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Coach says: step up to the plate

Are you struggling to make positive changes in your life? Do you feel as though you knowall too wellwhat doesn't work, but you're at a loss for what will work? Do you need an action plan or a little accountability or a few more skills to get you to the finish line?

Maybe you need a coach.

Coaches, mentors, counselors...whatever you call them, a professional advisor is a partner in change. Coaches are great at asking questions, providing suggestions and guidance and helping you to monitor progress.

For change to take hold, it is imperative that you approach the process from a different perspective than you have in the past. It's been said that "If you keep doing what you're doing, you'll keep getting what you've got." So it follows that if you don't like what you've got, you need to do something different. When you begin to seeand actin new way, you change your beliefs. When beliefs change, behaviors change too.

So how do you know when it's time to work with a coach?

• You've noticed a pattern. And you just can't seem to break it on your own.
• Your motivation is gone. A coach can help you gain confidence and give you support. You begin to believe you really can do it.
• You know you just can't do it alone. A great coach will help you make a plan, think through obstacles and celebrate successes.
• You need accountability. Unlike a friend who may be predisposed to letting you off the hook, a coach often becomes someone who helps you learn how to consistently move toward what you've identified as being important.

The first step in choosing the right coach is determining your overall main objective. In what areas of life are you hoping to make changes? If you have multiple objectives, at some point you may employ multiple coaches. But for now, hone in on one area of focus.

Once you have your goal somewhat clarified, it's time for action. Ask yourself who might be a resource as you begin to make this change. Ask people you know and trust whom they might recommend to help you reach your objectives. Research your prospective advisor to see whether their philosophy and style meshes well with your needs. Then, plan a brief exploratory session with your potential coach. This can be in person, via Skype or by phone. Some professionals charge for initial sessions, some don't. Don't let cost of services be too great a factor in your decision. While you certainly want to use your resources effectively, that doesn't always mean selecting a "value priced" coach or coaching package. Trust your instincts. Go with the one who can help get you where you intend to go.

A good coach has a variety of tools and techniques. For example, in my own coaching practice, most of my clients are working toward healthier habits and lifestyles. In my work with these folks I might use the circle of life to open a discussion about where they may feel stuck. Or I might suggest the daily habits checklist. Most of my clients begin their journey by creating a vision boardoften a collage of images that represents their goals. This exercise creates an empowering declaration of intent and results in a tangible big-picture vision. I don't always use such tools and I don't have a pre-set program that I simply put everyone through. Each person is unique and individual, and you'll want to find a coach that recognizes that what works for some, may not work for all.

We are continually adding new classes, workshops and talks to the schedule. Go to our website calendar for the latest additions and more details. A gift certificate to a Fork in the Road class (or a paid, personalized 6-month program) is a thoughtful gift!

FEBRUARY

Living Gluten-Free
Thursday, February 16, 6:00 - 7:30 p.m.
West Des Moines Community Education

Learn to make delicious, quick and easy sugar-free, dairy-free, gluten-free delights!

This class is sold out. There is a wait list.
To Register: (515) 633-5007 or go to www.wdmcs.org/district/commed/index.php 

Drink in Health
Friday, February 17, 6:00 p.m. - 7:30 p.m.
R Studio
3988 NW Urbandale Drive, Des Moines

Learn about all sorts of liquid concoctionstreats that are low-calorie, easy to make and that don't leave you with a sink full of dishes!

To Register: meetup.com/RawFoodDSM/   $15

Juices + Smoothies + Liquid Energy
Saturday, February 18, 9:30 a.m. - 11:30 a.m.
Bolton + Hay
2701 Delaware Avenue, Des Moines

Put down those canned energy drinks full of sugar and caffeine and power up with a healthy high! Discover the difference between juices and smoothies, and which supplements you can add to your drinks to receive even more health benefits.

To Register: meetup.com/RawFoodDSM/   $60

Kick the Can: Make Your Own Blender Soups
Monday, February 20, 6:00 - 7:30 p.m.
Central Library Meeting Rooms
1000 Grand Avenue, Des Moines

Improve your "nutritional literacy" at the library! Come learn how easy it is to make soups that are m-mm good for you! Think of them as a savory version of a smoothie.

To Register: www.pldminfo.org    No cost

MARCH

Gluten-free Yummies for Picky Tummies!
Saturday, March 3, 9:30 a.m. - 11:30 a.m.
Bolton + Hay, 2701 Delaware Avenue, Des Moines

Indulge your taste buds and enjoy learning easy and delicious recipes for breakfast, lunch, dinner- even snacks and desserts-all yummy and gluten-free!

To Register: meetup.com/RawFoodDSM/   $60

Fast Food Redefined
Monday, March 26, 6:00 - 7:30 p.m.
West Des Moines Community Education

Want to prepare healthy and delicious "fast food" in less time than it takes to order a pizza? The recipes in this class are nutritious and take less than 20 minutes to prepare.

To Register: (515) 633-5007 or go to www.wdmcs.org/district/commed/index.php 

Natural Living Expo
Saturday, March 31, 10:00 a.m. - 5:00 p.m.
Sunday, April 1, 11:00 a.m. - 4:00 p.m.
Veterans Memorial Auditorium
833 Fifth Avenue, Des Moines

Admission: $5 for adults

Please join us for Iowa's largest Natural Living Expo brought to you by passionate local community builders. Visit over 100 exhibitorsincluding Fork in the Roadoffering green, natural, healthy, organic, holistic, renewable, reusable goods and services.

APRIL

Cakes and Pies That Won't Go To Your Thighs
Saturday, April 7, 9:30 a.m. - 11:30 a.m.
Bolton + Hay, 2701 Delaware Avenue, Des Moines

Unlike the sugar plum fairy, pastries that are good for you actually DO exist. Whether your sweet tooth craves decadent chocolate or juicy fruits, you'll never have to skip dessert again.

To Register: meetup.com/RawFoodDSM/   $60

Take Five! Five-minute Healthy Lunches
Saturday, April 21, 9:30 a.m. - 11:30 a.m.
Bolton + Hay, 2701 Delaware Avenue, Des Moines

In this class, holistic nutrition coach and chef Sheree Clark will help you learn how to whip up a week's worth of tasty and healthy lunches in a hurry-to eat at home, at work or on-the-go.

To Register: meetup.com/RawFoodDSM/   $60

MAY

Yoga Nature Retreat
Friday, May 18 - Sunday, May 20, 2012
Honey Creek Resort, 12633 Resort Drive, Moravia, Iowa

Space is limited: Please register early
Retreat Cost: $50
Questions: Call (877) 677-3344

Please join us for what promises to be a fabulous weekend of yoga and educational presentations. Sheree will be doing a talk on Saturday.

Hot Chocolate Smoothie Recipe

Yield: 1 serving
Equipment: Blender

Forget dairy hot chocolate, here's a winter treat that's rich in potassium, flavonoids and flavor!

Ingredients:
1 cup hot water
2 teaspoons organic chocolate powder
1 ripe banana
small pinch grated nutmeg

1/4 teaspoon ground cinnamon

2 teaspoons honey  

Combine all ingredients in a high speed blender and serve immediately.