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Resilience Development - Weekly Assessment
This form is used for weekly assessments for clients participating in the personal Resiliency Development Program as well as offered as a complementary service for all Gold-Level Endurance-Coaching Client.
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To be our best anything (athlete, parent, spouse, employee, human), it takes more than just following a plan. Our lifestyle choices, the habits we develop, the decisions we make, the stress we manage, etc. all impact our ability to persevere. Regularl assessment can help us determine how we are doing in key areas that impact how resilient we are.
Below you will find what I believe are the pillars that support optimal resilience. How are you doing in each area?
Instructions:
Reflect
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Think about the last 7 days. To the best of your ability, consider how often you achieved your goal in each of the Pillars of Resilience listed below.
Know Your Goals:
Consider this to be a Pass/Fail assessmnent.
What is "good enough" to count as a Pass for the day? Hover over the "?" next to each Pillar for general guidance. During Resiliency Development Coaching sessions we will collaborate to help you develope your personal, specific, measurable, achievable goals. Together, we can identifying what you are ready, willing, and able to measure and track in order to make clear changes in any of the areas you feel need improvement. Focus on making a change to the most important Pillar first.
Rating Scale
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Using a scale of 0-7, where a 7 means you met your goal all 7 days of the prior week and a 0 means you did not meet your goals any day last week, please rate each Pillar below.
Explain what happened
: Provide a brief explanation for why you gave the ratings you did.
Plan for Positive Change:
If you were not able to achieve your goals for any Pillar at least 5 out of 7 days last week, identify the challenge you faced and a way can improve your experience for next week. Think about what needs to change to help you achieve success? If you had trouble meeting your goal and you are not sure why, let's consider revising your goal together.
If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to meet your goals than you anticipated, this may be a good moment to pause to determine what type of additional assistance you need.
A rating of a 3 or less for more than 2 weeks in a row strongly indicates a need to create a plan for positive change in that pillar.
Pillar 1: Exercise / Activity Level
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Your Training Plan contains your Exercise Goals. Your Exercise Goals include XTing and Flexibility Training as indicated in your plan. To get a 7 our of 7 you need to complete all training assignments well. **** If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to train than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. **** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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Please explain why you rated your experience the way you did.
If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 2: Nutrition
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Your Nutrition Goal is to aim for well-balanced, nutrient-dense meals that are consumed in a way that supports your training and recovery goals. Remember to include beverages too. You should be thinking about what you are or are not consuming and whether these are your best choices. Your nutrition goals should be personalized to your needs, preferences, and desires. Your goals should not be based on a mass produced plan. You should have a clear understanding of what your goals are and how to measure your progress so that you can determine whether you are achieving your goals each day. I do not provide meal plans. Instead, we should be discussing your nutrition goals and helping you decide what you are interesting, willing, and able to change. ***** If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to eat and drink in healthy ways than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 3: Sleep/Recovery
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Are you getting 7-9 hour of sleep each night? Do you recognize the value and understand the purpose of rest days? Do you feel well-rested in general? Do you feel recovered from your last hard workout by the time you are scheduled for your next hard workout? Set personalized Sleep/Recovery Goals for yourself and find a way to measure your progress. *** If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to get adequate rest and recovery than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 4: Stress Management
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Were you able to use effective coping strategies to successfully manage stress this week? Once "in training", running may help us feel better, but it can no longer be the "go-to" coping tool. "Running as Therapy" means running as far or as fast needed to feel better emotionally. This is not possible when also following a training plan. Running for Training means being disciplined and following a plan. If you used to run as your therapy in the past but now are "in training", this is time to develop alternative coping strategies to help you manage stressors during your training cycle. Determine how you plan to assess your stress management ability and how to track your progress. Rate your experience. ***** If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to manage stress than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 5: Physical Resilience
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Do you feel physically well? Are you free of illness? Are you free of aches and pains? Did you need to take a new prescription of over-the-counter medication this week? Did you discuss the risks associated with running while taking medication with your health care provider? (Please be aware that some medications require you to stop exercising while taking them. Speak to your doctor to be sure you are not putting your health in jeopardy due to lack of knowledge about your medication and associated risks). Determine a way to track and measure your physical health. Rate your experience each week. ***** If, as a result of this self-assessment, you realize that you have more obstacles impacting your physical health than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 6: Self-Care/Leisure
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Challenge yourself to find At Least 150 minutes per week to do something good for your soul, something to unwind, something that has not end goal, something that helps you decompress? This can be 30 minutes per day or larger blocks of time on the weekend. Examples: reading for leisure, gardening, cooking for fun, playing with your pet, spending time with your children doing something you all enjoy, practicing mindfulness, meditation, yoga, art-making, playing or listening to music, watching favorite TV shows or movies, spending time with your significant other and/or friends, connecting with your spiritual side, enjoying nature, etc..... AND do these things in a way that allows you to completely enjoy and appreciate the activity for the sake of the activity rather than to achieve some necessary outcome. Running does not count as leisure once you start training for a race. Training turns running into work when we tie it to an outcome goal. This means you need to spend time doing other things to take care of your body and mind each day. **** If you are thinking "I don't have that kind of time!" then it may be time to reevaluate your schedule, ask yourself what is more important that your health, and figure out how to become more efficient at what you do, how to delegate tasks to others, or how to plan to reclaim some of your minutes in the future. ***** If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to engage in weekly self care and leisure than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 7: Relationships with others (including Spirituality if applicable)
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Our relationships with others have a large impact on our overall health as well as our ability to pursue our personal goals. Think about the most important relationships in your life as well as those you cross paths with daily or weekly and assess whether your feel those relationships are functioning without distress. Interpersonal conflicts whether it be with a partner, child, parent, co-worker, even a pet that needs undivided attention or causes worry or distress, can throw off our sense of balance and well-being. Determine which relationships need to be most stress free and decide on a way to measure your experience. Rate your experience in this area by determining how many days per week your feel your interpersonal communication has created very little to no distress for you. ***** If as a result of this assessment you realize that your relationship stress is bigger than you anticipated, this may be a moment to pause and determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 8: Sense of Personal Development, Purpose, and Accomplishment
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
Feeling a sense of purpose, doing meaningful tasks each day, and/or feeling some sense of accomplishment regularly is important for overall health and wellness. This sense of purpose and meaning does not need to be awe-inspiring. Simply recognizing the value of our daily activities, even those that feel routine, and being aware of how much we truly accomplish each day for ourselves and others can meet our need to feel that sense of purpose and accomplishment most days. Identify the aspect of your daily life that offer you a sense of purpose and meaning and aim to track how often you are able to do those things. Rate your experience each week. ***** If, as a result of this self-assessment, you realize that you have more obstacles impacting your ability to find a sense of purpose and to feel accomplishment regularly than you anticipated, this may be a good moment to pause to determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 9: Financial Resilience
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
7 out of 7 days
Financial stability can have a huge impact on our overall health. Think about how often financial concerns impact your overall health and wellness and whether you need to take steps to change your experience. This is not a Pillar that has any quick fixes, but we do need to think about how much "money problems" impact our big picture. If stress of any kind is impacting our health, we won't be able to perform our best to achieve our goals. Often by determining a realistic budget and living within our means or having a plan for the future that is realistic and attainable, we can alleviate much of our financial stress. Find a way to monitor your experience in this area. Rate your experience in this area by determining how many days per week your feel your met your financial goal for the day. This could simply be done by successfully sticking to your budget or by not letting financial worry impact your quality of life each day.***** If as a result of this assessment you realize that your financial health needs some attending to, this may be a moment to pause and determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Pillar 10: Relationship with the Environment (both inside and outside the home)
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7 out of 7 days
6 out of 7 days
5 out of 7 days
4 out of 7 days
3 out of 7 days
2 out of 7 days
1 out of 7 days
0 out of 7 days
How we experience and relate to our environment can have a significant impact on our overall health. Think about your environment as both inside spaces and outside spaces that you spend time in. Have you been able to create a space in your environment that brings you peace, comfort, and joy? Do you need to dedicate time for spring cleaning or to make needed repairs? Is your desk cluttered with paperwork? Have you found outside spaces that enrich your life? How often do you connect with nature? Are you getting the time you need to appreciate the world? Think about the environments you spend time in and determine whether you feel your relationship with your environment is fulling and positive. Rate your experience. ***** If as a result of this assessment you realize that your relationship with your environment needs attending to, this may be a moment to pause and determine what type of assistance you need to improve your experience in this area. ***** A rating of a 3 or less for more than 2 weeks in a row strongly suggests a need to create a plan for positive change in this pillar.
What influenced and/or impacted your experience with this Pillar this week?
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If necessary, can you identify a clear, specific, and measurable way to improve your experience with this Pillar over the next week?
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Home
About Me
>
Coaching Philosophy
Resilience Development Coach
Resiliency Development Self-Assessment
Resilience Coaching Waiver
Endurance Coach
Coaching Assessment and Review
Gold Level: Online Coaching
Bronze Level: Personalized Training Plan Only
Earn Your Shirt Program
Training Reviews
In-Person Training Sessions
Clinics, Lectures, Group, Expo Talks
Gift Certificates
Sports and Performance Psychology Consulting
Contact / Hours
Store
Wall of Fame
Testimonials
Blog
Articles