Aka - GROW - one of the 4 principles in the Operation Ignite coaching method.
GROW: Not only physically, but mentally. Identifying your values and set gold standard goals. Overcoming all obstacles and finding authentic confidence with the body you're in.
MINDSET!
Values
Values are basic and fundamental beliefs that guide or motivate our attitudes or actions. Values describe the personal qualities we choose to embody to guide our actions, the sort of person we want to be, the manner in which we treat ourselves and others, and our interaction with the world around us.
Values and goals can really go hand in hand so for this reason, it’s important to establish what our values are. I have attached a list of values here.
Activity: Complete the values worksheet here to identify your top 10 values. (Make sure to download a copy for yourself!)
Goal Setting
Now that you know your values, it's time to set some goals. If you think goal setting doesn't work then you've never done it properly or it's not really your goal.
If you know your deepest goals, how it aligns with your values, and the absolute WHY you want it, this shit is pretty powerful and you will achieve everything you aspire to do. I don't say that lightly.
This can be done for any area of life, but let's focus on heath and fitness related goals for now.
Activity: Complete the Goal Setting worksheet here and copy your goals to your coaching spreadsheet. I can't wait to see them!
Motivational Interviewing
Motivational Interviewing is an incredible technique to use when we need to refocus and remind ourselves why we agreed to set goals and be disciplined enough to work towards them, even when we are not exactly motivated. Remember – if we act in accordance with our values and the behaviours associated with them, we will get the work done regardless. So here’s a worksheet to help get you back in the right headspace.
FIRST:
Write down 5 things you need to change to achieve the health, physique or strength goals you're aiming for right now. Examples are track my macros, train 3-4 times per week, get 8 hours sleep, drink 3-4 litres of water or hit 12,000 steps.
SECOND:
Choose the one thing from this list that you’re having the most trouble with or that could produce the biggest result. For example sake, let’s say training.
THIRD:
Complete the worksheet below with the item you chose above. An example of the completed worksheet has been provided on the next page and if you need a little more of an explanation, watch the video below.
Activity: Watch the video below. Complete the Motivational Interviewing Technique document here.
Your results explained:
“I GOT A POSITIVE NUMBER”
Your reasons to change outweigh your reasons to stay the same, you’re ready to make this change. A tip from here is to revisit the reasons you listed to not change and see if you can flip your mind set on one or more of them that will make it even easier. Eg. “What if I still don’t look good enough” - “I look “good enough” now, I'm doing this to empower myself and feel great, not because I’m punishing myself!”
“I GOT A NEGATIVE NUMBER”
Right now on paper at least, you have more reasons not to change than you do to change. That’s ok, don’t freak out, there’s a few things we can do.
1 - revisit your reasons not to change, ask a friend, family member, or your trainer what they think, is there a different way to look at them that could make them weigh less on you?
2 - revisit your reasons to change - is there anything you’re missing? Are there moments in your life right now that your current lifestyle causes pain? Getting dressed to go out, going to the beach with friends, buying clothes? Would you like to feel great and strong in these moments instead? How badly?
3 - Maybe this area isn’t where we need focus right now, if you chose training, speak to your trainer and find new and different ways to get in activity and focus on your nutrition right now, or vice versa. We can always be making progress in at least one area, and progress breeds confidence and confidence breeds even more action.