Before starting your custom program there are a few things you should know. Below you will find some important information that will help with any confusion you might have, as well as help you create the proper mindset for success.
Your Check-In Day
On the day I send you your program you will be assigned a check-in day. This will be your official start day for coaching, and your check-in will fall on the same day of every week.
You will be responsible for going to your check-in link (below), filling out your weekly check-in questionnaire, and having it submitted by noon CST (central standard time) every week. Use this link to see what CST is in relation to your time.
Here is your check-in link – https://coachcalorie.com/coaching-check-in/
If you think you’ll have trouble submitting it on your check-in day please plan ahead and submit it the day before 👍. I will still respond on your scheduled check-in day. Remember, I won’t be prompting you to check in. It is your responsibility to get this done.
I will be recording a custom 5-15 minute video response that goes over your answers. I’ll address your struggles, make adjustments to your program, and give you specific action items for the following week.
Bookmark or keep your check-in link in a safe place. You will be using it every week.
It is your responsibility to have this submitted on time every week. While every effort will be made to address late check-ins, there is no guarantee it will be possible.
My ultimate goal is to give you the confidence to be able to take over your journey on your own. To do that I’ve built in what I call “Self-Sufficiency Weeks” for one week out of every 13 week block.
Before one of these weeks begins you will receive coaching materials (a video and written instructions) on what to do. Your goal is to follow those guidelines as best you can on your own for that week. I will be unavailable during these weeks.
Once that week is over we will discuss any struggles you had at your check-in and put a plan into place for your next Self-Sufficiency Week.
Every client goes through these weeks at the same time. For some people their first Self-Sufficiency Week will fall shortly after they begin coaching. For others it could be months.
Either way it’ll be OK. Do your best and we’ll work on the struggles together.
We will be observing 10 bank holidays every year (see calendar above for specific dates).
During the weeks these holidays are in effect, everyone’s check-in that is scheduled on or after that holiday for the week will be pushed back one day. It will return to your normal check-in day the following week.
For example, if Labor Day is on a Monday and your check-in day is that Monday, it will be pushed to Tuesday. If it was on Tuesday it will be pushed to Wednesday. etc
If a holiday falls mid-week, such as July 4th (Thursday), the only check-ins affected will be those that fall on Thursday or Friday since they fall on or after the holiday for the week. In that case those people will check in one day later.
Your program includes one official check-in and video response every week. In addition to that, you have unlimited priority email access to me in case you have a question or struggle pop up between check-ins.
My availability for email support is noted on the 2019 Coaching Calendar. I am available any day that is not a holiday, weekend, or self-sufficiency week.
Going forward all email correspondence should use the following email address – firstname.lastname@example.org
This will ensure you get a priority response from me. 95% of all emails are answered within 24 business hours. The other 5% may take an additional day (this is a rarity).
The morning you start your program I will need you to take some initial progress measurements. They are:
- Weight – weigh yourself in as little clothing as possible after using the restroom first thing in the morning. Do future weigh-ins the same way. We will decide the frequency of these weigh-ins based on your relationship with the scale. You will be entering these weigh-ins into your weekly check-in questionnaire.
- Tape Measurements – if you have a tape measure (if you don’t, consider purchasing one for $5), take some circumference measurements. Measure your waist, hip, and thigh at the widest part. Measure to the nearest 0.5cm or .25in. You will do this every 2 weeks and enter the data into your check-in questionnaire.
- Progress Pictures – take a picture in good lighting from the front, side, and back, if possible. Wear a swimsuit or other clothing that you feel comfortable in that allows you to see and compare your body. You do not have to send me these pictures if you don’t want to. You will take these pictures once every 4 weeks.
Weekly Action Items
Every week or so you’ll be getting 1-2 action items to complete. These are specific behaviors, either mental or physical in nature, that systematically move you towards your goal.
The goal here is to break up your goal into more manageable behaviors and skills. As these skills are practiced they will turn into habits.
Be patient. This will seem to start off slow, but as new habits are layered upon each other you will build momentum to your goal and experience transformation along the way.
I can’t coach what I don’t know. If you struggle with something let me know. I’m not going to judge you, shame you, reprimand you, or beat you up over it. This is your journey and I’m only here to support and guide you.
Besides, I’ve been through and/or have seen just about everything you can imagine. Struggles are a good thing. They show us what needs to be worked on.
The more struggles you have the more opportunities for personal growth and progress. So just tell me what happened and we’ll come up with a plan together to work through them. 🙂
You’re going to get frustrated. You’re going to question if it’s worth it. You’re going to want to give up.
This is normal. It’s your body’s way of resisting change.
Your body and mind like what’s comfortable. Change means getting out of your comfort zone. But this is where transformation happens.
I’m going to be here for you every step of the way, but I can’t lose weight for you. I can only guide and support you on your journey.
That means for you to be successful you have to make a commitment to do whatever it takes.
Changing longstanding thought patterns and physical behaviors is hard work, but it’s worth it once you’re finally living your full life experience.
So don’t be afraid to push through those times you feel uncomfortable. The biggest breakthroughs are born from your biggest struggles, and I’ll be in your corner to give you that gentle nudge of confidence.
That’s it for now! Look over your program and let me know if you have any questions or concerns. Once you feel you’re ready we’ll confirm your start date and get going.
Looking forward to working with you!