Beginners Guide to Starting a Fitness "Journey"

Social media has made the fitness world overwhelming.  This tool that could easily be an incredible asset/tool has made it a nightmare. 

I primarily blame influencers.  They have all these new/improved/best workout plans but yet when looking at half of them, they are straight junk.  They aren't maximizing movements or the range of motion for the muscle.  

Half of these influencers talk about spending two to three hours per day in the gym.  Who has time for that?

So many clients come to me overwhelmed not knowing where to begin.  I always take a simplistic approach until they get the basics down, then we scale workouts.

So, what is a simplistic approach? Keeping with the basic movements or what I call "old trusty workouts."

Here's a quick example basic three day per week strength training split that I like to start most beginners performing.

Push (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Flat Bench Press (Barbell or Dumbbell)
• Flat Bench Chest Flys
• Seated Shoulder Press (Barbell or Dumbbell)
• Side Lateral Raises
• Triceps Kickbacks
• Overhead Triceps Extensions

Pull (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Pull Ups (can be assisted but goal is to do unassisted)
• Lat Pull Downs
• Rear Delt Flys
• Bicep Curls
• Hammer Curls

Legs (4 sets, 8-12 reps; when you can do 10-12, it's time to move up in weight)

• Barbell Squats
• Leg Press
• Lunges
• Seated Leg Extensions
• Lying or Seated Hamstring Curls

Need help getting started? Let us know! Are you a veteran at this whole thing? Leave your favorite tips in the comments!

Crash and Fad Diets

 

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While you may not know the exact definition to a crash or fad diet, I bet you can name a few. 

Let's start with the definition:  a simple diet that are often short-term, weight loss intensive and potentially dangerous when extended (source).  Note the phrase potentially dangerous here.  

Why are they potentially dangerous? Because most of them involve starving yourself of basic daily caloric needs or a sufficient amount of necessary nutrients.  That's in addition to the yo-yo dieting effect.  This is when you diet for a short term, drop weight/fat, and then start eating like you used to which results in even MORE weight/fat added.  Your body doesn't know what is going on (to put it simply).

They even cause you to lose muscle! Why? Because your body has nothing to use for fuel so it goes to whatever sources it can find - which is often muscle.  Who wants to destroy their hard earned muscle gains?

A few popular crash/fad diets include:

• Beverly Hills Diet
• Blood Type Diet
• Cabbage Soup Diet
• Grapefruit Diet
• Israeli Army Diet
• Junk Food Diet
• Master Cleanse Diet
• Subway Diet
• Zone Diet

Just google a few of these and I am sure you will think of other diets that are similar in nature.  

The best way to lose weight/fat is by a lifestyle change.  We teach our clients how to still enjoy the foods they love while changing their mindset about food.  

What crash/fad diets have you tried successfully or unsuccessfully?

"I Hate Working Out"

There are some people who naturally love working out while others hate every aspect of working out.  When talking to clients and asking questions to find out why they hate working out, we often find a few things: 

• They were doing the wrong type of workouts. 

•  They didn't have any guidance on how to workout so they didn't feel the workouts were working and/or they got injured. 

•  The workouts weren't designed around their needs and lifestyle.

This is why  as coaches, we have to figure out what our client truly needs and wants in order to attain their goal. THEIR GOAL not the COACH'S GOAL.  That's where a lot of coaches can get off track - not focusing on what the client's goal is.  Everyone has a different goal. That's also why these cookie cutter programs that are often sold on social media are not effective most of the time - they aren't customized to what a client actually NEEDS.

In order to ensure that as a coach, you are providing top notch service to your client, having a comprehensive client intake form is key.  In addition, it's an awesome time saver since as a coach, you can always refer back to it!

What's been your experience with working out? Are you a natural born workout lover or hater? 

Coaches - what tools do you find most effective in order to ensure that you are giving your clients something that they want, love, and need? 

"I Can't Stick to a Plan"

 

It's hard to create new habits.  

It's hard at first to push yourself to do physical activity when you really just want to go back to bed or home for the day.  

It's hard at first to plan ahead and ensure you have nutritious meals on hand.  It's easier to go to a restaurant or a drive-thru.

Both of these habits require a new mindset. Both of these habits require change on your part.

It's even harder if you have a history of crash or fad diets.  Those mess with your mindset as they are usually VERY restrictive.

It's harder if you have tried X celebrity or X social media influencer's cookie cutter workout program and found it too advanced.

Have you tried hiring a coach to help guide you through the process? Have you tried hiring a coach for accountability and to get all of your questions answered?

What's your history of "not sticking to the plan?" Tell us in the comments!