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Sample 90 Minute Health and Wellness Coaching Session With Dr. Walters

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This content is a transcript of a health and wellness coaching session focused on helping a client gain clarity on her health goals, particularly around nutrition and energy levels, by developing a "wellness vision" and actionable steps.

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well hi Brittany thanks for joining me

today oh thank you for talking with me

today yeah how's your day going so far

it's going good it's been a pretty

peaceful morning and I got to do some

coaching myself this morning so that

what a great way to start your day it

looks all sunny in your room right now

yes it is

gotta love SoCal it's like back to being

sunny now you know a few days are

raining we all freak out right well I

really appreciate you coming today

I'll kind of just start off with a

little bit of like what today will look

like so that you kind of have a good

insight into that so I'll start off with

a quick introduction of myself I know we

know each other a little bit but I'll

still go over that and then what we're

gonna go into was you know kind of what

your expectations are and priorities are

with this process I'll probably get some

more information as far as kind of what

your your actual big dreams are and then

we'll narrow that down into your goals

we do a thing that we call a wellness

vision which is essentially you kind of

thinking up your dream health behaviors

and what that looks so go into that and

just as an FYI I'm gonna be taking notes

throughout and these notes are just

something that I have so I can always go

back when in between a question so we

can kind of keep track of things they're

completely confidential so no one else

sees them

but I just want to let you know so if

you hear some typing that's you know

entering an email or anything like that

taking some notes throughout do you have

any questions so far

mm-hmm okay so a little bit about myself

um you know I've been coaching for was

part of sick unbelievable to say but

over 12 years now yeah and I started it

when I was a master student and I did it

in a clinical setting and then I kind of

grew and started my own business and my

real passion is working with women and I

love working with women so that I can

really help them learn how to love

themselves I know that's kind of cliche

but it's a it's the reason why I do it

and so many women are out there

experiencing the health industry may be

a negative light and my goal is to try

to kind of fix that

help them have positive experiences with

health behaviors so that's kind of my

own personal passion and coaching

philosophy and you know I do have my my

PhD in this field and my master's in

this field and so I have the credentials

but really where all my experience comes

from and I think how this goes so well

is because I have some really awesome

clients so happy that you're here and

part of it and I appreciate your time today

today

this chin is a little longer than most

sessions so usually when we meet it's

about 60 minutes for the main sessions

but today might go over just a little

bit so I just want to make sure you're

comfortable with that timing yeah that's

fine thank you

yeah okay so let me just start off with

some expectation settings because I know

a lot of times we come into health and

wellness coaching and we have this kind

of maybe idea of what it's like and then

we're like well that's that's not it so

health and wellness coaching is a

relatively new field in the health field

and it the techniques that I primarily

use which is called motivational

interviewing that comes from this

background of people who are working

with people who have substance abuse and

so they did a ton of research on that

and what they found was that this kind

of quote-unquote therapy or use this

motivational interviewing can be really

really successful in helping people make

sustained long-term behavior so about 10

to 15 years ago we started to use that

in the health field and we've seen some

really incredible benefits

um and so coaching and health of almost

coaching is gonna be very different than

many probably of the other experiences

you've had in the fitness industry and

that throughout our conversation today

you're gonna see that you're gonna be

driving the conversation right it's very

centered you're you're the one who's

driving what's important what we're

talking about so I'll ask a lot of

questions and I'll do a lot of I'll do

the least amount of talking and you're

gonna do talking so this is the most

amount of talking about you're looking

to have fun so like I said it's a

financial piece I do keep notes but

that's just for our own records and then

you know the coaching process is

supposed to be just kind of this really

safe and brave space for you to

be able to open up and talk about the

things that you really care about

particularly blended into your health so

is there anything in particular coming

in today that you want to get out of

coaching I think just clarity on next

steps because sometimes I can get stuck

and what to do next

- as it received better health ok so

just some clarity some specifics or what

you can do next right

huh ok great so I think that this

process will definitely help with that

yeah check in and see if it has okay

great so what we're about to go into is

creating the Wellness vision and a

wellness vision is this this idea and

this thought of who do we want to be

right who is our best self our healthier

healthier self and and what does that

look like and what does it feel like

doing what are our behaviors that we're

doing consistently throughout that

process right

and so but as I'm gonna ask you a series

of questions that's kind of gonna build

that okay so I'm just kind of curious

what are you currently doing right now

to support your health and well-being

yeah so with my background and exercise

and just passion for that I've had for

years just a habit of doing almost daily

exercise and so it's nothing insane but

I always do about 25 30 minutes of

something whether it be yoga weight

lifting going out for a very slow run

because I'm not very fast

or like some sort of dance cardio type

type workout so consistently doing that

I'd also say consistently getting pretty

good sleep like you know seven to eight

eight and a half hours a night yeah and

then I've had kind of like a slower

season so

a good amount of time to just spend time

alone which is hard for me to do but I

think really healthy stone do you want

to tell me more about that that you said

it's hard for you but healthy that's

healthy yeah I think because I really

enjoy being around people and I'm an

extrovert that many times if I am going

too much with that it fills me up

typically but it takes me a little while

to notice that I haven't had any time

just to myself and because I am kind of

people oriented sometimes I can in empathetic

empathetic

sometimes I can lose a little bit of

well what do I think about that or what

you know what are my needs in that

moment or things like that so I can kind

of get lost in others opinions and needs

it's opposed to mine yeah so it sounds

like by nature of being an extrovert and

wanting to be around people in your

normal busy daily life you kind of get

lost in that and other people's needs

and priorities and because it sounds

like you're a giver too and that this

this time of the year you found yourself

having a little bit more time of being

alone so it almost forced that time for

you yes yeah absolutely and I recognize

that I I still want a majority of people

time but having that alone time and

knowing that it's important I think

makes me want to make sure I carve that

out when I have busier seasons yeah

that's really great to notice that

yourself too right to see what you where

you want to go with it yeah good okay so

what elements of your life are you just

feeling the best about right now hmm I

love the job that I get to do so

wellness coaching and then getting to

teach a class

I put Pepperdine as well so I think

career-wise I'm super pleased and I feel

grateful for that because I know that

hasn't always been the case for me and

isn't always

the case for everybody that's wonderful

I'm married to the best person that I

he makes me laugh and challenges me and

we just enjoy being active together and

going on adventures together and stuff

like that and I've just been really

blessed I've moved around a lot and have

been blessed with making really good

friends in all those places so even

though it's hard to live far away from

these good friends I we still all try

and keep up with each other and so I'm

just really grateful for these like kind

of powerhouse women that I get to be

friends with that sounds like a really

nice life yeah I love hearing that

that's really really great thank you do

you want to highlight maybe and let's

specifically think about your health and

just to be clear about health we're

thinking about health in a very broad

very holistic fashion right so sometimes

what the fitness industry does is tell

us that health is two things nutrition

and physical activity

already hearing you talk about things

like your relationships and things like

because it's really bigger picture right

it's person so thinking about that can

you tell me some success stories that

you've had recently with your health

oh let's see yeah I feel like a success

story in the sense like kind of thinking

about like the fitness industry how

you've mentioned a lot of the stories at

least I hear coming out of it are you

have to go hard all the time with your

your exercise for it to counts for it to

matter and I just feel like I'm in like

exercise has just become this like this

is how I'm able to meet the rest of

life's demands well and so I think a

success story is just kind of over those

years of X

sighs just coming to a place of like

even if I don't have a specific goal I'm

pursuing just the fact that I'm doing it

too as like a life sustainer sort of

thing feels like really healthy because

I know there will be times where I I do

have a goal that I want to pursue and

that can fluctuate but I think that

right now it just feels like it's in

this really life-giving space if that

makes sense yeah I love that term

life-giving there's something you're a

really good relationship with physical

activity right and they're in a good

spot with that and that's that's really

wonderful to hear what what do you think

you look I want to get at some of your

strengths that you um and I know you've

probably all done some strength finders

test they'll tell you that but just

innately and thinking about who you are

think what qualities are you just the

most proud of about yourself hmm that's

a good question I think meeting a lot of

things with like a joyful attitude I

think that's something that though you

have to cultivate like I do think it

also kind of comes a little more

naturally to me

and I think that having that positive

attitude can really has really served me

well but can also just help overcome a

lot of challenges that life throws your way

way

and so kind of figuring out like um is a

very forleo that says everything is

figure out Apple so like kind of I think

it helps me cultivate that mindset sure

I think just caring a lot about people

is a strength I'm proud of just wanting

the best for them wanting to

be a part of them reaching that whether

it's like family or coaching clients or

students like or friends you know it's

just I love like being witness to them

reaching their full potential

so I think just like really caring about

other people's flourishing including

myself but yeah yeah and that certainly

aligns with what you said in the

beginning - right of like kind of

wanting to be around other people and

and having a need to wanting to help

okay so - the strengths I'm hearing from

you so far kind of this this innate

positive joyful attitude that that you

know you might naturally have but also

you kind of fox or not yourself right

and that's kind of helped get through

some things and which is really a great

you know naturally they have have this

wanting to help people and that being it

seems like a common thread throughout

all of the avenues of your life right

professional can you think of any other

major strengths that you think even

think about this like think about what

has gotten you through some things in

the past you know yeah I would

definitely say well I guess I don't know

if it's like a strength or not but my

faith for sure and they're just like

that belief that I'm not alone and

there's that higher bigger power that I

can rely on so that's one and I think

just I guess the part that I've played

in making connections with friends and

family and so then again kind of knowing

that when I hit hard times that I have

those people whether they live next to

me or not that I can call on them and

they'll be there for me so I think and I

know it's a two-way street

you know so that means that I have been

there for them in the past and they know

they can do the same so yeah that's

really great

who seemed to have a very good social

network right strong social network

around you that's what I'm hearing so

far absolutely and that's incredibly

important you know as you know just for

our life but also for our goals and

behaviors and why not

so definitely so what right now thinking

about your health and well-being what do

you think is the most important thing to

you right now today I guess like

important in like like for a future or

for um we can even do to say we could I

see what you're saying

meeting right now versus next week or

yeah yeah how about we just think about

it for both right like it could be like

what's currently the most important but

maybe what's on your brain for the

future yeah yeah so I think currently

something I've been thinking about me in

the exercise is going well but the

nutrition piece is another story and so

I kind of want to end up with that

similar kind of like good relationship

with the food as I have with that

exercise so I want that to be a little

more balanced okay so to do that

currently and then more future I think

one of the reasons that exercise is so

beneficial is that like I have scoliosis

and so I I'm just very aware that now

that I'm in my mid-thirties our bodies

do you kind of grow older and degenerate

and I want to be active as long as

possible so I just don't I want to I

don't want to be limited by that so I

want to keep doing that exercise as much

as possible so that I can slow that

decline and then if you're going to take

that same perspective of of age

with nutrition how do you feel about

that mm well I think the same thing I

mean just even noticing mmm

like in my folks who are who eat pretty

decently well for not being necessarily

really in this field or anything like

that and just seeing how much vitality

they have in their mid-60s and so

wanting to have that so it also kind of

ties to the future of wanting to do that

but I think also presently I notice how

much it affects my energy which of

course like then affects how good of a

job I can do how well I can connect with

people it's all connected so so let's

let's dive a little bit more into that

so seem it sounds like physical activity

that pieces you feel really good you

have that strong relationship with it

right now you see how it's connected to

the future so you have that kind of

motivator that exists there yeah I was

like that motivator it's just nutrition

but it also sound like you're not as um

satisfied maybe with where you are on

your relationship with with nutritions

can you speak a little bit more to that

yeah so I think I again have been

blessed to feel like I hadn't had like a

poor relationship with food or things

like that and and very much a an

intuitive eater anyway but I also am a

big celebrator

I love I mean this could be like where

the strengths kind of goes wrong like

the joyfulness can also be like

everything is a celebration or should be

and so I smooth is a part of that and

drinks are a part of that and so I think

what I'd like to see is obviously not

eliminating that because I think that

your quality of life is also wrapped up

in that

but maybe not being in such a like

everything's a celebration every

and gold a feeling and it's not

necessarily every single day but most

days and kind of toning that down to

where there's like there are special

times and special occasions and times to

bring celebration in but my eating

doesn't reflect that every day is

Thanksgiving sure yeah I understand that

okay so can you think of a recent

example to where you maybe thought back

I thought oh yeah that wasn't a

celebration or I should have I wish I

would have done something different

mmm yeah yeah I think that's great

question um yeah I think even just like

treating dinner time where my husband

and his brother lives with us now

and so like where all three of us are at

home which actually happens every night

for dündar I'm thinking like oh I should

make cookies for us and I should also

make sure that we've got some you know

spiced wine because it's the Christmas

season and so doing that where maybe one

of those things would have been fine or

just recognizing like hey let's save

that for for instance last night we made

it a point to celebrate Christmas

together because our brother-in-law is

gonna leave tomorrow and so like he

opened our gift and you know that would

have been more like hey this makes sense

celebration time whereas just a random

night of the week isn't and again that

can happen sometimes why do you think

you you've been doing that recently mmm

good question I think it feels like a

way that I can contribute

because I do know that I bring the joy

and I value celebration so it's kind of

like this is what I contribute to our

little family

and I also know my husband's been

working so hard that and this isn't

anything he's asked for but it's always

think I'm like oh let me make it take a

load off of you even when I can't take

any work off of you you know so not as

well and it's interesting going back to

this is the beginning of like describing

yourself right and like what the things

that who you are is that Giver mm-hmm

wanting to do that it really ties in to

to this piece of seeing your husband and

in maybe a stressful time of year and

wanting to help him out right and you're

using your words taking a load off right

by doing this is there any other reason

you think that you think you've been

doing this recently so I know it's a way

to contribute maybe helping your your

husband and your little family there but

any other reasons yeah I think honestly

again cuz I'm in a season of being in so

much alone time I think it's like

something to do so like making cookies

or making this um these fun holiday

drinks or things like that it's almost

like it it mm I don't know if

distractions the right word but maybe of

like oh well this is something I can do

and I know it will contribute to future

time that I spend with people yeah

absolutely I really appreciate you

digging in a little bit to that because

I think that's always those are those

moments where we just kind of do things

we don't stop and think about like why

am I doing this right so I think that in

itself is probably pretty beneficial

that process so it sounds like it and I

want to make sure this is clear so for

any little clarity it sounds like moving

forward as far as your well vision

maybe is the most the biggest piece of

where you want it what you might want to

change is that I would agree yeah okay

so what do you think is the driving

force behind wanting to change right now hmm

hmm

honestly coaching and going through the

certification process they do a really

good job of reminding you that you

should walk the talk and so I think I

know that but it's good to be reminded

and I think it becomes more pressing

when it's I'm about to go after

certification and I'm currently seeing

some clients and I learned from the

clients too when they're pursuing goals

and it kind of inspires me to do stuff

to always learning yeah okay

so the driving force is that you're kind

of going through the certification

process and you're in it right you have

the clients you're kind of reminding you

as well but then also your certification

the certifying body is telling you hey

you got a watch a talk and hmm so

reminder so it's kind of fresh on the

brain yeah exactly

okay now kind of digging a little bit

deeper to this vision what are the most

important elements to your vision so and

I always like to think of this if you're

a visual person of if it's a year from

now what is it what does it look like

take me a picture what does it feel like

what are you doing

you know yeah I think the exercise is

similar like near-daily something that

just feels good in my body I think that

a majority of the time I'm eating foods

of fuel my body for energy with you know

the the minority of the time having

those celebrating foods and having like

a better balance of that mm-hmm

I think because of that then I would

just feel really really energized my

skin would be clear I would feel strong

and able to be really present whoever

I'm talking with whether it be a

coaching client or a student or threader

family you'd be more present because of

what you said earlier right of having

more energy right okay and not like that

kind of brain fog that can come with

certain foods and drinks and stuff so

you feel that connection between the

food and your energy levels and I call

that definitely so one question I have

is is this something that you you

typically experience because you use the

word seasonal is this something it is

truly a seasonal feeling meaning this

time of the holiday season relatively

new thing for this particular season of

your life that's a great question and

that I'm glad you asked because if you

think of yes so it hasn't just been this

particular holiday season it's been like

since we moved to California because

we've had such a steady stream of guests

coming to visit us and so of course you

know as as I would want to if I were

them they want to go out and experience

things and so we try and do that with

them too so a lot more eating out then

I'm typically used to which kind of

keeps me in that like holiday

celebration zone you know so then when

I'm just home it's like well I want to

make this a celebration too I haven't

been able to kind of just have normal Y

for long huh mm-hmm

that makes sense 100% yeah it sounds

like it's like this eternal vacation

vacation that you're totally it's kind

of exhausting but awesome yeah I can

hear that from you absolutely okay so I

think that's a good clarity piece right

to kind of know and understand so it

seems like this has been going on for

the last what two years ish right so so

now it's become more of a normal

behavior that you're trying to then

figure out how to maybe potentially

change a little right yep okay so now

let's let's think about maybe some

experiences with this vision so again

this vision mean almost daily your your

your focusing on I know you said you eat

primarily healthy right but it's no

longer this normal daily thing of

celebration right you feel good and what

you're putting in your body you're

really energy energized and you're not

having that fog can you tell me maybe

some of your recent experiences or most

recent experiences of feeling that way

with food yeah I think one was when I

was at Colorado State and crazy enough

leading adult fitness and which is

probably one of the most insane times of

life I think but in and so I guess it

wasn't a great situation because I

wasn't like cooking as much as I do now

so that piece has gotten much better but

it was great because even though I was

eating on the run a lot it was all stuff

that just felt really good in my body

and I think energized me for that kind

of a you know crazy job and teaching

schedule and what kind of so if I just

want to clarify so it was mostly because

you're still eating relatively healthy

now we see the absence of those

celebratory meals and snacks and treats

is that yep mm-hmm

why do you think that that time in

particular you weren't having those

celebratory meals and snacks and things

like that

hmm maybe I didn't have time yeah

because I know I did it some but not not

a ton maybe you know I definitely had

like my fill of people like it was the

nature of that job my husband I were

dating about to get engaged and married

so we have spent a lot of time together

and still had a lot of my grad school

friends in town

so I think I was just like really full

in that way if that makes sense yeah I

think that's a good tie right is

noticing that not only was it maybe just

literally not having the time to do it

but the tie to the fact that you've

already were spending all this time with

people that you loved and cared for and

so maybe I need to have those

celebratory meals because it was

happening innately without that right

yes it's almost like it felt like just

the connection with people felt like the

celebration so I didn't necessarily need

anything else to make a celebration out

of it so we would you say that currently

a lot of the connection that you have

with people you maybe feel that you need

to happen for something you for some

reason you need to celebrate mm-hmm it's

a good question I think though I have an

awesome social network who doesn't live

here I'm still working on creating one

here having that friend time

face-to-face is kind of what I'm missing

out on I'm getting it it's like the slow

turn of building those relationships but

it's not to the place of like oh these

are best friends for life yeah so then

it feels like those moments you really

have to make special yeah I appreciate

you sharing that too it sounds like you

have a thinking about that past

experience really kind of maybe

highlighted some of that yeah and I

never thought about it that way it's

okay so now let's think about your

strengths right that's why I always

loved if we're think about your

strengths what strengths do you think

you can draw on right now to help you

from where you will learn at home to

where you want to be so if you can

imagine and noting very clearly that

your gap what we call about this gap

right you're good where you are now to

where you want to be is very small so I

just I want a picture right not to

diminish it yeah and it's still very

very important but what do you think

what strikes you have can get you to

I definitely think I do have a strength

of connecting with people and so I think

that I can make those relationships here

I think it just takes um kind of

reminding myself about hey you've done

this in the past I've moved a lot so

recognizing that and even recognizing I

had a friend tell me recently that who

moves a lot that she has learned that

each place is different and so you can't

go into it thinking like oh it's gonna

be exactly the same as this last place

because as different people different

things to do you know so I think

recognizing to you that these are

different people is a different place

but I can still use my strengths of

connecting to others and then I also

from the food Avenue I don't know if

it's enough to say like that will

trickle down to the food sure thanks for

that I mean I strength is that I I know

I've kind of done the work to know what

energizes my body so I know what kinds

of foods I should be putting into it if

I want to feel the most energized okay

what what type of foods how is it

different from what you're currently

doing with those celebratory meals to

worry maybe those foods that you have in

your brain that are energizing foods mmm

yeah I think like seeing because I

always want something sweet at the end

of the day so I think finding more of

like the fruits and things of that

nature that are sweet instead of you

know like the cookies and the M&M so

almost like replacing some of the sweet

things with things that also can't even

though they have sugar that have other

benefits to them

okay so not completely removing the

behavior here which i think is smart but

replacing it with you got it okay I mean

I love that because you're kind of going

down a little bit dig deeper and we'll

get there it's great

okay so sounds like a strength of

connecting people can can help just

because you know you can do that and

you're kind of fostering some of those

relationships right now and talking to

other friends who've done it in the past

and moved to learn a lot just I think

maybe being being open and kind to

yourself and it might take a bit longer

it might be different than in the past right

right

and but then also stuff like that might

not necessarily you don't necessarily

see that linked to the nutrition so but

then you so you want to kind of set some

more specific things with the nutrition

right I think so and I think maybe it's

because I know I said I couldn't see

that link but I I think I do from

questions you're asking but I think it

feels slower to me that I want the

descrition change to be good you never

know how long it'll take to make like

those really close friendships yes what

are you currently doing to build those

so we have a church that we go to you

and it's nice and small one so it's

easier to meet people because they know

you're new and then with that church I

had like a few gals that I get to meet

with weekly and it's nice because we're

all in different life stages so kind of

getting to know them and then there's

also kind of like a larger group that I

meet with almost weekly like guys and

gals from that group as well oh great

okay and then there are a couple of gals

that I met at a free Lululemon workout

class yeah so just trying to get

together with them when I can love it so

I eat people who have shared interests

and that says you write yes uh-huh

you're right those processes those can

take some time to cool those

relationships but I'm glad you can see

the link between that and n even the

nutrition right your your big vision okay

okay

so thinking about your well vision

really being having this what sounds

like is this balanced and good

relationship with physical activity

nutrition right but it sounds like the

physical activity is there really the

focus is gonna be I starts behavior

change on nutrition and it sounds like

you have some you identify your

strengths or how relates to that what

what support systems do you think you

have around you that can help you with

that and be something as simple as your

relationships around you but it also

could be things in your environments you

know resources that you have around you

kind of think about big picture yeah

I definitely think the food that we

bring into the house and I because it's

been such a busy season for my husband

and the primary grocery shopper I

control that okay so I recognize that if

it's not in the house it's not a problem

but if it is and I'm the one who brought

it in then most likely I'm gonna be the

one who eats it and my husband and

brother-in-law to potentially but for

sure me so earlier you mentioned the

going out with friends because friends

are often like coming and visiting and

so everything seems like a so-so sounded

like eating out was a piece of that

would you like cakes or is it primarily

just the foods that you're buying and

bringing into the house we just haven't

had a guest here in a couple of months

and so I think that's maybe a little

more on my brain but I know they're

coming and so yeah the eating out piece

is is definitely a piece of that to you

like I'd love to you know have the time for

for

oh I'm gonna eat something to try

something new or whatever but also if

I'm recognizing we're having a lot of

people choosing things that will fuel me

better rather their be celebratory only

is it okay do you mind if I highlight

something yeah absolutely

okay so I love that you brought up the

fact that you're the primary grocery

shopper right and that you're so you

kind of control what's bringing into the

house which certainly that is like a

good environmental piece right but the

first thing you brought up was a support

structure that's based within you so I

would love to explore some support

structures that don't yeah maybe things

around you yeah absolutely

so definitely my husband is probably one

of the most self disciplined people I

know since he's a runner and so all it

would take would be to say hey I would

like you to kind of help keep me

accountable give me some ideas he's also

very creative so he's a really good

resource and wants to see me flourish

and feel my best so he's like the

immediate one because he lives with me

but I also you know have friends in in

this field who I can reach out to you as

well and just say hey I love ideas I

love what works for you guys what even

if you checked in with me like all sorts

of accountability I think yeah awesome

so your husband is a great resource cuz

he lives in there he wants the best for

you he's also very self disciplined

right and has a health book in us right

it also sounds like you have some of the

network's as far as friends but not who

can kind of help you maybe if you have

questions about things but also just

keep you accountable then things like

that right definitely have you had any

these conversations about this with

little but not much I I'd say not really

and a little with even kind of noticing

like the amount of caffeine I intake so

my husband and I kind of working on

transitioning to some decaf coffee and

stuff like that so you've had some

nutrition related conversation with your

husband Kathy tell me a little bit more

about that yeah so I think both of us

just kind of realize that we've gotten

to the point of of having too much and

you know a little is fine but I think

just recognizing that not only is it

daily but it's a lot daily for both of

us what it's done is it's kind of been

pretty funny because he'll wake up in

the morning and make the coffee and not

all decaf yeah yeah and so that might

not be like the best route to go maybe a

half-caf would be better but it's been

like a pretty funny challenge like for

both of us I'm like will she be able to

tell yeah and then I think me realizing

oh it actually makes a difference if it

is more of a sign of like this is

something we should change up a little

bit yeah how are you even feeling with

that well we did that for a while and

then hit like a really busy season so

it's been hurting again so okay yeah

back to it yeah exactly

okay um is that something that you might

want to explore later when we go into

some changes nutritionally and things

like yeah okay so if we're thinking

about our well your ball vision and and

where you want to be and how you want to

feel with nutrition what do you think

might be some challenges that might get

your way mm-hmm yeah I think just the

well the fact that I like almost all food

food

but so yeah I think that's a challenge

ain't a good thing probably but sure I [Music]

[Music]

think because of the connection piece if

others are like if my husband or

brother-in-law decides like oh I'm gonna

open up a beer and I had already

previously decided I wasn't it's really

hard for me to continue with that

decision because it feels like a

celebration that I don't know and so

then because of that when we do have

guests and we go out especially if it's

like a new place I haven't gone to you

it's kind of more fun to try other

things so again I think that like

connection and celebration two sides of

the coin yeah and can hinder my goals a

little bit to you yeah yeah I think

that's a really good honest evaluation

of some of the challenges that might

come up right do you see a world where

you can still engage in these

connections and these moments with

people while at the same time having

doing less of the the sweets and the you

know the what you were calling unhealthy

quote unquote unhealthy foods on a

frequent basis do you think they can

coincide I do I think it just takes a

little more intention and because I've

done it before where I've chosen like I

I can think of some times where I've

gone out to eat and I've chosen what

felt what I knew would feel better

energy wise in my body and I haven't

felt like I missed out and I also can if

I can make that connection more often in

my brain of like if I have energy I can

actually connect with people better and

be present with them you know

recognizing that hey

food can be a connection and the fun you

know foods and stuff like that can be a

connection but it can also detract from

connection because I feel a large Accor

I don't feel like I can get present as I

otherwise could I think that's

incredibly important connections that

were too much about that you just

talking those two things and it's nice

that you can think back to a time where

you have done that and and gone out and

still were able to have those moments

with people and connect with them and

have that celebrate right but these

choose the choices for food that made

you feel more energized so that you

could have more of that connection right

absolutely any other challenges that you

can think about that might come up that

you anticipate um I mean the holidays so

we'll be traveling for that and so the

potential of I think we'll be able to

purchase a lot of our own groceries and

stuff just because we'll be staying with

my brother and there he just had a new

baby so we're gonna be kind of on our

own in that sense but yeah I mean any

time with traveling plus holiday I think

we'll make make it at least for this

next couple of weeks a little more

difficult I think that's completely

understandable right and we all can kind

of understand the unique uniqueness of

the holiday season that does write to

how we feel and our behaviors and what

we're around and our advice right all of

that and so I think that's that's

important to kind of consider as you're

as you're thinking about the changes

that you potentially want to make right

so what I would love to do is let's

let's kind of summarize and reflect on

the vision and then if it's okay with

you I'm gonna ask that you restate that

for yourself and kind of commit to that

and then what we'll do from there is

we're gonna go into some specific kind

of big picture 3-month goals and then

become one or two men depending on what

you need and want I'm smaller kind of

weekly goals

kind of support my vision so what I'm

hearing from you for your vision is that

you know big picture what you want to

feel is energized and that because

you're energized you're able to connect

those ones those loved ones around you

and that you're able to still have those

moments of celebration but in those

moments not really compromised maybe the

food choices that you're making so that

you can't continue to have that

connection it's um yeah okay

and I know that sounds silly but would

you mind kind of receding in your own

words maybe No

so my vision is to have energy to make

good connections with people and to have

not only my exercise but my food choices

and nutrition choices support the

ability to be present and make those

connections I love it

I'm just typing away here look great I

really like your your choice of words

how do you feel about committing to this

I feel good I think it's something I've

been thinking about but it's nice to

talk about it and kind of see the line

between some of these things yeah absolutely

absolutely

um so let's let's kind of dig into now

no having this as our ultimate vision

right let's dive into this kind of

3-month goal oh the the nature of

setting these goals is to really help

you because if we word it's just a focus

on the vision they sometimes I can be

just like okay what's next right yeah

the idea behind these three-month goals

is that you have maybe a slightly

smaller but still bigger picture of

where you want to be and then from there

we're gonna build these smaller weekly

goals that can be a nice check-in point

for you to know how to get to those

3-month goals yeah that make sense

okay so what are some actions and you

come described a few right but what are

some actions that you think you could

take behavioural changes to help support your

your

while vision yeah I definitely linked

the coffee piece so transitioning to

decaf more often for sure okay I think

it's a good question I think yeah even

having that conversation more with my

husband and possibly like a friend or

two of yeah of hey I'm trying to kind of

tweak this a little bit what would that

look like and and then I yeah I don't

know if it would be helpful this is just

a thought of like kind of looking ahead

and seeing the times that are more

celebratory and knowing that hey I've

got those to look forward to you so then

I know like okay but for these days I'm

going to fuel my body well you know so

just to clarify thinking ahead into the

future and and having a good

understanding of those events that you

really won't want us ready yeah right

so that you don't um celebrate on the

other day so that maybe aren't what you

think our celebration got it exactly she

you want to value or when you want to

kind of focus in on the celebrations

okay I think almost kind of calendar or

something no no basically you're like

okay what's coming up where it's gonna

be like oh this is fun and I want to

enjoy whatever food and drink and stuff

like that or I want to make it for that

or you know sure okay that definitely

makes sense any other actions you think

I think finding a way to remind myself

that that I really do value that

connection with people and that might so

my energy is important because I again I

know who that but it's so like far

tucked away in my brain that I don't

remember it in the moment I think that

can be hard right too because you get it

but then in that moment when

everything's happening it can be hard to

remember that sure definitely understand

that okay okay so it sounds like you

have a few different actions here for

this three-month goal so transitioning

into decaf more often having this

conversation with your husband and

friends thinking through the future of

when you really want to celebrate things

like one of the big things that are

gonna happen mm-hmm

can be finding a way to remember how

important that energy is to you actually yes

yes

okay so let's if you one of the things

that happens with these 3-month goals is

and even any kind of goals it's usually

a good idea to have a few that are

really solid and you feel comfortable

about um where you're concentrating on

those and able to kind of drive forward

with your vision with those specific goals

goals

so thinking know about your 3-month goal

what would be a few that you really are

connected to and you think might really

help you pursue your vision yeah I think

the coffee so making that transition or

at least like a more consistent

transition less caffeine yes yeah and

any other ones for their three-month

goal I think that last one of just

finding a way to remind myself of what

my actual value is okay in that wanting

let's let's if you're okay with that

take these and try to make them a little

bit more tailored and specific so um I'm

sure you've heard of the acronym smart

goals before okay so we're gonna set

some SMART goals right now if you

wouldn't mind kind of trying to take

each one of those the coffee and then

remembering how energy can help with

your connection eating both of those

that kind of thinking through a way to

make them smart goals okay so with the

coffee remembering that this is your

3-month goal record yeah time frame is

bigger for this one okay so I think yeah

I think I don't know what do you suggest

that's the interesting question so what

do you what have you set any goals in

the past about coffee I have it not like

not like specifically okay how about

have you set any goals specifically or

how about this do you know anything

about what you would like how much

caffeine you'd like to take in every day

think like even longer term picture

I'd love to transition to drinking more

tea than coffee but that's like I feel

like and so I think like 3-month goals

then I'd love to say like mmm half the

time I'm drinking decaf okay so there

doesn't sound like there's a milligram

amount of being that you're like trying

to focus in on currently what you're

currently doing and then changing that

right exactly

yeah okay so you said drinking half

you know yeah so I guess like replacing

half of what I'm currently drinking with

Zika could you be a little bit more

specific as far as what that looks like

what is half a great question yeah

I think so I I think maybe even having

like a time of day could be really

helpful because I kind of drink coffee

throughout the day well until like about

I don't know late afternoon and so I

think almost that by let's say noon I've

it's no more caffeine it's if I'm going

to drink something it's decaf okay okay

so no it sounds like by 12 p.m. if

you're going to drink any drinking

liquids it's any caffeine right so what

does the before 12 look like what's an

like a for you an okay amount how many

cups of coffee mm-hmm I think what I'm

currently doing is probably about two

cups of coffee at home and then I

usually go to a coffee shop to to work

probably like three cups of coffee so in

a three-month period what would be if

I'm understanding this correctly is that

before 12 p.m. kind of having three cups

of coffee in that time period and then

after 12 p.m. if you're going to have

any kind of other liquids making sure

there's no cap as I understand yeah

mm-hmm how does that whole feel to you

it feels good it feels like doable and I

can already sense like what I'll want to

keep doing in the future but I think

that's a good thing right

yeah absolutely yeah I think that's good

to kind of know where you want to go

from here and then what we're gonna do

next is kind of think through what

you'll do smaller to get to that for yes yeah and it feels doable which is good

yeah and it feels doable which is good instead of like a big overhaul of my

instead of like a big overhaul of my life that's important right we know

life that's important right we know that's working with goal setting so I

that's working with goal setting so I appreciate that

appreciate that okay so now let's if you're okay with

okay so now let's if you're okay with that let's go on and move to this the

that let's go on and move to this the second goal which it might seem a little

second goal which it might seem a little bit more abstract to you based on how

bit more abstract to you based on how you were saying it it's like finding a

you were saying it it's like finding a way right yeah I'd yourself of the

way right yeah I'd yourself of the actual value of this like the energy

actual value of this like the energy will help you with connection yeah what

will help you with connection yeah what would be three months what would be a

would be three months what would be a goal you want to meet for that I think

well I can I can see because again with holiday time it's gonna be a lot of

holiday time it's gonna be a lot of family that I want to connect with

family that I want to connect with mm-hmm

mm-hmm and so just recognizing that I guess in

and so just recognizing that I guess in three months I want to look back and

three months I want to look back and feel like I had the energy I did what I

feel like I had the energy I did what I could to make myself available for those

could to make myself available for those connections and really present during

connections and really present during that time I don't know if I answered the

that time I don't know if I answered the question at all and this is these kind

question at all and this is these kind of goals are really hard to make into

of goals are really hard to make into SMART goals you know the nature of what

SMART goals you know the nature of what you're talking about

you're talking about by still important to kind of be as

by still important to kind of be as specific and measurable as possible

specific and measurable as possible because it's good to think through that

because it's good to think through that so when you say you want to look back

so when you say you want to look back and feel like you could be available on

and feel like you could be available on present during those times

present during those times how will you quantify that mm-hmm

how will you quantify that mm-hmm yeah I think feeling like I'm mature

yeah I think feeling like I'm mature I know this can be a difficult question

I know this can be a difficult question to answer so feel free take some time to

to answer so feel free take some time to think about I think feeling as though

think about I think feeling as though during the days I've eaten like Ferb

during the days I've eaten like Ferb breakfast lunch any snacking in between

breakfast lunch any snacking in between I've really eaten things that fuel my

I've really eaten things that fuel my body because then that fuels me for the

body because then that fuels me for the day of being with family and then if I

day of being with family and then if I do eat some celebratory things it's more

do eat some celebratory things it's more in the evening like sure before going to

in the evening like sure before going to bed because that's so I still get both

bed because that's so I still get both you know the celebration but I haven't

you know the celebration but I haven't taken away from the connection and the

taken away from the connection and the energy to have that connection with my

energy to have that connection with my family but then I also majority of the

family but then I also majority of the time I'm still eating food that fuels me

time I'm still eating food that fuels me well and this sounds like a specific

well and this sounds like a specific thing during the holiday season right

thing during the holiday season right Orton because after the holiday season

Orton because after the holiday season since it's a three month thing you're

since it's a three month thing you're gonna be pushing into February so I

gonna be pushing into February so I wonder if that will look a little

wonder if that will look a little different I think it will for sure

different I think it will for sure I think we're planning on probably

I think we're planning on probably having a guest or two in January

having a guest or two in January February so I kind of the same thing for

February so I kind of the same thing for all the time that they're here but

all the time that they're here but that's still not very many days but yeah

that's still not very many days but yeah I think it's almost like a nice rule of

I think it's almost like a nice rule of thumb for like the holidays or having

thumb for like the holidays or having people here mm-hmm when I'm maybe not

people here mm-hmm when I'm maybe not cooking at home all the time or like

cooking at home all the time or like that yeah but for the rest of the so can

that yeah but for the rest of the so can I ask a clarifying question absolutely

I ask a clarifying question absolutely oh it sounds like in three months you

oh it sounds like in three months you want to look back and feel that you did

want to look back and feel that you did everything that you could and what that

everything that you could and what that looks like is that during the days so

looks like is that during the days so basically breakfast until dinner or

basically breakfast until dinner or whatever you are you're eating the foods

whatever you are you're eating the foods that fuel you that you know are gonna

that fuel you that you know are gonna help you make those you know energized

help you make those you know energized connections right

connections right and the evenings that's where you're

and the evenings that's where you're gonna know how you allow yourself some

gonna know how you allow yourself some grace and be able to connect with family

grace and be able to connect with family and via food and treats and things like

and via food and treats and things like that

that is this a daily thing that you feel

is this a daily thing that you feel comfortable doing is this a you know a

comfortable doing is this a you know a few times a week thing or just you

few times a week thing or just you understand what I'm saying is it every

understand what I'm saying is it every day do you be comfortable with that

day do you be comfortable with that those behaviors um I feel like that's

those behaviors um I feel like that's already kind of what I'm doing in my

already kind of what I'm doing in my date in my normal daily life and so I

date in my normal daily life and so I think I want to tweak that even though

think I want to tweak that even though they further whereas maybe not every

they further whereas maybe not every night

night am I having something that's like a

am I having something that's like a sweet or a drink or something you know

sweet or a drink or something you know like having one or the other both do you

like having one or the other both do you have a number in mind that you can I'd

have a number in mind that you can I'd say I don't know like probably like

say I don't know like probably like three nights a week seems like plenty

three nights a week seems like plenty for me to have where it's like the more

for me to have where it's like the more celebratory type of okay foods or drinks

celebratory type of okay foods or drinks great so in three months you'll be

great so in three months you'll be during the days eating foods that are

during the days eating foods that are gonna energize you and help connect you

gonna energize you and help connect you and then three times a week you're going

and then three times a week you're going to embrace the fun you know maybe not as

to embrace the fun you know maybe not as normal foods for you to eat so that you

normal foods for you to eat so that you can have those moments of celebration

can have those moments of celebration with your family I understand that okay

with your family I understand that okay how does that feel good yeah okay does

how does that feel good yeah okay does it feel doable

it feel doable it does feel doable it feels like it'll

it does feel doable it feels like it'll stretch me but I think that's good you

stretch me but I think that's good you know that but I don't feel like I'm

know that but I don't feel like I'm restricting myself if that makes sense

restricting myself if that makes sense what do you think are some of the

what do you think are some of the advantages to to these goals live them

advantages to to these goals live them out would be some advantages yeah I

out would be some advantages yeah I think advantages with the coffee I can

think advantages with the coffee I can already tell that like the amount of

already tell that like the amount of caffeine I'm taking in is kind of not

caffeine I'm taking in is kind of not feeling good in my body like the shaky

feeling good in my body like the shaky and the like hard

and the like hard others and stuff and so recognizing that

others and stuff and so recognizing that if I want this body long-term this is a

if I want this body long-term this is a clear thing that I need to focus on and

clear thing that I need to focus on and even just from a financial standpoint

even just from a financial standpoint when I go to coffee shops buying tea is

when I go to coffee shops buying tea is a lot cheaper so if I can like work my

a lot cheaper so if I can like work my way towards that that would be great

with with the other one um I think just being able to connect with people I

being able to connect with people I don't get to see with see very often

don't get to see with see very often like my family during the holidays or

like my family during the holidays or these friends that are planning on

these friends that are planning on visiting so I want to just like enjoy

visiting so I want to just like enjoy and soak up all that time and I think

and soak up all that time and I think too since we are seeing my family for

too since we are seeing my family for the holidays I want to be kind of a good

the holidays I want to be kind of a good leader in that for my husband as well so

leader in that for my husband as well so to make sure like you know he feels

to make sure like you know he feels included but also that he can do the

included but also that he can do the things that fill him up too so I think

things that fill him up too so I think that takes just that intentionality for

that takes just that intentionality for me which takes energy and meaning be a

me which takes energy and meaning be a good leader do you mean be a good leader

good leader do you mean be a good leader by making sure this is something that

by making sure this is something that you're doing daily or being a good

you're doing daily or being a good leader and that you're fostering those

leader and that you're fostering those connected just with him and yeah being a

connected just with him and yeah being a good leader that I'm fostering the

good leader that I'm fostering the connections with him as well and I think

connections with him as well and I think because it is my family and he needs a

because it is my family and he needs a lone time that it will even though he

lone time that it will even though he can tell me when he does need it I think

can tell me when he does need it I think it actually works better if I say hey by

it actually works better if I say hey by the way I get out of here now this is a

the way I get out of here now this is a good time and so recognizing that mm-hmm

good time and so recognizing that mm-hmm takes me because I'm not an introvert

takes me because I'm not an introvert takes me a lot more energy and

takes me a lot more energy and concentration I guess in the moment to

concentration I guess in the moment to be like oh this is a good time

be like oh this is a good time doing anything like really huge and

doing anything like really huge and mind-blowing with the family ah if you

mind-blowing with the family ah if you want to take some time away I hate that

want to take some time away I hate that I don't know yeah

I don't know yeah so it's me it sounds like this benefit

so it's me it sounds like this benefit of so you describe the advantage for

of so you describe the advantage for yourself of making the change of only

yourself of making the change of only you know kind of having the the

you know kind of having the the celebratory meals three times a week as

celebratory meals three times a week as you had as a connection with others

you had as a connection with others where the know how do i express it's the

where the know how do i express it's the limiting it to three times a week

limiting it to three times a week it seemed like there was more of a

it seemed like there was more of a connection to your husband so what what

connection to your husband so what what is an advantage stream mmm to limiting

is an advantage stream mmm to limiting it to three times a week yeah I think oh

it to three times a week yeah I think oh sorry no I said just versus everyday

sorry no I said just versus everyday like what's the bit three times a week

like what's the bit three times a week versus everyday yeah so oh wait is this

versus everyday yeah so oh wait is this for the coffee piece or for them the

for the coffee piece or for them the food yes okay I think yeah for me

food yes okay I think yeah for me I have the energy to devote to work that

I have the energy to devote to work that I want to to have the clarity of mind

I want to to have the clarity of mind that because we need some creativity in

that because we need some creativity in our work and for teaching so to be able

our work and for teaching so to be able to to put everything I can into the work

to to put everything I can into the work that I wanted to you and kind of view it

that I wanted to you and kind of view it at the caliber that I want to use I

at the caliber that I want to use I think yeah just feeling good in my body

think yeah just feeling good in my body in the sense of like I'm treating it

in the sense of like I'm treating it with the care it deserves because it's

with the care it deserves because it's been a good body you know and so to

been a good body you know and so to sustain it and so it's almost I see it

sustain it and so it's almost I see it as a way of loving myself well you know

as a way of loving myself well you know not only doing the exercise that feels

not only doing the exercise that feels good but fueling it well I love that you

good but fueling it well I love that you said that I think that's a really great

said that I think that's a really great perspective thanks and motivator and

perspective thanks and motivator and reason to do things right yeah so you've

reason to do things right yeah so you've enlisted some advantages what do you

enlisted some advantages what do you think are some disadvantages

think are some disadvantages manages of states three months from now

manages of states three months from now and it just doesn't happen what's

and it just doesn't happen what's happening mm-hmm disadvantages of these

happening mm-hmm disadvantages of these not happening mm-hm

not happening mm-hm yeah I think just sheer amount of

yeah I think just sheer amount of caffeine is just not cool

caffeine is just not cool and so I think that would probably just

and so I think that would probably just continue to get worse and worse in terms

continue to get worse and worse in terms of kind of how it affects my body or

of kind of how it affects my body or you've been feeling you know like if I

you've been feeling you know like if I don't have it kind of that almost

don't have it kind of that almost addictive quality sure he's and not

addictive quality sure he's and not wanting to be addicted to anything you

wanting to be addicted to anything you know

know sure so that part and I think with a

sure so that part and I think with a food I think just disadvantage would be

food I think just disadvantage would be I'm feeling like I'm not being able to

I'm feeling like I'm not being able to bring my full self to everything okay

bring my full self to everything okay I think that's really great and I think

I think that's really great and I think is a really good to start from and I

is a really good to start from and I think from here if you're okay with it

think from here if you're okay with it we can kind of go into more of the

we can kind of go into more of the specific weekly goals I can kind of

specific weekly goals I can kind of support those three-month goals is that

support those three-month goals is that that sounds great

that sounds great okay so which one would you like to

okay so which one would you like to start with let's do the coffee okay so

start with let's do the coffee okay so what do you think could be a few weekly

what do you think could be a few weekly goals to help you support that free

goals to help you support that free month goal yeah I think I think talking

month goal yeah I think I think talking with my husband again about

incorporating the decaf again and then buying some more so we have it in those

buying some more so we have it in those [Music]

yeah I'm trying to think cuz I wanted to kind of take the caffeine by noon so

maybe finding whether I'm either not at the coffee shop or I order like a tea

the coffee shop or I order like a tea that's far less decaf if I'm at the

that's far less decaf if I'm at the coffee shop in the afternoon

coffee shop in the afternoon morning so finding a replacement

morning so finding a replacement beverage yeah in the afternoon okay so

beverage yeah in the afternoon okay so um do you want to stick with these three

um do you want to stick with these three you think as kind of these weekly goals

you think as kind of these weekly goals yeah okay can can we go back and make

yeah okay can can we go back and make them SMART goals

them SMART goals so let's start with the one about you

so let's start with the one about you talking to your husband

talking to your husband yeah um I mean I can do that because

yeah um I mean I can do that because he'll probably ask me about this I can

he'll probably ask me about this I can do that as early as this evening and

do that as early as this evening and just you know it's something he wants to

just you know it's something he wants to do to you so I don't foresee that being

do to you so I don't foresee that being like a hard conversation I mean yeah I

like a hard conversation I mean yeah I think and that's part of the goal

think and that's part of the goal setting right I was making sure that

setting right I was making sure that we're setting goals that are attainable

we're setting goals that are attainable as well hey so okay so you're gonna talk

as well hey so okay so you're gonna talk to your husband today about

to your husband today about incorporating more decaf but it made

incorporating more decaf but it made clear that you're also gonna talk to him

clear that you're also gonna talk to him about your your 3-month goal yeah okay

about your your 3-month goal yeah okay um how about the buying more decaf in

um how about the buying more decaf in the house how can you make that a SMART

the house how can you make that a SMART goal yeah I think the next time I go to

goal yeah I think the next time I go to the store which will probably be my

the store which will probably be my guess is tomorrow you just add that to

guess is tomorrow you just add that to the grocery list

how much decaf are you going to buy mm-hmm one of the I guess I don't know

mm-hmm one of the I guess I don't know how many but just a regular like coffee

how many but just a regular like coffee package of AB decaf okay because you've

package of AB decaf okay because you've had it in the house before right if yes

had it in the house before right if yes yes you just have run out yeah okay and

yes you just have run out yeah okay and we bought more caffeine so maybe if this

we bought more caffeine so maybe if this is a weekly goal that's a nice thing to

is a weekly goal that's a nice thing to have right yes mm-hmm

have right yes mm-hmm and then lastly with the replacement

and then lastly with the replacement beverage how can you make that into a

beverage how can you make that into a smart goal yeah I think I think it will

smart goal yeah I think I think it will help to tell my husband about that one

help to tell my husband about that one you okay there's again as I said before

you okay there's again as I said before he's a really good resource to help with

he's a really good resource to help with like health things and then yeah I think

like health things and then yeah I think almost making it a habit to check what

almost making it a habit to check what time I'm leaving the house to go to the

time I'm leaving the house to go to the coffee shop like okay if it's noon or

coffee shop like okay if it's noon or after now I know what I'm going to buy

so checking the time before you ordered their beverage yeah I understand okay

their beverage yeah I understand okay the next time you're at the coffee shop

the next time you're at the coffee shop check and see what time it is

time before ordering yeah um and order a less caffeinated mm-hmm

less caffeinated mm-hmm have you thought through some of what

have you thought through some of what those might look like I know you

those might look like I know you mentioned tea but that's about all I've

mentioned tea but that's about all I've gone through because I know that the

gone through because I know that the coffee shop I go to they have their tea

coffee shop I go to they have their tea actually sitting right out front in

actually sitting right out front in front of the cash register so I can see

front of the cash register so I can see it so I know they have that option my

it so I know they have that option my guess is they probably have a decaf

guess is they probably have a decaf coffee option but I think I would like

coffee option but I think I would like the tea option better if I'm going out

the tea option better if I'm going out do you mind if I ask a question about

do you mind if I ask a question about that specifically have you asked them

that specifically have you asked them how much caffeine isn't that tea no I

how much caffeine isn't that tea no I haven't that's a good question maybe

haven't that's a good question maybe right I mean especially to see how much

right I mean especially to see how much is in there yeah absolutely you see if

is in there yeah absolutely you see if it's even like is this making a dent

okay so could you maybe add that to your cold ah

cold ah absolutely didn't okay so the next time

absolutely didn't okay so the next time you're at the coffee shop you'll check

you're at the coffee shop you'll check time of ordering and order a less

time of ordering and order a less caffeinated beverage I asking yes okay

caffeinated beverage I asking yes okay um okay great and I want to be mindful

um okay great and I want to be mindful of time we have a few minutes left so it

of time we have a few minutes left so it sounds like we have some really nice

sounds like we have some really nice weekly goals for the caffeine do you

weekly goals for the caffeine do you want to move on to weekly goals for the

want to move on to weekly goals for the kind of food choices sure right do you

kind of food choices sure right do you think would be good supportive weekly

think would be good supportive weekly goals for your three months goal let's

goals for your three months goal let's see yeah I think again telling my

see yeah I think again telling my husband what my plan is when we're

husband what my plan is when we're traveling in terms of you know hey I I

traveling in terms of you know hey I I want to eat just things that give me

want to eat just things that give me energy until dinnertime and after and

energy until dinnertime and after and then I mean I could still eat things

then I mean I could still eat things that give me energy but yeah and when do

that give me energy but yeah and when do you want to do that bye

you want to do that bye tell him I'll probably probably tonight

tell him I'll probably probably tonight too is again I think I'll recap a lot of

too is again I think I'll recap a lot of our conversation with him okay yeah so

our conversation with him okay yeah so that's a that's a nice kind of weekly

that's a that's a nice kind of weekly goal to help with that is there anyone

goal to help with that is there anyone else you would like to have that

else you would like to have that conversation with or also you think you

conversation with or also you think you could do to support that goal yeah my

could do to support that goal yeah my friend Michelle who also is Picon house

friend Michelle who also is Picon house that she loves talking about this stuff

that she loves talking about this stuff so I think she'd actually welcomed the

so I think she'd actually welcomed the conversation which is fun and when will

conversation which is fun and when will you talk to her about that um I will

you talk to her about that um I will probably talk to her I say by tomorrow

probably talk to her I say by tomorrow at the latest

at the latest okay I really appreciate you taking the

okay I really appreciate you taking the time to add the detail to this I think

time to add the detail to this I think it's always helpful never no not that

it's always helpful never no not that big picture how are you feeling about

big picture how are you feeling about these smaller goals I feel good I feel

these smaller goals I feel good I feel excited because again these are kind of

excited because again these are kind of some things that I've been mulling

some things that I've been mulling around

around so it'll be nice to actually do

so it'll be nice to actually do something and I feel like they're doable

something and I feel like they're doable again they're not anything crazy but you

again they're not anything crazy but you still have to take a stuff to do it so

still have to take a stuff to do it so sure

sure well there's one last thing I want to do

well there's one last thing I want to do before we kind of wrap up today and I

before we kind of wrap up today and I always like doing this with clients and

always like doing this with clients and I think it helps sometimes quantify and

I think it helps sometimes quantify and put it into perspective so have you ever

put it into perspective so have you ever used a confidence ruler like a 1 to 10

used a confidence ruler like a 1 to 10 confidence ruler not for myself okay

confidence ruler not for myself okay so essentially it's okay that I explain

so essentially it's okay that I explain with that is absolutely okay so

with that is absolutely okay so essentially what we do here is that we

essentially what we do here is that we kind of think about each of our goals

kind of think about each of our goals and we think okay if 10 is I am 100%

and we think okay if 10 is I am 100% confident that I will do this every week

confident that I will do this every week 1 is there's no confidence there's no

1 is there's no confidence there's no way I'm doing this are you kind of on

way I'm doing this are you kind of on that threshold so maybe you could pick

that threshold so maybe you could pick one of your kind of the caffeine goals

one of your kind of the caffeine goals that you think is most prevalent to

that you think is most prevalent to yourself or what you think is the most

yourself or what you think is the most important that you want to focus on yeah

important that you want to focus on yeah I think the talking to my husband about

I think the talking to my husband about mm-hmm kind of switching it up here in

mm-hmm kind of switching it up here in the home okay yeah oh and in the yeah

the home okay yeah oh and in the yeah yeah 1 to 10 scale 99 feel good about

yeah 1 to 10 scale 99 feel good about that because you feel so strong about

that because you feel so strong about that do you mind if I ask the same

that do you mind if I ask the same question about buying decaf and have

question about buying decaf and have pudding good that's great

pudding good that's great again I'd say a9 just because I feel

again I'd say a9 just because I feel ready to do it I think he'll be on board

ready to do it I think he'll be on board so okay that's good I mean it sounds

so okay that's good I mean it sounds like that's a nice one because you also

like that's a nice one because you also have the support of him yeah definitely

have the support of him yeah definitely how about finding that replacement

how about finding that replacement beverage when you go to the coffee shop

beverage when you go to the coffee shop and I feel a little lower know what they

and I feel a little lower know what they have and I this will probably be the

have and I this will probably be the first time I've ever ordered a decaf

first time I've ever ordered a decaf drink I'd say 7 oh no ok 7 out of 10

drink I'd say 7 oh no ok 7 out of 10 now what do you think why do you think

now what do you think why do you think it's not maybe like a 5 y 7 I feel

it's not maybe like a 5 y 7 I feel pretty confident they'll have something

pretty confident they'll have something because my mom orders decaf any time

because my mom orders decaf any time we're together and every coffee shop has

we're together and every coffee shop has happened with something ok so even

happened with something ok so even though I haven't ever checked that

though I haven't ever checked that specifically at this coffee shop my

specifically at this coffee shop my guess is they'll have something that is

guess is they'll have something that is lower in caffeine wonderful so through

lower in caffeine wonderful so through vicarious experience this with your mom

vicarious experience this with your mom you know that it exists and it can

you know that it exists and it can happen you just have yourself right yeah

happen you just have yourself right yeah so that explains kind of how you feel 7

so that explains kind of how you feel 7 out of 10

out of 10 yeah let's do the same thing with your

yeah let's do the same thing with your your weekly goals for food so on that 1

your weekly goals for food so on that 1 to 10 confidence kind of scale how do

to 10 confidence kind of scale how do you feel about talking to your husband

you feel about talking to your husband about the food piece of it tonight I'd

about the food piece of it tonight I'd say I'd say probably like an 8.5 um so

say I'd say probably like an 8.5 um so why do you point 5 I think that the

why do you point 5 I think that the width in comparison to the first thing

width in comparison to the first thing I'm talking about that's already been

I'm talking about that's already been something we've kind of tried out he's

something we've kind of tried out he's like he already is on board and

like he already is on board and understands and I think this one I'll

understands and I think this one I'll have to do a little more explaining and

have to do a little more explaining and and stuff like that and so I think it'll

and stuff like that and so I think it'll just take a little more time ok yeah

just take a little more time ok yeah sounds like it's doable it's just a

sounds like it's doable it's just a little bit more effort correct yeah

little bit more effort correct yeah ok and then how about talking to your

ok and then how about talking to your friends about your plans for food when

friends about your plans for food when you travel mm I'd say good night ok

you travel mm I'd say good night ok strong yeah okay so before we move to

strong yeah okay so before we move to the wrap-up um if you're ok with it I

the wrap-up um if you're ok with it I would love for you and I'm gonna I'm

would love for you and I'm gonna I'm gonna send a follow-up email with this

gonna send a follow-up email with this information but I would love for you to

information but I would love for you to just kind of restate some of your goals

just kind of restate some of your goals is that ok that you could do that mm-hmm

is that ok that you could do that mm-hmm so for the caffeine go I'm going to talk

so for the caffeine go I'm going to talk to my husband tonight about wanting to

to my husband tonight about wanting to incorporate more decaf

incorporate more decaf here at home and then probably the

here at home and then probably the latest tomorrow go to the grocery store

latest tomorrow go to the grocery store and actually buy that decaf to have at

and actually buy that decaf to have at home and then this week if I am going to

home and then this week if I am going to the coffee shop

the coffee shop I'll check what time I'm going in there

I'll check what time I'm going in there and if it's afternoon then I'll ask

and if it's afternoon then I'll ask about like a less caffeinated option I

about like a less caffeinated option I can order awesome there's that one and

can order awesome there's that one and then the other talking to my husband

then the other talking to my husband about my eating goals for the holidays

about my eating goals for the holidays tonight as well and then talking to you

tonight as well and then talking to you friend Rochelle about that again I think

friend Rochelle about that again I think probably by latest tomorrow - so I got

probably by latest tomorrow - so I got some stuff in the next few days yeah but

some stuff in the next few days yeah but it sounds like they're doable right and

it sounds like they're doable right and I you know I appreciate so much about

I you know I appreciate so much about user you do you have this positive

user you do you have this positive spirit and clearly guides you you know

spirit and clearly guides you you know and in in your life and including things

and in in your life and including things like this and your I think your true and

like this and your I think your true and Nate desires who want to connect with

Nate desires who want to connect with people is a really guiding light for all

people is a really guiding light for all of this because it seems like it's the

of this because it seems like it's the key piece right

key piece right agreed yeah and I think that's really

agreed yeah and I think that's really really great I think that's gonna help

really great I think that's gonna help you achieve these goals you know if you

you achieve these goals you know if you kind of always can remember that that

kind of always can remember that that big picture right thanks Kelly yeah yeah

big picture right thanks Kelly yeah yeah well let's go ahead and start closing

well let's go ahead and start closing this session I really just appreciate

this session I really just appreciate you in your time I know today was a

you in your time I know today was a little longer you know just a reminder

little longer you know just a reminder this is not how always will be your

this is not how always will be your first session it's you know so important

first session it's you know so important to come and dig a little bit deeper and

to come and dig a little bit deeper and think about where we want to be how we

think about where we want to be how we want to feel and then breaking that down

want to feel and then breaking that down right

right I learned so much about you and it's so

I learned so much about you and it's so powerful to hear what you want to do and

powerful to hear what you want to do and that I sound like you have a really nice

that I sound like you have a really nice strong plan do you have any questions or

strong plan do you have any questions or thoughts about today no I just I'm

thoughts about today no I just I'm grateful because again it was really

grateful because again it was really helpful to kind of connect the dots a

helpful to kind of connect the dots a little bit some things so I think that

little bit some things so I think that just makes it more motivating so that's

just makes it more motivating so that's awesome

awesome thank you sure you're very welcome well

thank you sure you're very welcome well I will send this all kind of a nice

I will send this all kind of a nice wrap-up email for you so you also have

wrap-up email for you so you also have it and if you can think of anything that

it and if you can think of anything that I can do to help support you along the

I can do to help support you along the way please

way please you know let me know what I'm happy to

you know let me know what I'm happy to do that and as far as our next session

do that and as far as our next session you know we'll e-mail each other and

you know we'll e-mail each other and figure out when you can do that I gable

figure out when you can do that I gable only won't be as long as this one but we

only won't be as long as this one but we can do that via email if that's okay

can do that via email if that's okay with you great sound good okay any other

with you great sound good okay any other thoughts or questions thank you you're

thoughts or questions thank you you're welcome

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YouTube Transcript:Sample 90 Minute Health and Wellness Coaching Session With Dr. Walters