How To Succeed
Commandment of coaching: new clients read this
I’ve worked with hundreds of people since I began coaching in the summer of 2016. Needless to say, I’ve seen what has worked and I’ve seen what failed. Every single client I’ve worked with that was successful in hitting their goals (Lose fat, gain muscle, get stronger, etc.) did the commandments below consistently.
I will not be negotiating with clients. Unless they:
Worked with more people
In 2022 alone I serviced 923 personal training sessions
Have more credentials
Masters in nutrition & exercise science, BS nutrition, Certified strength and conditioning specialist, ACSM certified personal trainer, capstone in clinical nutrition
Have more experience
14+ years of training experience, I’ve written or tried countless training programs, I’ve read hundreds of studies on training and nutrition, I’ve worked with general populations, the chronically ill, injured, surgery ridden, strongmen, powerlifters, bodybuilders, crossfitters, youth athletes, division one athletes, and more…
I’m not saying any of this to brag or to make you feel bad, I just need you to understand that I’m coming from a place of expertise & knowledge, trust me, I know what works. The training won’t work if you don’t believe I can help you!
The commandments below are mandatory. If you choose not to follow the commandments of coaching, you are choosing not to get good results.
That’s on you.
Commandments of Coaching
I. Don’t Be Late
Sessions need to start on time. This means getting in 5-15 min before our session begins so you can warmup, get dressed, and do whatever you need to do.
II. Warm-up Early
Come in early and warmup on your own. We should not be spending time together getting you warm. Perform the general warmup below if you don’t know where to start.
3 Rounds no rest
Band Dislocates x 10
Band Pullaparts x 10
Squats x 10
TRX Row x 10
III. Track Your Workouts
What gets measured gets improved. If you don’t track your workouts, then you’re guessing. Everything works at first, but nothing works forever. You need to be progressing every workout by either adding weight, reps, velocity, or complexity. Buy a notebook or use one of the folders I made for you. There are no valid excuses for this.
IV. Stick To The Program
Workouts don’t get results, programs do. You need to be following the program to get results. Skipping workouts is not cool and only sets you back. The program must be done sequentially and how we discussed it. Just showing up and working out is not enough, execution is paramount especially to stay injury free.
V. No Zero Days
A zero day is where you do absolutely nothing all day. All human bodies need movement. If you can’t get a full workout, get a partial workout. If you can’t make it to the gym, go on a run or walk for 10-20 min. Don’t just do nothing.
VI. Schedule a Nutrition Assessment
Good training with poor nutrition is going to limit your results. Diet provides the recovery your body needs to improve after each workout. Food literally provides energy, if you don’t eat or only eat junk then you will perform accordingly. Schedule your assessment so we can get you on a nutrition strategy that works for you.
VII. Take Accountability
Everybody is busy and nobody has time. I don’t want to hear excuses. I need you to be proactive and want to find solutions. You went out to eat because you chose not to prep your meals for the week, you skipped your workout because you valued sitting on the couch more that night than hitting your goals, they’re both excuses.
What taking accountability means:
When obstacles come in your way you actively pursue ways to hurdle them.
If you’re on vacation that doesn’t mean you skip workouts.
If you stay late at work you text me EARLY as possible and ask me what you should do (or you just go to the gym late).
If you have an emergency you reschedule your session, you do not miss.
If you miss a meal you don’t let the whole day get out of control.
Adhering to your meal plan and having legitimate reasons for falling off track.
Going out isn’t a legitimate reason to eat until you hate yourself.
Weighing / Measuring your body weight at the intervals/time we discussed.
Assume if it isn’t being measured, it isn’t actively being improved.
If you’re confused or getting off track, ASK ME WHAT TO DO! That’s why you hired me.
You perform the above actions ALWAYS, not occasionally or when you feel like it. At the end of the day, only you can control you.
VIII. Read My Beginner Article
You can find the article by clicking this link.
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