If you are considering joining #Commit2Fit and want to know more about the process of what happens when you sign up and what you can expect, keep reading.
Once you join at Commit2FitCoaching.com I get an alert and will email you right away with an intake form to fill out. It’s about five pages because it’s very thorough. I need to know lots of details like.. how many calories you burn in a day, what your daily schedule is like, what equipment you have access to, what foods you like, if you have any health issues, what your goals are and why you want to work with me.
This not only allows me to get to know you, but it also helps you become really aware of your habits and your goals. The first step of changing is awareness – because you can’t change something you don’t know you are doing, right?
Which brings me to the first thing we do together to help you reach your goals, and that is to create awareness around your goals as well as your habits. We need you to become acutely aware of what you want to achieve and why it’s important to you.
If you come to me and say “I want to be thinner,” then that means nothing. You could dehydrate yourself for a day or poop once and be thinner, so we need to get very detailed about your specific goals and why they are important to you so you are more likely to achieve them.
So we will narrow things down and figure out that you want to fit back into your size 6 pants because that will allow you to feel more confident and you will be healthier getting back to that size which allows you to have more energy. NOW we are talking! Now we can create a plan around that.
Plus, we need you to be aware of your habits. If you have no idea how many calories a day you burn or how many you eat, how are you supposed to know what to change?
The second step I take with clients is one of the easiest things to do and that’s to decrease inflammation in the body. There are some very easy things to eliminate to make big changes like stop smoking, stop drinking alcohol regularly, eliminate processed foods and sugar as well as foods that do not work for your body (like if you don’t tolerate dairy.. don’t eat it,) increase sleep, decrease stress, stop doing tons of cardio, etc. The payoff for these things is usually pretty huge. This is one of the big rocks.
The third thing I almost always do right off the bat with a new client as well is just to create the habit of daily movement. I don’t care how many times a week you squat or if you are doing HIIT vs steady state cardio if you aren’t simply moving daily. Create the habit of taking the time each day to move your body, then we can talk details.
Once we have these things down pat, I begin to look at how much protein a client is getting. Our body is made up of proteins, if we want to build muscle we need to consume lots of it; if we want to be in a caloric deficit while protecting our muscle, we need to eat lots of it; if we want to maintain or increase our sensitivity to insulin, we need to eat lots of it. I generally look for about 0.8 to 1.0g/ pound you weigh of whole food (meat or dairy) based protein.
THEN we can go into details about your meal plan, but again, only if these prior boxes have been checked. I have a lot of tools in my toolbox I can use with clients like macro counting, intermittent fasting, carb cycling, etc, but I am not remotely concerned about these things until my client is eating in a way that will decrease their inflammation (I.e. only eating real food from the earth and minimal processed junk and sugar.) In # Commit2Fit I do create a clean eating meal plan for each client right off the bat, but I don’t expect perfection ever, and certainly not in the first month as we can consistently check the first four boxes first.
Similarly to how I don’t concern myself with the details of a client’s meal plan until the big rocks have been tended to, I also don’t worry too much about the details of a client’s workout plan until everything above is consistent. Once those things have been tended to, we can start talking about what your formal daily workouts look like.. if you are doing two or four days of strength training.. if you are doing HIIT or steady state cardio.. if you are doing chest and back or legs twice a week.. etc.
Once those things have been taken care of, we make sure you are doing things to take care of your body and making sure you are recovering properly from your daily workouts and life’s stress. Are you taking time each day to spend doing parasympathetic activity like hot/ cold baths or journaling? Are you stretching or foam rolling? Maybe we need to talk about supplementation. This is the fine tuning details.. the sand if you will.
Lastly, once these things are damn near perfect, we start back at the top and look deeper to see what you can do better to get even BETTER results.
In #Commit2Fit we do this through daily Facebook group communication, weekly email check ins every Sunday and monthly progress pic check ins.
I am only accepting 30 clients this session as I aim to keep the group small for lots of 1:1 interaction.
If you are ready to work with someone that has 10+ years experience and will help you make the right choices to be successful, let’s work together! It will be tough, but it will be worth it! Go to Commit2FitCoaching.com to join.
Your Coach,
Kyra