Coaching and Behavior Change Flashcards

A client misses their macro targets 4 out of 7 days. Instead of expressing frustration, the most effective coaching response is to:

Answer: Explore the specific barriers preventing adherence and collaboratively problem-solve solutions

Non-compliance almost always has identifiable barriers (schedule conflicts, hunger, social situations). Collaborative problem-solving builds autonomy and practical skills rather than shame-based compliance.

The Stages of Change (Transtheoretical) Model suggests a client who says 'I know I should track my macros, but I'm not ready to start yet' is in which stage?

Answer: Contemplation

Contemplation is characterized by awareness of the need to change and ambivalence — the client acknowledges the benefit but has not committed to action. The coach should focus on resolving ambivalence.

Motivational Interviewing (MI) uses the OARS framework. What does 'R' stand for, and how is it used in macro coaching?

Answer: Reflective Listening — paraphrasing or reflecting back what the client says to demonstrate understanding and deepen exploration

Reflective Listening involves paraphrasing what the client says to show understanding, validate emotions, and help the client hear their own thoughts, which can deepen motivation for change.

A client consistently achieves their macro targets Monday–Friday but goes significantly over on weekends. The best coaching intervention is to:

Answer: Identify weekend-specific triggers (social events, stress, habit) and create flexible strategies for those situations

Weekend overeating is typically driven by specific triggers (social pressure, different routines, stress relief). Identifying and addressing these triggers with flexible strategies is more effective and sustainable than restriction or compensation.

Which of the following is a characteristic of a SMART goal in macro coaching?

Answer: 'I will track my macros using MyFitnessPal every day for the next 4 weeks and check in with my coach on Sundays'

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Tracking macros with a specific app, timeframe, and check-in schedule meets all five criteria.

A client reports that meal prepping feels overwhelming and they cannot maintain it. The coach should:

Answer: Collaborate with the client to find alternative strategies that fit their lifestyle (e.g., batch cooking only proteins, relying on whole foods, restaurant macro tracking)

Macro coaching must fit the client's lifestyle. If meal prep creates a barrier, alternative adherence strategies (batch cooking proteins only, selecting structured restaurant options) are equally valid.