What happens in a coaching session?

No one really writes about this. And this is why. The best coaching session is dynamic and malleable because every client has a different perspective, challenge or opportunity to discuss each time. It doesn’t follow a step by step formula like in other professional services. However if you’ve never had a coaching session here’s a basic synopsis for perhaps a first time client.

  • You meet with your coach in a location where you feel comfortable to speak openly and after a brief intro you’ll discuss the specific area of your life where you are challenged at the moment. It’s here you’ll decide with your coach the desired outcome for the session and quite often it’s not the original challenge you thought. Coaching can be done in person but nowadays it’s just as common to speak with your coach on the phone or over Skype. My coach is in New York!
  • You then begin a coaching conversation where the coach listens as you explain the situation. A good coach won’t get involved in the story. Rather they are listening for beliefs, comments, patterns, body language and may stop you mid-story if they feel they already understand enough.Coaching-conversation
  • A trained performance coach will ask smart insight-giving questions. As mentioned in my previous blog on What is coaching, it is not about advice. It’s about asking the questions to get you to think outside of what you are currently able to ‘see’. While a coach will provide a safe, trusting environment they are not your friend so they are able to challenge you in a way in which perhaps family or friends would not.
  • These questions will bring about realisations in terms of your current situation and where you might be holding yourself back. As you are in a trusted space without judgement you are free to express where you are having difficulties.
  • It’s at this time your coach may prompt you to start thinking of opportunities or solutions you hadn’t imagined before. Once you’ve tabled these you can decide on which option is most viable given where you want to get to.
  • Next up is setting a plan. This is not just about setting some SMART goals and setting sail for Tahiti with a mojito in hand.  TahitiYour coach will hold you accountable to what you’ve committed to. And yes, we all get busy and have reasons for not completing our tasks but it’s amazing when you know you have someone to report back to (who you’ve invested to keep you on track) how much more likely you are to complete what you committed to.
  • Finally you’ll finish up with a brief summary of your session and a check in on how you now feel about your situation at hand. Together you will set some targets and there may be some extra reading or work to complete before you met again.

This is a super basic format however every coaching session is different. Coaches have many models and techniques to use so you should never feel like it’s the same old routine every time.

Sometimes it might be quite goal oriented while other times you may explore a behaviour or belief for example a lack of self-confidence or your procrastination habits, then find ways of shifting your mindset to change your outcomes.

Of course to really know what a coaching session is like you need to experience it for yourself. Reach out if you’re interested in finding out more.

 

8 clubs in 2 months…The Rundown

gyms

With spring firmly here, the gyms are busier than ever as everyone reminds themselves they won’t be able to hide behind long drapey cardis and sweaters for much longer. And with so many new cool fitness classes popping up in Sydney, I decided to embrace feeling like a newbie, leave the safety of Fitness First and embark on a little tour of health clubs lovingly named the #8x2challenge. It was fun, cheap and an awesome way to get me out of my comfort zone. Here’s my review of the 8 I chose to get me through winter – perhaps there’s a couple here to motivate you to get active for your spring edit?

KX Pilates – Bondi Junction

I’ve been a gym bunny for a looonnng time but I can’t believe I’ve never tried a pilates reformer machine before. WHAT a workout. Really enjoyed the instructors, the tunes and the intro deal was super affordable.

Xtend Barre – Naremburn

As an ex-ballerina/ dancer (Ok just up to a teenager) I was pretty excited to try this out and boy did it deliver. An awesome workout I could feel the tightness for a few days afterwards and it wasn’t too complicated either. No pas-de-chats thank goodness.

Flow Athletic  –  a premium-feel gym in Paddington, I’d be eyeing this one up for a while. Super friendly, chic and so many classes to choose from. I checked out Bike Asana which is 30 mins spin and 30 mins yoga. The yoga studio is the nicest I’ve visited in Sydney. If I lived closer I’d definitely look in to their options.

Body Mind Life – Bondi Beach

This was probably one of my favourites – mostly because it’s just such a good deal at $48 for a month of unlimited yoga (or pilates ) – I certainly got my money’s worth. During chilly July there was nothing nicer than going into a warm studio – I even went a little early to have a wee savasana solo time. Bliss.

Centennial Health Club – Moore Park

A girlfriend told me about this one – mostly because she was excited about the childcare options but I was impressed with the very different styles of classes and the two workouts I did I felt for daysssss. If you live or work near here I recommend trying it out. Also compared to my usual big gym where no one really speaks to each other, I really noticed how friendly people were.

Agoga – Bondi

I had been wanting to try Agoga for ages but was worried I was never fit enough however I did survive. The two intro classes I tried were both really good – my favourite was their signature class which really tested all parts of me including my will power. Super friendly and a nice bunch, I’ll go back for sure.

Vicious Cycle – Bondi Beach

While my road bike collects dust during winter months I do love a good spin class. This is a custom built spin studio with very flash spin bikes – the only thing missing is the meters which are becoming more common now. The $25 for 2 weeks deal was awesome value to get a sense of different instructors. A few even have a bonus core/ stretch segment which was worth staying for.

Coreletics – Darlinghurst/ Bondi

Coreletics is a holisitic core workout where Emma takes into consideration your overarching goals and what’s going on for you on the day. One session was completely pilates based with a reformer machine and boy did the thighs feel it the next day.   The second sesh I hit up 98 Riley St where we went through some basic functional movements (the new buzz in fitness) then finished off with a heart racing HIIT session. Phew! Everyone loves a personalised approach especially me.

 

All the new pass options like Body Pass and K Fit will mean a lot more variety and affordability for your workouts. I still haven’t quite managed to give up my ‘big gym’ membership but I’m sure it’s going to happen soon. Next week I’m off to try F45 in Bondi to see what all the fuss is about. But there’s at least 8 more on my list to try out – aerial yoga anyone? Let me know if you have any recommendations!