Look at the goal board of your key goals

Whenever they would feel like complaining, they would always know how hard I was working. Alongside the online coaching that I was receiving, I attended more and more practical coaching courses all around the world. Each time there were different coaches, and I got to experience different styles of coaching. They would always pick up on specific areas to help me with my eye for detail, my effort, my understanding of exercises or even correcting some of my techniques. I would watch each coach and make notes on the delivery of their sessions. Were they hands on with their clients? When were they pushing for a little bit more effort, and when had they decided that a set was over? I can't stress enough how important it is to watch other coaches and to receive 121 coaching. You will be blind to so much that goes on during a coaching session or throughout a coaching process if you haven't had it pointed out to you. For example, when observing coaches, I always say to the coaches, `Please tell me when you see an issue that someone else is having, as I want to be able to see it, too. Now can you imagine you're in the kitchen? You're thinking, I'll just try to organize my stuff myself. Now what happens? ELSIE: I don't feel like calling her. I guess I should read the Action Plan. PAULINE: Good idea. Where is it? ELSIE: In the top drawer of my dresser. PAULINE: Can you see yourself getting it? Or would it be better to leave it in the kitchen?

How long would you wait mulling over a possible decision? Ten seconds to this? Ten minutes, right? It all depends on what is at stake. Determine the importance of a decision (How much of an impact will it have on my life? How much will it cost me? Don't Sweat the Small Stuff If it is something as easy as choosing where to go for lunch or what to watch on tv, try to keep things in perspective and keep the decision-making time frame to a minimum. This is closely tied to determining the meaning of a decision-- if it doesn't significantly affect you or others, then don't waste time arguing constantly about your choices. Do Your Research Choking occurs when food or another object gets lodged in the throat and prevents air from getting to the lungs. Choking is life-threatening so you need to act as quickly as possible. WHAT TO LOOK FOR Weak cough or no sound Grabbing the throat with one or two hands Panicked behavior Lips or skin turning from red to blue If the victim can make sounds or is coughing loudly, stand by and let him try to dislodge the object on his own. WHAT TO DO FOR A CHOKING VICTIM If the victim is conscious:

They explain what they see on each person, why it was happening and how to correct it. They show me when someone wasn't working hard enough and explain how to get more from the exercise being performed. I will never forget spending over a month in Tampa, training alongside my friend Ben Pakulski as he prepared for the Arnold Classic bodybuilding show in 2015. I learned so much from watching him train - his attention to detail, his work ethic, and the invaluable tips that he shared about my own training and how to improve my coaching. The best thing about hiring a coach or receiving coaching is that the coach has been where you are right now. They've put in thousands of coaching hours. They know more than you because they've either studied more, they've applied themselves more or they've been in the industry a lot longer. They can see everything that you can't, and they can help you fast track your career by pointing out what you'd otherwise have to work out for yourself. I had various different coaches throughout my career. Each one had a different coaching style; ELSIE: It's okay in my dresser. If anyone comes over, I don't want them to see it. PAULINE: Okay. Can you imagine pulling out the Action Plan and reading it? ELSIE: Yeah. PAULINE: Now, what happens? ELSIE: Probably I remember why I should call her, but I still don't want to. So I do something else instead. PAULINE: What could you remind yourself at this point? ELSIE: That I may as well call her and get it over with.

This may seem intuitive but when it comes to making major decisions -- new cell phone or tablet, car brand, etc -- taking in the time and effort to thoroughly educate yourself about your future investment will mean the difference between product fulfillment and constant dissatisfaction. Get a Well-Informed Opinion It's more than just studying a decision's facts and details -- having a personal opinion can also boost your decision making by giving you the confidence and reassurance that you're making the right choice. Whether it's telling your auto mechanic buddy before buying a car or reviewing Consumer Reports before buying a new kitchen appliance, informed opinions are really beneficial. HOW TO EXERCISE YOUR BRAIN Use all your senses A research conducted in 2015 suggests using all the senses could help strengthen the brain. Consider doing exercises that involve all five of your senses at the same time to give your senses and your brain a workout. You can try to bake a batch of cookies, visit a farmer's market, or try a new restaurant while you're focusing on smelling, touching, degusting, seeing and hearing all at once. Learn a new skill Ask Are you choking? Do you need help? If the victim indicates he needs help, stand beside him and lean him forward at the waist. With the heel of your hand, give five back blows between the shoulder blades. Stand behind the victim and wrap your arms around him. Make a fist and place it, thumb side in, just above his belly button. Grab your fist with your other hand then give five quick abdominal thrusts in an upward motion. Continue alternating between five back blows and five abdominal thrusts until the object is forced out, the person can talk or breathe again or he passes out. If the victim is unconscious: Kneel beside him and put the heel of your hand just above his belly button.

Some would expect me to travel to them in order to learn how to train more efficiently. I flew overseas on multiple occasions when I was being coached by IFBB Pro Milos Sarcev. I would also travel to different parts of the country to train with my great friend Jordan Peters when he was coaching me. Some of my coaches would send detailed programmes; I evaluated the coaching style of every coach that I worked with, the parts that I liked and parts that I didn't think aligned with me. Every coach that I've ever worked with had an impact on how I coach people today. As you'll learn in the Professional sections, your coaching style and level of support will be reflective of your brand standards, the customer experience that you want to create and your brand values. Watching other coaches work allows you to review your own standards and helps you to shape the coaching business and reputation that you want moving forward. You can't improve as a coach and as a professional if the only person you're measuring yourself against is you. Throughout the first ten years of my career, the majority of my income went back into attending practical coaching courses, hiring coaches to work with me and mentoring. That maybe she will help. That if I don't call her then, I may end up not calling at all and miss out on potential help. PAULINE: Good. Then what happens? ELSIE: I call her. PAULINE: And then? ELSIE: Well, she'll either tell me she'll help or she'll say she can't. PAULINE: And if she can't, we can figure out what to do next week. This kind of covert rehearsal using imagery helps you discover practical obstacles and dysfunctional cognitions that could hinder the completion of Action Plans. Be Alert for Clients' Negative Reactions