FREQUENTLY ASKED QUESTIONS
Q: WHY WOULD I WANT TO SIGN UP FOR ONE-ON-ONE NUTRITION COACHING?
A: There are several reasons you may want to sign up for coaching...
1) You need guidance and support. In my experience, the more change someone needs, the less they can handle. Doing too much too fast not only overwhelms you but it can also doom the effort to failure - thereby reinforcing the belief that it is difficult, if not imposible to succeed. Whenever you set out to improve your skills, change your behavior, or better your life, beginning in small, manageable steps gives you a greater chance of long-term success. I can guide you as you slowly implement this way of eating into your way of life. You do not have to make big changes all at once. A tiny change adhered to consistently will be just as effective - if not more so - than a large one practiced half-heartedly. When you start with small, achievable steps you can easily master, it reinforces your belief that you can easily improve.
2) You need accountability. You know what to do but you just aren't doing it. If you follow the Moxie Fitness & Nutrition principles 90% of the time, you'll see the results you're looking for. But you have to do the math. If you're eating 4 meals and snacks per day over the course of 7 days per week, you should be following the Moxie principles for about 25 out of your 28 meals. When it comes to exercise, if it's recommended that you exercie 4-5 times each week, that means you'll do you best to stay active and skip only a few workouts a month. If your goal is changing your body in the fastest possible timeframe, but the Custom Nutrition Template you received when you first started at Moxie has been collecting dust on your desk... or you are only following the Moxie Nutrition eating principles for 20 out of 28 meals per week and skipping one or two exercise sessions per week, you are not exactly matching your goals with your behaviors. Unfortunately, eating better 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 eating decisions consistently and reliably. Note: Perfection isn't necessary. Consistency IS.
3) You aren't seeing results. You've been working out 3-5 days a week consistently for some time now. You eat a "clean" / "healthy" diet, but you aren't seeing a change in body composition. Good nutrition is outcome based. Every nutrition choice you make will lead to an outcome. Those outcomes can be measured. And they’re a great mirror of reality. If someone thinks they are eating really “healthy”, but they just don’t have the body, health or performance that could be expected, maybe that person’s idea of “healthy” doesn’t match reality. Maybe they’re not making outcome-based decisions. You cannot out-exercise a poor diet. You can do situps until the cows come home, but if your nutrition isn't on point, those abs of steel will remain hidden underneath a layer of fat. As they say, "Abs are made in the kitchen!" Whether you want to lose 100 pounds (or just 10), improve your bloodwork (or just feel a little better), it's important to define what you really want. And then define what reasonable progress means (This last part is what most people skip. They rush into things and get, predictably, disappointed. Don't let that be you. If you need some help with either goal setting or establishing reasonable timelines, I'm happy to help with that too!)
4) You are still looking for a quick fix or constantly researching the latest diet strategies (and fads) searching desperately for that magic pill. (Note: The faster you lose weight, the harder it will be to sustain). Every time you hear about a new diet, you have to try it. Perhaps you swing between rigid control / diligent restriction and uncontrolled release. You are either “on the wagon” or “off the wagon”. In between is what I call the “fuck-it moment”, known formally as disinhibition. And no matter how hard you try, you aren't able to achieve lasting results. Each of us needs to find something that works for us, but that thing needs to be sustainable for a lifetime. During our time together, we will focus on building sustainable nutrition habits that can be your foundation for taking control of your health and fitness year round.
5) Maybe you don't know. One of the biggest pitfalls people falter over when they start a new nutrition system is what I call the "I know" syndrome. Even though many people think they know what to do / how to do it... maybe they don't really know. "I know" is a mental shortcut that enables us to shut off our brains, to stop thinking about the application of information and to avoid action. Some people really do believe that they are eating right. But, when we look more closely we find that things are missing (i.e. not enough protein / veggies / real nutrient-dense foods), things are out of balance (i.e. too many carbs, too many processed foods, not enough protein, etc.), and / or they are eating too much / not enough. If you've got room for improvement, maybe you don't know - not yet anyway. If you really knew, you'd be doing it. And if you were doing it, you wouldn't need Moxie in the first place. Perhaps it's time to set aside everything you think you know about fitness and nutrition so that you may have a new experience of these things. It has been said that the most powerful tool in healing is the open mindedness and willingness to try a new way when what you've been doing isn't helping you live as healthily as you could.
Q: HOW DO THE BI-WEEKLY CHECK-INS WORK?
After purchasing your coaching package (as well as your Moxie Custom Nutrition Template), you will fill out a questionnaire to allow Tracey to get to know you better. Based on this information, Tracey will provide you with an initial assessment and recommendations for how to get started. You will receive a check-in spreadsheet where you will track various pieces of data, such as compliance with your nutrition plan, water intake, food log, measurements (in-person measurements available for an additional fee), etc.
On a bi-weekly basis, you will check in with Tracey via email. You will review the check in spreadsheet, progress photos and a review of how your past two weeks went, including any questions you may have. Tracey will respond to any questions, providing any recommendations or adjustments to your plan if needed.
Q: COULD THE CHECK-INS BE DONE OVER THE PHONE / VIA ZOOM?
At this point, phone / zoom check-ins are not a service we offer. However, in-person measurements are available for an additional fee.
Q: HOW WILL I KNOW IF THE PLAN IS WORKING?
A: Great question! You'll have no idea whether a program is working for your unless you measure the important variables and keep track of what's happening. In the Moxie Nutrition System, I'll include information on measuring and on tweaking your plan based on those measurements. With our bi-weekly measurement system, you'll be able to measure things and see both what's working and what's not. You will measure regulary (every 2 weeks), and if things are working, you'll keep doing them. If they aren't, it's time for change. I'll be there along with way to help you tweak the things that aren't. Some of the measurements I recommend you keep:
Body composition (body weight, body fat percentage, lean body mass),
Body part girths (thigh, waist, hips, upper arm, etc.),
Athletic performance measures (strength, speed, power, endurance, etc.)
Blood variables (cholesterol, blood sugar, blood pressure, etc.)
However, numbers aren't everything. Time and again, I've seen people live an die by the numbers. And that's a mistake. People often judge their happines based on their numbers. They're happy if they lose a pound on the scale or a percentage of body fat on a given day or week. And they're sad if they don't. Remember, this isn't just a numbers game. You're also doing this to improve your health, longevity, performance, energy level, and any number of other qualitative measures. So you'll want to regularly ask yourself the following questions:
Are you stronger?
Do your clothese fit better?
Can you see muscles you couldn't see before?
Do you like your reflection more when you look in the mirror?
Do you feel more athletic, more energetic?
Have any other proglems, such as headaches or dry skin subsided?
These are things that willlikely improve while folliwubg Moxie Nutrition, so make sure you're looking for these improvements too.
Although you can measure as little or as much as you like (and in-person body composition and body part girth measurements are available if you are not a 1-on-1 PT client for an additional fee), I encourage you to consider the idea of tracking ky measurement variables. Doing so will help you in three distinct ways:
It'll help you see where progress is happening, if it's happening
It'll help you decide whether or not you should keep going as planned or whether changes are in order
It'll help you stay in the driver's seat with respect to your body
If you get a measurement back and it's moved in the right directio, you'll likely be very happy and feel in control of things. And if you get a measurement back and it's moved in the wrong direction, you've just received valuable feedback about what hasn't worked. Now you can weed that approach out before it becomes a habit, and try something else. Even a "bad measurement" produces something good. That's scientific method in action.
Q: WHAT IF THE PLAN "DOESN'T WORK"?
A: The first few Moxie Nutrition steps should be simple and basic. Following the habits, which we will outline, until they're routine and built into your schedule is the best place to start. However, it's not where Moxie Nutrition ends. Once you've been able to consistently comply with all of the habits for a couple weeks, we can begin to individualize the plan.
The number one reason people fail is lack of adherence. They struggle with doing the most basic habits consistently. Before we start tinkering with your plan, it's important to make sure you are following the basics consistently enough to know whether the plan needs changes... or whether you need to work on consistency.
So before measuring anything else, we will measure adherence. How? I will provide an "Adherence Chart" that many of my clients have used in the past.
For fast body composition improvements, we recommend 90% adherence. If you aren't achieving at least 90% adherence, measuring other variables in the hopes of tweaking your plan won't be all that effective. After all, you aren't really controlling your intake well enough to know whether your plan needs tweaking.