Is this your story too?
“I need to stop the trend I am currently on. I work out but keep gaining weight every year. I need to get this under control before it is too hard to reverse. I need a new workout plan and need your help with nutrition. I am highly motivated to lose this fat and want to increase my flexibility and my core strength.” From Jeff, a 41 year old male avid golfer who has 3 young kids and travels for work.
Take Away #1: You cannot afford not to invest in your health now as it allows you to enjoy the lifestyle you have worked so hard to obtain.
Take Away #2: It is okay to ask for help.
Well, I knew Jeff was motivated when he contacted me in November–during the holidays!!! This guy is not your average person who gets caught up in the January fitness frenzy, so I couldn’t wait to help him.
The solution for Jeff was two-fold. We tackled his workout routine and nutrition making sure it worked for his lifestyle–a busy father who loves to golf, yet travels for work about 50% of the year. We made a plan to meet every other week in person or by phone. At the first session we tested body fat, took circumference measurements and completed the TPI golf fitness assessment. He went out of town and I worked out a plan.
Solution #1: We revamped his workout program–he had maintained a good amount of muscle by doing machines and the same strength exercises. He was stuck in a rut doing slow, long cardio yet gained fat year after year. I created Workout A for him–a limited-equipment strength workout using body weight and travel bands combined with a high intensity interval training (HIIT) type of cardio that can be done in his hotel room. This guy loves pumping iron so I also created Workout B to be done when he hits the gym. Both workouts incorporate great golf exercises customized for his game with overall stretching.
Jeff was happy and excited about the workouts. We met for several training sessions where he learned the workouts, tempo, technique and began to feel and see the potential for getting great results with the new exercises. He left with his new travel bands heading out of town to give it a try on his own. He was surprised at how effective the workouts were in fatiguing his muscles because they didn’t look hard. A few weeks later after playing golf Jeff noticed much more flexibility and balance. Plus he liked knowing he could maintain his golf game even when not able to get to the golf course.
Solution #2: We revamped his nutrition for home and travel. I examined a 3-day diet log to see what foods Jeff liked and to see where he could improve. The first week’s assignment was to eat every 2 – 4 hours. Skipping meals and grabbing sugared-up caffeinated drinks for energy were going to be replaced with real food. Over the coming weeks and months, Jeff built new healthy habits one at a time.
Along with work travel comes rushed eating in airports combined with fine dining in restaurants with customers and associates. Ordering out with a meal template in mind and packing a few staples for quick access became easy and enjoyable. The first thing Jeff noticed was way more energy and a smaller waistline!
Big Takeaway #3: It takes “we” to make a body transformation.
Self-directed fat-loss programs rarely work. As a coach, I provided Jeff with scientifically-based information, historically-successful strategies, and simple personalized solutions. Jeff provided honest feedback, effort plus commitment and trust in the process. I measured for change, listened to feedback, and provided information, accountability and the guidance to build habits that give long-term health, increased energy and good body composition.
Improving your odds to truly enjoy your lifestyle requires ongoing commitment to good nutrition and fitness. Commitment requires a narrow focus and small changes the reset your course. Investing now in your health might be easier than you think when you use a coach throughout the process.