CREATING MOMENTUM COACHING
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Self-Actualization and Resilience Assessment 

    Self-Actualization and Resilience Assessment
    ​

    This Assessments is for clients participating in the Self-Actualization Coaching Program.

    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. Regular self- assessment can help us determine how we are doing in key areas that impact how successful we can be at achieving our goals. Below you will find what I believe are the pillars that support optimal self-actualization and resilience.  How are you doing in each area? 

    Instructions:
    Reflect: Think about the last 7 days. How often did you achieve your goal in each of the Pillars 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 our coaching sessions we will collaborate to help you develop 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.  

    Rating Scale: Using a scale of 0-7, where a 7 means you met your goal all 7 days 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 obstacles you faced and consider a way you 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. 

    Your Training Plan contains your Exercise Goals. Your Exercise Goals include XTing and Flexibility Training as indicated in your plan.
    Please explain why you rated your experience the way you did.
    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 make your best choices. Are you eating for general health? Are you eating for performance? Your nutrition goals should be personalized to your needs. I do not provide meal plans. Instead, we can discuss your nutrition goals and help you decide what you are interesting, willing, and able to change.
    Are you getting 7-9 hour of sleep each night? Do you feel well-rested in general? Set personalized Sleep Goals for yourself and find a way to measure your progress.

    Consider all the different sources of stress that impacts you (personal, financial, relationship, environmental?) Are you making enough time for self-care/leisure? 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.
    Do you feel physically well? Are you free of illness? Are you free of aches and pains? Are you newly injured in any way? 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.
    Mental skills are tools that we use to help us achieve our best. They may overlap with coping skills that help us persevere despite adversity. However they are also the skills we turn to that help to elevate our experience. These skills includes skills like positive self-talk, identifying a sense of purpose, recognizing accomplishments, practicing mindfulness, nurturing a growth mindset, fostering a strong internal locus of control, practicing task-mastery, managing performance anxiety, etc. Improving your mental skills can enhance performance and your overall well-being. How well did you use mental skills this week to support your pursuit of high performance this week? What would like work on to improve your experience in this pillar.
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  • Home
    • Contact Me
    • Office Hours
    • About Me
  • Blog
  • Store
  • Endurance and Run Coach
    • Wall of Fame
    • Earn Your Shirt Program
  • Functional Nutrition Coach
    • More Info: Creating Balance
  • Self-Actualization (Lifestyle Medicine) Coach
    • Mental Fitness Coach
  • "Run-60" Training Plan
  • Testimonials
  • Coach Mentorship & Supervision
    • H&W Coach Mentorship & Supervision
    • Endurance Coach Mentorship & Supervision
  • Creating Resilience Groups
    • Overcoming Negativity Bias
  • Gift Certificates
  • Refer a Friend Program