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FIND YOUR INNER WELLNESS WARRIOR
LYDIA WISZ, ACE-CERTIFIED HEALTH COACH AND GROUP FITNESS INSTRUCTOR 1

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Health Coach | Healthcare Experience | Wellness Advocate | Writer
Lydia Wisz | lydiawi@gmail.com | M: 858.472.1772
wiszinthekitchen.blogspot.com
 Driven by a belief that food is medicine, Lydia’s
knowledge in nutrition & healthcare allow her to bring a
personal approach to population health
 Focused on feeding body & mind to positively reinforce
healthful behavior change
 Continually seeking solutions to encourage a healthy
living movement within our city and beyond
 Created Food Wisz-dom to address nutrition-related
health challenges and the demise of sustainable
nourishment
Lydia Wisz
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WHAT IS HEALTH COACHING
DESIGNED TO DO?
Empowers clients to:
Find inner
strength
Improve with
sustainable
behavior
change
Avoid gambling
with health!

4.
Healthy People/Healthy Economy: An Initiative
to Make Massachusetts the National Leader in
Health and Wellness. 2015. Data from NEHI
2013.
http://www.tbf.org/tbf/56/hphe/Health-Crisis
Accessed May 30, 2016.
THE IMPORTANCE OF
BEHAVIOR CHANGE:
A HUGE
DISCONNECT
BETWEEN WHAT
MATTERS AND WHAT
WE PAY FOR
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CASE STUDY:
MEET PAUL
Person with Type 2 Diabetes
Takes oral medication for Diabetes
30 pounds overweight
Chronic lower back pain
Sedentary lifestyle
Approved for exercise by physician
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THESTAGESOFTHE PROCESS
HOW CAN I GROW PAUL’S
ABILITY TO CHANGE BEHAVIOR?
Screen and
interview
Assess
Build a plan
Monitor
Adherence

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HEALTH COACHING WORKS BEST WITH CLIENTS WHO ARE:
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Motivatedtoimprove
health
Seekinga positiverole
model
Inspiredtomakeareal
change

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 Understand Paul’s concerns
 Encourage Paul’s need for
continuous support
 Establish a starting point to
serve as foundation
 Encourage self-efficacy
INTERVIEW WITH
ACTIVE LISTENING:
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ASSESS READINESS TO CHANGE
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Pre-Contemplation1
Contemplation2
Preparation3
Action4
Adapted from Transtheoretical Model of Behavior Change

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ASSESS PAUL’S MOTIVATION AND RESISTANCE TO CHANGE
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Start with agreed-upon goals
 Lose weight
 Improve blood sugar control
 Decrease lower back pain
Understand what triggers bad
behavior
 Brainstorm together
 What thoughts are at the
foundation of Paul’s behavior?
 What are the feelings that are
fueling bad behavior?
Understand attitude toward
making real change
 What are anticipated potential
obstacles?
 How can coaching support Paul
through potential
ambivalence?
 How can coaching help Paul
build self-efficacy skills?
Does Paul acknowledge
the need to change?
Does Paul know why
he hasn’t been able to
change?
Does Paul have a desire
to change in spite of
real-world challenges?

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THE CLIENT’S DECISION-MAKING BALANCE SHEET
Cons Pros
How
motivated is
Paul to
exercise?
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UNDERSTANDING THE
MOTIVATION WAVE
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“Help people succeed on the most
desirable health behavior that
matches their current motivation.”
BJ Fogg’s Health Behavior Solution. Accessed at https://weightmaven.org/2012/06/06/facilitating-behavior-change/
Introduce new goals during the
temporary opportunity to do hard
things.
Desired changes should be
sustainable during periods of low
motivation.

13.
Develop a plan with Paul
that can lead to sustainable
behavior change
BRINGING IT ALL
TOGETHER
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SET SMART GOALS
SPECIFIC
Goals should contain defined
metrics: eating breakfast at
home for 2 days per week.
RELEVANT
Goals need to be targeted
towards the client‘s agreed-
upon needs.
ATTAINABLE
Break down a huge goal
like losing 50 pounds into
bite-size steps.
MEASURABLE
There should be a way
to know if the goal is
reached or not.
TIME-BOUND
The goal specified should be
capable of achievement in
one or two months.
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EXAMPLE GOALS
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Lose weight
 Eat breakfast at home for 2
days a week
 increase servings of vegetables
per day by one for a complete
week
 Power walk for 30 minutes at
the lunch hour with a co-
worker” 3 times next week
Improve Blood Sugar Control
 Start a food diary to track
intake
 Track consistent eating every 3-
4 hours
 Drink 6-8 glasses of water per
day
 Test blood sugar levels 4 times
per day
Decrease Lower Back Pain
 Complete Phase 1 stability and
mobility program
 Perform 3 sets twice daily of
modified body-weight squats
 Stretch hamstrings and calves:
3 sets 2 times daily
 Take the stairs rather than the
elevator
Let’s start small with a few
ideas to get moving
Incrementally improve with
bite-sized, digestible actions

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MONITOR ADHERENCE
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Newer digital health products that are HIPAA-compliant
can help track accountability and enhance collaboration.
Use personal trackers such as Fitbit to monitor activity
levels.

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SUPPORT CLIENTS LIKE PAUL IN
MAKING POSITIVE HEALTH
BEHAVIOR CHANGE
SERVE AS A MENTOR, EDUCATOR,
AND SUPPORTER
WORK AS PART OF A BROADER
CARE TEAM
SO WHAT DOES A
HEALTH COACH
DO?
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Contact
How to reach Lydia Wisz
lydiawi@gmail.com
858.472.1772
facebook.com/lydiawi