Welcome Package

Welcome!

I first want to thank you for choosing me as your coach. I’m excited to embark on this stage of your fitness journey with you and will do everything I can to ensure that you succeed.

Not only do I want you to be proud of your accomplishments as we proceed, but I want you to enjoy the process. While remote coaching is a relatively new concept, I know that you’ll enjoy it.

Before we begin, I’d like you to please read through this short information package. In it is all of the information about your program and what you’re about to get in the coming months. I’ve laid out what I’ll be sending you and when you can expect to receive it in addition to guidelines for support.

Included in this package is also information on how the workouts are going to be presented to you and an explanation of all variables.

Thank you again for choosing me to help you on your health and fitness journey. I’m here for you every step of the way.

Your Coach,

How Online Coaching works

How workouts are delivered

Workouts will be delivered via the Trainerize app
Once your account has been set up you will receive a welcome email
Create a login and password
In your training account there is a calendar where your workouts are located
If you experience any problems accessing your account, please email me

Communication

Communication will primarily happen via the Trainerize app's inbuilt messaging system
Alternatively, emails will also be sent from my email account [email protected]
It is recommended to add this address to your email “safe list”
You can send us one email per week with as many questions as you like!

Basic Terminology

Rep: One performance of a single exercise.
Set: Number of repetitions performed without stopping.
Tempo: Speed at which one repetition is performed. It is denoted by 4 numbers (eg 4-0-1-0). Each of the 4 numbers is in seconds.
Rest: Time in seconds between two sets.

Tracking your Progress

Always remember: Progress comes in many forms!

The scale should not and must never be your one and only indicator of training or fat loss success!

There are several ways of measuring the effectiveness of a training program and your success with it. We will use a variety of objective and subjective indicators, such as:

Weight: your body weight, especially if you are starting from a position of mild or severe overweight, can of course tell you whether your training and/or diet are working. In general, we will ask you to weigh yourself and record your weight in Trainerize once or twice per month.
Inches: a reduction in your body measurements, such as waist, thigh, arm or neck circumference, are a strong indicator of success, even when the scale is not budging!

Visual: there is nothing more motivating than taking a photo of yourself after working with us for 3 months or more and comparing that side by side with the photo you took when you started! We strongly encourage all our clients to take progress photos (instructions are provided in Trainerize) regularly.
Strength: an obvious benefit you'd expect to get from training is an increase in strength and performance. You will obviously notice this in the gym, as you'll be able to lift heavier weights and/or do more reps, but you may also notice it in a much more subtle way in your every day life: carrying the groceries up the stairs is suddenly easier, lifting that suitcase into the overhead storage bin is no longer an epic struggle...

Tips for Success

Maintain regular contact with your Coach

Your program is customized according to your needs/lifestyle, schedule, etc. Maintaining contact and providing feedback is important to determine how your program will be designed. For example: which exercises were challenging, too easy, hurt etc.
Keep me posted on any travel plans etc. so I can make adjustments accordingly and help you stay on track.

Hold yourself accountable

I’m here to hold you accountable and to help you reach your goals but ultimately YOU are responsible for completing the workouts.
Set concise, measurable goals and write them down before starting your program. For example: I want to lose 5% body fat. Setting goals will help you stay on track.

Make every training session count

Longer does not mean better when it comes to training efficiency, and sometimes less is indeed more. The duration of your session will be specific to you and aligned to your goals, but no matter whether your workout is 6 or 60 minutes, make sure none of that time is wasted!
That means:

don't use a smartphone during your rest periods, except to log your reps, loads, etc in Trainerize. Stay away from social media, email, etc!
respect the prescribed rest periods. If your program calls for a 1 minute rest between sets, then there's a reason for that. Don't cut it short or extend it unnecessarily.
Focus on executing every movement and every rep with good, clean form and precise technique. If you need to "cheat" a movement (e.g. lift by utilizing excessive momentum or decrease the range of motion), then you should stop the set. Safety first!

Good and Bad Pain

Since I’m not physically there with you, it’s important you build upon the skill of listening to your body. If something doesn’t feel right, don’t push it - your body is usually trying to tell you something.

Mild discomfort is part of the exercise process and is necessary for the improvement of performance and physique.
The burn is good pain. It should be short-lived and felt only during the exercise.
Fatigue after a workout should leave you exhilarated but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as over-training and is not good.
Soreness is common, especially for muscles that have not been exercised for long periods of time - or when you perform an exercise that you are not accustomed to. Soreness typically begins within a few hours but peaks two days after exercise. This is referred to as delayed onset muscle soreness and is normal when beginning a new fitness program.
Bad pain is usually caused by the improper execution of an exercise. Nothing should really hurt. Immediately notify me and/or a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints or ligaments.
It is recommended to perform each exercise with NO WEIGHT to familiarize yourself with the movement pattern, and to mentally and physically prepare you for the tasks ahead. Warming up is a crucial part of injury prevention and prepares your body for exercise by lubricating your joints.

How to use Trainerize