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STEP 1: ASSESSMENT

 

1) Movement Screening

Movement screens are opportunities for me to gather information about the client that will guide my exercise and mobility programming. Movement screens give me a chance to...

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• Assess functional movement patterns

• Detect limitations or opportunities to improve your mobility and stability

 

Assessments:​

• Breathing 

• Posture

• Core Strength

• Squat Form

• Hip Hinge Form

• Single-leg / Split Squat Form

• Vertical + Horizontal Push Form

• Vertical + Horizontal Pull Form

• Shoulder Mobility + Stability

• Wrist Mobility

• Ankle Mobility + Stability

 

2) Subjective Assessments

To determine client goals, lifestyle, physique / fitness starting point, and medical history

 

Examples​

• Physical Activity Readiness Questionnaire

• General lifestyle and medical history questionnaire

• Nutrition assessments

• Progress pictures

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3) Monthly Physiologic and Anthropometric Assessments

To determine current physiologic and anthropometric baseline measurements

 

Examples:​

• Resting heart rate

• Circumference measurements

• Body weight

• Body Mass Index

• Basal metabolic rate; resting metabolic rate

• Body fat percentage (bioelectrical impedance)

 

STEP 2: ACTION PLANNING

The emphasis will be on moving from​

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• Outcome Goals – Goals focused on the end the results you seek (i.e., lose 20 pounds)

• To Process Goals – Skills, Practices, and Daily Actions (i.e., small, repeated behaviors) that are pursued to reach an outcome (i.e., strength training 3x/week + 30 minutes of cardio 3-5x/week, follow Custom Nutrition Plan)

 

A very small task, done consistently, will help you feel increasingly successful, confident, and empowered. As you build small achievement on small achievement, and solve little problem after little problem, you’ll learn crucial skills. You’ll be repeatedly confronted with evidence that:

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1. You can make different, and better choices in your daily life; and

2. Those choices are directly connected to real and rewarding consequences.

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You will be provided with a Consistency Tracker Spreadsheet. It will be shared with you via Google Drive (To find it, just go to your Google Drive and click "Shared With Me").

 

***Your first task is to go to the appropriate month and set your targets for the following habits:​

• Protein

• Veggies

• Carbs

• Fats

• Resistance Training

• Cardio Training

• Walking 

• Water

• Alcohol 

• Sleep

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STEP 3: CHOOSE WHAT TO DO NEXT

I strongly recommend going through the FREE Moxie Foundations 7-Day Course. (Once you sign up, you will receive a lesson via email every day for 7 days to learn about the how and why of the suggested Daily / Weekly Habits + Actions).

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To help you to build consistent and sustainable nutrition, fitness, and lifestyle habits, your mission will be to consistently follow the suggested Skills, Practices, and Daily Tasks and hit the suggested Daily Targets (striving for 90-100% adherence). 

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Until you realize that inactivity and inconsistency are your biggest hurdles to change you cannot move on. One of the main lessons is this: Eating better, exercising, and practicing self-care isn't about what you know. And it's not about what you do occasionally. Real results come when you find strategies for making great decisions consistently and reliably. Perfection isn't necessary. Consistency is.

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Tracking

• Daily: You will track your consistency with assigned Daily Tasks + Actions (i.e., eating ‘X’ servings of protein per day) in the Online Consistency Tracker Spreadsheet provided. To provide accountability and support, I will be monitoring and checking your spreadsheet several times per week (it’s a live Google Sheet so you don’t have to worry about saving it and / or sending it to me).

• Weekly: We will review together how well and consistently you did your assigned Daily Task(s).

• Monthly: We will assess overall progress indicators (outcomes and actions).

• Quarterly: We will assess goals and overall strategic direction of the coaching program.

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STEP 4: TESTING + MONITORING

This stage is much like Step 1. We’re gathering data again.

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Sample Progress Indicators: Outcomes

• I will take your measurements every 4 weeks (weight, BMI, body composition, girth measurements, etc.)

 

Sample Progress Indicators: Actions

• We will review your Consistency Tracker Spreadsheet, focusing on the following:

  • How often / consistently did you do the assigned task(s)? (This is the big one!)

    • One of the biggest challenges in keeping track of what you eat is underreporting. That's when your food log doesn't show everything you've actually eaten. It happens a lot, and studies back this up; on average, we all under report by about 20%. So, if your food log says you ate 2000 calories, you probably actually ate closer to 2400. People who have more weight to lose tend to underreport even more, sometimes by as much as 50%.​

    • It can be easier to say a nutrition plan isn’t “working" instead of acknowledging how closely you've been following it (or not). How closely are you following your Nutrition Plan servings every day, including weekends? Are there certain foods that you don't really track (i.e. alcohol / liquid calories, "BLTs" - bites, licks, and tastes of foods + drinks, oils + sauces + breading used in cooking, salad dressings, etc.). Everything counts towards your daily totals.

  • How well did you do the assigned task(s)?

  • Did any challenges, obstacles, or questions come up? Is there a way for you to anticipate + plan + prepare for these things in advance when they come up again in the future?

  • Was there anything that went particularly well? Is there a way to repeat those same conditions to encourage the positive habits continue?

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STEP 5: USE OUTCOME-BASED DECISION MAKING

At this stage, using outcome-based decision making (deciding what to do next based on results and data), I will collaborate with you to:

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1. Review and analyze the data we gathered from Step 4. There is no failure. Only feedback.

2. ​Based on our analysis, assess whether you are moving in the right direction. Are you getting the results you seek?

3. Look for trends, patterns, and relationships between things (i.e., every time client does ‘A’ it leads to ‘B’.)

4. Choose the next task(s) and / or strategic direction of the coaching program based on the results of the experiment. This can include:​

• Adding a new task / target

• Changing the original tasks / targets

• Shrinking the original task(s) / targets so it’s easier or more manageable / sustainable (if you struggled with it initially)

• Making the original task(s) / targets more challenging (if you found it too easy)

• Choose a new or adjusted strategic direction (i.e., modifying the bigger picture).

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