Admin View: Client Notes From Coach

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

You've read the title! THAT is the mindset and reality we're embracing for your training journey.

Now that we have a diagnosis and a solid understanding of what's going on with you, we can fully leverage both the efforts of your doctors and the work we're diving into together.

One crucial aspect we need to address with PCOS is managing cortisol levels, alongside the sex hormones that are causing imbalance for you.

With that in mind, I've significantly scaled back your cardio regimen.

I want your cardio routine to prioritize heart health, and conditioning for your heart and lungs, and serve as a foundation to bolster your energy for weight training while ensuring your overall health.

As for your diet, we're still focused on the FODMAP setup, and I'll be adding more detail to your meal planning to ensure accuracy with calorie intake.

On the workout front, we are focusing on pushing you in the gym with your strength training as the main focus. All while reducing your cardio because we want to stay ahead of your hormones by keeping in better control of cortisol. With your body in a state of inflammation (based on the water retention we saw), we will lay back on the cardio just for this current cycle and until we get to a point where you are more normalized.

Once you are, we will absolutely resume our more intense cardio, HIIT, intervals and more. For the time being though, our goal is to bring you back into balance so a reduced-intensity set up may be key.

As for your training days, again, I want to get somewhat ahead this cycle of inflammation and water retention you've experienced and take you down to simply 4 days of training this cycle. We will maintain this set up until we get some further answers from the doctors and start your round of medication and supplements.

For your meal plan adjustments, I'm increasing your daily calorie intake by approximately 200 calories. It seems we've been in a deficit for some time, and your body isn't responding as expected. This recalibration aims to stabilize your metabolism, potentially enhance downregulated hormones, and realign your body's response.

I've slightly boosted the carbohydrate content in your diet to provide you with more energy, while reducing the fat intake. Additionally, I've incorporated some FODMAP items that your body can digest well, which has allowed us to increase calorie intake, primarily through yams and extra fruit.

When measuring yams, use the cook weight, preferably opting for baked yams or similar preparations. Remember, you can utilize the food substitution calculator to replace yams with any other suitable item from your FODMAP list.

Furthermore, our new food exchange calculator permits swaps for fruits and vegetables, enabling you to diversify while maintaining the integrity of your plan. I strongly encourage you to utilize these tools for maximum flexibility and adherence.

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