WEBVTT

1
00:00:01.465 --> 00:00:03.005
During your transformation plan.

2
00:00:03.105 --> 00:00:06.125
It shouldn't just be about follow the plan,

3
00:00:06.225 --> 00:00:07.485
put your head down and keep working.

4
00:00:07.595 --> 00:00:08.645
That is a part of it.

5
00:00:08.925 --> 00:00:10.365
Sticking to the plan, putting in the work

6
00:00:11.025 --> 00:00:12.565
is a part of the transformation.

7
00:00:12.585 --> 00:00:14.565
But another thing that I like to work on

8
00:00:14.755 --> 00:00:17.605
with my clients throughout the process is making sure

9
00:00:17.605 --> 00:00:19.485
they're understanding a bit of why we're doing

10
00:00:19.485 --> 00:00:22.325
what we're doing, how it could apply later on when

11
00:00:22.325 --> 00:00:23.445
they're maybe on their own.

12
00:00:23.905 --> 00:00:25.205
And establishing some habits

13
00:00:25.315 --> 00:00:28.365
that are gonna help keep them successful long term.

14
00:00:28.985 --> 00:00:32.285
So some basic things like exercise selection principles,

15
00:00:32.685 --> 00:00:35.205
a little more advanced than what we covered earlier, so

16
00:00:35.205 --> 00:00:37.605
that if they need to substitute exercises

17
00:00:37.665 --> 00:00:40.485
or they're traveling, how they can make adjustments

18
00:00:40.705 --> 00:00:42.125
so they don't feel like they're, you know,

19
00:00:42.125 --> 00:00:43.405
wasting their time in the gym,

20
00:00:43.555 --> 00:00:46.645
they're actually putting in some quality work that's going

21
00:00:46.645 --> 00:00:48.125
to keep them either maintaining

22
00:00:48.125 --> 00:00:51.125
or progressing towards their next physique goal.

23
00:00:51.755 --> 00:00:54.525
Even if, you know, the ideal equipment isn't necessarily

24
00:00:54.525 --> 00:00:56.405
available, something's taken,

25
00:00:57.105 --> 00:00:58.725
you know, whatever the case may be.

26
00:00:59.985 --> 00:01:01.885
So the next one is programming adjustments.

27
00:01:01.905 --> 00:01:04.325
So that's understanding, you know, how

28
00:01:04.325 --> 00:01:06.645
or when I might apply something like a drop set,

29
00:01:06.805 --> 00:01:09.485
a rest pause, a superset, what type of superset,

30
00:01:09.755 --> 00:01:12.765
what exercises are gonna pair well for a specific body part.

31
00:01:13.275 --> 00:01:15.285
Some very basic things that, again,

32
00:01:15.465 --> 00:01:17.925
can help them either write their own programs

33
00:01:18.225 --> 00:01:20.645
or at least not go completely off the rails if they do

34
00:01:20.785 --> 00:01:21.925
go off on their own in the future.

35
00:01:22.545 --> 00:01:24.405
And the next one is the nutrition iq.

36
00:01:24.585 --> 00:01:26.525
And there's kind of three different levels to this.

37
00:01:26.745 --> 00:01:28.685
And we just kind of work our way along those,

38
00:01:28.685 --> 00:01:31.205
throughout the process so that again, they have those tools

39
00:01:31.225 --> 00:01:33.525
to rely on later on down the road.

40
00:01:33.905 --> 00:01:36.325
So the first and most important one is avoiding the

41
00:01:36.385 --> 00:01:37.405
all or nothing mindset.

42
00:01:38.065 --> 00:01:40.125
Now this is where, you know, you go on vacation

43
00:01:40.305 --> 00:01:41.805
and you can't meal prep everything.

44
00:01:41.805 --> 00:01:43.125
You can't weigh out all your food

45
00:01:43.545 --> 00:01:44.885
and you're just like, well, I can't stick

46
00:01:44.885 --> 00:01:47.245
to my plan a hundred percent, so I'm just going

47
00:01:47.245 --> 00:01:48.365
to eat whatever I want

48
00:01:48.585 --> 00:01:51.405
and I'll get to the diet in a week when I get back.

49
00:01:51.835 --> 00:01:54.485
Like that's probably one of the worst things you can do.

50
00:01:55.595 --> 00:01:58.685
What you really wanna do is work towards

51
00:01:58.685 --> 00:02:00.405
what we would call like intuitive eating.

52
00:02:00.505 --> 00:02:03.085
So, you know, aiming for just a protein target

53
00:02:03.625 --> 00:02:08.005
and a tar, a calorie target, if you can eyeballing the, uh,

54
00:02:08.005 --> 00:02:09.125
the portion sizes

55
00:02:09.265 --> 00:02:11.485
or making some slightly more intelligent

56
00:02:11.485 --> 00:02:12.645
choices when you eat out.

57
00:02:13.025 --> 00:02:15.365
Uh, things of that nature in

58
00:02:15.365 --> 00:02:17.965
between is gonna be knowing when and how to compensate.

59
00:02:17.985 --> 00:02:20.285
So this is a step above the all or nothing mindset.

60
00:02:20.955 --> 00:02:24.445
This is, you know, okay, I know I ate over overate,

61
00:02:24.785 --> 00:02:26.085
you know, last night at dinner.

62
00:02:26.985 --> 00:02:28.725
Did I overeat enough that I really need

63
00:02:28.725 --> 00:02:29.725
to worry about it today?

64
00:02:29.825 --> 00:02:31.125
Was it 200 calories?

65
00:02:31.625 --> 00:02:33.685
Do I need to not worry about it, just get back on the plan?

66
00:02:34.265 --> 00:02:35.525
Or was it like, no,

67
00:02:35.685 --> 00:02:37.725
I probably went over like a thousand calories.

68
00:02:38.315 --> 00:02:41.365
Okay, maybe I need to like add 20 minutes of walking

69
00:02:41.465 --> 00:02:43.125
to my next three or four days to try

70
00:02:43.125 --> 00:02:45.885
and start, start balancing that out just a little bit.

71
00:02:46.585 --> 00:02:50.245
Um, and then ultimately we are working towards that kind of

72
00:02:50.245 --> 00:02:51.445
what we call intuitive eating.

73
00:02:51.985 --> 00:02:54.285
That's a very advanced skill.

74
00:02:54.625 --> 00:02:57.085
Uh, believe it or not, people are typically not good

75
00:02:57.465 --> 00:02:59.045
at visually estimating

76
00:02:59.275 --> 00:03:01.405
Portion sizes and macros

77
00:03:01.425 --> 00:03:04.685
unless they're doing it repeatedly on the same foods over

78
00:03:04.785 --> 00:03:06.205
and over and over again.

79
00:03:06.585 --> 00:03:09.525
But that is something that we could eventually work toward.

80
00:03:10.265 --> 00:03:12.525
Thanks for sticking with me all the way to the end.

81
00:03:12.605 --> 00:03:14.085
I know we covered a lot of material,

82
00:03:14.085 --> 00:03:16.925
but now you are so much better equipped than the majority

83
00:03:16.945 --> 00:03:19.125
of people out there, not only on how

84
00:03:19.125 --> 00:03:20.885
to attempt a transformation on your own,

85
00:03:21.225 --> 00:03:24.365
but if looking for a coach to assist you, how to vet out,

86
00:03:24.505 --> 00:03:26.845
who knows what they're doing, who's gonna help you achieve

87
00:03:26.845 --> 00:03:29.245
that result in a sustainable way.

88
00:03:29.585 --> 00:03:31.765
If you do want some of that one-on-one help to work

89
00:03:31.765 --> 00:03:33.565
through your own transformation, go ahead

90
00:03:33.565 --> 00:03:34.605
and get one of the links below.

91
00:03:34.785 --> 00:03:37.245
We can talk about how that structure will work for you.

92
00:03:37.585 --> 00:03:39.525
And if you're a coach wanting to learn how

93
00:03:39.525 --> 00:03:41.805
to better provide this type of service to your own clients,

94
00:03:42.265 --> 00:03:45.005
we can talk about that as well on a one-on-one setting.

95
00:03:45.345 --> 00:03:48.845
Or we have the online courses on program design, adjusting

96
00:03:48.845 --> 00:03:50.165
and optimizing the programs.

97
00:03:50.165 --> 00:03:52.965
That's the assessment and optimization of those biomarkers,

98
00:03:52.965 --> 00:03:56.285
writing different stimuli, all of that encompassed

99
00:03:56.285 --> 00:03:58.445
for you in a clean course format.

100
00:03:59.065 --> 00:04:01.205
So those links and resources are all down below,

101
00:04:01.265 --> 00:04:02.365
and I hope to see you soon.