The process is laid out step by step below but this is a general outline and depending on the person, their circumstances or their goal the specifics may be different. The point of coaching is to work with the client to make the goal in their situation.
- Initial consultation
- Goal discussion
- Plan formation
- Training
- Nutrition
- Steps
- Sleep
- Tracking metrics
- Weight
- Steps
- Strength
- Training videos
- Weekly check ins
- Examine past week
- Adjust as necessary
The initial consultation is a video call where a touch of everything is discussed. We'll go over what you're currently doing for training, sleep, nutrition and how they're all tracked. We'll talk about short term goals, long term goals and how your progress has been towards them. We'll broadly talk about how to work towards these goals and discuss possible plans to see what options there are to achieve them. The main point is to get an understanding of where the client is and what is a reasonable ask on the coach's part when forming the full plan. The biggest part of this is honesty around what has been done before, what the client can commit to doing, and what are realistic goals. Without these three things the odds of success are greatly diminished. After all - conclusions are only as good as the data provided to make them.
Realistic goals are incredibly important. If the goal is fat loss the numbers have to be realistic. Losing 20 pounds of fat in 1 month will not happen to 99% of people. Losing 20 pounds in 3 months is much more possible and can be done in a way that should not require a disordered eating pattern. An often overlooked aspect of goals is that the time after the goal is achieved needs to be considered as well. All the evidence you need is to look at the millions of people who crash diet and their weight bounces back shortly thereafter. It's because the goal may have been reached but it was done in an unhealthy, unsustainable and shortsighted manner. That is not how coaching here is done. We will discuss the goal in ways to maximize health, longevity, habits and whatever else is needed for someone's individual situation.
Once the goal is established whether it's fat loss, muscle gain, training goal, competition goal, or a combination of all of these the plan will then be figured out. There are two ways that this can be done. The one dimensional way is when there is only one variable the client and the coach are working on. Let's say they have a training goal to hit their first 400 pound Squat. The client is already eating and sleeping well and is requesting help only with how to program their training. In a situation like this the program can essentially be laid out in that initial session and then the follow up email/check in may lay out the entire plan in a more formal fashion. The multi dimensional way is when the client relies on the coach for guidance on nutrition, training, and other categories of optimization. That is going to be more involved and there most likely won't be a fully fleshed out plan in the initial session. It will have to be laid out fully in a follow up later in order to cover all the aspects needed to ensure the athlete knows what is required. Then based on what metrics are being tracked the appropriate changes can be made.
What gets tracked will depend on the goal and the plan. If someone's goal is a fun powerlifting meet with no weight class in mind then weight may be measured but as long as nothing drastic happens then it would just be data for the future. More focus will be on tracking the gym progress with not just numbers but also video of the Squat, Bench and Deadlift at a minimum to gauge form, effort and anything else that is relevant to see. If there is a weight class goal for the meet then more attention will be given to weight changes, nutrition and other relevant metrics.
The most intensive tracking will take place for competitive bodybuilders. Bodybuilders do not get to have time off when it's pre contest time. There may be more relaxed times but control is a necessary part of getting stage lean. The minimum tracked would be weight, macros, gym strength, sleep, progress pictures and mental ability to function on an everyday basis. Each data point is very important to give as complete a picture as possible for how well the athlete can survive the grueling requirements of prep. It may seem silly to get data for all of this even before a pre contest diet but it's all data that informs how a prep could/should go and hopefully make the athlete function well for as long as possible into the prep.
The check ins are vital to a successful coach/client relationship. The athlete trusts the coach to make the plan alterations needed and the coach trusts the athlete to honestly give feedback and data to make those alterations. Each check in goes over what has happened in the prior week. It could be looking at the client's training, nutrition, weight, sleep, steps, progress pictures, energy levels and/or another agreed upon factor. Based on this the coach can then decide if any changes are necessary and if so what they are. The client is notified of the change or a discussion is started on possible changes.
The quickest way for a plan to derail is for a client to purposefully either withhold information or provide false data. A coach can only make conclusions that are as good as the data provided. If false data is provided the conclusions will be incorrect.
Imagine if somebody is trying to lose weight but doesn't tell the coach that they finish each day with a celebratory candy bar. That's about 250 calories that are not tracked or taken into account by the coach. That could turn the coach into thinking that a person may have a resting metabolic rate that is 2200 calories instead of 2450 calories. That's a big difference when it comes time to formulate a plan. Even worse is if the candy bar gets added on some days but not others. That could turn somebody from gaining weight for some weeks with X amount of calories to losing weight other weeks with the same reported calorie intake. It's impossible to make accurate decisions in this situation.
So, be honest about everything with your coach. Had a couple unplanned slices of cake at your daughter's birthday party? Track it. Put it into the data. Missed a meal? Track it. Report the lower than normal calorie and protein amount. Missed a workout? Say so. Feel there is too much being tracked and it's stressing you out? Say so. It will be infinitely harder to reach the goal if the coach does not get honest data.
Remember. The point of coaching is to get you where you want to go. To reduce stress. Provide answers. Your coach will not know everything but will be able to provide guidance. The answers to some questions can be found later through some searching. The answers to other questions will be dependent upon the data gathered from week to week. There are questions that won't have answers. Your coach should be honest about all of these. I know I have had situations where I haven't had an answer and have followed up with the person later providing what I have found. It's a two way relationship and so honesty goes both ways. The coach is invested in your success. Let them help as best as possible.
The amount of nuance when it comes to training, nutrition and progress are immense so if you're having any difficulties feel free to reach out. In depth consultations are available on the site or quick questions can use the contact tab or instagram to send a message.