One-on-One Coaching Prompts

Use this script to guide a 5-minute, one-on-one discussion about each student’s quiz results. Read each section aloud, pause for the student’s response, and use the follow-up prompts as needed to deepen the conversation.

1. Opening (30 seconds)

Teacher: “Great job finishing the quiz! Now, let’s go through your results together so we can celebrate your strengths and spot areas to grow.”

2. Highlighting Strengths (1 minute)

Teacher: “I noticed you scored highest in [insert strongest area]. That’s awesome!”
Teacher: “What part of the quiz do you feel you did best on?”

Follow-Up Prompts:

• “What habits or activities helped you perform well there?”
• “How do you think you developed that strength?”

3. Exploring Surprises (1 minute)

Teacher: “Sometimes our results surprise us. Let’s see if anything caught you off guard.”
Teacher: “Was there a result that surprised you?”

Follow-Up Prompts:

• “Why do you think that result was unexpected?”
• “What might have contributed to that surprise?”

4. Identifying Growth Areas (1 minute)

Teacher: “Now, let’s look at where you have room to improve.”
Teacher: “Which result do you feel shows the biggest opportunity to grow?”

Follow-Up Prompts:

• “What makes you want to focus on this area?”
• “What challenges might you face when working on it?”
• “What’s one small step you could take this week to start improving?”

5. Providing Feedback (1 minute)

Teacher: “Here’s some feedback to help you make progress:”

• Point 1 from the Personal Feedback Guide.
• Point 2 from the Personal Feedback Guide.
  Teacher: “Does this feedback make sense? Do you have any questions?”

Follow-Up Prompt:

• “How could you use this feedback in your workouts or daily routine?”

6. Transition to Goal-Setting (30 seconds)

Teacher: “Fantastic! Now that we’ve talked about your strengths and growth areas, let’s move on to creating a SMART goal together.”

Goal-Setting Map

Use this worksheet to craft a SMART fitness goal. Fill in each section with clear, specific details.

1. Specific

What exactly do I want to achieve? Describe your fitness goal in clear terms (e.g., improve endurance, increase strength, run a specific distance).

2. Measurable

How will I measure my progress? List the metrics or milestones you will track (e.g., number of push-ups, minutes of activity, miles run).

3. Achievable

Why is this goal realistic for me? Note the resources, time, or support you have to reach this goal (e.g., equipment, schedule, guidance).

4. Relevant

How does this goal connect to my overall health and wellness? Explain why achieving this goal matters to you.

5. Time-Bound

By when will I achieve this goal? Set a clear deadline (e.g., in 4 weeks, by June 1).

My Final SMART Goal:

“I will ________________________________________________________________”

Personal Feedback Guide

Use this guide to select targeted feedback statements that best match each student’s quiz results. Choose one or two points to share during your one-on-one coaching.

Cardio Endurance

• 0–2 days/week of activity: Suggest starting with short, 10-minute walks or light jogs 2–3 times this week, then gradually increase duration.
• 3–4 days/week: Commend their consistency and encourage adding interval training (e.g., alternate 1 minute of running with 2 minutes of walking) to boost stamina.
• 5–7 days/week: Excellent! Recommend varying activities (cycling, swimming) to challenge different muscle groups and prevent plateaus.
• Running >20 minutes: Strong endurance—consider tracking pace to work on speed or incorporating hills for extra challenge.

Muscular Strength & Endurance

• 0–5 push-ups: Begin with knee or incline push-ups, aiming for 2–3 sets of 5 reps, 2–3 times per week to build foundational strength.
• 6–10 push-ups: Good base strength—try increasing reps by 2 each session or adding a third set to progress further.
• >10 push-ups: Solid upper-body strength; introduce variations like diamond, decline, or plyometric push-ups to stay challenged.
• Plank <60 seconds: Focus on core engagement—hold a modified plank on knees for 20–30 seconds and add 5–10 seconds each week.
• Plank 60–120 seconds: Strong core endurance—experiment with side planks or plank leg lifts to increase difficulty.
• Plank >120 seconds: Excellent control—maintain form and explore dynamic plank variations (e.g., plank to push-up).

Flexibility

• Very Poor/Poor: Incorporate dynamic stretches (leg swings, arm circles) before workouts and static stretches (hamstring stretch, shoulder stretch) after.
• Fair: Good start—add a brief daily routine (5–7 minutes) targeting major muscle groups post-exercise.
• Good/Excellent: Strong flexibility—try yoga poses (e.g., downward dog, butterfly stretch) or advanced holds to deepen your range.

Nutritional Habits

• 0–2 days of fruits/vegetables: Aim to add one serving of fruit or vegetable to at least one meal daily; smoothies or veggie snacks help ease the habit.
• 3–4 days: Nice effort—incorporate fruits/vegetables into snacks (e.g., carrot sticks with hummus) or mix veggies into soups and omelets.
• 5–7 days: Outstanding—experiment with new produce each week to keep meals interesting and nutritionally diverse.

Overall Coaching Tips

• Emphasize small, consistent steps over perfection and celebrate each achievement.
• Encourage tracking progress in a journal or app to visualize improvements and stay motivated.
• Suggest finding an accountability partner or setting reminders to build routine.
• Remind the student to listen to their body, include rest days, and adjust intensity as needed.

Progress Reflection Journal

Use this journal to capture your thoughts and plan next steps after your Peak Performance Path session.

1. What did you learn about your current fitness habits today?

1. How do you feel about the SMART goal you set, and why does it matter to you?

1. What is one specific action you will take this week to move toward your goal?

1. What challenges or obstacles might come up, and how will you address them?

1. On a scale of 1–5, how motivated are you right now? What will help you stay at that level or higher?

Date: ____________________

Keep this journal handy and update it each week to track your progress and reflect on your journey toward peak performance!