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HEALTH AND
WELLNESS COACHING
a transformative journey
towards better health and
well-being

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Excel Health and Wellness Coaching
HEALTH & WELLNESS COACHING
programs, equipping you with valuable tools to help you make positive steps towards lasting
change.
and your lifestyle.
WELLNESS COACHING
what we actually achieve. This can make us feel frustrated and unbalanced.
Wellness Coaching helps to close this gap, helping you identify the barriers holding you back,
and to make positive shifts in behaviour and beliefs. This process can also help you build self-
Helping you achieve balance, today and in the future…
Our personalised step-by-step program
blends coaching psychology, behavioural
change, positive psychology and spirituality to
empower you to:
- clarify what you want
- understand why you want it
- identify the barriers holding you back from
achieving your goals
- create a realistic plan for your wellness
goals that you can apply today and in the
future.
The Excel Health and Wellness Coaching Programs have been developed from Positive Psychology
principles, Motivational Interviewing techniques, Solution-focused Counselling and the Heath Coaching
Australia Model of Health Behaviour Change by leading psychologist Janette Gale. They have been
inspired by Joanna Rushton, director and facilitator of the Energy Coaching Institute.
Key Elements for
Health Behaviour Change
WHY?...MOTIVATION TO CHANGE
– Readiness
– Importance
– Values
WHAT?...GOALS
– General goals
– SMART goals
HOW?...ACTION PLANNING
– Support
– Barriers and Obstacles
– Positive Self-talk
– Measuring your success
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Motivation: Exploring your WHY?
+ Simon Sinek, author of ‘Start with Why’ says, “It doesn’t matter what you do, it matters why
you do it”
+ Exploring your why gives meaning and purpose to your choices, behaviours and
experience
+ It provides you with inspiration and motivation to achieve your health and wellness goals
+
change
+ It is important to take the time to consider your motivation for wanting to make a change
motivations are based on what YOU want for yourself, not on what others may want or
expect of you.
How ready am I? Why is it important to me? Do I think I can do it?
IMPORTANCE
CONFIDENCE
READINESS TIMING
Copyright Health Coaching Australia
+
feel that making a particular lifestyle change is very important, but you may lack the
could make a change, but don’t see it as all that important.
+ Importance: this relates to your personal values and expectations about change
pursuing your goal are not important enough, you will be less likely to persevere.
+ this is an essential ingredient to change. You need to believe you are capable
of initiating a change in your lifestyle, and that you have the skills to follow your goal
through. Ultimately, you are more likely to make a change if you believe that it will lead
to positive outcomes and that you will be able to harness the skills needed to achieve
that change.
+ Timing: sometimes we think we are ready, when we in fact are not. When to begin
the process of change is just as important as the other elements. Often times we use
the excuse that we are too busy, sometimes we are getting in the way of ourselves and
start is essential.
Take a moment to answer these questions below:
READINESS
How ready are you to make a change to your lifestyle?
0 2 4 6 8
IMPORTANCE
How important is to you personally to make this change to your lifestyle?
0 2 4 6 8
CONFIDENCE
0 2 4 6 8

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Personal Values
+ Health:
E.g.
- feeling energized throughout the day
- feeling relaxed
- pain free body
- average 6-8 hours deep sleep per night
+ Relationships:
What qualities do you value in your relationships with others and with yourself?
E.g.
- trust
- authenticity
- empathy
+ Career:
What values, abilities and qualities do you bring to your work place?
E.g.
- commitment
- organisational skills
- creative problem solving
+
Decision to Change
not to change. On the one hand, you may want to improve your health, and on the other
successful change.
Making a decision one way or the other
one way of working through this is to consider the pro’s and con’s of making changes.
+ There are good reasons for doing what you are currently doing. So, what do you like about
what you are currently doing? What is working for you?
+ If you continue down your current path and don’t change anything, what will happen in
the long-term?
+ Even if you make some changes, there will be a downside to this. What are the
disadvantages of changing things?
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Goal Setting
Exploring your options
In order to get on your way towards better health and well-being, it is important to explore all
the available and realistic options for achieving your goal.
Consider what you want to achieve and then generate as many ideas as possible for how you
might achieve this.
What are all the possible options and strategies you can think of?
Brainstorm keeping these questions in mind:
+ what has helped in the past?
+ what haven’t you tried before?
+ what has stopped you in the past?
+ what are all of your options now?
GENERAL GOAL
Smart Goal Setting
consider making it SMART:
S
M - Measurable and Meaningful
A - Achievable and Attractive
R - Realistic and Rewarding
T – Timely
For example,
I want to lose 5kg
personally sustainable, meaningful and achievable in the
versus
YOUR SMART GOAL
(this is more expansive and in being so it
allows you to keep feeling motivated. If your
weight has not changed yet within the time
frame selected, you are still succeeding in
feeling better about yourself, noticing volume
shifts in your body and feel more toned, as
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Action Planning
Actions are the physical aspect of goals. They are the “doing” steps towards your health and
wellness goal or journey.
resources required to support you to achieve your goal.
For example:
GOAL ACTION STEPS RESOURCES
Improve sleep
routine during week
set ph reminder
stimulants after 3pm
buy or download
relaxation CD
listen to relaxing
music
deep breathing
exercises
Identify and
Overcome Barriers
“Whether you think you can, or you think
a barrier may emerge as they can be both conscious and
subconscious barriers that undermine your healthy aspirations.
Lets explore some of these barriers.
B
E
S
T
Take a common barrier: lack of time and competing priorities.
Reviewing our priorities is easier said than done, however sometimes it can help to start by
simply re-framing what you want to do. Rather than saying “I don’t have time,” could you say,
construct strategies and a contingency plan to overcome them. This process is about
on the obstacle.
Trying to change your lifestyle and maintain your changes
can be challenging. Even with a good plan in place and
the best of intentions, you will come across barriers
could undermine your success. Therefore, learning to
identify potential barriers is an important part of your
lifestyle change journey.
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Constructive Thinking
and Positive Self-Talk
Turning negative thoughts into positive thoughts
of the things that you intended to do? On the one hand, negative self-talk can stop us from
taking action and achieving our goal. On the other hand, positive self talk can help us take
action and achieve our goals. The key is to create a dialogue that talks you in the direction
to succeed.
THOUGHTS
POSITIVE
+
NEGATIVE
-
ACTIONS NO ACTIONS
ACHIEVE YOUR GOALS DON’T ACHIEVE
YOUR GOALS
BARRIERS /
THOUGHTS &
FEELINGS
NEGATIVE SELF-
TALK
ALTERNATIVE
/ SUPPORTIVE
PERSPECTIVE
PROBABILITY
OF STICKING
TO GOAL
WITH NEW
PERSPECTIVE
(0-10 RATING)
NEW
ENCOURAGING
STATEMENT
I’m too tired to
exercise
I had a bad
sleep.
I’ll be even
more tired if I
get up early
I will feel more
energized if I
do some light
exercise con-
sidering I didn’t
sleep well
7 I am learning
to do exercises
that energize
me when I
feel tired, as
opposed to
forcing myself
to train hard
when I don’t
have the
energy

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Planning for Success
In order to stay accountable and manage your success, it is important to track your progress.
and calendars.
MORNING MIDDAY AFTERNOON EVENING
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TOTAL DAYS
MET GOAL
Notes

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info@excelphysio.com.au
mascot nsw 2020
excelphysio.com.au