Many coaching services or plans are pre-set calories/meals/diet patterns etc.
They give you it and you follow it.
Or there is no plan at all. They are just good at marketing.
In my experience working with clients, it’s important to be somewhere in between. You want to have pre-set plans etc, but you also don’t want to get so caught up in these pre-set plans that you never steer away from them.
For example, a coach who only preaches or teaches keto, or any other diet pattern.
So we fall in the middle. We have a pre-set model to keep you on track and headed in the right direction, but there is flexibility built within the model.
This model will help you stay on track to not only achieve your short-term goal but also your long-term goals.
Let’s go over what that model is.
Step 1: Setting you up for fat loss/muscle gain.
Most programs or coaching services just have you go straight into whatever you are trying to do.
“Lose 30lbs in 30 days.” Here is this super restrictive diet and intense training protocol for you to follow.
Gain 10lbs of muscle in 4 weeks. Here is this 7-day-a-week training plan, and meal plan that has you stuffing your face.
Yes, these by design should get you to your desired goal.
Some people will do it and see results.
Or there are people who do it for a few days or weeks and then can’t stick with it.
But then there are people who don’t see any results.
And it’s because there was nothing setting you up to reach your desired goal.
With all online clients, we have a baseline phase where the goal is to get them set up in the proper position to reach their goals.
In this phase we work on better habits, see what their strengths/weaknesses are etc.
Some things we may work on:
- Getting you into a better training routine.
- Working on sleep
- Working on reducing stress
- Finding what holes you may have in your overall diet pattern (micro or macronutrient deficiencies).
- Seeing what your overall lifestyle looks like.
If you aren’t set up in the proper position fat loss and muscle gain will be tougher to come by.
You will have to work harder to see the same or less results.
Most clients, as a result of improving their limiting factors/focusing on their strengths, see results in this phase. And the results come easier in the future. A win-win.
This phase cannot be skipped. Depending on the client’s adherence to the phase, we usually spend 4-8 weeks in this phase.
Most coaching services don’t do this and just go straight into whatever they think your goal is.
When you skip this phase, most of your results become short-term and unsustainable.
Just to sum this up the goal of this phase is to:
- Set you up to build muscle/lose body fat easier now and in the future
- See how your lifestyle is and what we can do to work with it for your goal
- Work on mindset towards exercise and nutrition.
Step 2: Phases of nutrition.
Another thing that differentiates the JH model is that we work in phases for nutrition.
Once we have this baseline phase down and you are set up to reach your goal we then start to periodize your nutrition. Read HERE for nutrition periodization.
It isn’t just always fat loss or muscle gain.
Most people don’t see long-term results because they are doing the same thing over and over.
The body adapts to what you are doing and it’s important you work with these adaptations and not against them.
This is exactly what phasing your nutrition will do.
For example, when you diet for fat loss, your body will have some adaptations to that. Read HERE for those. So you cant just diet for fat loss forever. You will have to switch out of that at some point.
The most common nutrition phases are:
- Fat loss
How we go about this just really depends on what the client needs, but also we take into consideration things that they have going on in their life. Read HERE for the 3 most common client avatars we work with.
Does it make sense to have someone fat loss diet through a time when they have 3 vacations, exams, and a newborn? (ok a very dramatic example, but you get the point).
This is why it’s important to have a phasic structure with your nutrition.
Once the baseline phase is done we will move into whatever phase the clients needs, and then from there we will phase it out for them to get results now, but to keep those results long term.
Step 3: Take individual responses into consideration/adjust
Onto the last one.
Now, this is the part where we have our plans, and then from there we adjust based on the client’s individual responses to what we are doing.
There are no must-do diet plans, there are no must-have foods, no “off-limit” foods, etc.
Too many nutrition services/programs are focused on their way of doing things and never take into consideration the client’s individual response and circumstances.
If someone doesn’t like to do intermittent fasting then we dont do that.
If it’s important for them to fit in meal out, then we must work with that.
Not against it.
We are all different and have different circumstances that must be taken into account.
We do this through communication and getting feedback from the client.
Tracking their biofeedback (sleep, hunger, training performance, mood, stress, etc.) as well as their results (measurements, progress pics, weight etc.)
Based on their feedback and results we will then look into making the necessary adjustments based on these things.
For example, if someone has extreme hunger, low energy levels, stress is through the roof, does it make sense to keep having them diet for fat loss?
Or if they have plateaued with the current protocol does it make sense to keep hammering away at that?
While there are some things that work well for most people, there are also individual variations that must be taken into account.
This is how you make progress in the short term, but also long term as well.
The model has a plan, but it also needs and has flexibility built-in within it, because that part is very important when it comes to getting clients results now, but long term as well.
You cannot fit a square peg in a round hole.
If you have questions on how to implement this please feel free to reach out, I’d love to chat and help.
Or if you would like to have guidance and structure around your training/nutrition then fill out the link HERE and let’s get to work.