Options Weight Loss - Long Term Program
· Weekly sessions of 90 minutes to two hours for six months.
· Sessions will include:
a) Introductions to new participants;
b) input and discussion from each participant;
c) special guest speakers, films and motivational videos from time to time; and
· The group coach will:
i) Meet and accept each client at the emotional level they are at today;
ii) Encourage clients to take charge of their individual process of change and lead that process;
iii) Coach clients in positive thinking and confidence building;
iv) Promote calm and resourceful problem solving;
v) Expose new opportunities that surface with each problem solved;
vi) Discuss emotional, mental and physical health holistically;
vii) Share simple relaxation methods that provide enjoyable and effective stress coping mechanisms as positive alternatives to previous bad habits;
viii) Help clients draw their realistic personal wellness blueprint;
ix) Help clients set realistic goals, evaluate milestones and revisit and adjust goals accordingly;
x) Harness the strengths in clients & the support of the group needed to overcome obstacles;
xi) Coach clients to build a support team; and
xii) Inspire and challenge clients to go beyond what they might be able to do alone
· Through sharing, coaching and team support, client's will, in 6 months, achieve becoming their best possible self in the realistic goals they initially set for themselves.
Structure five basic programme steps to goal
achievement. Each week, clients will be asked to share with the group what if
any achievement they have made in the following areas and how close they have
come to earning their next star or if they have slipped back a level. Peer
input may or may not be invoked depending on the group.
My Star Increased self-awareness
Wisdom Star Acquisition of new knowledge and skills
Smiling Star Establishing realistic personal goals
Green Star Sustainable behavior change
Bronze Star Increased life satisfaction
Silver-Star Sufficiently increased self-efficacy
one's best self
How do we explain our
belief in coaching?
Your coach believes in you and supports you in your goals.
We know in ourselves and have our own answers. Sometimes we
need to be reminded of just how strong and motivated we can be. A coach can
help the client re-motivate where the load seems too hard to carry because our
goals are important to us and we can’t let a bump in the road side-track our
heart’s desire, the achievement of our stated goals.
Where do I receive my interactive coaching sessions?
Weekly meetings will be held in a physical place that is comfortable and yet functional for a learning team environment. Recorded online video conferencing can be made available for attendees who need to be out of town but don't wish to miss a session.
We encourage you to lead a physically active life because physical activity plays an important role in the health, well-being and quality of life of all Canadians. People who are physically active live longer, healthier lives. Active people are more productive, and more likely to avoid illness and injury.
Physical activity plays an important role in your health, well-being and quality of life. Improve your health by being active as part of a healthy lifestyle.
1. Be active at least 2.5 hours a week to achieve health benefits.
2. Focus on moderate to vigorous aerobic activitythroughout each week, broken into sessions of 10 minutes or more.
stronger by adding activities that target your muscles and bones at least two days per week.
Tips to help you get active
§ Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.
§ Get into a routine — go to the pool, hit the gym, join a spin class or set a regular run and do some planned exercise. Make it social by getting someone to join you.
§ Limit the time you spend watching TV or sitting in front of a computer during leisure time.
§ Move yourself — use active transportation to get places. Whenever you can, walk, bike, or run instead of taking the car.
§ Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.
§ Join a team — take part in sports and recreation activities in groups. You’ll make new friends and get active at the same time.
§ Set a goal
§ Make a plan
§ Pick a time & place
§ Every step counts
Live longer! Live healthier!
What is moderate aerobic activity?
Moderate-intensity aerobic activity makes you breathe harder and your heart beat faster. You should be able to talk, but not sing.
§ Examples of moderate activity include walking quickly, skating and bike riding.
What is vigorous aerobic activity?
Vigorous-intensity aerobic activity makes your heart rate increase quite a bit and you won’t be able to say more than a few words without needing to catch your breath.
§ Examples of vigorous activity include running, basketball, soccer and cross-country skiing.
What are strengthening activities?
Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push against your bones, helping make your bones stronger.
§ Examples of moderate activity include walking quickly, skating and bike riding
§ Examples of muscle-strengthening activities include push-ups and sit-ups, lifting weights, climbing stairs and digging in the garden.
§ Examples of bone-strengthening activities include running, walking and yoga.
Is physical activity safe for
Canadian Physical Activity Guidelines were developed by the Canadian Society for Exercise Physiology and are available at: Canadian Physical Activity Guidelines .