Before starting your customized 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 Coaching Won’t Start Until We Set a Day
I realize you might have questions about your program and I don’t want you to feel rushed to start before you are ready. Your coaching won’t start until we agree on a start date. This is always within 2 weeks of joining the program.
Be Honest With Me
I can’t coach what I don’t know. If you struggle with something let me know. I’m not going to judge you, reprimand you, or beat you up over it. This is your journey and I’m only here to support and guide you.
Just tell me what happened. We’ll come up with a plan together that will improve your adherence. You hired me to help you – let me do that.
I Need You To Be 100% Committed
I am going to be here for you every step of the way. But I can’t lose weight for you. I can only guide you in the right direction. For you to be successful you have to make a commitment to do whatever it takes.
Changing your longstanding habits is hard, but it can and will be done. You must push through those times when you feel uncomfortable. If you can do that you will come out the other side a new person.
Mondays are Check-in Day
Every Monday you will receive a check-in questionnaire to fill out. In it we’ll address struggles and victories, rate various progress objectives, adjust your program, and come up with new action items to follow.
I Answer Emails Monday Through Friday
Your program includes 1 email check-in with a video response from me every Monday to adjust your program. In reality, I’m here for you 5 days a week to answer any questions you have. I answer emails Monday through Friday. If you have questions – ask them. Don’t worry about how many emails you send me. I respond within 48 business hours, but 95% of the time it’s within 24.
Water Should Be Your Go-To Drink
Your goal is to eventually be drinking water exclusively (some other drinks like coffee, tea, or calorie free seltzers are OK if prepared properly). If you’re currently drinking energy drinks, sodas, or other sugary drinks, let me know and we will work on creating new drinking habits.
It’s important that you eat your calories instead of drink them. Liquid calories are not as fulfilling and will make it harder to keep hunger under control.
I Need Progress Measurements
The morning you start your program I will need you to take some initial progress measurements. They are:
- Weight – if we have decided to track your weight, be sure to weigh yourself in as little clothing as possible after using the restroom first thing in the morning. Do future weigh-ins the same way. Do this every morning, if possible, and take an average. This helps smooth out water weight fluctuations. You will be entering this average into your weekly check-in questionnaire.
- Waist, Hips & Thigh – if you have a tape measure (if you don’t, consider purchasing one for $5), take some circumference measurements. Measure your waist, hips, and thigh at the widest part. Measure to the nearest 0.5cm or .25in. Email me these numbers. You will do this every 2 weeks.
- Pictures – take a picture in good lighting from the front and back if possible. Wear a swimsuit or other clothing that allows you to see and compare your body. You do not have to send me these pictures if you don’t want to. However, take them anyways. When you see yourself every day in the mirror it’s hard to notice small changes. Comparing progress pictures makes body changes more clear.
This is a Process
Every week 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.
I will be breaking up your 3 top goals into more manageable tasks so that over time they can be achieved.
In 6 months you will have a total of up to 52 action items to complete. Imagine adding 52 new healthy behaviors into your life and how different you will be as a person on the inside and out.
So stay patient. It might not seem like much at first, but they will be layered upon each other over time and the momentum will build.
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.