GETTING STARTED
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INTRODUCTION FROM JAMES
Welcome to the team, we are super excited to help you achieve your health, fitness and lifestyle goals. See this as a educational journey where you will learn to take back control. A few points for you to remember as you start this journey - There is no perfect solution, answer or plan (training or nutrition), you may fail a few times or think you've failed (don't beat yourself up about, tomorrow is a new day) and it might not be easy and may take a huge amount of effort, commitment, hard work and most importantly CONSISTENCY, but with what you learn through the process will make you succeed. GIVE IT TIME, TRUST THE PROCESS AND REMEMBER EVERYBODY IS DIFFERENT SO DON'T COMPARE YOURSELF TO OTHERS. Our job now is to experiment and find what works for you, no gimmicks, no extreme diets, no eliminating foods. If you try a certain way and don't see the intended results, make adjustments and start again until you start to see your hard work come to fruition. |
WHAT CAN I EXPECT FROM FACE TO FACE COACHING AND SUPPORT?
We deliver bespoke support plans based on your needs meaning, no two plans will look the same.
Here is a list of some support tools we use to help our clients to achieve their health and fitness goals:
- Face to face coaching sessions (2 per week in the first month)
- Daily/Weekly/monthly communication with coach
- Nutrition guidance, support and learning
- Exercise guidance, support and learning
- Meal recipes
- Community support
- Lifestyle & Exercise execution assessments
- Action plans
- Fitness assessments
- Performance & progress reviews
- Individualised training programmes
- Discounted access to other JR Fitness & Conditioning services and classes
- Access to an exclusive Members Area with hundreds of content
We deliver bespoke support plans based on your needs meaning, no two plans will look the same.
Here is a list of some support tools we use to help our clients to achieve their health and fitness goals:
- Face to face coaching sessions (2 per week in the first month)
- Daily/Weekly/monthly communication with coach
- Nutrition guidance, support and learning
- Exercise guidance, support and learning
- Meal recipes
- Community support
- Lifestyle & Exercise execution assessments
- Action plans
- Fitness assessments
- Performance & progress reviews
- Individualised training programmes
- Discounted access to other JR Fitness & Conditioning services and classes
- Access to an exclusive Members Area with hundreds of content
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STEP 2
Create a schedule Plan your week, add the days your going to do certain things like exercise, go to the gym, do your shopping etc. Be as detailed or vague as you want e.g. a diary or a napkin. - Plan your meals for the week (again detailed or overview e.g. Monday tea = Spag Bol) - Write it down and place it in prominent place and stick to it. - Don't forgot to add your progress days where you will measure your body progress. CHECK OUT MY 'CREATING A SCHEDULE' VIDEO FOR INSPIRATION - COMING SOON *RESOURCE - DOWNLOAD MY >> SCHEDULE PLANNER << |
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STEP 3
Take your Anthropometric Measurements Anthropometric measurements which include your height, weight, body fat and body measurements. You've probably already done this during the lifestyle questionnaire, however if you haven't, get cracking! Every week/couple of weeks/month you'll be required to check in and report your progress. WEIGHING IN - This can be done daily, every couple of days or once a week/month. If you decide to do it more than once per week, you will need to take an average for that week. TIPS: - Ensure you stick to the same time of day (1st thing in morning, before breakfast) - Wear the same clothes (minimum is better) OTHER MEASUREMENTS - This will be done every 4 to 6 weeks and will include measurements of Hips and Waist - you decide if your want to track other measurements such as arms, legs and chest (majority men) CHECK OUT MY 'THE SCALES' VIDEO FOR INFO, HINTS AND USEFUL TIPS - COMING SOON |
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STEP 4
Take your Progress Pictures In my opinion, the single most powerful tool for measuring progress is pictures. It's important that you undertake pictures at the start of your journey and at intervals approx every 4 to 6 weeks alongside body measurements and can be sent to your coach. Uploading and sending these images are not compulsory until you are ready to do so. Your coach may encourage you to share the images with them to review your progress. Any images shared beyond you and your coach for celebration or marketing purposes requires your prior consent and will be communicated with you before being shared. It is important that you: 1. Stay in a consistent location, ideally with a plain background such as a closed door 2. Expose target areas i.e. abs - therefore don't cover your tummy etc 3. If covered, Wear something that will show your silhouette, but nothing too tight fitting and avoid black unless it's Contrasting to the background, i.e. white background, dark clothes 4. Try and use the same or similar clothes 5. Take pictures of 3 positions; FRONT FACING, SIDE FACING and BACK FACING SEE EXAMPLE |
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SMALL DAILY OR WEEKLY Establishing new intentions and creating better habits May not be directly linked to your big goal but will help lay useful foundations sustain your big goal Examples include: waking 1 hour before leaving the house no social media after 7pm writing down a daily to do list spend 20 minutes outdoors drink 1 glass of water upon waking get your clothes out the night before |
BIG MONTHLY OR YEARLY The bigger picture The most important reason that will make the biggest impact to your life, understanding why it's impact will have he biggest impact and what it will look like when you've achieved it and all the milestones on how to do it Examples include: lose 1 stone Squat double my body weight Fit into size 10 dress |
STEP 5
Dream Big: Set your goals (3 Max) and write them down The most common goals/targets people choose tend to based around how much we weigh, now even though its a good indicator to determine fat loss/gain, the scales aren't paramount to progress therefore when setting your goals, consider: SHORT TERM, MEDIUM TERM AND LONG TERM - Increase strength and fitness - Better movement, mobility and range of motion - Improvement in your internal narrative (self worth, positive affirmation, self kindness etc.) - Better relationships with food - Improved posture - Increased confidence - Changes in physique - Improved habits and consistency with your routine - Improved sleep How much you weigh will be the by-product of these - good or bad Every target should be SMART (Specific, measurable, achievable, realistic and time bound) so simply answer these and write them down: - What do you want? - When by? - Why is it important to you? - How will you know you've achieved it? - How will you achieve it? VISUALS ARE A GREAT WAY TO KEEP YOU MOTIVATED SUCH AS A CHART FOR EXAMPLE. Once you've got them written down, stick them up someone prominent e.g. fridge door etc. *RESOURCE - DOWNLOAD MY >> GOAL CHART << |