In the fast-paced whirlwind of modern life, where stress and exhaustion often reign supreme, finding a path to wellness can feel like navigating through a dense fog. Yet, amidst the chaos, there are luminaries who have not only discovered the route to balance and vitality but have made it their life’s mission to guide others along this transformative journey. Enter Raina Denali Rooney, a beacon of inspiration and empowerment in the realm of health and wellness coaching. As the Owner and Founder of Raina Denali Coaching, Raina brings a wealth of personal experience, extensive training, and a heartfelt commitment to her practice. Drawing upon her credentials as a Board Certified Health & Wellness Coach, Raina channels her passion for self-care and holistic well-being into a coaching practice that transcends conventional boundaries. Join Mystic Mag as we delve into the wisdom and experience of Raina Denali Rooney, navigating the labyrinth of wellness with grace, authenticity, and unwavering dedication.
Can you share some insights into your approach for helping 9-5 professionals establish sustainable healthy habits amidst their busy schedules?
I would say that’s a good summary of who I’m working with: busy professionals who are struggling to adopt healthy habits. But what are these healthy habits? They encompass nutrition, exercise, stress management, sufficient sleep, and daily routines. Each individual may have different interpretations of what it means to be healthy. Therefore, my approach involves customizing a bespoke program tailored to their specific needs. I conduct a brief intake session initially (complimentary 30 min Healthy Habit Assessment Call), followed by creating a roadmap or coaching plan during our first 1 hour (paid) session. This roadmap allows both myself and the client to understand the big picture – what they aim to achieve in the next few months and how they envision themselves feeling, being and acting on a daily basis when they have achieved their health goals/created their healthy habits. We then zoom into the present moment and develop smaller actionable steps that the client can take on a weekly basis that aligns with their big picture vision and long-term goals.
I don’t offer pre-set modules or a one-size-fits-all program. Instead, I tailor my content and guidance based on our initial discussions in the coaching plan session. All of my clients will have access to my notes, feedback and personalized resources from our sessions.
Stress reduction is crucial in today’s fast-paced world. What strategies do you recommend to your clients for effectively managing stress while juggling demanding work schedules?
There are so many options, and I love brainstorming strategies with my clients and figuring out what’s going to work best for them. I always like to ask, “what types of stress management activities have you tried in the past? There are the “classics” or more well known activities such as meditation or breathing exercises. With that being said, I have clients who have expressed that they don’t enjoy meditation or struggle to sit still and quiet their minds. In such cases, we explore alternative practices and ideas. For instance, another way to practice meditation could be going for a mindful walk, engaging in mindful coloring, or trying out a mindful eating practice. Additionally, another strategy to try if you’re feeling stressed and overwhelmed with your to-do list, is implementing time management techniques like the Pomodoro technique. This technique has you set a timer to work for 25 minutes and then take a 5-minute break. Doing this can help increase focus and productivity while allowing for scheduled rest periods.
Another stress management strategy I like to dive into with my clients is establishing a self-care routine. I’ve created a workbook that guides individuals through building a comprehensive self-care routine that encompasses various dimensions of health: physical, mental, emotional, spiritual, and environmental. Clients can identify which areas they need the most support in and select self-care activities accordingly.
I also emphasize the importance of support systems. Whether it’s building friendships, seeking therapy resources, or practicing journaling, having a support network can significantly reduce stress and enhance overall well-being. Journaling, or more specifically doing a “brain dump” especially before bedtime, can be particularly beneficial for those struggling with sleep due to racing thoughts and feeling “wired and tired.” By jotting down worries and to-do lists, individuals can clear their minds and allow themselves to relax which will promote better sleep quality.
Ultimately, it’s about experimenting with different techniques and finding what resonates best with each individual. In our coaching sessions, we try out various stress-relieving techniques, and if something doesn’t work, we pivot and explore other options. The goal is to empower my clients to discover what works best for them and to support them along their journey towards better health and well-being. My goal is to help you make healthy habits doable and sustainable long term.
What type of services do you offer?
I work virtually one-on-one with my clients. I don’t have a group program, as I mentioned earlier. Instead, I create a customized coaching plan or roadmap for you at the beginning of our sessions. Typically, we meet live every two weeks, either via Zoom or phone calls, based on your preference. Additionally, I check in with you on Mondays and Fridays via text.
On Mondays, I send a little motivational message or encouragement based on the feedback you shared with me from the previous week about your goals. Then, on Fridays, I provide a check-in form for you to do a self-review of your week, reflecting on your goal progress and any challenges you faced. You fill this out over the weekend, and on Mondays, I also provide feedback based on what you shared in your check in form.
I utilize a platform that allows clients to track their sleep, nutrition, and movement activities. However, I don’t require all clients to fill out every aspect or track all of these areas. Instead, I encourage you to focus on what’s most meaningful and useful to you. Some clients track only their food for accountability, while others focus on logging their sleep to identify patterns. I appreciate having this platform to provide real-time feedback and support to my clients.
I also incorporate a variety of assessments and tools tailored to your needs. For example, if you need personalized nutrition guidance, I can provide general guidelines that are specific to your goals. I also use a strength assessment to help you identify your strengths and see how they can support you in achieving your goals. This assessment helps both of us tailor our approach to utilize your strengths and preferences when working on your goals.
Many individuals struggle with consistency when it comes to maintaining healthy habits. How do you help your clients stay motivated and committed to their wellness journey in the long term?
That’s a great question, and it’s something we all struggle with, for sure. After we create your coaching plan at the beginning, we figure out what your big picture goals are. Then, we zoom into right now and set weekly goals that bring you closer to your big picture goal. Breaking down your bigger goal or vision into smaller steps is one way to stay consistent. And, of course, having an accountability buddy (like your coach) checking in with you weekly also helps people stay consistent. With that being said, my goal as a coach is to instill self-accountability strategies. This can be achieved by using apps, creating tracking systems in your journal or planner, or informing someone in your support system. We brainstorm different ways to help you stay accountable to yourself in order to ensure you continue to progress beyond our sessions and time together.
During every session, I make note of the significant wins you share with me from the past week and track them throughout our time together. Whether we’re working together for 6 or 12 weeks, you can see these wins in your session notes and notice your progress timeline. Reviewing these wins with clients often leads to big “aha” moments, and they can see all the small steps and milestones that added up to achieving their big picture goal.
Another aspect that aids in consistency is cultivating a growth mindset. This involves encouraging self-compassion by noticing and addressing negative thoughts or energy dips with curiosity rather than self-criticism. Understanding your own thought patterns, behaviors, preferences, and triggers is key. For instance, if office treats tempt you on Fridays, you can plan your meals and activities throughout the day to accommodate indulging in those treats guilt-free or maybe you think about your big picture vision and progress steps you’ve made so far and you decide to make a different choice.
The key to consistency is avoiding an all-or-nothing approach and using tools that will help you practice “progress over perfection”, especially during challenging times. Instead of giving up when things get tough, we focus on finding the next best step, choice, action or thought that moves you forward.
I emphasize working on mindset and practicing self-compassion exercises with my clients so they are able to make healthy habits that are doable and sustainable for the long run. I’m committed to supporting my clients for as long as they need it. Typically, by the three-month mark, clients start seeing significant changes and have a solid foundation to continue their journey independently. However, if they still require assistance, we can always extend our collaboration and continue working together towards their goals.
Personalized approaches are often the most effective. How do you tailor your coaching methods to meet the unique needs and circumstances of each client?
In my original intake form, and during our Healthy Habits Assessment call, I inquire about how you prefer to be coached and communicated with. Coaching is an interesting space because we’re not supposed to “tell” you what to do. Humans, in general, don’t respond well to being told what to do; there’s a natural resistance, whether conscious or not. I see coaching as helping individuals talk themselves into change. I ask questions that encourage self-reflection, and allow you to express what you want to do while guiding you through the process.
However, some clients prefer a more direct approach. They may ask for a written, explicit plan. In such cases, I accommodate this request. I’m currently working with a client who prefers this style, which differs from my typical coaching technique. Nonetheless, I’m adaptable and strive to meet my clients where they’re at and provide what they need.
Another aspect I consider when personalizing your coaching sessions is asking about your preferred learning style. Do you prefer visual aids, hands-on activities, or resources? I enjoy sharing articles, videos, podcasts, and other materials with my clients. However, if a client expresses a dislike for such resources, we focus on interactive exercises and practices during our coaching sessions, scaling back on resource sharing accordingly.
