workbook and study guide
TRANSCRIPT
Workbook and Study Guide
Curves International
Copyright 2011 All Rights Reserved
Embracing Life
Table of Contents
Course Overview.................................................................................................................. 3
Course Objectives ................................................................................................................ 3
Section 1: Learn ...............................................................................................3
Body .................................................................................................................................... 3
Mind .................................................................................................................................... 4
Relationships ....................................................................................................................... 5
Spirit .................................................................................................................................... 5
Section 2: Change.............................................................................................5
External Behavior Change Strategies.................................................................................... 6
# 1 Attitude.............................................................................................................................. 6
#2 Learning .............................................................................................................................. 6
#3 Goals ................................................................................................................................... 6
#4 Community ......................................................................................................................... 7
#5 Control ................................................................................................................................ 7
#6 Burden to Blessing .............................................................................................................. 8
#7 Feelings ............................................................................................................................... 9
Internal Behavior Change Strategies .................................................................................... 9
#1 Self‐Talk ............................................................................................................................ 10
#2 Burn the Boat and Habits ................................................................................................. 10
#3 Seeing is Believing............................................................................................................. 11
#4 Thinking Errors.................................................................................................................. 11
#5 24‐Hour Living................................................................................................................... 12
#6 Celebrations...................................................................................................................... 12
#7 Visualization...................................................................................................................... 12
Section 3: Lead ...............................................................................................14
Relapse Prevention Strategies............................................................................................ 14
#1 Support Curves Life........................................................................................................... 14
#2 Mentoring ......................................................................................................................... 15
#3 Honesty/Self‐Inventory .................................................................................................... 15
#4 Physical Activity ................................................................................................................ 15
#5 Balance.............................................................................................................................. 16
Page | 1 _Final 9.20.11
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#6 Cue Awareness ................................................................................................................. 16
#7 Daily Plan .......................................................................................................................... 17
Answer Key ........................................................................................................................ 18
Embracing Life Course References...................................................................................... 19
Embracing Life
Course Overview
Embracing Life teaches the science behind why we behave the way we do and helps you understand the biological, psychological, social, and spiritual basis of how behavior can be changed. It provides the tools needed to help clients get off the diet treadmill by educating them about the effects human behavior has on eating and exercising.
There are three sections to the Embracing Life course: Learn, Change, and Lead, all designed to help you coach your clients to be as successful as possible.
Course Objectives
Upon completion of the Embracing Life course, you will be able to:
Summarize the latest scientific evidence connecting behaviors with the body, mind,
relationships, and spirit.
Discuss the latest scientific evidence pinpointing how focused interventions can alter behaviors.
Apply the latest scientific evidence suggesting the certain chronic conditions that manifest
themselves in overt behaviors require lifelong maintenance.
Section 1: Learn
In the Learn section you will study the basic roadmap of the body and mind as well as acquire a unique understanding of how relationships and spiritual needs all affect human behavior.
Besides willpower, the following factors influence behavior:
Body
Mind
Relationships
Spirit
Body
Learn how our brain, digestive system, and genes all influences our behavior.
The Limbic system is the part of the brain that is often referred to as the “_____________________”
The four neurotransmitters that have an affect on how we eat are:
Serotonin
Dopamine
Norepinephrine
Endorphins
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These hormones are produced by the digestive system under the influence of the brain and interact in managing hunger and satiety:
Insulin
Leptin
Ghrelin
Cortisol
______________________can reduce weight even if there are “obese” genes in your family.
Mind
Psychology is seen as a modern tool used to explain how and why humans behave in irrational as well as rational ways.
These perspectives of psychology try to explain why people behave in ways that sometime appear to be self‐defeating:
Behavioral
Cognitive
Humanistic
Biological
Enter the correct psychology perspective.
_______________ psychology focuses on learned behaviors.
_______________ psychology examines internal mental processes.
_______________ psychology is concerned about the individual’s potential for greatness and
the possibility for growth and self‐actualization.
_______________ psychology focuses on the physical and biological causes of human behavior.
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Relationships
Who we are and how we behave is, in part, a result of who our closest influences are, not only today, but also when we were growing up.
Our closest influences form spheres around our life, touching us in many seen and unseen ways.
Write the name of each Sphere on the line.
Spirit
For the majority of humans, the spiritual component of being human is likely one of the most important parts.
________________ is missing from the conversation when we talk about our health, especially our mental health.
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Section 2: Change
In the Change section you will learn about behavior change including concrete and practical strategies to help your clients change problematic behaviors that are self‐defeating and often deeply rooted.
The Embracing Change Model is comprised of four steps:
Assessment
Prioritization
Implementation
Maintenance
External Behavior Change Strategies
# 1 Attitude
This strategy will help clients have a better attitude regarding their weight loss journey.
Help your clients perform an attitude assessment:
Consciously choosing to stop putting ________________ things into their mind.
Consciously choosing to start putting ________________ things into their mind on a daily basis.
Consciously choosing to avoid ______________________ people.
Consciously choosing to speak in a ___________________ way.
Attitude is the state of mind through which we filter all information and make all decisions.
Attitude is something that can be built with _________________ and ________________.
Attitude is a consequence of our __________________ and ____________________.
A positive mental attitude is a _______________________________for good in our lives.
#2 Learning
This strategy is about arming your clients with new information and knowledge to facilitate change.
Learning is so important because knowledge is __________________.
Knowledge builds ______________ and perseverance.
Learning also adds ______________ and enthusiasm.
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#3 Goals
This strategy helps clients set SMART goals to achieve success. The most important reason to set goals is so you will know where you are going.
A SMART goal is a goal that is:
Specific
Measurable
Achievable
Written
Timed
Goals should be _________________.
SMART goals should carry across all areas of ___________________.
Progress is not measured in ___________________ but in ________________________.
Weight loss goals should be built on:
Weight
Body fat
Lean muscle
Inches lost
Clothing fit
#4 Community
This strategy will help clients see why Curves is different from other programs.
The benefits of community:
Knowledgeable ________________
Best _________________________
Best _________________________
Behavioral change
Resource
Group ________________________
Group ________________________
Strength in ____________________
Focus
Power of ______________________
#5 Control
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This strategy will provide clients with coping tools to use when they feel frustrated with something they can not control.
We only have control over _________________ and our _____________________.
Encourage clients to use the following tools to accept the things they cannot change:
Positive ________________ Voice™
Have a ________________ action
Forgiveness
Set ___________________
Take __________________
Be in __________________
#6 Burden to Blessing
This strategy help clients understand that the struggles they are going through with the program will be a blessing.
For true behavior change, expect:
To be ____________________
Your burden to become your __________________
To ____________________ your schedule
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#7 Feelings
This strategy will help your clients learn to deal with their feelings in healthy ways.
Emotional eating can have detrimental affects on their:
Life
Bodies
Minds
Encourage clients to use the following tools to break the Emotional Eating Cycle:
Learn healthy ways to ________________ feelings
Acknowledge that feelings ________________
Allow their feelings to be _________________
Focus on the go to ______________________
Use a _____________ diary
Look at their _____________________ with food
Remind clients to rely on food for ________________, not for _________________ sustenance.
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Internal Behavior Change Strategies
#1 Self‐Talk
This strategy will help clients call out the negative self‐talk in an effort to separate themselves from it and ultimately quiet those unhealthy thoughts that do not serve them.
A healthy voice is thoughts that bring:
Peace
Joy
Happiness
Hope
An unhealthy voice is thoughts that bring:
Fear
Worry
Anxiety
There are three tools you can use with your clients to help quiet their unhealthy voice:
______________________ (i.e., questioning thoughts and replacing them with new ones)
______________________ (i.e., calling out and turning our own negative labels into positive
behaviors)
______________________ (i.e., statements to boost self‐esteem that we can use in times of
stress or temptation)
#2 Burn the Boat and Habits
This strategy will help clients maintain a healthy weight by choosing to stay committed to some of the habits they have acquired along the way and not going back to old habits.
Encourage your client not to go back to old eating habits, such as:
________________ foods (e.g., white rice, bread, potatoes)
________________ foods (e.g., fish, chicken)
________________ drinks (e.g., sweet tea, soft drinks)
________________ snacks (e.g., ice cream)
Encourage your client to adopt new eating habits, such as:
________________ grain foods (e.g., whole wheat bread, yams)
________________ foods (e.g., fish, chicken)
________________ drinks (e.g., plain tea, diet drinks, water with lemon)
________________ snacks (e.g., fruit, nuts)
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Both good and bad habits are learned.
Habits can be reprogrammed with:
Assessment
Prioritizing
Planning
Implementing
Following through
#3 Seeing is Believing
This strategy will help clients see what success looks like by showing them pictures and introducing them to people who have accomplished weight loss.
Seeing results is a powerful________________.
Evidence of results:
Show ________________ of people who have accomplished weight loss.
Introduce them to ________________ who have accomplished weight loss.
Be a personal ________________ to the accomplishment of weight loss.
Show them ________________ of yourself.
#4 Thinking Errors
The purpose of this strategy is to help clients reduce their stress by recognizing their errors in thinking.
Thinking Errors Cause:
Stress to ___________________
More _____________________
More _____________________
Types of “Stinkin Thinkin”
Black and White Thinking
Overgeneralization
Awfulizing
Mental Filter
Magnifying or Minimizing
Blame
Labeling
Emotional Reasoning
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#5 24‐Hour Living
The purpose of this strategy is to help clients learn how to live each day rather than being stuck in the past or focused on the future.
An important part of 24‐hour living is having an attitude of gratitude.
Encourage your clients to incorporate the following as daily habits if they are stuck in obsessive thoughts:
________________ (e.g., read an inspiring quote or mediation)
________________ (e.g., quiet time with her Higher Power)
________________ (e.g., an inventory of how her day went and what she could change)
________________ (e.g., a list of everything she is grateful for)
________________ (e.g., a written account of her thoughts, actions, and feelings)
#6 Celebrations
The purpose of this strategy is to help clients learn new ways to celebrate life beyond using food to celebrate.
Life can be celebrated with:
Positive ____________________
Positive ____________________
Healthy ____________________
Meredith’s list of Natural Sense Stimulators clients can use to reward themselves:
Lotion and shower soap
Candles and scented oils
Farmer’s market
Herbs and spices
Flowers
Nature
Music
Conversation
Creative writing and art
Dancing
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#7 Visualization
The purpose of this strategy is to help clients visualize various parts of their life besides their body.
Encourage your clients to journal about the following visualizations and questions:
Visualize her healthy relationship with ________________.
Visualize her life changing now that she knows her ________________, ________________, and
________________ are also a part of it.
Visualize walking through her ______________________.
Recognize the ________________ she has that do not serve her.
Notice the ________________ that do not serve her in the process.
Visualize using the ________________ behaviors she has learned.
Encourage your clients to:
1. Keep their vision realistic 2. Write short and long‐term goals 3. Make time for their priorities 4. Visualize themselves on the inside and outside
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Section 3: Lead
In the Lead section you will learn strategies to help your clients lead more productive and joyful lives. You will give them the tools that enable them to take personal responsibility for their behaviors especially as they relate to food and exercise.
Clients will understand the concept of relapse and develop strategies on how to avoid it.
Relapse occurs when our ________________ (risk factors) out number our ________________ (protective factors).
Seven Relapse Prevention Strategies:
1. Support 2. Mentoring 3. Honesty/Self Inventory 4. Physical Activity 5. Balance 6. Cue Awareness 7. Daily Plan
Relapse Prevention Strategies
#1 Support Curves Life
Curves Life program is inviting women everywhere to share their knowledge and encouragement so that together, we can make this world one million women stronger.
The Curves Life Groups is where Curves’ women can:
Make the program _______________________
Connect more ________________ to each other
Find ________________
Find other women working the same ________________
Why should you make Curves Life program available to your client? So your clients can get inspiration and community support beyond just their coaches.
How can you get your clients involved in the Curves Life Program?
Encourage them to join when starting the ________________ program.
Encourage them to go and share their ______________ story with other women.
Tell them it’s the ________________ and ________________ support complement to both
Curves workouts and weight‐management program that set Curves apart because it makes it
lifestyle.
For more information on how to conduct Curves Life meetings, go to www.CurvesCommunity.com.
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#2 Mentoring
Mentoring is:
A relationship‐based process where ________________ and ________________ shared.
Sharing with others the __________________ news of your experience.
Older members share:
Experience
Pitfalls
Successes
#3 Honesty/Self‐Inventory
Honesty will help your client live their best life daily.
Honesty brings ________________.
Helping your clients get honest with themselves, means having them take an inventory of:
Negative ________________
Things they can not ________________
What ________________ they eat and how they are struggling with them
Clients should take an inventory:
As often as they need it
Once a year with their Curves Life mentor
At the end of each day
#4 Physical Activity
_________________________ is just one aspect of the three‐legged stool that makes your client’s weight‐management program successful.
It is important that your clients make physical activity a ________________ part of their weight‐management program.
Physical activity can help your clients:
Emotionally
Mentally
Physically
Exercise is supposed to be something you ________________ forward to.
Encourage your clients to:
Write a gratitude list about the benefits of their new Curves workout routine.
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Write down when they feel they are on top of their game as something they can refer to when
they are feeling down.
Ask friends in the Curves Life groups how they got through the exercise barriers.
Exercise with a buddy.
Find an activity they love that will last for the rest of their lives.
#5 Balance
Life is not about managing a million things. It’s about managing what you ________________ balance and taking off your plate what you ________________.
When clients feel off balance encourage them to:
Go to a Curves Life Group meeting
Talk to their mentor
Do a Self‐Assessment
Workout
Look at their cues
Clients can also create balance using Marty Lerner’s technique:
Spirituality
Rest
Exercise
Food plan
#6 Cue Awareness
The purpose of this strategy is to help your clients learn how to deal with difficult situations when they are confronted with them.
There are seven different kinds of cues:
Food
Timing
People
Places
Situations
Thinking
Physiology
Your clients will be working on awareness of their own cues in their journal.
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#7 Daily Plan
Every 24 hours your clients need to rededicate themselves to the process.
Encourage your clients to write down a ________________ statement.
Daily commitments may include:
Meditation
Inspiration
Gratitude list
Cues
Having a plan will keep them ________________ on the goal.
Congratulations, you have completed the Embracing Life Workbook and Study Guide. The Workbook and Study Guide is an excellent resource for you to refer as you coach your clients through the Curves Complete Program.
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Answer Key
Body emotional brain, lifestyle
Mind Behavioral, Cognitive, Humanistic, Biological
Relationships Family, Religion, Friends, Community, World
Spirit Spirituality
External Behavior Change Strategies:
# 1 Attitude negative, positive, negative, supportive, awareness, effort, habit, environment, powerful force
#2 Learning power, confidence, excitement
#3 Goals exciting, life, perfection, increments
#4 Community coach, diet, exercise, support, accountability, numbers, information
#5 Control ourselves, reactions, healthy, weekly, boundaries, inventory, today
#6 Burden to Blessing uncomfortable, blessing, reprioritize
#7 Feelings soothe, pass, felt, food, food, relationship, fuel, emotional, relationship
Internal Behavior Change Strategies:
#1 Self‐Talk turnaround, self‐labels, affirmations
#2 Burn the Boat/Habits processed, fried, sweetened, unhealthy, whole, baked, unsweetened, healthy
#3 Seeing is Believing motivator, pictures, people, witness, photos
#4 Thinking Errors increase, errors, errors
#5 24‐Hour Living Inspiration, Meditation, Inventory, Gratitude list, Journal
#6 Celebrations people, environments, habits
#7 Visualization food, body, mind, spirit, cues, thoughts, behaviors, new
Relapse Prevention Strategies:
#1 Support Curves Life work, deeply, strength, program, 90‐day, life, emotional, mental
#2 Mentoring knowledge, support, good
#3 Honesty/Self‐Inventory feelings, control, foods
#4 Physical Activity Physical activity, permanent, look
#5 Balance can, cannot
#6 Cue Awareness N/A
#7 Daily Plan commitment, focus
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Embracing Life Course References
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