Sports Psychology Coaching for Athletes

What to Expect in the First 3 Sessions

If you’re searching for online relationship coaching in Canada, online couples coaching, relationship coaching Vancouver, relationship coach BC, or relationship coaching Ontario, you’re probably not looking for “tips.” You’re looking for a way out of the same painful loop—blow-ups, shutdowns, defensiveness, resentment, distance, or the feeling that you’re living like roommates.

Strong & Connected offers therapy-informed relationship coaching grounded in Relational Life Therapy (RLT)—a practical, skills-based approach focused on accountability, emotional regulation, communication, and repair.

Important note: Strong & Connected provides relationship coaching and psychoeducation, not regulated psychotherapy services.

Helpful links (internal):

• How Online Coaching Works: https://strongandconnected.com/how-online-coaching-works
• Coaching vs Therapy: https://strongandconnected.com/coaching-vs-therapy
• Relational Life Therapy: https://strongandconnected.com/relational-life-therapy
• FAQs: https://strongandconnected.com/faqs

Service pages (internal):

• For Couples: https://strongandconnected.com/for-couples
• For Men: https://strongandconnected.com/for-men
• For Boys: https://strongandconnected.com/for-boys

External references:

• Relational Life Institute: https://relationallife.com/
• Terry Real: https://terryreal.com/
• Gottman Institute: https://www.gottman.com/
• APA overview of psychotherapy (for therapy vs coaching clarity): https://www.apa.org/topics/psychotherapy

Before Session 1: How to Set Yourself Up for Results

Online coaching works best when you treat it like skill-building, not a performance review.

• Choose a private space (headphones help).
• Use a stable connection and a device with a camera (laptop is      ideal).
• Bring one real example: a recent argument, recurring topic,      or familiar “loop.”
• If you’re a couple, joining from the same room can help (not      required).

Session 1: Clarity + Goals + The Pattern You’re Stuck In

Session 1 is about getting specific—without turning your relationship into a courtroom.

What we focus on

• The repeating cycle (your “dance”) that keeps you stuck
• The triggers that light it up (timing, tone, stress, key topics)
• How each person protects themselves under pressure (defensiveness,      withdrawal, counterattack, shutdown)
• What you actually want instead—stated as clear outcomes

What you leave with

• 1–3 concrete goals for the work
• A simple map of your pattern (so you can spot it early)
• One practical tool to reduce escalation this week

Session 2: Your First Skill Upgrade (Communication Under Stress)

Session 2 is where many people start to feel momentum—because we shift from insight to practice.

What we focus on

We choose the highest-leverage skill based on your pattern, such as:

• Speaking honestly without criticism or contempt
• Making clean requests (instead of pressure, sarcasm, or      withdrawal)
• Listening without defensiveness
• De-escalation moves that prevent the argument from turning into a      blow-up or shutdown

In RLT terms, this is where we start identifying losing strategies—moves that may feel protective, but reliably damage connection over time.

What you practice

You’ll practice a short, structured dialogue in-session so it’s usable at home—then you’ll get a simple plan for practicing during the week.

Session 3: Repair + Accountability (The Relationship Superpower)

Most relationships don’t fail because conflict exists. They fail because conflict doesn’t get repaired.

What we focus on

• Owning impact (not debating intention)
• Apologizing without “but”
• Making a specific change request
• Repairing quickly so resentment doesn’t harden
• Boundaries when a painful pattern repeats

What you leave with

• A repeatable repair framework you can use the same day
• A plan for “what we do next time” (instead of repeating the same      fight)
• Clearer boundaries that protect connection rather than escalate      power struggles

If you’re in a “stay or go” season:

• Discernment support (internal): https://strongandconnected.com/discernment
      And if you searched “couples therapy Vancouver” but want skills-based      help:
• Couples Therapy Vancouver page (internal): https://strongandconnected.com/couples-therapy-vancouver

What Changes After 3 Sessions?

With consistent practice, many clients notice improvement in at least one of these areas by Session 3:

• Less escalation and less shutdown
• Clearer requests and better listening
• Faster repair after conflict
• More boundaries and less resentment
• More “we’re on the same team” energy

This is clear guidance, no blame, real direction—with the expectation that change comes from practice, not just insight.

Fit: Is This the Right Next Step?

This is a strong fit if you:

• want real tools—not just rehashing the past
• value accountability delivered with respect
• are willing to look honestly at impact (not only intention)
• want to move from power struggles to connection

This may not be the right fit if:

• there’s fear, intimidation, coercion, or violence in the      relationship
• severe mental health symptoms require regulated clinical treatment
• you need diagnosis or crisis support

If you’re unsure, start here:

• Coaching vs Therapy: https://strongandconnected.com/coaching-vs-therapy
• Contact: https://strongandconnected.com/contact

Start With a Free Consultation

If you’re considering coaching for yourself, your son, or your relationship, the best next step is a conversation.

A free consultation allows you to:

• Talk openly about what’s not working
• Identify patterns keeping you stuck
• Decide whether this approach is the right fit

Book a free consultation: https://strongandconnected.com/contact
No pressure. No obligation. Just clarity.