A 12-WEEK GUIDED JOURNEY

BECOME YOUR
BEST SELF
Holistic coaching for personal growth
and life transformation

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“This is a journey with no final
destination; there are only
stops along the way.”

Kylie Gates

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WELCOME

This guided journey is all about nurturing What this coaching includes … Meet Kylie
and nourishing your whole self. It’s been
designed by Kylie Gates to help you delve • Learning that you can take at your own
into self-discovery and fuel your mental, pace – it will take about 12 weeks to
emotional, physical and spiritual health. progress through the journey
• 3 modules featuring short videos and
You’ll learn new ways of thinking and discover follow-up activities Kylie Gates has dedicated her life to helping
life‑changing self-care techniques. You’ll • Personalized advice from Kylie Gates others see and become the best versions of
create positive change by taking small easy- themselves. As Les Mills Creative Director
to-action steps to find balance and focus in and Head Program Coach, she’s coached
your wellness journey. thousands of instructors and motivated
millions of movers leading BODYPUMP™
It will set you up for a lifetime of continued and BODYBALANCE™ workouts. She is
growth so that you can become your best self. also a Master Certified Integrative Wellness
and Life Coach, a certified professional
coach in transformational coaching and an
Australian Level 1 200-hour certified yoga
instructor. You’ll get to enjoy Kylie’s warmth,
understanding and openness as you move
through this journey.

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WELLNESS In this first module, we cover what is
wellness and self-care, our different body

COACHING systems, finding our ‘Why’, and we provide

an introduction to journaling. Please move

MODULE 1 through this module at a pace that works

for you.

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WHAT IS WELLNESS
AND SELF-CARE?

Watch and learn the fundamentals of

TASK
wellness and how making an effort to
balance these fundamentals will lead to Make a quick note of where you feel things are
long‑term wellbeing. IN balance and where you feel things are OUT
of balance. Don’t think too long or hard about
this, at this stage, the idea is to just go with
your gut feeling and get something down…

Quick thoughts

T H I N G S T H AT F E E L I N B A L A N C E :

Wellness Coaching 1: What is Wellness + Self Care?

T H I N G S T H AT F E E L O U T O F B A L A N C E :
“I was able to tap into my
authentic self and unleash
skills I never knew existed.”
Paula, coaching participant.

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OUR 4 BODY
SYSTEMS

Discover the different aspects of our different

TASK
body systems – the mental, emotional,
physical and spirtual – and how they interact Spend some time thinking about your
and influence our overall wellbeing. different body systems and complete
your wellbeing action plan. Use the
template on the next page.

Wellness Coaching 2: Our 4 body systems

“It’s been eye-opening,

sometimes uncomfortable …
I have a greater sense of
fulfillment of purpose.”
Priya, coaching participant.

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MY ACTION
PLAN

WHAT FEELS IN BALANCE WHAT FEELS OUT OF BALANCE SELF CARE NEEDED ONE SMALL ACTION TO TAKE

MENTAL

EMOTIONAL

PHYSICAL

SPIRITUAL

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FINDING TASK

YOUR WHY Clear your head (perhaps go for a walk or do a workout), then find a quiet space and start thinking
about your Why. What are the reasons you want wellness in your life? Record your thoughts below.

My Whys

My Why or reason for being healthy is: My Why or reason for being in my career is:

Why is it that you want to create the best

version of yourself? At the core of you is your
‘Why’ – your personal reasons for why you do
what you do and why you want certain things
in your life. Your Why comes from your heart
My Why or reason for creating more balance is: My Why or reason for being in a relationship is:
and it enables you to set an intention. It’s this
intention that creates our thoughts, and our
thoughts then lead to our actions.

My Why or reason for working on mobility is: Add any additional Whys:

My Why or reason for understanding myself

Wellness Coaching 3: Finding your Why

better is:

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WELLNESS
JOURNALING

A Wellness Journal is one of the most

TASK
useful tools you can use in this journey.
Your Wellness Journal provides a place Start a Wellness Journal. Every day spend
where you can communicate freely; acting 5-10 minutes filling in your Wellness Journal.
as a tool for planning and achieving your You can use the template on the next page
goals – people who track their action steps or create your own.
are more successful at achieving goals and
creating new habits that allow for success. Like fitness, the secret to success is being
consistent. Aim to keep this daily journaling
Your Wellness Journal is a great place for going throughout this coaching journey –
you to really begin checking your internal and beyond. Keep adding small actions to
landscape, connecting with your four body build your action plan of what you’re going to
systems and your self-care rituals. work on. These daily actions are important
steps towards creating the best version

“It helped me unravel my of yourself.

thoughts and make some

pretty significant life-
changing decisions”
Paula, coaching participant.

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MY WELLNESS
JOURNAL
Wellness Journal template: You can print
copies of this template and use it each day.

Wellness Journal day #: Date: Self-care ritual:

Exercise: What action have you taken to look after yourself? ie. Setting boundaries with
your time.
What physical activity did you do today, and how did it make you feel?

Overall, today I felt:

Nutrition:
Think mentally, emotionally, physically and spiritually . How were your energy
What did you eat today, and how did it make you feel? levels, thoughts and emotions throughout the day?

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WELLNESS In this second module, we introduce the
idea of the root system and start exploring

COACHING our values, habits and beliefs. Please move

through this module at a pace that works

MODULE 2 for you.

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YOUR ROOT
Relationships

Results

SYSTEM
Happiness

Money

Health

Fulfillment
Motivation

FRUITS
Just like with any tree, to enjoy the fruits
of improved wellness your root system Stories Worthiness
ROOTS
needs to be in great health. Because we are
Beliefs Peace
constantly changing and growing we should
always be caring and nurturing our root Habits Fear

system. Watch this video to find out how.

Purpose

TASK

It’s time to reflect on your roots and fruits and How do I want to show up in this world?
think big. Find a quiet space and ask yourself
these powerful questions.

What do I want to grow and expand into?

Wellness Coaching 4: Planting the root system
What’s important and meaningful for me?

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YOUR
VALUES

Values guide your behavior. They represent Step 2: In the middle column write down a VALUES IMPORTANCE ACTIONS THAT DEMONSTRATE THIS
the direction that you want to head in, and number from 1 – 10 to indicate how important TO ME VALUE AND HOW CONSISTENTLY YOU
DEMONSTRATE THE ACTIONS
will help you shape a vital, fulfilling and each value is to you (1 = not very important,
meaningful life. 10 = very important). It is ok to have the same Example: Love Making time for meaningful relationships.
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and connection 7 – I do this quite consistently.
number for multiple values.
Not waiting until I am ready to commit fully
Example:
TASK Growth
9 to something – I jump in because growth is
Step 3: In the last column think about what important to me. 8 – I do this consistently.

Spend time thinking about your core values actions you currently demonstrate that
and use the following chart to identify what are consistent with this value. Rate how
matters most to you. consistently you demonstrate these actions
(1 = not consistently, 10 = very consistently).
Step 1: Record your core values in the first
column. Ask yourself: Once you’ve completed the table, you’ll
notice some values and actions will stand out.
• What matters to me most in my life? You’ll get a greater sense of what’s important
• What qualities do I want to demonstrate to you, how often your actions support your
in my life? values, and where change could occur.
• What do I want to stand for in my life, my Reflecting on this will help you identify your
community, the world? core values, and the actions that help bring
these values to life.

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LET’S TALK TASK

HABITS Follow the steps below to identify new habits

that could be most valuable for you.
Think about one of your current habits that
you would like to change. Write the behavior
pattern here:
Name three people you admire:
1.

2.

In order to start creating a better life for 3.

yourself, you have to start acting like the Keep in mind that the science of behavior
person you want to be in the future. Now take a few minutes to imagine the habits tells us that it’s hard to change an old habit
That’s where habits come in. these people might have that help make unless you have a new one to replace it with.
them successful in a way you admire. Write So let’s come up with a new habit now. Write
your thoughts here: your new habit (that will replace the habit
above) below:

My new habit will be:

Describe habits you don’t currently have but

Describe systems you can put in place to
Wellness Coaching 5: Habits would like:
make habit formation easier (reference the
habit hacks on the next page):

“I am now a better version

of myself.”
Eliza, coaching participant.

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HABIT
HACKS

1. Make it visible: If you aim to drink more water, don’t just rely on remembering 3. Track your progress: Science suggests that when we track our progress we
to drink more water. Keep your water bottle with you always and plan key are more likely to stay on track. This can be as simple as using a calendar and
moments in the day to fill it up. It could be when you get your morning coffee, ticking off the days when you make your new habits stick.
at morning tea, lunch, afternoon tea and then dinner. If you make sure you’re
bottle is ready to be refilled at these key points, you’ll easily get through your 4: Create a plan: Failing to plan is planning to fail. It can be as simple as writing
daily water quota. down a short list of actions that will intend to take. It’s also important to create
a backup plan which details what you’re going to do if life gets in the way.
2. Remove temptation: If you’re trying to make a change in your nutrition
remove the foods you can’t resist from your home. Or if you’re trying to ween 5: Tell others: Make yourself accountable by sharing your desires for your habit
yourself off your phone, put it in another room. change with a friend. It will be a bonus if they choose to join you, as this can help
boost your motivation levels.

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LET’S TALK
BELIEFS

When you are ready, think about the limiting

belief you are going to replace with an
empowering belief. Write it down below and
also place it on a mirror or somewhere you
can see it daily.

My empowering belief:

Wellness Coaching 6: Beliefs

After watching the above video you’ll have “I had a lot of anxiety
Top tip: Another powerful tool is to physically
a better idea about how a limiting belief can
take your limiting belief and ‘squash
and was struggling …
block you from your goals and dreams – and
the actions you can take to replace it with an it’. This involves, writing it on a piece of but now I have developed
empowering belief. paper and then tearing it up. You can then an incredible sense of
replace it with your empowering belief, this awareness … I realize the
empowering belief can then become like your
root of the problems and
daily affirmation.
what makes me happy.”
Otto, coaching participant.

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WELLNESS In this third and final module, we celebrate
how you’ve progressed during this journey

COACHING and help you fine-tune how you use your time,
energy and resources. We also set you up

MODULE 3 with some self-care tools and resources that

will set you up for ongoing growth for years
to come.

Wellness Coaching 7: Celebrating + Budgeting

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LET’S
CELEBRATE

This is an opportunity to recognize the

TASK
learning and growth you’ve made and
channel it for ongoing success. Find a quiet space, grab a pen, and write What will you do to celebrate and
down how you feel about your wins. Reflect acknowledge your achievements?
on this journey and ask yourself …

What am I most proud of?

What surprised me about what I have

achieved?
“I now have the insight
to unlock my true potential
by empowering a conscious
connection with my
true self.”
Yaz, coaching participant.

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NOW LET’S Now shape how you would like it things to look. Fill out the fields below to shape
your weekly budget. Reflecting on your core values as you do this will help you

BUDGET prioritize where you want to spend your time, energy, thoughts and resources.

My budget I have energy for connecting with friends

and building relationships    times
Weekly expenses: how much $ for rent, per week.
phone, food, car, etc.
I have the energy to do something nice
Think about how you spend your time, your
for myself for    hours each week.
energy, your thoughts and your resources.
Once you have clarity on this you can start
I have the energy to do errands for   
taking small action steps to become more Weekly fun money and self-care: how
hours each week and I can best do those
intentional in the areas of your life that much $ for eating out, yoga, massage, etc.
errands on        (name the day
matter most.
during the week).

TASK Each week I have the following

I want to allocate $   towards good family obligations:
Make a list of where you are currently
nutrition habits each week.
spending your time, your energy, your
thoughts, and your resources:
I will wake up at    am and go to sleep
before    pm each night during the
I need help with (add the commitments
week. This will give me    hours of
you can’t take care of on your own):
sleep each night.

I have the energy to invest in my health

and fitness for    hours each week.

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SELF-CARE TASK

RITUALS Watch the video and start thinking about self-care rituals that will
help you become your best you.

Take your pick from the list of ideas below, tick what interests you and record
how you’re going to embrace it – you might try just one, or you could do them all!

○ Yoga, stretch, mindful movement, ○ Connect with friends.

meditation and/or breath training. Ideas for connecting:
How you’re going to do it:
(hint: LES MILLS+ has plenty of options)

○ Identify your ‘glimmers’. This means

focusing on moments that bring
Wellness Coaching 8: Self-Care Rituals
○ Start journaling. you joy (such as pet snuggles,
How you’re going to do it: (hint: template admiring flowers).
at the beginning of this guide) How you’re going to find glimmers

○ Spend time in nature. ○ Other self-care rituals to try:

Ideas to get started:

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CHOOSE
HAPPY

TASK

Delve deep and reflect on your values and true happiness.

Fill up the box below with things that make you happy
– and make sure to come back and reflect on this regularly!

Wellness Coaching 9: Happiness

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BONUS CONTENT:

CALMING Smile more, stress less and sleep better by adding small doses of wellness
to your regular routine. This Calming Calendar has short 5–15 minute

CALENDAR snippets of micro wellness that you can easily incorporate into your day.
These sessions are all available with a LES MILLS+ Premium membership.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

MEDITATION #06 LES MILLS STRETCH #01 BODYBALANCE #81 ACTIVE RECOVERY #01 MEDITATION #04 YOGA #03 LES MILLS MINDFULNESS
I Am Enough 7min Spinal Mobility 15min Meditation 10min Full Body Foam Rolling 10min Meditation on Acceptance 12min Yoga Break 7min Body Scan 15min

“The words we say to ourselves “If you have 10mins to look at your phone “Foam rolling can relieve muscle “Foam rolling can relieve muscle “Bite sized yoga poses can help target the “Learn how to relax every part
determine our reality, so make them you have 10mins to do this!” tightness, soreness, and inflammation, tightness, soreness, and inflammation, trouble areas.” of your body “
positive and powerful.” and increase your joint range of motion.” and increase your joint range of motion.”

BODYBALANCE #71 LES MILLS STRETCH #01 BREATH WORK #01 ACTIVE RECOVERY #03 MEDITATION #01 YOGA #04 MEDITATION #07
Meditation 7min Hip Mobility 15min Duality and Depth 6min Lower Body Foam Rolling 10min Meditation with Fraser 16min Sun Salutations 6min Gratitude 7min

“Your hips will never regret “Learn the basics to meditation.” “Sun salutations awaken the body, mind “Gratitude helps switch the
these stretches.” and spirit.” mental chatter.”

MEDITATION #03 LES MILLS STRETCH #01 BODYBALANCE #79 MINDFUL MOVEMENT #02 MEDITATION #05 ACTIVE RECOVERY #04 MINDFUL MOVEMENT #04
Guided Sleep Practice 6min Upper Body Mobility 15min Meditation 9min Mobilize Your Hips 19min Work to Home 9min Using A Massage Ball 10min Quick Posture Reset 10min
State Change

“The perfect remedy to quieten the mind.” “We have become professional sitters so “Everyone’s body needs this!”
we all need this!”

BODYBALANCE #77 LES MILLS STRETCH #06 MEDITATION #01 ACTIVE RECOVERY #02 LES MILLS MINDFULNESS MINDFUL MOVEMENT #01 LES MILLS MINDFULNESS
Meditation 10min Hip Mobility 15min Breathing 13min Upper Body Foam Rolling 10min Noting Thoughts 15min Neck and Shoulder Reset 10min Boxing Thoughts 15min

“Research shows just 5mins of meditation “Our hips can be challenging to stretch, “If we can observe our thoughts we can “The perfect way to release built up
a day can help with stress.” but with practice you’ll grow to love it – chose which thoughts we want to have.” tension from looking down at computers
it’s all about the after feels!” and phones.”

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BONUS CONTENT:

WELLNESS
RESET

As you move through your personal growth

journey you may also like to follow the
LES MILLS+ Wellness Reset, which can
be accessed by anyone with a LES MILLS+
Premium membership. This Reset involves
six weeks of holistic activities including
BODYBALANCE™, LES MILLS STRETCH™,
meditation, mindfulness and more.

SIGN UP FOR THE WELLNESS RESET

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