04/23/2018

ダイエットやエクササイズを始める動機 - A reason to initiate a new habit

季節も暖かくなり夏が近づいてきました。薄着の季節ということで、多くの皆さんが、「ダイエットしたいなあ、エクササイズもしなきゃ」と考えていらっしゃると思います。問題は、必要性は感じているけど、実行に移すのは何となく躊躇しているということだと思います。

このように考えてみてはいかがでしょうか?
1) 現状を変えることや新しいことにチャレンジすることでどんな良いこと・利点があるか?
2) 現状にとどまることの利点は何か? あるいは弊害は何か?

The swimsuit season is just around the corner, and many of you guys will be thinking of starting a fitness workout program or diet program. In many cases, although you feel the necessity for changing your eating habits or exercise habits, a problem will be how well you motivate yourself for initiating and maintaining the change. In that case, how about thinking about pros of the change, and cons of staying the same ?

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04/10/2018

benefits/drawbacks of staying the same

Decisional Balance is a kind of balance sheet of pros and cons of a particular behavior (your desired change).

What are the benefits of staying the same ?
sample answer,  being able to continue the current comfortable lifestyle   
What are benefits of changing the status quo ?
sample answer,  your life would become more exciting and meaningful
What are your concerns/worries about making a change ?
sample answer,  a possibility of failure, rejection by people,   
What are your concerns about staying in the current situation ?
sample answer,  your future will not expand, rather dwindle gradually

considering the benefits of staying the same and changing your life,  disadvantages/risks of staying the same and changing your current situation,  which do you think is important and beneficial for your future vision ?     Staying here ? or changing/modifying/improving something as your situation allows ?     The answer will be evident, it is already in your mind.            

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04/08/2018

use silence appropriately in a good timing

Previously I wrote that if you look at your strengths from the other side, it can be a weaknesses as well and vise versa. In my case, that would be ... I have a tendency to over explain/talk too much when I got some question from my client, or exercise class participant. What I need to keep in mind would be " active listening involves using silence appropriately to hold the space and allowing clients to reflect, process, and identify what emerges " (Retrieved from ICHWC)

前回、長所と短所は裏表の関係にあると書きましたが、僕の場合、それは、エクササイズクラスの参加者の皆さんから何か質問を受けると、説明・回答が細かく、長くなり過ぎてしまうことが多々ある。自分としては、せっかくいただいた質問に、ねるべく懇切丁寧にお答えしたいのですが、質問をくださった方がフィットネスについて初心者だったり、高齢の方だったりすると、そのような事細かな説明はマニアック過ぎて、よくわからないと思う。客観的に見るとインストラクターの独りよがりみたいになってしまうことがあるように思う。
丁寧に説明したい、お答えしたいという気持ちをあえて抑えて、相手の反応、理解の仕方を見ながら対応していく必要があるだろうと思う。簡潔に言うと、しゃべり過ぎるりも、あえて「間」や「沈黙」をうまく取り入れるということ。簡単なようで難しいです。

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02/08/2018

ダイエットや英語学習などのお悩みの聞き役 - I will be a listener of your stories in weight loss, English language practice, etc

One of my fitness related certifications is "Certified Health & Wellness Coach ", however, because the wellness coaching is a fledgling field in health & fitness, many people don't know yet what exactly the wellness coaching is ?  for example What is the difference from personal training and so on ?  Wellness coaching is a kind of psychological support for various hurdles, difficulties, stress, and goal setting in the process of health related goals such as weight loss, improvement of diet.  Basically, the job of personal trainers is to provide technical instruction and advice such as how to lift weight, how to stretch, nutritional tips ... etc.  Whereas the primary job of wellness coaches is to support and guide you to a better direction mainly from motivational and psychological aspect, for example, when you feel a dilemma/discrepancy between where you are now and your ideal goal, or when you got emotionally exhausted.

However, you don't need to think of my wellness coaching service so seriously from the beginning, basically I would like to be a good listener of your stories, recent experiences, a cause of stress or concern, and I'm glad if we can explore a good direction or some solution for it together.
My fitness consultation/wellness coaching service is available both in English and Japanese. Although I'm living in Shizuoka-city, Japan, you can access me from anywhere on the globe through the e-mail, skype and so on.  for details, click the link to my wellness coaching profile page below my profile photo on the blog.
僕の所持している資格の一つに「米国認定ウェルネス・コーチ」というのがあります。ウェルネスコーチングというのは、健康や心理学に関する新しい分野なので、世界中どこの国でも「ウェルネス・コーチって何なのか?」ほとんど知られていません。基本的に僕はパーソナルトレーナーで、トレーニングを指導させていただいたり、筋肉をつけたり脂肪を減らすのに必要な知識を説明させていただくのが、主な仕事です。ただし、ダイエットや肉体改造(あるいは英語学習)などの過程で、多くの場合、やる気が長期間持続しなかったり、ストレスを感じたりと、精神的・心理的な壁を乗り越えることも必要になってきます。ウェルネスコーチの仕事は、このように主として健康・フィットネス関連の目標に近づくための心理面でのサポート、動機づけ、行動計画を立てるお手伝いなどです。

といっても、あまり、堅苦しく考える必要はありません。一言でいえば、ウェルネスコーチとしての僕の役目は、あなたの話の聞き役&相談相手みたいなものだと思ってください。例えば、ダイエットしている方、筋肉をつけたい方、英語の勉強をしている方など、いろいろな悩みや疑問に思っていることなどあると思います。現在の状況など、お話を聞いて、より良い方向や可能性をお客様と一緒に探ってゆく。そんな風に考えていただければと存じます。僕自身、フィットネスも、エクササイズ心理学も、英語も、人間としても、まだまだ勉強中です。

当方、静岡市葵区在住ですが、メールやスカイプ等を利用した御相談も可能です、日本語・英語どちらでも対応いたします。 お問い合わせ等、このブログのプロフィール写真の下のリンクよりメール送信できます。 お気軽にどうぞ。         

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01/31/2018

Diary Jan 31st - HWC review part 6

the following is a review/reminder to myself

preparation prior to the first session
Prior to a coaching session, the coach reviews materials, eliminates distractions, and takes time to become mindful and present. The coach's state helps the client become calm and receptive, which fosters self-awareness and self-discovery.
the first session
The coach's aims for the initial session, or intake session, are to describe the coaching process, review information and assessments provided by the client, and determine if the client is an appropriate candidate for coaching. the coach clarifies roles and expectations, e.g., the coach will not diagnose or prescribe, nor give unsolicited advice, the client will self-determine his/her vision, goals, and action steps, and the client will be actively engaged in trying new behaviors as planned with the coach. logistics and responsibilities (client vs coach) are confirmed in a written coaching agreement.
early sessions
in the initial stages of coaching, time is spent mainly exploring the client's vision, purpose, and priorities. the coach refers to these in subsequent sessions to elicit motivation. during early sessions, the coach also spends adequate time exploring the client's understanding of his/her health and wellness, so goals are not set prematurely. note that when choosing a focus, the coach is not the expert deciding what is most appropriate, instead, the client is empowered to select an area that feels important, motivating, or timely.
routine fellow up sessions
a coaching program starts with an initial phase, followed by routine follow up coaching sessions for a pre-determined period of weeks or months. at the opening of each session, the coach asks about the client's current state (e.g., energy, mood), throughout the session, the coach refers to shifts in the client's state. the coach facilitates review of previous action steps, uses other processes as appropriate, and supports the client in defining new action steps. the coach reflects the client's understanding, perspectives, and learning. at the end of each session, the client articulates new personal discoveries.
the graduation phase
in the final coaching session, the coach's focus is on recognition of progress, learning, and closure. the client articulates successes and looks back at what he/she learned. the coach helps the client to establish a plan for how he/she will maintain or continue progressing toward goals, with an emphasis on support and resources.
上に書いたことと関係ないですが、昨日、久しぶりに、海外出身の方から声をかけられた。
うがい薬を買おうとドラッグストアのうがい薬売り場へ行くと、大柄な白人男性がうがい薬の商品ラベルの小さな文字(日本語)を読んでいる。隣に行った僕の存在に気づき、「これ、製品によって値段がずいぶん違うけど、なんでだろう?」ということを日本語で話しかけられた。

日本語で聞かれたら日本語で答えるのが礼儀だろうが、条件反射的に英語で応答してしまった。「中身は、どれも大差ないだろうけど、有名メーカーの商品か、あまり知られていないメーカーの商品か、などで価格が大きく違うと思うよ」いった内容を説明したら、「オー、ベリーグッドイングリッシュ」と言っている。英語が母国語の人から英語を褒められるということは、言い換えれば、まだ「外国人としての英語の域」を出ていないことを意味するので、内心、複雑な気分で会話を続けていると、またもや「グッドイングリッシュ」つまり、その言葉の意味は「お前はどう見ても地元ローカルの日本人なのに、どうしてそんな英語を話すんだ?」ということだろうと思い、「実は、アメリカのプログラムでも学んでいまして」と話すと、「どこの?」なんて流れに。

話しているうちに、その方は西海岸の州立大学の出身だとわかり、初対面なのに、陽気なアメリカ人の人懐っこい良い面が全開(笑) 「アイソダイン(イソジン)は水虫の手当てにも使えるよ。日本のキッチンハイターもね」とか「君のハンドバッグはかっこいいな」とか、たわいない世間話をノリの良いメチャクチャ速いテンポでまくしたてる(僕がいつもビデオで話している英語を2倍~2.5倍位の早口にしたような印象)。短い時間でしたが楽しい時間を過ごせました。不思議な出会いに感謝します。

英語が母国語の人達から見て僕は「アジア育ちの人間にしては妙に英語がうまい変な小男」という印象が多いだろうというのは、これまでお世話になった方々の反応から推測できる。一生、英語を訓練しても完全なネイティブレベルになることはあり得ないかもしれないが、やる以上は「外国人としての最上レベル」に近づきたい。例えるなら、デイブ・スペクター氏やパトリック・ハーラン氏の日本語のように。 そのレベルに到達するにはまだまだ改善の余地が多いこともわかっている。

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01/30/2018

Diary Jan 30th 2018 - HWC review part 5

This is a reminder/review to myself

Trust & rapport
The coach establishes a positive and safe learning environment where the client feels accepted. The client is better able to clarify values and access motivation when he/she feels safe to be honest and vulnerable. Importantly, the coach's confidence in the client's ability to learn grow, and change supports the client's self efficacy " my certainty is greater than your doubt ! " The coach builds trust by attending to the client's emotions as well as words and behaviors, for example, when the coach senses conflict, discomfort, or confusion, the coach acknowledges what is happening with curious interest.
demonstrate benevolence, honesty, sincerity, and authenticity.
convey unconditional positive regard.
follow through on commitments made to the client.
openly name and address discord/conflict between coach & client as it occurs and resolve in a timely manner.
retrieved from ICHWC

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01/28/2018

Diary Jan 28th 2018 - HWC review part 4

A reminder/review to myself

An importance of experimentation
The coach establishes a trusting environment where the client feels safe to experiment with new ideas and new behaviors. The coach helps the client develop a growth mindset, the belief that the client's abilities are not fixed and can be improved continuously through experimentation and persistent efforts. The coach may help the client gain confidence by rehearsing with the client how the client will behave in a situation.
growth mindset
practice techniques in session
decisional balance
retrieved from ICHWC
上に書いた内容と全然関係ありませんが、昨日のトレーニングで、スティフレッグド・デッドリフトのグリップ幅をいつもよりも、やや広めに握ってみた。通常はハムストリングおよび臀部のエクササイズとして行っているが、昨日は「主として背中(特に上背部)のトレーニングの一部」という位置づけで行ったので。いつもよりも左右・握りこぶし一つ位広くしただけだが、24時間程度経過して本日、大円筋のあたりに早くも軽い筋肉痛が出ている。デッドリフトのグリップのバリエーションの大切さを再認識しました。

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Diary Jan 28th 2018 - HWC review part 3

A reminder/review to myself about health & wellness coaching

later stages of coaching - for further learning and self-discovery.
In the final coaching session, the coach's focus is on recognition of progress, learning, and closure. The client articulates successes and looks back at what he/she has learned. The coach helps the client to establish a plan for how he/she will maintain or continue progressing toward goals, with an emphasis on support and resources.
invite the client to reflect on, assess, and to articulate progress made, challenges experienced, lessons learned, and growth attained.
Assist in developing sustainable pathway forward and/or maintenance/relapse prevention plan including available support and resources.
retrieved from ICHWC

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Diary Jan 28th 2018 - HWC review part 2

reminder/review to myself regarding wellness coaching

Important points in early stages in coaching
In the initial stages of coaching, time is spent exploring the client's values, vision, purpose, and priorities. The coach refers to these in subsequent sessions to elicit motivation. During early sessions, the coach also spends adequate time exploring the client's understanding of his/her health and wellness, therefore goals are not set prematurely. Keep in mind that when choosing a focus, the coach is not the expert deciding what is most appropriate, instead, the client is empowered to select an area that feels important, motivating, or timely.
have client assess current state of his/her health and/or well-being.
explore the client's vision of his/her optimal health and/or well-being.
identify gaps between current state and client's desired lifestyle/outcomes.
Explore client preference for priority areas of focus.
establish or refine client's specific long-term goals that lead toward desired outcomes.
establish or refine client's short-term SMART goals or action steps for what will be accomplished between sessions.
support the client in achieving the SMART goals or action steps including back-up plans.
establish client's preferences for maintaining accountability.
retrieved from ICHWC

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Diary Jan 28th 2018 - HWC review

The following is a reminder/review to myself concerning recommended steps for health & wellness coaching.

client -centered relationship
A coach facilitates behavior change by empowering the client to self-discover values, resources, and strategies that are individualized and meaningful. The client is the expert in navigating his/her own life, based upon personal preferences and past experiences. the coach provides the structure of the session and serves as a facilitative partner. The coaches primary role is not that of a content expert or educator who diagnoses, advises, or instructs the client on what to do.
client's agenda, needs, interests, and preferences (vs. coaches's) drives the coaching relationship.
share coach's personal information/experience only when appropriate.
share information or recommendations only when specifically asked or given permission to do so or otherwise required within scope of practice.
observe, name, and refer to client's beliefs and values.
convey the belief that client is resourceful, expert in own experience.
adjust approach according to client's health literacy.
retrieved from ICHWC      

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