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The End Game: Flow and Performance

https://www.elitefts.com/education/feed - Sat, 03/09/2019 - 01:31
At the core of extreme well-being is a state of consciousness and physical experience that has been called flow. In this final chapter of the "motivation" series, we'll define flow and have a better understanding of how it happens.
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LISTEN: Table Talk Podcast — How Do I Get Stronger at 41 Years Old?

https://www.elitefts.com/education/feed - Sat, 03/09/2019 - 01:03
In this clip from the first-ever Table Talk Podcast, Dave Tate and guests Dan Green and Andrew Herbert answer an Instagram DM question. They talk about aging tipping points, wear and tear, and walking a tightrope when it comes to becoming stronger.
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Matt Mills Finishes in 18th Place of 40 at the 2019 Arnold Amateur Strongman World Championships

https://www.elitefts.com/education/feed - Fri, 03/08/2019 - 15:57
I might not have made it as a top-10 heavyweight finalist in the 2019 Arnold Amateur Strongman World Championships, but I sure learned a lot while I was there. Plus, I'll be sure to apply everything I learned this time around at my next competition.
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The Practice Squad

https://www.elitefts.com/education/feed - Fri, 03/08/2019 - 08:30
I recently reconnected with an old client: Don Cherry, whom I first met as a 16-year-old football player. Over the last several years, I've been lucky to watch that kid I trained in the belly of the Beast become a college and NFL football player and most recently, one of the voices behind a great podcast.
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7 Mantras I Use To Be Successful in Coaching and Life

“Mantra” may be one of those words that give you a funny feeling when you hear it.

In fact, I’d imagine that a lot of people who even see the title of this podcast won’t listen to it, just because the word “mantra” is in the title!

But in reality, mantras are a powerful tool that many of the world’s most successful people use on a daily basis to get more out of their life.

In this show, I cover not only what a mantra is, but why you should use it, and then give you seven mantras that I use on a daily basis to help keep me grounded, focused, and growing.

 

Show Outline

Here’s a brief overview of what I discussed in this week’s show;

  • MR’s Monologue: What Beginner’s Mind is, and why you should cultivate it
  • What a mantra is? And while it may sound hokey, why you should be using them
  • The 3 layers of habits – and why “setting goals” may not be enough
  • Achieving vs. becoming
  • Why my first three mantras are all about taking care of myself (and maybe yours should be as well???)
  • Training, nutrition and sleep: 3 non-negotiables for trainers and coaches
  • Where my family fits in the mix, and the mythical unicorn this is “finding balance”
  • Homework: Creating your own mantras based on what YOU want to achieve in your life and the person you want to become

 

Related Links

 

Want to Hang Out on Cinco de Mayo?

This May, I’m going to be hosting a small workshop focused on coaching the lower body lifts.

This isn’t going to be one of those massive seminars where someone stands in front of a PowerPoint deck and lectures to you all day, though.

This event is going to be focused on coaching, cuing, and having a little fun in the process.

If you’re interested in learning more, click here to get all the details about my Coaching the Lower Body Lifts workshop. Thanks!

 

Spread the Love!

Did you enjoy this episode?

Laugh at my mistakes?

Or possibly even LEARN something?

If so, please take the time and share it with ONE PERSON who you think can benefit from it. Thank you!

The post 7 Mantras I Use To Be Successful in Coaching and Life appeared first on Robertson Training Systems.

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Stuff to Read While You’re Pretending to Work: 3/7/19

http://www.tonygentilcore.com/feed/ - Thu, 03/07/2019 - 11:54

A day earlier than usual.

I’m on vacation.

Deal with it…1

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT 1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th (<– EARLY BIRD rate ending soon).

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Melbourne, Australia: July 20-21st

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Coaching Competency Workshop – Raleigh, NC

I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina in a few weeks to put on my popular Coaching Competency Workshop.

This is a great opportunity for other fitness professionals to gain better insight into my assessment and program design process.

And cat memes.

Can’t forget the cat memes.

Full details (date, location, itinerary, how to register) can be found HERE.

3. Strategic Strength Workshop – Boston, MA

Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side. Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

This will be a unique opportunity for people to learn from myself, but especially Luke, who I think is one of the best and brightest coaches I know.

For more information and to register you can go HERE.

SOCIAL MEDIA SHENANIGANS Twitter

My wife hitting a bench PR of 170 lbs today. Haters may cry afoul about the butt coming off the bench to which I say…puh.

She’s not at a meet; and we’re on vacation…

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Training vs. Working Out

http://deansomerset.com/feed/ - Thu, 03/07/2019 - 11:07

I put up a post on Twitter and Instagram a few days ago that seemed to resonate with a lot of people.

View this post on Instagram

10,000 hours to mastery of a skill is somewhat misleading. Did you spend those hours uniformly obsessed with improving your aptitude and execution of that skill? Punching the clock will help you improve, but to be exceptional you have to focus on constant improvement.

A post shared by Dean somerset (@dsomerset1) on Mar 6, 2019 at 6:59am PST

I figured today I would break down a few salient thoughts on this concept so people can get some more insight into this concept.

 

  1. Training and working out both accomplish goals, just differently

I have a lot of clients who come into the gym only when they have a session with me, and that may be only once a week or once every two weeks. I give them homework, and it may get done or it might not, but it’s not a major priority in their lives.

That’s fine. They understand their role in the process of the results they’re getting, but also understand where their priorities lie in their life, and for them a fitness plan within a weightroom is fairly low, albeit still on the list. They’re not interested in competing in anything, seeing specific improvements, or setting personal records, but will gladly accept them if they come. They work out to enjoy life, stay relatively fit, and consistently show up to work hard and have fun while they’re there.

I remember a gym member who would do the same sets of quarter-rep bicep curls for sets of 50 every time he came in to the gym, because he’d done them that way every day for the past 20 years. Routines matter a lot to people, much more than specific progress.

Contrast that with some of my competitive athlete clients. Their priorities put training at number one on their list, ahead of social life, vacations, date nights, and in some cases even their occupations. Their workouts are much more data-centric, focusing on specific improvements over time, gaining an edge, and fine-tuning an approach to meet the demands of competition.

Both are happy with their results

It’s easy to lose sight of the people who aren’t in the all-or-nothing category of training, and who may get turned off by a rigid and strict approach to how training and nutrition should be, but we have to remember that getting something is of benefit to a very large segment of the population, even if it’s just a single step in the right direction. For those people, attending a Zumba class with their friends is exactly the doorway that will allow them entry into the fitness world. Not everything has to be tracked or measured, even if you get the best benefits from that approach. Sometimes a nudge in the right direction is the best way for the person in front of you given their priorities in life.

 

2. Working out can fill the time between specific goals

For a lot of competitive athletes, in the early phase of their off seasons the last thing they want to do is anything directly related to their sport, so they opt for workouts that can help maintain some level of fitness or just give them a mental break from the usual training regimen.

For recreational athletes not currently training for a specific outcome – say, age group athletes, powerlifters in between contest prep phases, etc – that off season phase can be a time to work on other stuff, or get in some more random play elements that have not a lot to do with their specific sports, but can help keep them interested in training while getting a sweat on.

This can be the same for non-competitive clients who may be in between goals of their own. Dieting for weight loss all the time can be a big challenge for a lot of people, so working in some maintenance phases here and there, with more of an emphasis on just getting some regular activity like a power walk through the neighbourhood, or finding active  things to do while on vacation can be impactful to keep people “on the wagon” even if they’re not actively engaging in a strict weight loss regimen.

When the individual is ready to make a specific effort towards a targeted goal, that’s when we can ramp things up and get more focused on workout and nutrition specificity, track specific metrics over time, and gauge progress towards that goal, but it’s not mandatory in everyone at all times.

 

3. Some people have more of a mastery mindset than others

Imagine being given a Rubiks Cube.

You’re given a really appealing reason to figure out how to solve it. Maybe a cash prize, fame, it unlocks a specific ability you can use later, or whatever you like, but it’s REALLY appealing to you. Do you spend every waking moment trying to solve the thing, and stay at it until you do, or do you give up within a few minutes and move on, knowing you lose out on the opportunity to get that really appealing outcome?

Or, do you tackle the cube because it’s a puzzle to solve and the challenge in itself is the reason to make you obsessive about solving it? A final option, you play with it when you have the time but have no attachment to the outcome, you just enjoy it while you’re trying to figure it out but if something more important comes along you’d have no problem dropping it?

Each approach is fine, and depending on the person, can bring a lot of happiness or unending stress. A competitive athlete may step into the gym to get benefits for their sport,  a recreational hobbyist may just love the process of training and the improvements they’re seeing, and still a larger portion of people may do it because they enjoy it while they’re there and want to make a go of it, but it’s not their raison d’etre.

 

3. To truly excel at something, you have to give up a lot

I’ve done a number of talks to prospective personal trainers completing their education and getting ready to start training live human beings. Uniformly, they all ask what I had to do to be as successful as I am now (however you’d like to define success is up to you). My answers usually don’t inspire them:

  • Work 12-14 hours a day Monday through Friday, and then another 6-10 a day on the weekends.
  • Do the above for at least a decade
  • Market yourself a lot, trying to find as many ways to get people in front of you as possible. Along those lines, learn a lot about marketing, sales, and business
  • Continuing education is non-negotiable. Study everything you can as much as possible, and invest in attending live events and certifications as often as possible

Sounds like fun, right?

This isn’t the approach to use if you want a good work-life balance, however in order to excel at anything, you pretty much have to be willing to give up stuff like work-life balance, some relationships, sleep, self-care, and a lot of other stuff along the way. Work-life balance is a great approach for average people, but it doesn’t work for those determined to be exceptional. I know this doesn’t sound too uplifting, but have you ever heard of anyone who has accomplished amazing things say they didn’t have to devote everything they had to it and sacrifice massively along the way? probably not.

If you look at many other professions, like medicine, law or accounting, they all have a residency or articling phase where they’re pretty much only working and learning. That’s almost mandatory for them to get their accreditation. Have you ever heard of a physician saying they had a great work-life balance through their residency? Or an accountant who slept comfortably through their articling years during tax season?

This is why this isn’t for everyone, and that’s okay. You can definitely have a great career as a trainer or strength coach while limiting your time involvement to just 15-20 hours a week, and have a great life full of other priorities. The same goes for your workouts. If you can’t devote 20-30 hours to training each week like a highly competitive athlete on the world stage, you can still get benefits from 2-3 hours a week. You may not win world championships but that may also not be what you want to do either, and that’s fine.

 

4. Not everyone cares about fitness

It’s easy to get a myopic tunnel vision about how important exercise is for everyone, and how we should all be doing some form of it or another, but the very vast majority of the population holds a workout routine so low in importance that it’s almost off the list entirely. For them, the more easily they can include some activity, the more likely they will do something, but it’s not a guarantee. They won’t care about scapular rhythm, undulating periodization, or macro tracking, but will care about everything else that’s important in their life.

Meeting people where they are can be more impactful to help create positive change than trying to create the same desire for fitness and health in them that we see in ourselves. Everyone has the chance to grow into a love of the gym, and many do, but that growth has to take time and come from their own decisions and positive experiences.

 

The great thing about working out or training is there’s a way for everyone to get involved. Whether it’s once a week or two-a-days, you can see progress on your own terms and within your specific priorities. Hard work breeds progress, so the rest is up to you, and that’s the beautiful part: you get to decide what’s important to you.

The post Training vs. Working Out appeared first on DeanSomerset.com.

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Sport Performance Pillars | Developing Speed and Power

http://www.jtsstrength.com/feed/ - Thu, 03/07/2019 - 09:46

Speed and Power qualities are likely the most important abilities for an athlete to develop for sporting success.

The post Sport Performance Pillars | Developing Speed and Power appeared first on Juggernaut Training Systems.

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The Art of Programming for Injury Prevention/Risk Management

https://www.elitefts.com/education/feed - Thu, 03/07/2019 - 09:07
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here's what I came up with.
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JP Carroll Takes Second Place at the 2019 XPCs

https://www.elitefts.com/education/feed - Thu, 03/07/2019 - 09:00
Before I get into my recap of the 2019 XPC World meet, I want to say, I took second place — even with my fifth 2,200-pound total and seventh 900-pound squat — for no other reason than I wasn't strong enough that day.
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Evidence-based coaching: Why some health and fitness pros are doing it all wrong.

http://www.precisionnutrition.com/feed - Wed, 03/06/2019 - 22:01

Ask any health and fitness professional if they’re “evidence based,” and chances are good you’ll get a resounding, “Yes!” Perhaps even an indignant one. After all, everyone uses evidence… of some sort. But if you think evidence-based practice is only about what “research says,” you’re doing it wrong. In this article, we’ll show you the right way to use evidence to inform and enhance your coaching—and drive better client results. 

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Here at Precision Nutrition, we love science.

In fact, no one loves science more than us!

But is it possible to rely too heavily on scientific literature? Can you actually science too much?

Maybe.

Ever see someone:

  • Dismiss a coach’s successful method solely because some element of it isn’t “research proven?”
  • Refuse to modify a nutrition plan—even though a client hates it—“because science?”
  • Call a respected health professional a “quack” because they cite years of clinical experience instead of a definitive clinical trial?

(If you haven’t, you probably don’t spend much time in Facebook comments.)

In each case, the person’s inflated reverence for research could be limiting their ability to learn, and evolve as a coach. They might also influence others to follow their narrow line of thinking, causing them to miss out, too. And this is often done in the name of “evidenced based practice.”

Now, evidence-based practice, or EBP, is all the rage in certain health and fitness circles, which is a great thing. We heart science, remember? Except there’s just one problem…

A lot of coaches, though well-meaning, are getting EBP wrong. Specifically, they’re over-emphasizing “what the research says” to the exclusion of other relevant information, like their professional experience and the personal preferences and values of the people they work with.

And that’s not good for clients, business, or the health and fitness industry.

To make sure you get EBP right, use this guide to understand what the method really is, why it matters, and how to implement it effectively in your own coaching practice.

Because when used correctly, EBP is a powerful tool that’ll make you a better coach—so you can help even more people achieve lasting change and deep health.

And that we love even more than science.

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What is “evidence”? There’s “everyday life” evidence.

In our Precision Nutrition Coaching program and Certifications, we tell our clients and coaches to use outcome-based decision making (OBDM).

Very simply, that means you decide what to do next based on the data you got from what you just did.

Did your waist measurement go up after two weeks of vacation buffets? That’s data that says, “Welcome home, maybe dial it back a little.”

Did your blood pressure go down after four months of sticking to your exercise program? That’s data that says, “Keep up the good work!”

We tell our coaches and clients to use as many data points as they can, and look for progress everywhere, including:

  • body measurements
  • blood work and other medical tests
  • athletic performance, such as getting stronger or faster
  • photos
  • how clothes fit
  • recovery
  • sleep
  • mood and wellbeing
  • confidence
  • consistency

And so on. (Here are some more ideas.)

All of these data points, collectively, give us evidence that we can use to make informed choices.

Then there’s scientific evidence.

This includes clinical or case studies, experimental research, basic research (for instance, studying cells in culture), and more.

This evidence can vary widely in quality, who is studied, and how applicable the results are to you and your clients.

However, in general, scientific evidence is one of the best ways we have to know about the nature of reality.

And though it might be obvious, we’re compelled to say it anyway: You’re looking to glean these insights directly from reputable, peer-reviewed scientific papers—not random websites, articles in magazines, or pictures of sunsets with words on them.

Finally, there’s stuff you learn on the job.

We call this “expertise.” It’s the old coach’s intuition, the senior clinician’s knack for diagnosis, the way a master carpenter can tell you if something is a quarter inch off square just by looking.

After you’ve worked with over 100,000 clients, as we have, you start to build a database of collected wisdom. And often, there’s stuff that’s hard to explain or defend—you’ve just seen it enough times that you know it’s a thing.

When we bring together experience, research, and expertise, we have a pretty good set of working hypotheses about what is likely to be effective.

And that’s evidenced-based practice. So it’s not just about clinical research.

EBP is a systematic way of thinking and application that integrates scientific data with clinical experience and the individual needs and preferences of each client or patient.

Yes, that’s the official, eye-glazing definition, but you might find the Instagram-able version even more enlightening. (See the illustration below.)

All three parts are equally important.

That’s because:

1. You aren’t coaching research averages. You’re coaching people.

Most studies report the average results of an intervention. (This is especially true of their headlines.)

Yet, if we look at the actual data of most studies, we see that individual results tend to fall on a bell curve of some sort.

Take this example, noted by James Krieger and Bret Contreras.

A study on resistance training and muscle gain concluded the following:

“Previously untrained people who engaged in resistance training three times a week for 9 weeks increased their muscle mass by 6%.”

Based on that, you might expect a client to achieve similar results on your three-day-a-week program.

But if you look at the individual data within the study, muscle growth ranged from -2.5 to 20 percent. That’s right: minus 2.5 percent. As Krieger and Contreras point out, five of the 53 participants actually lost muscle!

That’s not to suggest the research results are misleading. In fact, most of the study participants experienced muscle mass gains between 5 and 10 percent, and some even more. However, it does show the overall findings may not to apply to every individual. So don’t expect them to.

Another example is broccoli. There’s a significant body of evidence supporting the health benefits of eating this nutrient-dense vegetable.

But if broccoli makes someone gaggy or gassy, it’s not the healthiest food for them, no matter what the research says about it lowering disease risk.

These kinds of patterns happen over and over: Some people get great results from applying the research, some get very little (or negative) results, and most get results somewhere in between.

This is reality.

Research can be incredibly useful for giving us a starting point for most people. But humans differ—often wildly—from one another.

They differ in terms of their habits, mindset, physiology, environment, and personal preferences. They also differ in their ability to follow a program in the first place. And even if they stick to a plan perfectly, they can differ in the results they get.

Coach for the unique human in front of you, not for an average.

Not only will this improve your client results (because you’ll be working with their particular, practical reality), it’ll also improve your client retention (because you’ll be actually listening to them and trying to understand them as individual people, not as data sets).

When a client is suffering, they probably don’t need you to search PubMed for more evidence.

They often need you to provide a solid, trusting coaching relationship and, of course, your coaching skills. This combination can help you ease client resistance, be creative and flexible when typical solutions don’t work, and be compassionate and supportive when a client struggles with dark stuff.

2. Your professional experience really matters.

If you’re a mindful, growth-oriented coach or practitioner, it’s impossible not to develop a certain degree of experience and expertise over time.

A lot of things go into your “expertise bucket”: courses and programs you’ve taken; books you’ve read; lectures you’ve attended; mentoring relationships you’ve had; and all the practical experience you’ve acquired from observing and coaching clients or patients.

The accumulation of knowledge and experience gives you a kind of “intuition” that can help you coach more effectively.

This “intuition” shows up when you see a client perform a wonky squat, quickly identify exactly what’s wrong, and make corrections to improve form.

It shows up when you perform a client intake, and based on their answers (Just had a baby! Prone to perfectionism!), you can anticipate what aspects of a program they might struggle with, and how you might help them.

Or it shows up when you do a postural assessment, and immediately know which exercises to avoid and which could be helpful.

Much of the time, this is knowledge you could have never learned simply from reading studies. It requires time working with people, and exposing yourself to new ideas and methods, including those that have yet to be studied.

But there’s a challenge here, too. The knowledge we gather from our experiences is very prone to human error: Our memories are unreliable, we see patterns that may not actually exist, and we discount information that doesn’t conform to what we already believe.

How can we reduce human error?

  • First, be aware that bias and error exist… yes, even for you.
  • Take notes during or after client sessions, and use a variety of validated measurement tools—such as weight, body measurements, pictures, mood scales, and sleep quality scales—to track the effectiveness of your advice.
  • Get mentorship and feedback on your practice. Coaches need coaches. Or, find a like-minded group of professionals with whom to collaborate. (That’s why we developed the Precision Nutrition Level 2 Certification.)

If you’re aware of the errors you’re likely to make, and take steps to moderate them, you might start to see some reliable, overarching patterns.

Like that very rigid meal plans don’t work for people in the long term. Or that people can only train so long and so hard before they burn out.

Or a thousand other possibilities experienced coaches notice, but perhaps haven’t been fully validated by published research.

If you’re just starting out and don’t have the experience gained from coaching many people over many years, you can “borrow” insight from mentors or other coaches with more reps under their belt.

Drawing on the wisdom of your (or a colleague’s) accumulated experience is an essential part of being a good practitioner.

3. Science will never have it all figured out.

The evidence is always evolving. Nutrition research in particular is a relatively new area, and there’s still a lot to be learned.

Plus, some things are really hard (or downright unethical) to test in a research setting, and so we may never have scientific evidence on it.

Even if it is possible to test, quality research takes a long time to gather. Usually, one study isn’t enough to “prove” something true or false. But waiting for multiple studies on a specific topic, or better yet, a meta-analyses (which is kind of like a poll of the research) may require a lot of patience. Maybe decades.

And yet, we still have to help our clients and patients make informed decisions. Like, now.

That’s where evidence-based practice comes in.

The RIGHT way to use EBP.

You can formally apply the EBP process to coaching decisions that feel especially important or uncertain.

EBP offers one of the best tools to help you reach a decision that’s most likely to be safe and effective, and that’ll also make sense in the context of your client’s life.

Follow these 6 steps to see EBP in action.

1. Assess the client.

Identify their unique abilities and needs.

  • What are their strengths?
  • Where might they need help from you?
  • What are their precise goals?
  • What are their identities, values, and beliefs?

Gather this information by asking questions, using intake forms, and taking measurements. This’ll help you create an initial plan of action and also provide a baseline against which to gauge progress.

Plus, as you collect data on many clients, you’ll be accruing practical evidence that can aid with decision making in the future.

Let’s use a hypothetical client to apply these steps.

Her name is Nora. Her goal is to lose fat, and she’s also interested in intermittent fasting. Through your initial assessment you learn that she’s begun to show signs of perimenopause, and her sleep isn’t great these days.

2. Find your research question.

Before you jump to a solution, get clear on the problem you’re trying to help your client with. 

Then, turn the problem into a question that’ll help you isolate the evidence you need for your recommendations. This question should incorporate the problem, as well as relevant factors about your client or patient.

Nora’s main goal is to lose fat, and she’s curious about intermittent fasting. Important factors to consider: Nora is a woman and she’s perimenopausal.

But you’re not sure if intermittent fasting is safe (or effective) for losing fat. And you’re definitely not sure if it’s safe (or effective) for a perimenopausal woman.

So your research question might be: “Is intermittent fasting safe and effective for fat loss in perimenopausal women?”

3. Gather the evidence.

Search for info using an online database like PubMed or Google Scholar. (If you don’t know how to use online research databases, here’s a PubMed tutorial.)

Using a research database will curate your hits so you’re only getting original, peer-reviewed research, rather than someone else’s (potentially biased) interpretation of it.

To find relevant research for Nora, a good keyword combination to type in a search box could be “intermittent fasting + fat loss + menopause”. These keywords contain the intervention you’re interested in learning more about, plus information about Nora’s unique goals and life stage.

To identify the best available scientific evidence on the research subject, use the “Hierarchy of Evidence” pyramid below. The higher up on the pyramid, the more trustworthy the information. So start your search from the top down.

In the case of Nora, prioritize finding a position stand, a meta-analysis, or a systematic review on using intermittent fasting for fat loss in menopausal women. This will give you a comprehensive overview of the current evidence. Basically, scientists and/or academics have already done the hard work—of reviewing, comparing, and analyzing the available scientific evidence—for you.

If that doesn’t exist, look for randomized control trials that compare appropriately chosen groups of people with a control group (such as a group that received no intervention, or a different intervention).

No luck there? You can expand your search to just “women” rather than “menopausal women.” Depending on what’s available, you may have to continue broadening your search and moving down the hierarchy of evidence.

Now, if you’re not well-versed in reading studies or interpreting research, that’s okay. Chances are, if you don’t find a meta-analysis or review, or—best of all—a position stand, the research further down the pyramid will be of limited use to you anyway.

If that’s the case—or you can’t find any scientific research on the topic—you might have to use opinions from other trusted experts, or develop an educated hypothesis based on your own knowledge of how physiology and nutrition work. This still counts as evidence, it’s just not as reliable, so temper your confidence in it accordingly.

All hail the position stand.

If you don’t feel equipped to navigate and interpret scientific literature, consider looking for best practice guidelines or position stands written by an authority in your field.

Position stands are official statements made by a governing body on topics related to a particular field, like nutrition, exercise physiology, dietetics, or medicine.

Here’s an example: The 2017 International Society of Sports Nutrition Position Stand on protein and exercise.

If you have a client who’s older and you’re wondering how to safely increase their training capacity (but don’t want to immerse yourself in a dark hole of research), simply look for the position stand on exercise and older adults.

To find the position stands in your field, consult the website of whatever governing body you belong to.

For example, if you’re a personal trainer certified through ACSM, NASM, ACE, or NSCA, consult the respective website for each organization. They should feature position stands on a variety of topics.
4. Appraise the evidence.

Through your search, you’ll probably find at least some evidence. This might be just a few small studies or some articles from trusted experts in the field.

Now, using the hierarchy of evidence, determine how valid and reliable those pieces of evidence are.

The more you have to broaden your question or move down the quality hierarchy, the less confident you might be about your recommendations.

With Nora, if all you find are some articles by an internet guru who’s never actually seen any real clients, you may want to present your findings as a mere idea, rather than as reliable advice.

On the other hand, if you find a handful of systematic reviews about intermittent fasting in menopausal women, you can go to Nora with more confidence about your recommendations. (Quick fact check, FYI: We couldn’t find any reputable systematic reviews on intermittent fasting in menopausal women.)

5. Create your recommendation.

Unless they ask for it, most clients don’t want to know all the complicated science stuff; they just want to know what to do.

This is where the science of coaching morphs into the art of coaching.

It’s time to see if you can actually apply the evidence you’ve found—along with your own professional experience—to the complex, real, live human standing in front of you.

Notice that the evidence by itself doesn’t make the decision. Nor does your experience, nor do the client’s preferences.

The three simply offer a more holistic perspective on a problem, to ensure you find the best possible solution for your client.

Rather than plunking down a stack of research in front of your client, combine the research with your expertise and your client’s unique circumstances to translate it into practical advice.

It could work like this: Through your research, you find that intermittent fasting is effective for fat loss. However, through your own professional experience, you’ve also noticed that most clients struggle to stick with intermittent fasting long-term. (Aligning nicely with your coaching experience, the research also shows a relatively high drop-out rate with intermittent fasting.)

You’ve also noticed that in some of your female clients, intermittent fasting seems to deregulate menstrual cycles and exacerbate menopausal symptoms.

Thinking about Nora’s unique values and preferences, you know that she wants to lose weight, but you also know that she’s had some trouble sleeping lately. In your experience with other clients, people who are sleep-deprived have an extra-hard time regulating appetite and losing weight.

So… intermittent fasting seems to be effective, but combined with your concerns about Nora’s hormonal health and sleep quality, plus the fact that intermittent fasting can be hard to maintain, you may decide not to recommend it to Nora.

After explaining to her your reasoning, explore with her what she’s comfortable trying. In the end, you may suggest some simple nutrition habits along with some short fasting experiments, plus some sleep tips.

These recommendations include what you’ve found from the best available research, your own coaching experience, and Nora’s unique preferences, goals, and challenges.

Nora’s just gotten some pretty wise, tailored-to-her advice, where you worked as collaborators to come up with her action plan.

That’s the art and science of coaching.

6. Monitor the results.

Once you’ve given your client a little time to practice what you came up with together, you can assess if those actions are working.

Consult those measurements you took in your initial assessments. Compare them to current measurements.

Are things moving in the right direction?

And talk to your client about how the plan is working.

Nora tells you although she’s applying and benefitting from the sleep tips, she’s struggling with fasting, even the shorter experiments. Turns out, it’s hard to fast when you’re having trouble falling asleep because of a grumbling tummy.

As you monitor progress, use what you find to re-evaluate goals and pinpoint where your client or patient needs more support.

Now Nora’s asking you about trying the Paleo diet instead. Looks like you have more research to do.

But keep in mind, over time, you’ll develop a solid grasp of the body of evidence on a number of topics. That’s the good part about science moving slowly: It’s not that hard to keep up.

What to do next. Be empathetic, supportive, and flexible.

No matter what you believe is “right” or “true,” your first job is to work with your client, wherever they’re at.

Many practitioners intuitively know this, but the bond between coach and client (or patient) is extremely important and influential.

This bond is called the “therapeutic alliance,” and it refers to the level of trust and rapport between a practitioner and the person they’re helping.

Change is hard, and often scary. A strong therapeutic alliance can help a person feel supported and understood while surfing the tides of change.

In fact, some studies show the results a client or patient achieves in your care are up to 85 percent dependent on the therapeutic alliance. So, the stronger that relationship, the better the results.

If you’re constantly butting heads with your client, telling them, “But the research says!” or, “I know best!”, you can wave goodbye to a strong therapeutic alliance.

Many of the obstacles your clients will face are behavioral and emotional, rather than rational and theory-based. So more than facts, your clients often need compassion, support, and creativity to get them through the tough stuff.

Focus on the big rocks.

Given how complicated bodies and behavioral change are, it’s not surprising that science is still “trying to figure things out.”

Rather than using “cutting-edge” protocols like intermittent fasting or precise macronutrient ratios (which should really only be for more advanced clients anyway), focus on “big rocks” that offer the most bang for buck, like:

  • eating enough protein and vegetables
  • moving regularly
  • getting adequate sleep
  • managing stress
  • reducing smoking and/or excessive alcohol consumption

If that sounds boring or too obvious, we ask you this: How many people do you know who are consistently doing all five well? (In case you’re curious, it’s only about three to five percent of the population.)

Just managing those five things will keep most people plenty busy.

Be humble, throw out the rules, and keep learning.

The smartest people are often the ones who are most comfortable asking questions, saying “I don’t know,” and resting in uncertainty.

It’s a cliche but true: The more you know about something, the more you realize what you don’t know.

Be wary when others claim absolute certainty. It may be they don’t fully understand the complexity of the matter.

True expertise is about being comfortable with limited knowledge—while continuing to seek more and better information—and also accepting we may never have complete certainty.

Experiment wisely, and learn from both successes and failures.

Want to see how a theory works in practice? Test it out on yourself, and measure your experience as objectively as possible.

With clients, so long as there is no risk of harm, try out well-informed experiments (with their permission) that are either based on research or expert theory. Then, as always, track and measure their experiences and results to inform your next steps.

Know what you don’t know and work with other experts as needed.

Especially if you’re a beginner in your practice, it’s okay not to know stuff.

Focus on what you know best, whether that’s good lifting form, coming up with healthy meal ideas, or giving support during sticky coaching situations. But also know that some things will be out of your scope of practice.

So build a strong professional network—which could include family doctors, dietitians, massage therapists, naturopaths, chiropractors, and psychotherapists—and refer out whenever you encounter something you feel uncomfortable or especially inexperienced with.

Establishing a deep roster of experts will help clients get the support they need. And we’re pretty sure the evidence will show that’s good for everyone.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in way that’s evidenced based and personalized for each individual’s lifestyle and preferences—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

jQuery(document).ready(function(){ jQuery("#references_link").click(function(){ jQuery("#references_holder").show(); jQuery("#references_link").parent().hide(); }); }); References

Click here to view the information sources referenced in this article.

Balachandran, A. & Schoenfeld, B. (2017, March 2) Evidence-based practice in Exercise and Nutrition: Common Misconceptions and Criticisms. Retrieved from https://www.lookgreatnaked.com/blog/evidence-based-practice-in-exercise-and-nutrition-common-misconceptions-and-criticisms/

Baldwin, S.A., Wampold, B.E., & Imel, Z E. (2007). Untangling the alliance-outcome correlation: Exploring the relative importance of therapist and patient variability in the alliance. Journal of Consulting and Clinical Psychology, 75(6), 842–852.

Cabaniss, D. L. (2012, May 31) The Therapeutic Alliance: The Essential Ingredient for Psychotherapy. Retrieved from https://www.huffpost.com/entry/therapeutic-alliance_b_1554007?fbclid=IwAR1NDl7sNR60OSvNFWmpTUA-GqAV65fMtxsOrOFAQ9fLM5Z5eQlcRR4APbU

Duke University. (2018). Introduction to Evidence-Based Practice. Retrieved from https://guides.mclibrary.duke.edu/ebmtutorial/home

Erskine, R.M., Jones, D.A., Williams, A.G., Stewart, C.E. & Degens, H. (2010) Inter-individual variability in the adaptation of human muscle specific tension to progressive resistance training. European Journal of Applied Physiology, 110(6), 1117-25.

Evidence-Based Medicine Working Group. (1992) Evidence-Based Medicine: A New Approach to Teaching the Practice of Medicine. Journal of the American Medical Association, 268(17), 2420-5.

Frances, A.J. (2013, June 24) What Should Doctors Do When They Don’t Know What to Do? Retrieved from https://www.psychologytoday.com/us/blog/saving-normal/201306/what-should-doctors-do-when-they-dont-know-what-do?fbclid=IwAR3ce99uT-RDXcp_yvnJ0r2aTfBPWPpngqNUvkIc5a6PBZkyr5d-Z8sgy2Y

Joyce, A.S. & Piper, W.E. (1998) Expectancy, the Therapeutic Alliance, and Treatment Outcome in Short-Term Individual Psychotherapy. The Journal of Psychotherapy Practice and Research, 7(3), 236–248.

Löfgren, K. [Kent Löfgren]. (2013, February 25). What is epistemology? Introduction to the word and the concept [Video File]. Retrieved from https://www.youtube.com/watch?v=lI9-YgSzsEQ

Ludwig, J. (2018, April 16) Here’s what is going wrong with ‘evidence-based’ policies and practices in schools in Australia. Retrieved from https://www.aare.edu.au/blog/?p=2822

Schoenfeld, B.J., Contreras, B, Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. & Alto, A. (2019) Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine & Science in Sports & Exercise, 51(1), 94-103.

Wampold, B. E. (2001). The great psychotherapy debate:Models, methods, and findings. Mahwah, NJ: Lawrence Erlbaum. NJ: Lawrence Erlbaum.

Evidence-Based Medicine Toolbox. (2017) Retrieved from https://ebm-tools.knowledgetranslation.net/

Evidence-based practice. (2018, November 19) Retrieved from https://en.wikipedia.org/wiki/Evidence-based_practice?fbclid=IwAR3ARk06zmx_lJYPIrTGA_chfBa9v_-NsW7HQbC7-rTHaq-Y7AYcSdLAk80

The well-built clinical question: a key to evidence-based decisions. (1995). Retrieved from https://mclibrary.duke.edu/sites/mclibrary.duke.edu/files/public/guides/richardson.pdf

The post Evidence-based coaching: Why some health and fitness pros are doing it all wrong. appeared first on Precision Nutrition.

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Garrett’s A.I. Coaching Log #12

http://www.jtsstrength.com/feed/ - Wed, 03/06/2019 - 09:56

Follow along with Juggernaut A.I. Co-Creator Garrett Blevins’ training.

The post Garrett’s A.I. Coaching Log #12 appeared first on Juggernaut Training Systems.

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Complete Squat Warm Up

http://www.tonygentilcore.com/feed/ - Wed, 03/06/2019 - 08:39

Last week I shared an article from strength & conditioning coach, Matthew Ibrahim, appropriately titled Complete Bench Press Warm Up.

You can check it out HERE.

Today Matthew is back covering the squat.

Copyright: ozimician / 123RF Stock Photo

Complete Squat Warm-Up

One of the top priorities to focus on when warming up prior to performing your squat in training is to spend time in the ACTUAL squat position itself.

Most people miss the boat here.

Why?

Well, it’s important to actually groove the pattern with repetition in the warm-up that you plan to load in your training.

Crazy talk, I know.

A handful of other components to address in your warm-up when preparing to squat will be to work on trunk stability, hip mobility, groin flexibility, ankle mobility and upper back (thoracic) extension.

The cool thing about this is that you can work on ALL of those things in the ACTUAL squat position itself in your warm-up, too!

All 8 exercises below provide your body with the opportunity.

1) All Fours Rockback – x10

 

2) Catcher Rockback w/ Toe Turn – x8 each side

 

3) Alternating Spiderman – x5 each side

 

4) Windowpane Squat – x8

 

5) Squat-to-Stand – x5

 

6) Alternating Cossack Squat – x8 each side

 

7) KB Horns-Grip Prying Squat – x30 seconds

 

8) KB Horns-Grip Squat w/ Press – x8 About the Author

Matthew Ibrahim is the Co-Owner & Lead Performance Coach of TD Athletes Edge in Salem, MA.

He has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters and Stanford University, in addition to guest speaking internationally in Milan, Italy.

His work has been featured in Men’s Fitness, STACK Media and The PTDC. Currently, he is completing his masters degree at Rocky Mountain University with a direct track into their PhD program. He is a big fan of interacting on Instagram and regularly posts about training, performance and recovery.

Follow along HERE

The post Complete Squat Warm Up appeared first on Tony Gentilcore.

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Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale

https://www.elitefts.com/education/feed - Wed, 03/06/2019 - 08:26
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
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6-Step Method to Develop Pure Strength

https://www.elitefts.com/education/feed - Wed, 03/06/2019 - 08:24
Before you enter pure strength development, there are a few steps that must be considered. And I know this may sound like rocket science for some, but it doesn’t have to be that complicated. I’ve used this method to develop three world champions in powerlifting in only 18 months.
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The Ultimate Dead Bug Video

If you love core training exercises, this is your video!

The dead bug is one of, if not my favorite, core training exercise of all time.

It’s easy to use, and can be done with little (or no) equipment.

You can progress it from simple and easy, to extremely hard and challenging.

And in this short video, I detail not only how to do the dead bug correctly, but give you a ton of progressions and variations you can use toe really supercharge this awesome exercise.

Once you check out the video, here are a few notes to get the most out of your dead bugs:

  • Bang out a full exhale and work to get your back flat to the floor.
  • Focus on getting the leg straight – even if that means not taking it as close to the floor.
  • As you’re going through the motion, do NOT let the back arch or extend.

Next time you’re in the gym, go through this little progression and let me know what you think!

All the best,
MR

The post The Ultimate Dead Bug Video appeared first on Robertson Training Systems.

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10 things every successful fitness and nutrition coach does. The best coaches do them every day. How many are you doing?

http://www.precisionnutrition.com/feed - Tue, 03/05/2019 - 22:01

What makes for a successful fitness and nutrition coach? It’s not just what you know… it’s what you do (every day). Here are some of the practices elite coaches use to get results. Keep track of how many you’ve mastered.

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You know the type. It’s the coach that seems to have to it all together.

They have a long waiting list of eager prospects. Their client results are always impressive. They make great money doing what they love. And, just to make us all a little more jealous, they make it look effortless.

Welcome to the elite coach.

What is it that makes elite coaches so special?

Is it their training? Their hard work and commitment? Their passion? Or do they know something most others don’t?

The answer to all of those question is… yes.

Elite coaches do know something most don’t. But it’s not just knowledge. It’s a set of practices they work on daily.

And this set of practices helps them get better at forming strong relationships with their clients, fostering change, and improving their craft.

Here are the active habits that set elite coaches apart from the rest.

1. Elite coaches practice the art of human connection.

Better coaches aren’t just better at customizing workout and nutrition plans. They’re better with people.

Elite coaches don’t limit conversations to “here’s what you have to do”; they speak to clients in a way that nurtures real human connection.

By asking sincere questions, expressing compassion and being a steady source of support, they help guide their clients around obstacles so they can achieve their goals.

To practice this approach:

Ask leading questions that help clients open up and explore, imagine, or build on past successes. For example:

  • If things were better with your eating/exercise, what would be different in your life? What would you do more of? Less of? Be proud of?
  • Imagine that you have the body and health you want. What did it take for you to achieve it? What did you have to give up?
  • What have you had success with in the past? How can we do more of that and apply it to your health and fitness?”

And once you ask, really listen to their responses. Let them sink in. Learn from them. (For more on this approach, check out: Effective coach talk: What to say to clients and why it matters).

2. Elite coaches ask ‘why’. (Again… and again… and again.)

You’ve probably seen it a million times.

New clients get a taste for how hard it is to change their eating habits, do the extra 10 squats, run another mile, and rearrange their lives for all of it… and suddenly they don’t want it so badly, after all.

Elite coaches have a way of inspiring their clients—in every single session—to want the hard work. They know how to unlock their clients’ deeper motivation, sense of purpose, and inner fire.

How do they do this? For one thing, they know how to ask their clients why.

To practice this approach:

Use the ‘Five Whys’ technique.  Here’s how it works:

When establishing goals with your clients, you ask them why.

Q: “Why do you want to accomplish this?”
A: “Because I want to lose weight.”

Then, whatever answer they come up with, you ask why again.

Q: “And why do you want to lose weight in the first place?”
A: “Because I used to be thinner and am embarrassed by how heavy I’ve gotten.”

Continue asking why for a total of five times. It’s surprisingly challenging—and amazingly effective at getting to people’s core motivations.

(By the way, elite coaches use ‘the Five Whys’ on themselves. Because they know that getting to the heart of their own motivation is the best place to begin.)

3. Elite coaches help the “competition.”

Want to know a secret? To an elite coach, there’s no such thing as competition.

Elite coaches don’t feel insecure about what other coaches are doing because they know how to use their individuality as an advantage in their careers.

Rather than hiding and hoarding their knowledge, elite coaches share that knowledge and facilitate conversations, and in doing so build a trusted tribe around them.

Find your tribe and help make those in your tribe successful, and you’ll be more likely to succeed, too.

To practice this approach:

Get engaged with other people’s content and social feeds.

Take the extra few minutes to leave iTunes reviews on their podcasts; review their books on Amazon; share their Facebook posts; and so on.

These simple actions will help them build their expertise and broaden their reach. As a bonus, you might expand your own social networks in the process.

To take this concept up a notch, consider starting a Facebook group or other social community to serve as a source of mutual support, discussion, and inspiration. You’ll be able to answer questions and help your peers—and position yourself as an expert, too.

4. Elite coaches do less.

“Doing it all” is a myth.

Spreading yourself too thin is a first-class ticket to disappointment and failure. Instead, top-notch coaches figure out what’s truly crucial among their particular market and clientele, and do that.

Elite coaches also know their clients can’t do it all. They know that giving clients just one small habit at a time is far more effective than throwing an ambitious project at them and hoping for the best.

To practice this approach:

Give the ‘one habit method’ a try.

Of all the things your client wants to do and achieve, work with them to figure out which goal is most important to them right now. Then, based on their goal, help choose just one habit to start practicing today.

The habit should be so simple it almost feels “too easy” and it should be something they can do in just five or ten minutes, every single day.

Have your client practice that one habit every day for a minimum of two weeks. Ask them to check back in with you regularly to let you know whether or not they’ve completed the task.

(If you’ve completed any kind of PN coaching, you’ll recognize this ‘one-habit’ method. There’s a reason we recommend it: it’s integral to our coaching method, because it works.)

5. Elite coaches practice the basics.

Bruce Lee said: “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.”

Kick Guy never needed to have the perfect kick. All he had to do was focus on mastering the process and being excellent with all of the pieces. And that was enough to scare Bruce Lee. (Pretty scary.)

Elite coaches are like Kick Guy. They’re willing to practice techniques—even the basic ones—again and again so they can move towards true mastery.

They take this approach to their clients, too, helping them put their own foundation in place and acquire the skills they need to succeed in sustainable change.

To practice this approach:

Go back to basics with something you enjoy doing and consider yourself ‘pretty good’ at. Think back to the very first skills you learned to do that thing.

If you’re a boxer, for example, consider your stance, your hip movement, or your jab. Could you benefit from drills focusing on your core techniques?

Or, if you once struggled with poor eating habits, pay attention at mealtime. Do you still eat as slowly and mindfully as you once did? Would you benefit from paying more attention to how full you feel at the end of each meal?

Pick one elemental thing you could take from ‘good’ to ‘great’ or ‘great’ to ‘positively killer.’ Then work on improving that one thing. Solicit help from a colleague or peer if you like.

It may feel weird to act like a beginner again, but by doing so, you’re on your way to mastery.

6. Elite coaches listen for what they don’t want to hear.

Many coaches (quite logically) focus on trying to strengthen their clients’ motivation—the side of them that is interested in change.

But in the early stages of client development, it doesn’t work. Because that other side—the part that is scared of change and resistant to your efforts—is ridiculously strong. After all, it’s been preventing your client from changing for a long time.

In order to get your clients moving in the right direction, coaches have to do something that might sound a bit paradoxical: they have to hear out the resistance first.

Elite coaches listen for the resistance. They seek it out. Because they know they have to work with it, rather than against it.

To practice this approach:

Listen for your own resistance.

Think of something you’ve been wanting to change, but haven’t gotten around to yet. Tip: think of all the things you’ve been telling yourself you should or shouldn’t do.

Write down the thing you want to change. Then ask yourself:

  • What is GOOD for me about NOT changing? (In other words, how does NOT changing benefit me or help me solve a problem?)
  • What would be BAD about changing? What might I have to give up or lose?

Write down your answers.

How do you feel? Your resistance might feel a little calmer or quieter; you might feel a little more ready for change. Now that you understand your own resistance a little better, you can listen for it in client conversations, too.

7. Elite coaches know when to shut up.

Elite coaches have a lot of expertise, but that doesn’t mean they always vocalize it.

Think about it: When someone asks, “What should I eat after exercising?” an expert answers the question: “You should eat protein and carbs.”

But when a client asks “What should I eat after exercise?” a coach asks, “Tell me about your training program and what you feel you can manage?” Coaches even consider “What do you like to eat after exercise?”

A good coach doesn’t mind being quiet, asking questions or fading into the background a bit.

Many fitness professionals try to be both expert and coach at the same time. But that never works. You can’t talk and listen at the same time. You have to know how and when to switch back and forth between the two.

In other words: you need to know when to stop talking and listen.

To practice this approach:

Try using this ‘expert vs coach’ checklist on yourself:

With your clients, do you spend most of your time…

Expert Coach Talking and telling… or Listening and reflecting? Telling them what you know… or Sharing what you’re working on? Answering questions?… or Asking questions? Letting the client set the tone?… or Leading the client towards a decision or action? Pointing and directing?… or Guiding and accompanying? Taking the spotlight… or Fading into the background?

If you find yourself more on the ‘expert’ side of things, try actively practicing some of the actions on the ‘coach’ side.

8. Elite coaches practice being imperfect.

Lots of health and fitness professionals have high standards; most of us want to walk the walk. Moreover, we want to look like we walk the walk.

So we try to refine our own health habits, working practices, and self-presentation. We know that our bodies are often advertisements for our services, so we worry about looking our best.

But too often, we try to be perfect. And that becomes our downfall.

Sure, on the one hand, a little fire keeps you energized and sharp. But too much pressure is a parking brake on performance.

(Ever choked during a game or competition? You were probably overwhelmed by pressure. It happens to athletes all the time.)

So while elite coaches strive for excellence, they don’t try to be perfect—and they don’t expect their clients to be perfect, either.

To practice this approach:

Try sharing a little of your own imperfect experience with your clients.

When they’re fumbling with something, tell them about a time you felt awkward, embarrassed or uncomfortable yourself, either when working on your own fitness and nutrition journey or another time you were struggling to learn something new.

When they’re feeling like a failure, let them know everyone falls down sometimes: share one of your own mistakes—and maybe even how you fixed it.

9. Elite coaches keep it real.

If you work in the fitness and health industry, it’s easy to throw around a lot of ideas.

Stuff like this:

  • “Never eat processed food.”
  • “Always eat local, seasonal, organic food.”

On the surface, it’s hard to argue against either. But really? Unless you’re living in a yurt somewhere and growing all your own food from the ground up, I doubt you’re always eating whole, unprocessed, local, seasonal, organic food.

Which means those nutrition ideals aren’t aspirational—they’re impossible. Even for the world’s top experts.

Elite coaches are willing to do a reality check. They realize that people don’t need a nutritional deity to follow. They don’t need strict codes of conduct that includes words like “should”, “always”, and “never”.

Instead of coaching from a place of fantasy, elite coaches stay grounded. They help their clients make progress, bit by bit.

To practice this approach:

Examine the rules you’ve set.

Consider all the “rules” and expectations around fitness, nutrition, and health. Write down as many as you can think of. Be sure to include words like “should”, “always”, and “never”.

  • You should always…
  • You should never…
  • Being “fit” means you always…
  • Being “healthy” means you never…
  • Eating “nutritiously” means…

Now read your answers and think about whether a client could reasonably “always” or “never” do them.

10.  Elite coaches ask for help.

If you’re coaching other people, it only makes sense that you’ve experienced coaching yourself.

After all, if you’ve never been coached through something, you can’t possibly understand what your clients are experiencing, thinking, and feeling.

Elite coaches know this. They seek out mentorship and get coaching themselves. Sometimes it’s not even fitness related. It might be for their business, or their personal life (like how to be a better parent or partner), or a hobby they’re particularly passionate about.

The important thing is that that they are willing to ask for help, to make themselves vulnerable, to go through the process of change… just like their clients.

And they know how powerful that process of change can be.

To practice this approach:

Make your coaching checklist.

What areas of expertise do you seek?

  • Nutritional science?
  • Coaching psychology?
  • Business strategy?
  • Professional development?
  • General life wisdom?

What kind of a mentor or coach would you like?

  • What kind of a person are they?
  • What sort of reputation do they have?
  • What would you want them to show you or tell you in order for you to feel they were the “right fit.”

Now think about people in your life (whether paid professionals, colleagues or friends) who may fit your criteria. If someone springs to mind, great. Ask if they’d be willing to lend their expertise and support to the thing you’d like help with.

Or if you need to do more research, that’s cool too.

What to do next Pick one of the practices.

Give some thought to which of these practices you’d like to try out for yourself.

Whichever you select, do you have the skills to incorporate them into your coaching style right now? If not, check out the PN approach to skill development for some inspiration to help you figure out your next steps.

Be an observer.

As you’re coaching, be aware of your style. Are you speaking and giving advice when you could be asking questions? Are you actually hearing what your client has to say, or rushing to find the answer?

Don’t judge yourself too harshly—just start building awareness, for now. That way you can start to get clear on what you’d like to improve upon.

Ask for help if you need it.

Moving from being ‘a good coach’ to being ‘an elite coach’ takes a lot of work, and it can’t be done alone. Look for people you can learn from. Maybe it’s a community member, an old mentor, or an experienced friend.

Want strategies to level up your coaching?

It’s no secret that master coaches develop over time, through education and consistent practice, usually under the guidance of a mentor or coach.

Precision Nutrition is the only company in the world that both works with thousands of our own nutrition coaching clients and teaches health, fitness, and wellness professionals our real-world methods for getting results.

And here’s some great news: Our next Precision Nutrition Level 2 Certification Master Class kicks off on Wednesday, April 3rd, 2019.

Want to achieve total confidence in your coaching skills? Get (and keep) more clients? Grow and strengthen your practice? If so, the Precision Nutrition Level 2 Certification is definitely for you.

It’s designed specifically for Level 1 students and grads who realize that knowing about the science of nutrition isn’t enough.

Part master class, part grad program, part mentorship, it’s the only course in the world designed to help you master the art of coaching, meaning better results for your clients and a better practice for you.

Since we only take a limited number of professionals, and since the program sells out every time, I strongly recommend you add your name to our VIP List below. When you do, you get the chance to sign up 24 hours before everyone else. Even better, you get a huge discount off the general price of the program.

[Note: The Level 2 Master Class is only for students and grads of our Level 1 Certification. So if you haven’t yet enrolled in that program, please begin there.]

Interested? Add your name to the VIP list. You’ll save up to 37% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 2 Certification Master Class on Wednesday, April 3rd.

If you want to find out more, we’ve set up the following VIP list which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to get started and ready to gain mastery in their coaching practice. So we’re offering a discount of up to 37% off the general price when you sign up for the Master Class VIP list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the PN Master Class twice per year. Due to high demand and a very limited number of spots, we expect it to sell out fast. But when you sign up for the Master Class VIP list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready to take the next step in becoming a world-class coach, we’re ready to share our knowledge and help you master the art of coaching.

The post 10 things every successful fitness and nutrition coach does. The best coaches do them every day. How many are you doing? appeared first on Precision Nutrition.

Categories: Feeds

7 proven + profitable models for adding nutrition coaching to a health and fitness business. Help more people and build a thriving practice with these expert tips.

http://www.precisionnutrition.com/feed - Tue, 03/05/2019 - 22:01

Learning more about nutrition is one thing; turning that knowledge into results (and a thriving practice) is another. That’s why, in this article, I share seven proven business models from top health and fitness experts. Use them to grow your existing practice — or to get a new one off the ground.

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The fields of health, fitness, and wellness are evolving.

Unless they have a specific problem they need solved, people are no longer looking for ‘personal trainers’ or ‘chiropractors’ or ‘physicians’…

… they’re looking for well-rounded ‘generalist’ coaches who can help them look, feel, and live better, in more holistic ways, and in ways that last.

A big part of that, of course, is eating better.

That’s why modern health, fitness, and wellness professionals are learning more about nutrition than ever before; they’re reading books, taking courses, attending workshops, and getting certified.

But getting the knowledge is one thing; turning it into results (and a thriving practice) it is quite another.

That’s why, when we recently updated and re-opened our Precision Nutrition Level 1 Certification, we added an entire chapter on business, advertising, and marketing (click here to see the table of contents for the course).

It’s also why we put together this article.

In it you’ll learn 7 proven models for adding nutrition coaching to your practice. (Or, if you’re just beginning, how to offer it right from the start). These come from some of the field’s top experts, including: Alwyn Cosgrove, Jonathan Goodman, Sean Greeley, Pat Rigsby, and yours truly.

Here’s a snapshot of what we’ll discuss:

Which model is best for you?

All of the strategies here are proven and expert-vetted — so you really can’t go wrong with any of them.

Still, they all have pros and cons. One model might be a lot more effective for, or better suited to, you (and the people you help) right now.

Feel free to read them all from top to bottom, or just jump to the section most relevant to you by clicking one of the links below.

Individual model

Suggested by John Berardi, Precision Nutrition

For many coaches, working one-on-one with clients and patients is a good start. In the individual model, you present yourself as a well-rounded lifestyle coach — and deliver on that promise.

One of the best ways to do this is to simply build nutrition coaching into your standard package of services.

Step 1: Get a commitment

Ask for the commitment you need to get real, sustainable change. That’s probably at least six months… maybe 12.

Establish an agreement for this duration and bill per unit of time (weekly, monthly, quarterly) instead of per session.

Then, begin your nutrition coaching practice (simply adding it to the exercise, rehab, medical, or other services you’re offering if you’re already in business).

Step 2: Decide how to work nutrition into your one-on-one sessions.

There are two options here.

Option 1: Offer a dedicated, regularly scheduled nutrition session every 1-2 weeks.

Value that session equal to what you’d value the services you’re currently offering. For example, if you charge $100/session for fitness training, you’ll charge $100/session for nutrition coaching.

Option 2: If you’re adding nutrition to an existing business, tack on 15 minutes to each session.

Again, for example, if you’re an exercise coach, do this at the start of the session, before your client is tired.

(Meet in a quiet place. Don’t do this while foam rolling/warming up.)

Of course, factor this extra time into your price per session. For example, if you charge $100 per session, consider charging $125 for a session that includes nutrition assessment and consultation.

(Likewise, if you’re a rehab specialist, or medical professional, you can do something similar.)

At this point, you’re probably thinking: “With a higher price point and a longer commitment, won’t that mean fewer clients or patients?”

Probably not. As current (and prospective) clients/patients see the tremendous value this sort of holistic coaching provides — and begin to see you as an elite-level, well-rounded coach — they’ll be more eager than ever to work with you.

However, even if you did lose a few clients/patients at first (which isn’t likely), you’ll begin attracting folks who are ready for change, and willing to commit.

That means you’ll get better results, and a better shot at establishing a great reputation, not to mention the income that reflects what you’re really worth.

Step 3: Develop your nutrition coaching format.

Here’s an example of what an hour of nutrition coaching might look like, based on the methods we teach in the Precision Nutrition Level 1 Certification:

1. Start with an assessment (if warranted) — check out the ones we use at Precision Nutrition for guidance.

This would involve tracking the things important to your client or patient. It could be objective things like weight, girths, skinfolds, blood parameters, photos and food intake. Or subjective things like mood and perceived health.

2. Review check-in questions.

During the prior week or two, you should have assigned new habits or practices for your clients or patients to work on. Review how they’ve done with those practices, celebrate all successes, and talk through any challenges around those habits.

3. Look back, look ahead.

Most people tend to focus on how far their goals are ahead of them, and how much time, effort, and work still remains. Change their focus by looking backwards and reframing the future as a set of opportunities.

Review what they’ve accomplished and what they’re currently excited about or looking forward to:

Looking back over the last xx days, what are you most proud of?

Today, what are you most excited about?

Looking forward, what are you most confident about for the next xx days?

4. Establish the next practice to work on.

Together with your client or patient, collaborate on what to do next. As part of your decision-making process, consider their progress, their changing goals, current sticking points, and what feels most important and/or urgent to them.

Once you agree on next actions, ask: How confident are you that you can follow this for the next xx days? Adjust as necessary until you come up with something you think will make a difference and they think they can actually do.

5. Create a plan/discuss next steps that will set them up for success.

Based on what we decided to practice over the next xx weeks…

What advantages do you have that’ll make this easy?

What surprises or challenges may come up and get in the way?

What sort of things might you do to overcome these challenges?

Top benefits of the individual model:

Easy to get started. If you have training clients or rehab patients, you have potential nutrition clients or patients too.

Keeps the scale small and manageable. This is a great place to start if you don’t feel ready for large-scale coaching, or if you’re simply happier coaching people one-on-one.

Simple integration with existing services. You’ll still be leaps and bounds ahead of the run-of-the-mill coaches out there because you’ll be coaching people to better, lasting change. You’ll have real results to show for your efforts — and you’ll be able to charge for it.

Small group model

Suggested by Alwyn Cosgrove, Results Fitness University

Unlike the individual model, the small group model lets you coach several people simultaneously in the same session. The sessions are held at a regular, recurring time, and everyone works together. Usually, there’s also a finite end point (such as an 8-week or 12-week program).

This is also a nice way to make the most of your time. You’re spending an hour (or whatever) regardless; 10 people paying $20 each will yield twice the revenue of 1 client paying $100 for that same hour.

Clients/patients may also prefer to trade off one-on-one time for a cheaper price — or simply like the idea that they’re sharing the journey with others.

Step 1: Add nutrition classes to your existing business.

If you have existing clients or patients, you can suggest that for an additional fee, they join your small group nutrition class.

Step 2: Consider “front-loading” nutrition for new clients.

Encourage uptake of the nutrition program by offering a free “entry level” nutrition starter class or kit when a client or patient begins working with you.

For example, at Results Fitness, every new client gets a “Phase 1” nutrition program that includes some initial habit-based coaching with bonus tools (like a food journal).

From there, Cosgrove estimates that 90% of clients upgrade to the 8-week small group program.

Feel free to experiment and discover the “winning formula” that works for your own coaching style and client or patient base.

Step 3: Develop your nutrition class.

What should the classes look like?

Class size can vary depending on your group and comfort level. However, generally 5-25 people per nutrition class is ideal.

The class structure could look something like this:

  • 30 minutes lecture on a given topic
  • 15 minute Q & A
  • 15 minute check-in and accountability session
Step 4: Find a good system for tracking compliance.

Accountability generally involves reviewing whether the client or patient has met their stated goals from the last session; and identifying what they will commit to work on for the next period of time.

The coach can assign the same habit to everyone, or allow each person to choose their own habit for the week, based on what they’re learning and their progress in the program. (Perhaps take a certain supplement each day or practice eating slowly at dinner time.)

Straightforward ways to track compliance include:

Have clients/patients sign a visibly placed whiteboard. By doing so, they’re committing to the week’s habit.

Keep a “compliance grid”. Throughout the program, track each individual’s consistency: If they miss a habit, they get an X; if they do the habit, they get the checkmark.

Assign “accountability buddies”. This allows people to partner up so they may check in with each other about their progress.

Top benefits of the small group model:

Return on investment: You maximize your profitability without investing more time. Serving more people at once, even at a lower rate than an individual hourly model, will allow you to increase profits per unit of time spent.

Accountability: For many people, the biggest barrier to success isn’t knowledge, it’s consistency. And consistency can be helped tremendously by accountability — something that naturally flows from having other people check in on your progress week after week.

Social support: We also know people are more likely to stick with the program if they have peers, friends or family with similar habits. A group model can provide a community feel and give folks a sense of support. They’ll keep coming back (and re-subscribing to your program) because they want to remain a part of the community.

Transformation contest model

Suggested by Pat Rigsby, patrigsby.com

In a transformation contest model, you provide coaching within a limited time frame (about 4 to 6 weeks), with a very clear goal. The contest offers a prize for a particular achievement, such as:

  • body composition changes
  • visual transformation
  • habit transformation
  • athletic accomplishment
  • etc.
Step 1: Develop and advertise the contest.

Decide on the criteria and find an enticing prize to draw people in. (Note: You will likely need a sponsor for this prize, especially if you’re not part of a fitness club or larger organization.)

Set a registration fee you’re comfortable with. $225 is a typical starting point.

Now, of course, to make a good contest, you need plenty of people. While you can have as many people as you like, to make it sporting I recommend about 20 people as a minimum.

Step 2: Offer ongoing coaching and accountability.

Throughout the pre-specified time frame of the program, you’ll deliver a combination of email coaching and in-person (or online) educational workshops. For example, you might send out a new email every Monday with that week’s program (i.e. exercise and nutritional habits), plus follow-up emails throughout the week.

In addition, you might host weekly in-person workshops or webinars throughout the program that discuss nutritional habits in more detail.

You may also choose to set up an online group, such as a private Facebook group, where you can send a daily reminder or “check-in” asking people to confirm they did their daily habit. This helps to build accountability into the program.

Step 3: Objectively measure results.

For instance:

  • If the goal is physical transformation, set times for in-person measurements throughout the program.
  • If the goal is athletic achievement, set times for group workouts or “fitness tests”.

Make sure criteria and measurements are clear and transparent. You don’t want people feeling misled or shortchanged.

While the program is short, it enables you to offer a lot of value in a short period.

Top benefits of the transformation contest model:

Creates urgency: The short time frame with specific set dates encourage people to make a commitment.

Highly motivating; keeps people focused: People can see real change within a short time frame, with a set endpoint. They can go “all in”, with an intense and focused effort.

Immediate cash influx and long-term financial benefit: You’re both enhancing the value of existing clients or patients by getting them to pay for a new service, and bringing in new clients/patients or who may sign up for other programs with you.

Enables you to deliver nutrition coaching and fitness/health/rehab coaching together in a structured way. This may be a good model if you want to incorporate some nutrition coaching into your work but aren’t ready to transfer it to your standard programs.

Corporate model

Suggested by Sean Greeley, Net Profit Explosion

In the corporate coaching model, you’ll provide nutrition coaching to a workplace (either a whole company or a specific department).

Corporate demand is increasing. It’s a great way to scale up your business and sell your services at a higher corporate rate.

It’s also mutually beneficial: Employees appreciate getting access to quality nutrition coaching and employers love the corporate culture and team-building benefits while improving the health of their employees.

Step 1: Get comfortable coaching large groups of people.

Get some experience with the group setting by starting with the small group or transformation contest model.

Step 2: Decide on the format of your nutrition coaching program.

For corporate clients, you’ll need to make a few amendments to your existing model, but you can borrow many of the same practices of either the small group program or the transformation contest program, depending on company size.

Top benefits of the corporate model:

High profits: Corporate coaching programs usually come with a higher price tag. Just be sure you can deliver on your promises. They will expect good service.

Less investment of time and administration: Corporate programs don’t need the marketing or sponsorship of free-standing transformation contests. This makes things more efficient (and potentially more profitable) for you. Transformation contests can be a bit heavy on logistics. Within a company environment, they become much more straightforward.

Broader audience: A corporate program can give you access to a large group of people (e.g. 100+), allowing you to sell/upgrade more clients or patients after the program is complete. (This assumes you have their permission to do so.)

Online coaching model

Suggested by Jonathan Goodman, The Personal Trainer Development Center

Online coaching typically involves weekly programming (by email or a software service), which may include written, photo and/or video content. It will require a degree of one-on-one time from you to provide accountability or answer questions, but that time should be structured and limited, as described below.

Step 1: Choose how many people you want.

Your goal number of clients/patients should depend on what you are trying to accomplish. Are you starting an online-only business? Is this supplemental to other projects, or will it be your primary work?

If it’s supplemental, or you’re just getting started, you may choose to begin with a small group (e.g. 10 to 20) and a small price point ($100/month).

Up to around 30 or 40 people seems to be manageable without special software. Beyond that point, you may wish to use a special software system to help manage clients/patients and content delivery.

Step 2: Choose your specialty or “niche”.

Efficient online nutrition coaching requires you to focus and establish templates for client/patient “type”. Pick no more than 3 types of individuals you want to include in your online program.

For example:

  • 25-30-year-old males looking to build muscle
  • Women in their 30s who recently had a baby
  • 60-75-year-old retirees
  • etc.
Step 3: Assess your prospects in advance.

Ask prospects to fill out a questionnaire. You can set up a simple survey online using a system such as Survey Monkey.

This will not only help you vet clients/patients to make sure they fit your area of specialty, but also to anticipate needs and problems in advance.

(For example, if you’re doing fitness coaching and clients have a shoulder injury, you will need to adjust their workouts accordingly.)

Step 4: Create 3-4 phases of programming for each type.

Each client/patient in the same category will receive a similar program, tailored slightly for them, based on their questionnaire answers.

Step 5: Set appointed times for compliance check-ins.

For example, at the end of the week, the client/patient can send you their food journal, or their update on what habits they kept, etc. You can schedule a time to review your email and check off compliance using your favorite method (e.g. a whiteboard or spreadsheet).

Schedule your time carefully. Set up regular appointments for yourself for when you will send materials, when you will check email or conduct accountability check-ins, schedule follow-ups, etc.

Step 6: Consider software.

Once you get a broader scope of clients/patients, you may look at buying software to help you deliver nutrition coaching materials.

Unfortunately not all software services support nutrition coaching. If you’re going the software route, be sure to speak with a representative about nutrition coaching in advance to make sure it has the functionality you need.

[Editor’s note: Precision Nutrition’s ProCoach is just this type of nutrition coaching software. It allows health, fitness, and wellness professionals to leverage our proven methods with their own clients/patients.]

Top benefits of the online coaching model:

It can save you time and money… if you do it right. Remember, online coaching doesn’t have to be a big business; it can be a great adjunct to an existing in-person business. For example, if you are training at a gym and want to try combining nutrition coaching with fitness, this can be a good way to do that on the side.

Client adherence can actually be better. Think about it: At a big rehab center, the client/patient buys “rehab” instead of a particular therapist. Since the therapist is often chosen for them, they may not be a good fit — and the client/patient feels no sense of agency in the decision. On the other hand, when you’re an online coach, the client picks you.

You reach the people who need you. Online coaching is a great way to reach people who need the help. For example, there are people who can’t afford gym memberships or personal training, or who are intimidated by gyms. Online coaching makes getting the help they need more accessible.

More flexibility. Online coaching can give you more freedom for how and when you work, allowing you to block off time according to your own schedule and use your preferred ways of working.

Just remember, in order to save you time, you must work efficiently and systematically. If you’re redesigning your programs for each and every person, and answering email all day long, you’re probably not going to get the results or profit you hoped for.

Partnership model

Suggested by John Berardi, Precision Nutrition

What if you’re not quite ready to provide nutrition coaching within your business?

No problem. You can outsource it.

The truth is, some coaches who are qualified to dispense nutrition advice (including Precision Nutrition Certified pros) decide that now isn’t the right time to formally incorporate practice-based nutrition coaching into their business.

That’s a fair decision. After all, it takes time to make any kind of addition or change to your business. It takes time to put all this nutrition stuff into practice, let alone become an expert at it. And it takes time to settle into your sweet spot of expertise, wherever you find it.

Meanwhile, you want the best for your clients or patients. You don’t want them getting lost in diet fads or repeating harmful patterns. You want them to feel good and succeed, in all areas of health and fitness.

So let’s say you decide that, at least for the time being, you’d like some help delivering nutrition coaching. This is where a partnership model can be useful.

Step 1: Start by picking your partner.

This may be a local nutritionist or dietitian who you trust and respect. Or it may be a reputable online coaching company, like us. (Obviously, at Precision Nutrition, we believe we’re the best in the world at what we do. So perhaps you want to partner with us? If so, drop us a line and let us know.)

Step 2: Decide on your partnership arrangement.

If you’re teaming up with a local nutrition pro, figure out what works best for the both of you: Will you exchange referrals? Go with affiliate-type commissions? Come up with a barter system?

There are lots of options, although my experience suggests that affiliate/referral commissions work best. With affiliate commissions, you determine a commission rate. Your affiliate partner pays you that rate for each person you refer to them. (And vice versa if they’re referring clients/patients to you.)

This type of revenue sharing model is commonly used in the digital/online world but there’s no reason it can’t be done offline too. Obviously, you can negotiate whatever you agree is fair, but a commission of 10 to 20 percent on each coaching package sold is standard.

For example, let’s say you decide you want to partner with us. As a Precision Nutrition Certification student or graduate you can become a referral partner of ours. You contact us, sign up for our affiliate program, and you’re given a special link to share with clients or patients for them to learn more about Precision Nutrition Coaching.

For each client/patient you think is a good candidate, you share that link with them. And if they go on to sign up for coaching, you get paid a generous percentage of the sale.

This is just an example, of course. You could set up a similar relationship with any other nutrition coach or nutrition company you choose, as long as they’re amenable.

The key is to make sure they’re giving advice you actually believe in, so that your clients/patients aren’t receiving mixed messages and getting confused.

Step 3: Stay in touch about their nutrition coaching.

For example, you might schedule regular check-ins to see how it’s going, what habits they’re working on, etc.

Just stay informed so you have a sense of their progress and so you can make sure your work dovetails with what’s happening on the nutrition side.

Top benefits of the partnership model:

You can take care of your clients/patients. If you aren’t ready or able to offer nutrition coaching right now, you’ll know they’re getting quality support in this area. Part of being a great coach is knowing when to call in extra resources to help your people succeed. Not everything needs to come from you.

You buy yourself some time. Keep working in the areas where you’re already a superstar. Meanwhile, keep learning and practicing in areas you want to grow. Remember, you don’t have to do everything all at once.

You keep it simple. Like your business the way it is now? Not excited about adding or changing things? Outsourcing is an easy solution.

You make a bit of money, and/or find some new clients/patients. Partnership can open up new opportunities and it can even make you some cash, with very little investment on your part.

Precision Nutrition’s ProCoach

As an addition, or alternative, to the models above, you may consider using Precision Nutrition’s ProCoach software, which offers Precision Nutrition Certification students and graduates an easy way to deliver the practice-based nutrition coaching we teach in our program.

In this model, ProCoach delivers the Precision Nutrition Coaching curriculum to your clients and patients, while keeping you in the driver’s seat as the coach.

You sign up your clients/patients, and ProCoach runs automatically for each person.

Each of your clients will get 12 months of lessons, habits and progress check-ins, delivered to them automatically on your behalf. Meanwhile, ProCoach gives you a platform to track their progress.

While ProCoach delivers the programming, you are the coach. That means you can help your clients/patients through the curriculum in whatever way you choose — whether that’s in person, entirely online, in a group setting in the gym, a corporate setting, and so on.

Here’s an idea of how this works.

Step 1: Get started on (or complete) your Precision Nutrition Certification.

Again, ProCoach is only available to Precision Nutrition Certified professionals.

Step 2: Sign up for ProCoach.

We’ll be making more spots available soon. Click here to check out our next launch date.

Step 3: Register your clients/patients for the program.

This takes less than 30 seconds per person. The program immediately kicks off and gives your client/patient access to their personal dashboard, from any device.

Step 4: Review their assessment answers.

The program begins with an initial screening and assessment questionnaire. You can then review client/patient responses to get to know more about them and understand their goals.

Step 5: Let the program run.

At this point, the program runs like clockwork. Folks get daily emails with short reviews and lessons about what they should be working on that day. Every two weeks they will practice a different habit, supported by daily guidance in the form of written, audio, and visual content.

Step 6: Review client progress.

Every week or two, clients/patients are asked to report markers of progress such as body weight and photos. Through your ProCoach dashboard you will be able to review progress. You can easily track everyone at a glance, and deep dive into each individual’s progress as you wish.

Step 7: Check in and provide feedback.

If you want to be more involved, you can check in, provide feedback, and give high fives through the ProCoach communication system. Depending on your coaching style, you can also add your own personal elements to this — such as in-person coaching, group meetups, webinars, etc.

Top benefits of the ProCoach model:

Provide a reliable nutrition coaching experience. You’ll deliver the same high quality nutrition coaching experience to every single client/patient regardless of what else is going on… in your life or theirs. ProCoach offers our “road-tested”, evidence-based, real-world-proven system and experience for everyone. We’ve put some serious mileage on it so we know it works.

Scale up. (The sky’s the limit.) You’ll be able to coach 5 clients, 50 clients, or 500 people easily — because ProCoach makes it simple. We’ve already coached over 100,000 clients using this very system. Think you can handle that many clients? Go for it. The system will work, whether you have 10 people or 10,000.

Automation makes it easy. You’ll be able to deliver nutrition habits, lessons, and assignments on time and on track, no matter what else you’re doing. Whether you’re sleeping, busy, out of town, in bed with the flu, stuck in traffic or on a plane somewhere above the Pacific ocean… it doesn’t matter. You don’t have to be there all the time, or married to your laptop, always wondering and worrying. The system will take care of your people, and make sure they get what they need. Daily, weekly, and monthly check-ins and progress tracking are also automated.

What to do next:
Some tips from Precision Nutrition

Whether you’re already in the middle of your coaching career or you’re just starting out, getting a top-notch nutrition education is the most important (and first) step.

Then you’ll need smart tools and systems for using that knowledge to get the best results for your clients/patients — and for your business.

In this article, we’ve offered lots of ideas for adding nutrition coaching to your practice. It can sometimes feel overwhelming. But starting with these steps will help you stay focused.

1. Know your stuff.

The business models we’ve laid out in this piece only work if you truly know your stuff. For example: If you’re going to coach nutrition, make sure you understand the fundamentals.

And just like nutrition, business is an ongoing learning process, too. Do you know the essentials of sales and marketing and buying psychology? Can you express what you do with clarity and passion? Do you know how to demonstrate authority and build a top-notch reputation for yourself? These may be areas where more study is needed to raise your game.

Take an honest assessment of where you are now as a coach and a business person. Where are your gaps?

Of course, if you don’t have the fundamental nutrition knowledge yet, maybe it’s time to get your Precision Nutrition Level 1 Certification. It’ll boost your credentials and up your game. Plus, once certified, you can use ProCoach.

2. Value your time and your services.

It may be tempting to give your nutrition knowledge away for free. Clients, patients (and friends and family) may ask you to do so, without giving it much consideration.

But if you want to make a great living, you need to put a price on your nutrition coaching services — whether that’s an increased hourly rate or a special program.

You also need to value your own time. The adage “time is money” is particularly true for health, fitness, and wellness. Be clear and specific about when you’re available, and how the time will be used.

You can also apply my ‘1-minute rule’. If you can answer the question in less than one minute, go for it. If you’ll need more than that, it falls under the umbrella of coaching — and that means you charge for it.

3. Use a system.

Nutrition coaching really isn’t something you can wing. The best, most effective, way to use your knowledge — for the good of your clients/patients and your business — is to have a system in place.

As you consider which business model to use, consider your goals and preferred way of working.

Do you feel most inspired when interacting with people one-on-one? Do you love the group setting because of your passion for public speaking? Are you pressed for time, making the online option most practical for you? Do you need to work with a partner or other third party for now, while you refine your nutrition knowledge and coaching skills?

All of these options have their own pros and cons; there is no single “right” way to do things.

It may take some experimentation before you find what works best for you. Start by picking one system, and giving it a try. As you go, you’ll learn from your mistakes, discover what works best, and adapt accordingly.

4. Get some support, if you need it.

You don’t have to do everything all by yourself, or all at once. If you’re not quite ready to provide nutrition coaching, you may consider a partnership model.

Or, if you want to provide nutrition coaching but want an easy and reliable delivery method and a tried-and-tested curriculum, explore Precision Nutrition’s ProCoach.

If you’re not sure which way to go right now, you can always reach out to us at Precision Nutrition — we’re happy to help.

5. Above all else, fulfill your promise.

Remember why you’re doing this in the first place — you’re passionate about health, fitness, and nutrition, and you want to use that passion to help people.

Your success fundamentally depends on the value you deliver. If people hire you because they want to live better, healthier lives, it’ll be your job to help them do that.

That’s the biggest reason nutrition coaching belongs in the health, fitness, and wellness spaces. It’s also why you have the potential to be immensely successful in these fields. Because if you deliver on the promise to help people live and feel better, you will stand out, and you will be successful.

If you’re a coach, or you want to be…

Building a successful coaching practice — in a way that provides patients and clients with long-term progress, and you long-term fulfillment and financial stability — is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post 7 proven + profitable models for adding nutrition coaching to a health and fitness business. Help more people and build a thriving practice with these expert tips. appeared first on Precision Nutrition.

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Your Strength and Conditioning Blueprint for Brazilian Jiu-Jitsu

https://www.elitefts.com/education/feed - Tue, 03/05/2019 - 15:04
While training myself and others, I’ve started to notice areas where most BJJ guys and gals are lacking when it comes to their strength training: fundamental movement patterns, mobility, stability, core and upper back work, and recovery. Here's how to improve.
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