During your transformation plan.
It shouldn't just be about follow the plan,
put your head down and keep working.
That is a part of it.
Sticking to the plan, putting in the work
is a part of the transformation.
But another thing that I like to work on
with my clients throughout the process is making sure
they're understanding a bit of why we're doing
what we're doing, how it could apply later on when
they're maybe on their own.
And establishing some habits
that are gonna help keep them successful long term.
So some basic things like exercise selection principles,
a little more advanced than what we covered earlier, so
that if they need to substitute exercises
or they're traveling, how they can make adjustments
so they don't feel like they're, you know,
wasting their time in the gym,
they're actually putting in some quality work that's going
to keep them either maintaining
or progressing towards their next physique goal.
Even if, you know, the ideal equipment isn't necessarily
available, something's taken,
you know, whatever the case may be.
So the next one is programming adjustments.
So that's understanding, you know, how
or when I might apply something like a drop set,
a rest pause, a superset, what type of superset,
what exercises are gonna pair well for a specific body part.
Some very basic things that, again,
can help them either write their own programs
or at least not go completely off the rails if they do
go off on their own in the future.
And the next one is the nutrition iq.
And there's kind of three different levels to this.
And we just kind of work our way along those,
throughout the process so that again, they have those tools
to rely on later on down the road.
So the first and most important one is avoiding the
all or nothing mindset.
Now this is where, you know, you go on vacation
and you can't meal prep everything.
You can't weigh out all your food
and you're just like, well, I can't stick
to my plan a hundred percent, so I'm just going
to eat whatever I want
and I'll get to the diet in a week when I get back.
Like that's probably one of the worst things you can do.
What you really wanna do is work towards
what we would call like intuitive eating.
So, you know, aiming for just a protein target
and a tar, a calorie target, if you can eyeballing the, uh,
the portion sizes
or making some slightly more intelligent
choices when you eat out.
Uh, things of that nature in
between is gonna be knowing when and how to compensate.
So this is a step above the all or nothing mindset.
This is, you know, okay, I know I ate over overate,
you know, last night at dinner.
Did I overeat enough that I really need
to worry about it today?
Was it 200 calories?
Do I need to not worry about it, just get back on the plan?
Or was it like, no,
I probably went over like a thousand calories.
Okay, maybe I need to like add 20 minutes of walking
to my next three or four days to try
and start, start balancing that out just a little bit.
Um, and then ultimately we are working towards that kind of
what we call intuitive eating.
That's a very advanced skill.
Uh, believe it or not, people are typically not good
at visually estimating
Portion sizes and macros
unless they're doing it repeatedly on the same foods over
and over and over again.
But that is something that we could eventually work toward.
Thanks for sticking with me all the way to the end.
I know we covered a lot of material,
but now you are so much better equipped than the majority
of people out there, not only on how
to attempt a transformation on your own,
but if looking for a coach to assist you, how to vet out,
who knows what they're doing, who's gonna help you achieve
that result in a sustainable way.
If you do want some of that one-on-one help to work
through your own transformation, go ahead
and get one of the links below.
We can talk about how that structure will work for you.
And if you're a coach wanting to learn how
to better provide this type of service to your own clients,
we can talk about that as well on a one-on-one setting.
Or we have the online courses on program design, adjusting
and optimizing the programs.
That's the assessment and optimization of those biomarkers,
writing different stimuli, all of that encompassed
for you in a clean course format.
So those links and resources are all down below,
and I hope to see you soon.