Admin View: Client Notes From Coach

• General/Update
• Diet
• Training
• Mindset/Goals

OK! Wow! So things are super crazy for you and I know you feel like you can't get from under yourself with your schedule.

It's at this point in your fitness journey that you need to take a step back, give yourself grace and work with what you have. And this cycle right now is EXACTLY about that.

My goal for you is to keep you moving but to do so in a way that allows you to ENJOY the process, look forward to it, and see it as the one thing that gives you that "me" time. And in that time, I want you to feel inspired, to feel like you're still pushing yourself, and you're still showing up even when time is in a complete crunch.

This cycle you'll find a reduced but effective workout schedule and a bonus complimentary fully-designed meal plan I've decided to throw in for you.

In our last private conversation you mentioned that you had so little time with everything going on, and that you want to do some workouts that were easier to stick to like our video workouts.

And I absolutely agree that might be a wonderful place for us to start a fresh page for you.

I've done two things with the workout:

1. Have you in and out in MUCH LESS time than before.
2. Have you doing workouts that are all video based, time efficient and still kick butt.
3. Throw in some stretch based videos because right now your body is probably SCREAMING for it.

With that being said, I've programmed you for 3 days of training for now. We can reduce the frequency and be absolutely fine, particularly if you follow your meal plan once I send that to you.

I've included a strength based upper body workout that is about 15 mins. When you go to the workout page  you'll see two versions of the workout. One with full instruction/talking, and one that has it without. You can use the latter as you get familiar with the set up and just want to jam to some music.

There is a GREAT and cheeky (pun intended when you see it) full body resistance training video that will make you really sweat it up and burn some calories in about 10 mins.

And finally, I have a 15 min stretch based workout to add an element of core work and flexibility so you can bring down that cortisol and still enjoy the benefits of tonality to the muscle that this kind of workout offers.

Your cardio is also audio guided. On the stretch workout day, I have you doing a longer cardio session (the Ascension workout which I'm not sure if you had the chance to get into this past cycle). You can choose to do the full 50 mins session (I was going to leave that day cardio only, so you can decide if you want to stretch on the same day or move that to another day) or split it in half depending on time.

The other cardio audio is about 20-30 mins tops. So it's fairly quick, and when paired with your strength videos, should get you done within about 35-45 mins TOPS.

You can move the training days to whatever works for you. It doesn't have to be M/W/F, I want you to look at your schedule each week and simply fit them in where you have the open slots.

I've designed this set up with the idea that these are perfect for a morning workout should you be able to get them done first thing before starting your day. But of course they are quick enough to do whenever you wish.

The most important thing is that you challenge yourself to get it in.

For this cycle, I want to commit to the new macros that I've set for you, however, I'm making your life easier...

I am writing a diet for you (complimentary) so you can follow that on autopilot and not have to worry about setting things up yourself.

I'm doing this because I had misspoken when I was communicating about your coaching level. And to correct that, I am more than happy to allow you in this time of need to have the structure that I know will help you so much.

As a long-time client, it is the least I can do to thank you for your commitment and relentless spirit to walk back from the ledge when overwhelmed by everything at hand is telling you to give up!

We are on the lower carb set up for now, however, given the increased stress you have going on, I'm not going to go too low in carbs as that can sometimes cause a rise in cortisol. And for obvious reasons, that's something we don't need.

You will still be in a deficit so we should still see some great results.

So this is where we want to put our focus more than anything throughout this month.

Your Daily Habit Transforming Task - Set Daily Goals

Starting each day with intention is like laying a strong foundation for your fitness journey.

I want to challenge you to take a moment in the morning to reflect on what you hope to achieve in terms of balancing your fitness life. And I want you to take 3 things and set a daily goal - 1) A Nutrition Goal 2) A Training Goal (On Training Days) 3) A Mindset/Behavior Goal

Whether it's ensuring you stay adequately hydrated by tracking your water intake, committing to your workouts with renewed determination, or challenging yourself to push beyond your limits, visualize these goals as tangible, achievable milestones waiting to be conquered by day's end.

Imagine the satisfaction of checking them off your list, knowing you've taken meaningful steps toward your overall well-being. THAT is what we are working on, and a crucial factor to getting you to step back into your groove and be present again.

For accountability, I want you challenge you to come to our Discord Server (where I will be looking out for you to cheer you on), and post your 3 Goals of the Day in our Motivation board. I want to help to keep you connected and accountable, and gather our entire community around you to know you're not alone.

Mental Reminder:

Now, when life throws its inevitable curveballs, it's crucial to navigate with resilience and grace.

Picture yourself amidst the chaos, yet standing firm in your commitment to your health (physically, mentally, emotionally, and spiritually).

Embrace the concept of slowing down, allowing yourself the space to breathe and recalibrate.

Instead of feeling overwhelmed by the multitude of demands, adopt a day-by-day approach.

Lean on the habits you've diligently cultivated, anchoring yourself in their familiarity and stability.

And remember, perfection is not the goal; it's about progress over perfection.

Grant yourself the gift of grace, acknowledging that some days will be easier than others, but every effort counts. Focus on maintaining consistency and embracing the journey, trusting that even in the midst of life's chaos, you have the power to thrive and make steady progress towards your goals.

• Approved