WELCOME
Welcome to the start of your coaching journey, we recognise this can be overwhelming so we have made a simple step by step process to get you started.
Step 1… TRUECOACH
The first thing you’ll need is our coaching app: TRUECOACH, check your emails, download this app.
All your programming, trackers and information lives within your profile on this app.
Step 2… NUTRITION PLAN
To access your nutrition plan, head into TRUECOACH and click on the nutrition icon (knife and fork) and you will see your nutrition plan attached as a PDF.
Click to download
Save and PRINT
Then read through thoroughly, any questions, please Whatsapp me.
One thing to note, the way we program for nutrition clients is to put you on the lowest calories to begin with, then every 2-4 weeks we increase these.
This breaks the traditional model of having to decrease food to keep getting results, this gives you long term results.
This may kick your ass for weeks 1-2, but your body has plenty of nutrients, vitamins, minerals from your plan and has to tap into your body fat stores for additional energy.
Step 3… ACCOUNTABILITY TRACKER
Digital
In the app you will see a section labelled “metrics”, these are a set of metrics I want you to complete every day.
Tracking this data every day will hold you accountable to yourself and provide me with a host of data to be able to coach you more effectively.
Step 4… PROGRESS PICTURES
Each week as part of your “weekly check in”, we would like you to take progress pictures.
A solid colour background, in the same outfit each week, using consistent lighting.
See below for an example:
Please make sure you have uploaded your START pictures on day 1 (Monday) or even the day before.
All pictures are first thing in the morning, same outfit, same location, same time (ideally before food).
Step 5…. CHECK IN
We will do a check in every 4 weeks, please submit the below:
Check in form completed
Progress pictures taken and uploaded to TrueCoach
Please make sure daily metrics are completed too if your accountability tracker is digital!
Step 6… YOUR TRAINING PLAN
Within the app, your training plan will be populated for the week automatically.
To start a session…
Log in and click “start workout”.
Explanation / Demonstrations…
You will see an exercise video, please watch as it demonstrates the exercise we want you to complete.
Below the exercise video is an explanation of: reps, sets, tempo and rest period.
Understanding exercise tempo…
Under “tempo” we will have used either two descriptions:
Slow Stretch / Quick Rep - what we mean is about 3 seconds on the slow and 1 second on the quick.
Constant Tempo - what we mean is about 2-3 seconds in each direction as to create more tension on the muscle.
Coaching Notes may have been added where we feel necessary.
Logging training…
You will see a box that you can complete to add your weights and reps.
Please log your weights and reps. The following week you can look back and ensure you are using the correct weight and you have a rep count to beat!!
You will also see a camera icon which allows you to upload a video of you doing the exercise if you would like us to check your form.