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, documents and information lives within your profile on this app.
Step 2… NUTRITION PLAN
To access your nutrition plan, head into TRUECOACH and click on ‘Account” then ‘Nutrition’ icon, then ‘Documents’ and you will see your nutrition plan attached as a PDF.
You will also see a second PDF attached called “Food Grid”, please look at this too as this is your suggested foods list.
You will also see your macro targets: Calories/Protein/Carbs/Fats/
Then read through thoroughly, any questions, please message me.
One thing to note, the way we program for fat loss nutrition clients is to put you on the lowest calories to begin with, then every 4 weeks we assess 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 a few weeks, 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… WEARABLES
From ‘Account’ go to ‘Wearables’ and sync your smart watch e.g, Garmin, Apple. This will save your daily steps and sleep in the habit tracker.
Step 4… PROGRESS PICTURES
Every 4 weeks as part of your “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 (I know this feels awkward and uncomfortable, but you will thank me later down the line as this is such an important part of measuring progress on your journey).
All pictures are first thing in the morning, same outfit (bikini is preferred, or leggings and a sports bra), same location, same time (ideally before food).
Step 5…. HABIT TRACKER
In your app you will see a section for “Habit Tracker”, please use this on a daily basis. These are the daily habits that will help you reach your goal.
The more information we have, the better coaching experience I can deliver and ultimately give you a better service and results.
How do I link MyFitnessPal to my habit tracker?
Go to account, then nutrition, then click on the link to connect your MyFitnessPal account. This will then sync what calories, protein, fats and carbs you have eaten each day into the Truecoach app, so that i can see how you’re getting on.
If you are using Nutracheck you will need to manually input calories, protein, fats and carbs into the app each day, or at the end of the week.
Daily body weight
Every morning input your daily body weight into the habit tracker.
Please try not to get too attached to your body weight as it will fluctuate up and down most days (mainly water weight) due to a range of things like; hydration levels, your menstrual cycle, if you’ve eaten more food, more carbs or salty food one day, if you’ve not been to the toilet, if you’ve drank alcohol this can cause inflammation and water retention etc.
We look at a trend over time, and i calculate an average weekly weight and compare this week by week (this is the most accurate way to assess what’s happening).
Metrics
Another way to measure progress is with body measurements. Please take these at the start and then every 4 weeks. Go to Account, Metrics and input your measurements there.
Step 6…. WEEKLY CHECK IN
Each week, I want you to complete a check in every Friday evening by 9pm, this includes:
Check in form completed (use the same link every week)
Progress pictures taken and uploaded to TrueCoach (every 4 weeks)
Please make sure your daily habit tracker and metrics are completed in the Truecoach app.
*Anyone who doesn’t complete their check in by the deadline, won’t receive any weekly feedback.
* Feedback for PT clients is once a month.
Step 7… YOUR TRAINING PLAN
Within the app, your training plan will be populated for the week automatically.
To start a session…
Go to “Workouts” and click on the workout. If you miss a workout it can be found in “past”.
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…
Tempo means the time it takes to complete one repetition of the exercise. 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 for each set (make sure the box is marked green or it will not save your data). The following week you can look back in ‘Exercise History’ for that exercise and ensure you are using the correct weight and you have a rep count to aim to beat!! Or if you have reached the top rep range for all sets, it’s time to increase the weight! That’s how we make progress!
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.
Make sure that you press ‘Complete’ at the end of the workout. This then notifies me that you’ve completed a workout, and i’ll check over it.