Not just a trainer, an accountability partner

Making Changes

When working with my clients we always start by talking about their goals; physical, nutritional and lifestyle. This information is essential to create a customized plan with unique and personal goals. And in creating their plan and goals we break things down into stages.

It’s important to have both short and long-term goals. The short-term goals may be fo a week or a month and are the steps necessary to accomplish the long-term goals. They are the key to increasing confidence and willpower and create the accountability needed to sustain change. Let me give you an example of physical, nutritional and lifestyle:

Physical

Let’s say your goals is to reduce body fat from 32% to 25%. That’s not going to happen overnight and not something I would recommend measuring on a weekly basis, but rather every 4 to 6 weeks. Heres why: measuring it weekly could create frustration by not seeing results and could result in a loss of willpower and desire to keep working towards the goal. However, part of achieving that goal will be to increase lean muscle mass and reducing fat.

So the client and I would work together to create goals that are based on increasing performance during the workout; perhaps increasing the number of repetitions, or increasing the amount of weight lifted. These are examples of short-term goals that can be easily achieved in progressing towards the ultimate goal of fat loss. Each time one of those short-term goals are accomplished, the client gains confidence in their ability to achieve the long-term goals and increase their commitment to the process. When committed to change, willpower grows and excuses for skipping workouts diminish.

Nutritional

The majority of clients that I have worked with have had a weight loss goal in mind. While exercise is an important component of weight loss, dietary modifications are also necessary. Unfortunately, even our toughest workouts can’t overcome continuous bad choices in the kitchen.

I try to encourage my clients to track their nutritional intake through any number of free apps, but the fact is, some just aren’t interested in tracking portions and calories. I understand that and help them to create other goals that will help to make long-term dietary changes.

I would never ask a client to stop eating sweets cold turkey; this puts on enormous pressure on their willpower and each time they are exposed to sweets the temptation grows and the greater amount of pressure on their willpower. Eventually, the temptation wins, the clients feels defeated, discouraged, and ashamed they weren’t able to stick with their goal. This isn’t helpful for anyone. Whereas the gradual change builds confidence, willpower and the ability to adopt long-term change.

Lifestyle

I am a firm believer that if you are working towards improving health, you need to incorporate lifestyle changes beyond diet and exercise. My faborite example for a lifestyle change is creating a consistent bedtime and waking time. Our bodies crave routine and many of us rarely give our bodies the rest they need. I know both personally and through my clients that adopting a consistent sleeping pattern helps with energy levels, weight maintenance, and stress levels.

Establishing Accountability

So I know you’re probably thinking, that’s all great, but as a client I might only meet you once a week. It’s up to me to follow through on all these goals.

In part that is true, it is up to my client’s to commit to their goals, however, I know that no matter where you are in the process of achieving your long-term goals, you need support and accountability. Honestly, as a personal trainer and a nutritionist, I need accountability. We all struggle with willpower from time to time so we need to be surrounded by those who want to build us up.

Throughout the week I check in with my clients. Whether it’s a text or sending an email with an article that could be helpful, I make sure to stay in contact. This helps my clients to know that I am there for them, opens the door for them ask questions or admit their struggles, and further builds our trainer-client relationship.

If you are looking to make some changes, I would love the opportunity to speak with you. Drop me an email, and let’s set up a time to chat about your goals and how I can help you create a plan to achieve them.