If you're reading this article, the chances are that you've recently subscribed to my online personal training service and are awaiting your new program. Let me take the opportunity to welcome you to the program once again. As you read this, the likelihood is that I'm working in the background to get your program ready for you on your assigned start date.
Whether or not you have worked with an online coach or not, you may be coming into my program, still a little unsure on what to expect, what kind of program it's going to be, and what your relationship with me will be like.
Let's start by describing what the intentions are for the program:
1. Achieve Your Goals - Firstly, by taking into account any correspondence we've had in the run-up to signing up to the program and the information you've given on your consultation form I will create what I believe to be the most effective route for you to achieve your fitness goals in the time we'll be working together.
2. Enable You To Maintain Your Results - Not only do I want us to see excellent results, but I want you to be able to maintain what we achieve together over the long haul. I would like us to establish such excellent habits and daily routines that you'll be able to maintain the results we achieve 365 days a year. This can only be done without over-exercising or under-eating, everything we do must be maintainable, this means an end to yo-yo diet culture, restrictive eating, and over-exercise. This also means that this is not a program to be followed blindly, It's important that the process is educational and you understand the Why of what we're doing, not just the how
3. Invest In Your Long-Term Health - Our focus will reach beyond your short-term goals into your long-term health. This means never doing anything that jeopardizes your long-term health for short-term gain. This means alongside your program you are likely to receive healthy habit prompts and mobility drills alongside your main program, based on the information you've provided me in your consultation forms.
4. Offer exercise as a vehicle for change - I believe establishing a healthy set of habits around exercise is the perfect catalyst to spark change in other areas of life as well, whether this means internally as enhanced self-confidence, or through the lessons learned from fitness training that will translate to any kind of goal you set for yourself.
Support during your Program
I pride myself on being available to my clients and believe my online personal training service offers an unrivalled level of support.
Onboarding Call - Our onboarding call is an excellent chance for us to speak, often for the first time. This is a great opportunity to give me a great idea of what you feel will be your biggest challenges in following the program. This is also a great opportunity to discuss any modifications we may need to make to the program and have any questions about the process, program, or meal plan answered. To keep the calls as strategic as possible please visit the FAQ section of this guide here before our call.
Messaging support - Throughout your program you will have access to unlimited instant messaging support to ask any questions you may have about the program or indeed request any modification you need to make in response to changing circumstances. This is direct communication with me, I will always aim to get back to you within 24 hours, often far soon. My hours will be skewed toward the U.K working day 9:00 AM - 5:00 PM.
Weekly Check-in - Each Sunday, you'll receive an automated check-in report on your account. This is a fail-safe mechanism which means that regardless of the amount of contact we've had over a given week we touch base on a Sunday, this means we can never go more than 6 days without being in touch providing an excellent level of accountability throughout the program. If all is well and going to plan please reply to the weekly check-ins with a 👍 to let me know everything is going well.
Group Chat - In week two of your training program, once we have dealt with any initial questions about your program, you'll be added to the group chat function, please feel free to introduce yourself there. It's an excellent opportunity to engage in peer support, talk about recipe ideas and generally be a part of an encouraging community on a similar journey. Please remember not to ask about specific programs on your program on the group chat as everyone is on a highly tailored program, also please keep things positive and encouraging.
Off-boarding Call - At the end of your initial program we will schedule a call to discuss your options moving forward. Generally, we go one of two ways. Either we discuss what you would need to do moving forward to ensure that you can maintain the progress we've made on the program and indeed continue to make progress. Alternatively, I have various levels of continuation memberships allowing for a continuation of services at a lower monthly rate which I'll send you at the end of your current package.
Getting started
Once you've filled out your onboarding material, you'll be assigned a start date via a welcome message on my app, your welcome message will contain a link with which to book your onboarding call. Please prepare any questions you have about your program that are not covered in this guide before the call so that we get as much out of the call as possible.
Using The app:
(coming soon)
Understanding You Program: Your Program:
Your Workouts:
The selection of your workouts on your program has been included in your plan as part of the overarching strategy to get you to the successful completion of your goals. The rest periods, amounts of reps, exercise selection, cadence, exercise order, and training frequency all have a reason behind them. They constitute variables that we can later manipulate and vary to force adaptation. This keeps your body 'guessing' so to speak and we are able to make continual progress in this way.
For this reason, it's important to stick to the protocols in the program as tightly as you can in order to protect your ability to drive adaptation again in the future.
My app does have an exercise swap function which will allow you to adapt a workout when you need to because you cannot get a piece of equipment or for any other reason, however with resistance training workouts, I would recommend that you do not swap exercises on resistance workouts, more than once because we are relying on the protocols. Please message me on the app if you feel you need to make a training block-wide exercise swap due to discomfort or a lack of equipment availability.
Your Meal Plan / Macronutrient Guide:
Understanding how to approach the nutrition element of the coaching program is a complex part of the process so I've put together a comprehensive guide to how to approach your meal plan, eating out, creating your own meals, and everything related. This is the link to the guide:
This guide will also appear on your app under the knife and fork icon once your program is live.
What's Next?...
This guide serves as a basic introduction to your coaching program, I would also strongly recommend that you read my comprehensive Frequently Asked Questions guide, it's a live document that I update regularly to provide an answer for the most frequently asked questions about the service, and the health & fitness protocols I use regularly.
You can access my FAQ here: Frequently Asked Questions
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