The Challenge: a coach’s view

If you haven’t already seen it, last week Jane posted her first article on this blog. It will be a weekly chronicle of her experience of working with me and persuing her fitness goals. We originally got together to discuss an exchange of her helping me with my social media and me helping her with her fitness goals. During the meeting, I challenged her to an idea, if she was willing, to have her share her experience with the world!

From my standpoint of being an ‘Online Fitness Mentor’ it’s really tough at times to explain how my process works to prospective clients. It’s a pretty new concept to most people and one that many haven’t yet experienced. I figure this experiment will give some people the opportunity to experience online coaching vicariously through Jane.

Full disclosure: Yes, Jane is working for me and helping me with social media and reaching out to the world. I found that I just didn’t have time to be consistent with it, and needed to hire someone for help. However, for this challenge, she has been given full freedom to write whatever she wants in her posts. It will not be edited in any way because I want people to see the entire process through her eyes.

Is it going to be tough for her? Definitely. Is she going to want to quit? Most likely. Will she have good days and bad days? Days with huge progress and days with minor set backs? I can guarantee it. Will she also get support through the whole thing? 100%

My job as her coach is to see when she’s struggling and help her through that. Being online, I will help her find her own strength, and not just pull her along for the ride. I’ll try and expand my view of ‘dragging services’ in a later post.

I’m very excited for this process. I’m confident that jane will be able to express an honesty that not everyone can. I know that I’m looking forward to her post each week and really hope you are too!

2nd Evernote Fitness Challenge

On Monday, Evernote announced our 2nd Fitness Challenge. These challenges are a 30 day effort to focus on a Fitness and or Nutritional Challenge. It is meant to be fairly basic so that the majority of people can participate. The basic details are:

For this challenge, you’ll have the option of choosing one or both of the challenges below:

Get outside for at least 15 minutes per day. You have to spend these 15+ minutes doing something active — smoke breaks and sun bathing at the beach don’t count. You have lots of options: walk, jog, ride your bike, play a pickup game with friends at the park.
Eat only vegetables for carbs. To get that leaner body, you’ll want to reduce your carb calories. For the next 30 days, you’ll cut out processed grains and fruits. Got questions? Find Chad on the Facebook event page, our Lifestyle forum, and on Twitter.

Check out the Evernote Blog for even more fun details and join us in this challenge! Also, join us at the end of the 30 days for our Twitter party. Let everyone know you’ll be participating by tweeting:

I’m participating in the @anthrophysique + @evernotelife Fitness Challenge and Twitter party on Tues, July 24th. Join us! #evernotelife

Working with Physio

I’ve been training people for many years now and I’ve dealt with a lot of injury rehabilitation. Working in partnership with Physiotherapists is common when it comes to injuries and the two together can be very beneficial. I currently have a client in this boat trying to fix an old injury. She is doing her training with me but also seeing a physiotherapist a couple of days a month.

If you’ve ever been in this situation, it’s important to make sure your trainer and physio communicate so they can work together. In a very general sense, trainers will work on the bigger muscles and larger movement patterns while physio’s will work on the smaller muscles and movements. Yes, it’s all in the same body, but if you don’t get the two working together, they can actually cause more harm than good.

Constantly working larger movement patterns without concern for the finner ones can lead to further problems and compensation. Instead of fixing the issue, you end up just working around it or building over it. It’s the short cut way to dealing with injuries and never works out in the end. Communication between the physiotherapist and trainer is the key to a successful recovery.

Working together allows everyone to be on the same page and have the sessions compliment rather than oppose each other. It also allows you to fix the problem and build up new strength at the same time. Bottom line, if you’re in a rehabilitation phase, make sure your trainer is working with your Physio to optimize your success.

How do you log results?

Measurement and logging is sometimes a tricky thing with my clients. The first question is always “What do I measure?”. This is followed by others: How do I measure it, How often do I measure, and How do I actually log it?

This last question is what I want to look at today. How do you log your measurements and/or what tools do you use? Some people like spreadsheets and make charts, others have piles and piles of tiny scraps of paper, and some create journals. You can get journals from book stores, creating your own or order custom ones like Sports Journals.

Being an online company, I like to stay digital and paperless as often as possible. I utilize Evernote to share programs with my clients and they can log their results right in the shared note. It keeps everything in one place and can be easily referenced through the search feature.

However, I’m always looking for new tools and options. I wanted to send it out to the world and see what types of tools you use to log your activity and workouts. Are you paper or paperless? Is it computer based on mobile based? What is the main reason you use what you do? I’d love to hear your feedback so please share in the comments.

Fitbit trial update

In my original post about my Fitbit trial I had intended to have an update well before this time. As I often say to my clients, sometimes “life just happens” and a couple weeks turns into a couple months. It seems easy at times to get off track and distracted by other things but real success comes from getting back on track as soon as you can. Here I am!

The good news about 3 months of data is that I have a bigger picture view of my use of the Fitbit. In the first few weeks I started off strong and had the Fitbit with me everywhere I went. It came to work, play and sleep and logged everything along the way. I synced it to the web interface and enjoyed checking the results. I even linked my account with some friends and got to see their progress compared to mine. It peaked a desire to compete with them and made it pretty fun. Other motivation came from the emails announcing my achievements!

However, I did experience a downturn in that motivation. I forgot it in my jeans a couple times, missed some sleep logs and had a couple freak outs thinking I had washed it. Thankfully I didn’t, but missing some of the data allowed me to lose a little interest. That might just be my behaviour, but a couple friends reported similar findings. The initial excitement also wore down for them a little but they still continued to use the Fitbit fairly regularily.

The main downside for me was in relation to my goals. I personally wanted to gain 10 pounds and it seemed like the Fitbit had a challenge figuring that out. When I would update my weight every other day or so, it couldn’t compute how far I was from my goal. It just kept updating my starting weight and leaving 100% to my goal. I’m not sure if that actually de-motivated me or if it was just annoying for me.

The positive towards my goal was that I didn’t want to take too many steps per day. I am a very active person and 10,000+ steps per day is very easy for me to achieve. It’s also what keeps my metabolism high and difficult for me to gain weight. By knowing how far I was going each day, I used that information to be more efficient in my work and actually decrease steps per day. I didn’t just start sitting on the couch all day, I just re-assessed how I move all day. The weight I want to gain is lean muscle mass, not just body weight. If that were the case I could just sit around all day and eat more junk. Sorry, not going to happen!

My overall view is that I actually quite like this little device. It’s size makes it easily portable because you forget it’s with you. (It also creates scares of washing machine deaths though). It logs a good amount of data for activity and the online program also allows you to track food and calories. It can also log your sleep activity which is definitely my favorite feature. For the average person, I think it can be a great tool to keep you aware of your activity and remind you to be ative when you’re not.

I’d love to hear what you’ve experience if you have a Fitbit or similar device. Please post feedback in comments.