GGS-1 Coaching Certification Textbook

Transcription

1 GGS-1 Coaching Certification Textbook A Product of the Coaching and Training Women Academy Powered by Girls Gone Strong

2 Table of Contents Coaching & 1 Psychology 2 Nutrition Certification Overview Hierarchy of Nutrition People First, Clients Second Energetics & Energy Balance The Human Experience 04 Psychology of Well-Being & Resilience 05 Facilitating Positive Change 06 Behavior-Based Goal Setting Nutritional Considerations: Macronutrients, Hydration, Supplements & More 10 Putting it All Together: Foundational Nutritional Habits and Skills 11 Tracking & Monitoring

3 3 Exercise & Recovery 4 Certification Summary Female Anatomy, Physiology, & Making Nutrition & Exercise Pelvic Health Work in Real Life Menstrual Cycle & Menopause Exercise: Warm-Up Exercise: Resistance Training Exercise: Cardiovascular Training Rest & Recovery Exercise Program Design, Monitoring Change, & Coaching through Roadblocks Training Programs for Specific Goals

4 Preface As you hold this textbook, you may feel a range of emotions, from incredibly excited to dive in and begin absorbing this knowledge to feeling overwhelmed by the sheer size and weight of the book (or maybe a combination of the two). And as a current or aspiring health and fitness professional, you may also be wondering if all of this information will be valuable for you. Whatever you re feeling, it s super normal, and we are here to help. First things first, you re right. It is a lot of information. But the good news is we ve specifically designed this GGS- 1 Coaching Certification to be easy to use, fun, interesting and most importantly, transformative for you as a health and fitness professional. That means you re not just reading the information. You re going to practice applying it in a variety of real-world situations. This manual is part of a comprehensive certification created by 17 world-class women s health experts, designed to teach professionals how to better understand, connect with, serve, and empower women. Since starting in 2011, the Girls Gone Strong community has grown to include more than 600,000 women from 70 countries around the world, supporting evidence-based, body-positive, health, fitness, and self-care information. Beyond the usual fitness topics like resistance training and nutrition, we address other topics critical to women s health such as pre- and postnatal wellness and sexual harassment and assault. We also help women overcome obstacles such as body shame and fear of vulnerability. We created the Coaching & Training Women Academy to solve the single most common question we receive: How can I empower women like Girls Gone Strong does? Throughout the development of this curriculum, we reviewed the latest research, and combined our more than 200 years of collective practical experience with clients and patients. We constantly asked ourselves: What does this mean for health and fitness professionals? How can we communicate this information in an easy-tounderstand way, and show you exactly how to put it into practice with the women you serve? It certainly wasn t easy, but we did it! We ve created a truly transformative certification that includes: xiv

5 This Coaching Certification textbook packed with content, charts, pictures, tables, case studies, and hundreds of scientific references. A 100+ page workbook with open-ended questions and case studies to help you practice what you re learning. A mobile-friendly online portal packed with helpful videos, links, downloadable PDFs, sample workout templates, and Unit exams. Access to the curriculum creators to ask any questions you have about the material. Access to other students and graduates to share your experiences as health and fitness professionals and discuss what you re learning and how you re applying it into your coaching practice. How the GGS-1 Coaching Certification Textbook is Organized The certification textbook consists of four units: Unit 1: Coaching & Psychology We believe understanding women s experiences in their bodies and lives is the foundation of knowing how to serve them better, and understanding the psychology and coaching side helps you implement the information within this textbook in a meaningful way. Unit 1 covers exactly what you need to know about psychology and good coaching, including: Why evidence-based practice is important and how to implement it. How to build a solid referral network and why it s important. How to make a meaningful connection and build a foundation of trust with your clients. How women s experiences in their bodies vary based on their intersectional identity and what that means for you as a coach. What women have been taught to believe about their bodies and how it affects their perception of their interactions with you. How to help clients take responsibility for their choices so they can cultivate success instead of failure. How to facilitate positive, long-term change with your clients to help them reach their goals. xv

6 Unit 2: Nutrition Good nutrition is a key component of helping your clients feel better, recover from workouts more effectively, improve their overall health, and enjoy their lives. But what does good nutrition actually mean? Does it vary from person to person? How can you help your clients implement it into their lives? We cover all of this in Unit 2, including: The hierarchy of good nutrition, from what matters most to what matters least, and how to coach every step along the way. Energy balance and how it s affected by energy intake, energy output, stress, hormonal health, pregnancy, breastfeeding, and lactation. Macronutrients, micronutrients, hydration, alcohol, and caffeine, and the relevant sex differences between males and females. How to help clients put it all together to begin implementing what they learn and improve their nutrition in a manageable way. Whether you should track and measure progress, and if so, how to do it based on each individual client s goals and experiences. Unit 3: Exercise & Recovery For years, the fitness community perpetuated the idea that males and females should train differently, namely that males should lift progressively heavier weights to get big and strong, and female should stick to cardio and light weights to slim and tone. In the last decade the pendulum has swung in the opposite direction toward the idea that there s no difference in how males and females should train. So what s the truth? Should males and females train differently? If so, how? If not, why not? We cover all of this in Unit 3, including: The difference between biological sex determination and gender identity. All about female anatomy including reproductive organs, body composition, skeletal bone and connective tissue, and the female pelvic floor, and what these differences mean for a coach. Female physiology including the phases of the menstrual cycle and how they may or may not affect how a female should exercise. Sex differences in muscle strength, ability to gain lean mass, fatigability, and muscle fibers, metabolic function, aerobic capacity, blood pressure, and more. Menopause and perimenopause, including what symptoms women may experience and how to coach a woman who is experiencing these changes. xvi

7 Unit 4: Making Nutrition & Exercise Work in Real Life All this information about coaching, psychology, nutrition, anatomy, physiology, exercise, and recovery is great but how can you actually help your clients and patients implement it into their everyday lives, which are often fraught with chronic stress, time and financial constraints, family obligations, and travel? That s exactly what we address in Unit 4, including: Emotional labor and fatigue, how it often turns into real physical labor that women take on at a much higher rate than men, and how to help your clients or patients cope. How to help your clients find time for exercise and better nutrition, even with a schedule that seems impossible to accommodate. How financial constraints can make improving a person s health more difficult and strategies to help your clients within their budget. How family obligations (even for women without children) can impact a woman s ability to prioritize her own self-care, and what this means for her coach. Actionable strategies you can employ with your clients and patients to help them improve their health even with a hectic travel schedule. Other Learning Tools CHAPTER SUMMARIES At the end of each chapter, we summarize the most important points from that chapter to offer clarity and confirmation of what you ve learned, and to highlight exactly what we want you to take away from that chapter. CASE STUDIES Every unit includes multiple relevant case studies in which you can see and deepen your understanding of what you ve just learned, while learning how to apply the information in real-world situations. REFERENCES At the end of each chapter we provide a list of the references we used to create the curriculum for that chapter (some chapters list more than 100 references!). These reference lists allow you to dive deeper and learn more about particular areas of the certification that interest you. WORKBOOK Along with this textbook, you also received a companion workbook that includes open-ended questions, exercises, and case studies to help you deepen your understanding of the course material, apply what you ve learned, and prepare you for the unit exams. ONLINE PORTAL This textbook is designed to be used in conjunction with your online portal. The portal contains a step-by-step guide to help you complete your certification process, and bonus resources like helpful videos, links to more information about particular topics, downloadable PDFs, and sample workout templates, as well as your exams. You can find all of this at: xvii