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Feeling overwhelmed by life's pace? Have you been neglecting your health? Perhaps you want to improve your life by preventing illness. A health coach can assess your current health and help you achieve your goals.
Your health is the foundation
Creating conditions conducive to well-being and aligning your actions to these conditions, is the basis for feeling good. When you feel good, you develop a sense of joy, meaning, motivation, and commitment. Feeling good also enhances your workplace performance.
In this article, we will examine what a health coach can do to help you improve your health.
Health coaching – clarifying what health is for you
Life moves at such a fast pace. Suddenly, your childhood years are over, and you have climbed the career ladder which has taken up all your time. Your children don’t need your time anymore. Who are you now?
What set our therapist apart was her genuine empathy and personal insight. Not only did she possess a deep understanding of neurodiversity, but she also shared personal experiences that resonated with us, creating an instant connection and fostering a sense of trust!
Benedetta Osarenk
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What is well-being for you, during this stage of your life?
How do you want to use your well-being to improve your life?
What do you like about being healthy?
Many of us – maybe you too – listen to what our friends, family and social media say about health. We try to follow all the advice we can find.
But is it right for you?
When you invest in a health coach, the two of you will explore your current habits and behaviours. You will work on discovering what you think is fun and motivating and what works well for you. Once your health coach and you have discussed this, it’s time to build on that and start your health journey. You will decide what you want more of and what habits, patterns, and behaviours must be broken. Together, your coach and you will develop a plan for a life with more healthy habits.
Physical activity
Physical activity can be tedious, but it can also be wonderful. It’s like going to a ball at a castle, it doesn’t feel like exercise if you’re dancing.
We need to do at least 30 minutes of cardiovascular exercise a day. Cardiovascular exercise includes activities that increase your heart rate, such as walking, running, swimming or cycling. In addition, we also need to do muscle-strengthening exercises twice a week. If you don’t like the gym, that’s okay! There are plenty of other ways for you to do exercise. You could try to do a “Kiruna” – a lady from Kiruna always sat down and stood up ten times each time she went to sit. Doing this can strengthen one of your largest muscle groups – the legs. For your daily cardiovascular exercise, you could take a brisk walk, or better, take your dog along so that they also get their daily dose of cardiovascular exercise.
Our coaches can help you find an activity you enjoy and will motivate you to continue.
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Diet
Dieting successfully can be challenging but possible with a good routine and structure.
Most people have long and hectic days. When the time comes to cook dinner, some of the ingredients may be missing, and you might just be tired. It’s very easy for temptation to get the better of us. Eating the first thing we see or getting takeaways for dinner is such an easy option. But, besides fast food’s incredibly high-fat content, this choice also means you won’t have any leftovers to take to work for lunch tomorrow.
Your health coach will help you create a meal plan, structure, and routine that works for you. Planning is the key to success. By working together, you will not only succeed but also learn the tools needed to maintain your new lifestyle.
Sleep
Today, adults are sleeping less and less. Lack of sleep has been linked to a rise in mental health issues in recent years. Your health coach will discuss your sleep habits with you to understand how you feel about sleep. This discussion will form the basis for what changes can be made to improve your overall health and mental well-being.
Did you know that magic happens when you sleep? You don’t even have to try. Sleep helps you with focus and concentration. Seelp also makes you more efficient and is associated with improved mental health.
Here are some things that happen, in your body, while you sleep:
- New cells are produced
- Your cells are repaired
- The body and brain are repaired
- We conserve energy
- The immune system functions at its peak
- Stress hormone levels decrease
- Memory storage occurs
- The brain clears out any “mental slag”
Recovery
A couple of times each day, your body and mind need time to recover from the daily challenges you’ve faced. To aid your body in this recovery, you must take a 2-3 minute break, periodically throughout your day. When you’re faced with challenging tasks, breaks are important so that you can refocus and continue your daily tasks with renewed energy. Imagine your body is like your car. Just like you refuel your car when it’s running low on petrol, you must do the same for your body and mind.
With your health coach, you can discover what your body and mind need to recover from. Each person is different and could use a different activity for recovery. While one person may find yoga helps their recovery, for another walking in nature may help them.
Motivation
Knowing what motivates us is important because it drives us to achieve the well-being we require.
Health coaching can help you discover what motivates you. Your health coach will then work with you to develop a health plan that incorporates your motivators, increasing your chances of success.
To stay motivated, make sure that you set S.M.A.R.T. goals for yourself. S.M.A.R.T. means your goals are specific, measurable, accepted, realistic, and time-bound. When formulating your goals, try to keep them straightforward, perhaps even to a single sentence. The sentence should always include the word ‘I’.
Celebrate all your successes, no matter how small they are. This keeps you motivated.
Why Lavendla?
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45, 60 or 90 min sessions
Choose a 45, 60, or 90-minute session, or a package, providing flexibility and control over the duration and intensity.
Self-love
Self-love is vital to improving overall health. You and your health coach can work together to explore your self-image and how it affects your self-esteem. Self-compassion is the key to being kind to yourself—this includes what you say about yourself and to yourself. Self-compassion has a major impact on your overall health.
Being kind to yourself is a crucial step in improving your self-confidence. When you have good self-confidence, you believe in yourself and may take on new challenges even if they seem daunting. When you succeed, you become more confident, which in turn builds self-esteem. Improved self-esteem and self-confidence can mean that you are better equipped to deal with stress and depression.
Is it time to take the plunge?
If you feel that you are not living a healthy lifestyle or would like to improve something, it might be time to consider health coaching, as an investment in yourself. Perhaps you know someone who has started a positive health journey and you feel it’s time to start your own. Whatever the reason, this is a journey that will last a lifetime.
What happens when you hire your health coach?
Your current lifestyle has usually been built up over a long period. This may mean you need longer to break old habits and create a healthier lifestyle.
Before you contact a health coach, reflect on what you want to achieve, and the motivation for working on your health. Think about the benefits and how you will feel once you are healthier. Your health coach and you will then assess your current situation, and set goals and sub-goals. Together you will identify your strengths – the things that bring you joy, energy, commitment and motivation. Often when you feel dissatisfied, it’s because you are not living according to your values. So, we’ll also take a look at your values and decide if you are following them.
Coaching involves gaining new insight and perspectives, increasing your awareness of your health, finding tools to help you, and understanding how you function as a person. Becoming a healthier version of yourself is possible, but it requires starting from your current conditions, taking small steps, being disciplined, creating new routines, and having patience. Our coaches are here to support and guide you on your journey to better health.
It’s not easy, but it’s worth it. We can help you to make the difficult easier.
How can I reduce my stress levels and improve my sleep?
Studies suggest that physical activity can reduce stress, especially if you engage in outdoor activities exposed to sunlight. This type of activity can also contribute to better sleep.
Our coaches will work with you to create a personalized plan for good health based on your current situation.
Can a health coach help me with simple changes to my daily life?
Absolutely. With your health coach, you will reflect on how you feel now and then explore how you would like to feel in the future. Next, your coach and you will take a closer look at what is causing your negative feelings and how you can change them. Based on this, you will then identify the changes you need to make to improve your overall well-being ultimately.
How will my health improve if I practice self-compassion?
When you are unkind to yourself, you neglect your well-being. Be kind to yourself and work on having a positive self-image. This involves treating yourself with the same kindness you show to others. Developing the habit of self-acceptance can be incredibly helpful when it comes to personal growth. It can give you the courage to do things you couldn’t imagine. A positive attitude towards yourself and life is essential for achieving mental and physical well-being.
The benefits of professional help
Seeking the assistance of a professional coach can make a huge impact on your life. They can provide you with valuable insights into your challenges from a different perspective. A health coach can also offer practical solutions you may not have considered.
There is a misconception that coaching is only for those who suffer from mental illness or have some kind of problem in their lives. This sentiment is far from the truth. Coaching can be beneficial even for people who are simply seeking expert support and guidance.
We’re ready when you are
When you’re ready to invest in your personal development and health, we have qualified coaches who can help you on your journey. Because coaching is confidential, you confidently develop on your terms. Our core principle is to make the difficult easier for you.
12 FAQs about Health Coaches
What is a health coach?
A health coach uses techniques from psychology, nutrition, exercise science, and positive behaviour change to support you in achieving your health goals. A health coach will work with you to create sustainable lifestyle changes that lead to improved physical and mental health.
How much does a health coach cost?
The cost of hiring a health coach varies depending on several factors. These include the coach’s experience and training and the length and intensity of the program. Some of Lavendla’s health coaches offer package deals for longer programs.
How do I choose the right health coach?
The right health coach is someone whose expertise, approach and personality match your needs. It’s important to ask them about their training, and experience. Many of our health coaches offer a free introductory meeting. These meetings can give you a sense of whether or not they are the right match for you.
What can I expect from sessions with a health coach?
During a session, your coach and you will work together to identify your goals, explore obstacles, and develop strategies to overcome these obstacles. In your sessions, your coach will provide you with support, knowledge and the tools to make positive changes in your life. Each session is unique and tailored to your individual needs and progress.
Can a health coach replace a doctor?
No. A health coach does not replace medical care from a professional, they complement one another. Health coaching can aid you in meeting the health goals that you and your doctor have set, by offering additional support, motivation, and guidance. If you have a medical condition, you should always consult with your doctor before starting a program with a health coach.
How does a health coach differ from a personal trainer?
Personal trainers focus primarily on creating and implementing exercise programs to improve physical fitness. On the other hand, health coaches adopt a more comprehensive approach to your well-being. They work on physical fitness, nutrition, sleep, stress management, and emotional well-being.
What does working with a health coach online mean?
When working online with your health coach, you can communicate with your coach wherever you are via video, phone calls, or messages. This makes coaching sessions easier to fit into your schedule. The flexibility offered by online coaching sessions also helps you to continue your program, even if you are travelling or busy.
Is health coaching effective for weight loss?
Yes, health coaching can be very effective for weight loss. Your health coach can help you understand and change behaviours that lead to weight gain. A health coach can also help you set realistic goals and develop healthy habits that will lead to sustainable weight loss.
How do I measure my progress with a health coach?
Your progress will be measured using a combination of quantitative and qualitative methods. This can include tracking changes in weight, body composition, and fitness levels to observing improvements in sleep quality, energy levels, and general well-being. Your coach will work with you to set measurable goals and assess you regularly to ensure you reach them.
Can health coaching help to improve chronic disease outcomes?
Health coaching can be invaluable in managing chronic diseases, By making lifestyle changes, you can reduce symptoms and improve your quality of life. Health coaches offer support in diet, physical activity, stress management, and other disease-related factors. However, it is important to ensure that you still see your doctor regularly and continue with your medication.
How can a health coach help me manage stress?
A health coach is a great resource for managing stress. By working with a health coach, you can explore the underlying causes of your stress and develop strategies to manage them. Stress management coaching may include learning techniques for mindfulness and relaxation, time management, and healthy boundary setting, both personally and professionally. Reducing stress can improve your overall well-being.
What is the difference between a health coach and a dietician?
While both health coaches and dieticians can offer guidance in terms of diet and nutrition, their approaches and specialities differ. A dietician specializes specifically in diet and nutrition. On the other hand, a health coach offers a more comprehensive approach. Health coaches work to integrate nutrition into a broader strategy for improving your overall health. They help you understand the role of nutrition in your well-being, but their advice is often more focused on general health than rather than on specific dietary goals.
A step-by-step guide for working on your personal development
Your health journey requires commitment, work and mental focus. Therefore, we have developed a step-by-step guide that includes elements of health coaching to help you start your journey.
- Step 1: Self-reflection
Purpose: To understand your strengths, weaknesses, and goals.
Action plan: Use tools like SWOT analysis (strengths, weaknesses, opportunities and threats) or journaling to identify your core values and ambitions. Map out who you want to be, and why you want to become that person. - Step 2: Goal setting
Purpose: To set clear and measurable goals for yourself.
Action plan: Use S.M.A.R.T. criteria (specific, measurable, achievable, realistic and time-frame) or other mapping tools to define your goals. - Step 3: Scheduling
Purpose: To create a realistic and achievable plan.
Action plan: Use a calendar and planning tools to prioritize time to work on your goals. Depending on your needs, look for exercises that focus on emotional or physical well-being. - Step 4: Mental or emotional training
Purpose: To improve your mental and emotional state.
Action plan: Use techniques such as meditation, mindfulness, and visualization. - Step 5: Coaching or therapy
Objective: To gain insight from another perspective and hold yourself accountable.
Action plan: Engage a professional coach or therapist to guide you. - Step 6: Monitoring and follow-up
Purpose: To make sure you are on track.
Action plan: Regularly evaluate and adjust your plan. - Step 7: Feedback and adjustment
Purpose: To gain insight into the impact of your work and make necessary adjustments.
Action plan: Ask for feedback from your coach and adjust your plan accordingly. - Step 8: Reward and Recognition
Purpose: To celebrate your successes.
Action plan: Set small milestones and reward yourself when you achieve them.
“Is personal coaching for me?”
Developing yourself personally can be challenging, but extremely rewarding. Rather than trying to manage stress alone, you can develop the tools with professional help. On our platform, you can easily contact therapists, coaches, or psychologists who can support you on your journey and make the difficult easier.
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