better your program will likely fit you.

Healthy Habit Coaching sessions will use a secondary habit-focused questionnaire.

Information review

We’ll review your information together during your first session. It’s an opportunity to dig deeper into your answers. In turn, this helps define options for efficient progress. We’ll also discuss what your expectations are. It’s important to ensure we are on the same page and that you get what you want from your sessions.

Exercise physiology

During your first session

…We’ll review your New Client Questionnaire as outlined above. We’ll also go through a simple movement screening. Completing a few low-key movements will show me where your body is struggling. (And if you can’t do something, that is ok too!) This information is key to selecting the right exercises.

Exercise prescription

Many different exercises can achieve the same physical outcome. My job is to figure out which ones are the best for your body. I’ll ask you to try a few different options and we’ll discuss what feels like it’s working best for you. Don’t worry, I’ll help you figure out what “works best” feels like!

First program

Your first program is contains the exercises that give you the biggest bang for buck, plus video and written instructions that you can reference any time. If needed, you’ll also get a weekly plan that helps you track what exercises to do when. The idea is to take the thinking out of it for you!

During follow up sessions

Check in

Follow-up sessions always start with the same question: How is everything going? It’s super important that your program is working for you. If you are finding things aren’t working for any reason, this is a great opportunity to figure out why, and what changes need to be made.

Review and update

If everything is going well, we’ll review your current exercises. If needed, we’ll update your programs by:

• Changing to more challenging exercises
• Changing the sets, reps, duration, or total number of exercises in the program
• Changing your weekly program or training schedule
• Making other changes as necessary or desired

Program updates are a collaborative process. I’ll always have suggestions and plans, but your feedback is also very important. This keeps you both progressing and feeling like your program is fitting in with your life.

How often

Exercise physiology sessions can take place as often as you like. Some people do weekly sessions, and some will come in once a month or so for a program update. Timing depends on what your program is designed for, and how much accountability you want. For example, managing an injury might need more frequent sessions than a flexibility program. And of course, extra support is always a phone call away!

Healthy Habit Coaching

During Your First Session

…We’ll review your New Client Questionnaire as outlined above. We’ll also review your habit-specific form, and I may ask for additional information.

Setting goals

Most people have more than one goal, so we’ll want to talk a bit more about these and then prioritise them. Habit-change psychology research shows that a single focus is more likely to lead to success. Together, we can figure out what makes the most sense to focus on first.

Find your skills and challenges

We’ll also look at how you’re currently approaching our four main focus areas:

• Exercise and movement
• Food
• Sleep
• Stress management.

Every single person manages some parts well, and has some challenges. We want to build on the good stuff and plan for the hard stuff. The focus each area receives will depend on your goal, but all four are important.

Planning

Small behaviour changes are key to creating new habits. We’ll create a list of small changes that support your goal a create an action plan by:

• Choosing a few small changes that you feel comfortable and confident making
• Figuring out the logistics: The when, where, how of putting these changes in action
• Putting this into a daily and/or weekly plan, so you can tick boxes and kick goals

We also build in a little room for error. Sometimes our days just don’t go as planned, so having a little wiggle room is important. And there you have it! This is your program.

We can also explore other tools that can help you stay in track. This could include checklists, using current behaviours to prompt new ones, or finding reminders that work.

At the end of each session, you’ll get an email recap with what we covered and the resulting action plan.

During follow up sessions

Follow-up sessions always start with the same question: How is everything going? Healthy habit coaching is all about designing plans that work. So if you’re not feeling good with something, we change it.

Review and update

We’ll review the small changes you’ve been working on to make sure they are worthwhile and sticking. If you’re struggling, we may look at different strategies to make the changes easier, or we may choose to change tactics.

Once you feel like you’re really nailing the changes and have achieved your top priority goal, we move on to the next one to continue the process.

How often

Healthy habit coaching sessions are best done fortnightly. This allows you to practice and solidify your small changes and new habits. You can reach out any time during this period for extra accountability and support. Please please do this if you’re struggling!

Depending on the number of habits you want to change, you may stick with sessions for a few months. We are done when you’re feeling like you’re where you want to be!