Sara Hauber Coaching
  • Home
  • About Sara
    • Contact
  • Coaching
    • The Coaching Cycle
    • Life & Work
    • Love & Relationships
    • Health & Fitness
  • Mind-Body
    • Hauber Method™
    • Past Events
    • Students Say...
    • Get Notified!
  • Articles & Videos
    • Blog 2011-2019
  • Book Now
    • FAQs

How to Use the Stages of Behavior Change

4/1/2019

0 Comments

 
Back in the year 2000, when I was a fledgling personal fitness trainer, I started to study coaching. I could tell that my weight-loss clients were not finding it easy to stick to recommendations like walking more, eating less sugar, drinking less alcohol. I knew they wanted to change, but they didn’t seem able to. I wanted to help.
 
Luckily, two behavioral researchers, Prochaska and DiClemente, put their brilliant minds together in the early 1980s and delineated a simple little theory that would go on to help millions of people work through sometimes difficult lifestyle behavior changes. I wrote an article in 2007 to help fitness professionals learn how to use Prochaska & DiClemente’s Transtheoretical Model of Behavior Change (which is commonly referred to as “The Stages of Change”). Now, I’m going to help you learn how to use this brilliant little theory in your own life, when you’re toying with the idea of changing some behavior or adding a new creative or healthy practice to your life.

Using the Stages of Behavior ChangeShe's not resisting change--she's just not at the right stage to attempt it.
The Stages of Behavior Change
There are 5 stages in the Stages of Change. To illustrate the stages clearly, let’s take “adding a yoga practice to your wellness routine” as a possible behavior.
 
Precontemplation: In this stage, the concept of starting a yoga practice is not even on your radar. You might hear your friends talk about it and think, “Oh, that’s nice for them” and then not even give it a second thought. In other words, you’re nowhere near actually starting to practice yoga. It’s not interesting, you don’t see the benefits, and you have no interest at all.



Read More
0 Comments

7 Tips for Starting and Maintaining a New Practice

3/20/2019

0 Comments

 
Last time, I started to talk with you about the concept of practice and what it means when you practice something so long it becomes a habit.

If you decided that what you’ve been practicing--whether an unhealthy behavior, an unhelpful way of thinking, or an absence of any healthy behaviors whatsoever--is no longer working for you and you’re ready for change, then you’ll want to read today's post. Because here, I’ll break down for you exactly what steps you need to take in order to give yourself the best possible chance to succeed at starting and then maintaining a new, healthy practice--even if you're totally scared to start or afraid to fail.

Sara Hauber tips for starting and maintaining a new practice

Read More
0 Comments

Use SMART Goals to Increase Health & Wellbeing

11/14/2013

0 Comments

 
Did you know that the secret to increasing your health and wellbeing is to use effective SMART goals?

When people set out to achieve health, wellness, or fitness goals, they mistakenly focus on outcomes (i.e., "I want to lose 15 Ibs," or "I want to lower my cholesterol," or “I want to live without back pain.”).

Successful clients instead focus on actions—things that they choose to do, practice, or take part in. Well-chosen actions lead naturally to the ultimate outcomes people seek. They are the centerpiece of what we wellness coaches call SMART goals. These goals are:
​

S = Specific.  "I want to feel better" is a vague outcome. "I will walk at 3.6 mph for 30 minutes on Monday and Friday" is a specific goal that will likely help you achieve the outcome of “feeling better.”
​

M = Measurable. "I will walk today" is too loose. Does walking to the car, which is 20 feet away, count? "I will walk at 3.6 mph for 30 minutes on Monday and Friday" is a measurable goal—there is nothing vague about it.

A = Actionable. "I will lose 20 pounds" is not an action. Can I look at you and see that you are losing 20 pounds, right at this moment? No. But if you say, "I will walk at 3.6 mph for 30 minutes on Monday and Friday" and it is Monday and I see you on the treadmill, I can see that you are likely on your way to losing that 20 pounds.

R = Realistic. "I will work out for an hour every day this month" is not realistic. If you set your goal too high, and then you don't succeed, you will feel bad about yourself. Set your goal at a reasonable level to make sure you succeed. After all, success breeds success. Achieving even one tiny action goal—perhaps "I will walk at 3.6 mph for 30 minutes on Monday and Friday this week"—will set you up for bigger and better future goals. Always start small.

T = Timed. "I will work out" is not a SMART goal because it has no timeframe.
In order to reach a goal, you must have a set time within which you will complete that goal. Set new action goals each week, and make sure your goals can be accomplished by your next goal-setting date.

Sara Hauber's SMART goal setting worksheetClick the image to download your free SMART goals worksheet.
Now that you know what a SMART goal is, download the SMART goal worksheet I created and craft a SMART goal that will help you reach an outcome you desire.

Be sure to follow the tips in my super-explanatory post about how to make sure you can start and maintain a new practice first. 
 
And remember, stay curious and find something to enjoy about each SMART goal you set!


0 Comments

    Archives

    April 2019
    March 2019
    February 2019
    January 2019
    July 2017
    June 2017
    May 2017
    August 2014
    July 2014
    June 2014
    May 2014
    February 2014
    December 2013
    November 2013
    July 2013
    May 2013
    March 2013
    February 2013
    June 2012
    April 2012
    January 2012
    December 2011
    November 2011
    October 2011


    Clicking the Category links below will show you only the blog posts from 2011-2019 that pertain to those categories.

    To also find newer articles and videos about these topics, use the search bar at the top of the page.

    Categories

    All
    Addiction
    Back Pain
    Back Surgery
    Big Magic
    Body Image
    Brene Brown
    Coaching
    Deepak Chopra
    Eat Pray Love
    Elizabeth Gilbert
    EMDR
    Emotional Pain
    Emotional Well Being
    Fitness Industry
    Fitness Over 40
    Fun
    Goal Setting
    Gratitude
    Healing After Surgery
    Healing Without Surgery
    Healing With Yoga
    Health Behavior Change
    Italy
    Jillian Michaels
    Kat Robichaud
    Love
    Marriage
    Massage
    Meditation
    Mindfulness
    Myers-Briggs
    Myofascial Release
    Personal Growth
    Personality
    Practice
    Pranayama
    Puglia
    Recovery
    Relaxation
    Rotator Cuff
    Self Care
    Self-care
    Self Love
    Self Massage
    SMART Goals
    Spinal Flexion
    Spinal Fusion
    Spiritual Practice
    Stages Of Change
    Strength Training
    Styles Of Yoga
    Sugar Addiction
    Support
    Teaching
    Therapy
    Trullo Solari
    Vulnerability
    Wellness Coaching
    Women And Fitness
    Work Life Balance
    Work-life Balance
    Writing
    Yoga
    Yoga And Back Pain
    Yoga For Beginners
    Yoga In Puglia
    Yoga Poses For Back Pain
    Yoga Retreat In Italy
    Yoga Without Back Pain

    RSS Feed


    Click the button below to go to my Facebook page, where you can click "Like" and "Follow" to get notified of all my new posts.
    Picture
    And follow these handy tips to make sure you actually see notifications in your Facebook timeline. It's easy!

To search all website content, use the search bar here.
This entire website and all of it contents are copyrighted to Sara D. Hauber.
If you would like to use or reproduce any of the materials here, please contact Ms. Hauber for permissions.

Terms of Use and Privacy Policy
  • Home
  • About Sara
    • Contact
  • Coaching
    • The Coaching Cycle
    • Life & Work
    • Love & Relationships
    • Health & Fitness
  • Mind-Body
    • Hauber Method™
    • Past Events
    • Students Say...
    • Get Notified!
  • Articles & Videos
    • Blog 2011-2019
  • Book Now
    • FAQs