Most of our clients consult with us because they want to change something in their lives. They’re not happy with their present level of fitness or the way their bodies look and function. But if your clients want to change something, they have got to make changes! Makes sense, doesn’t it? But change is difficult. Most people attempt major changes in life without setting up a framework for success. How can your clients get anywhere without a map or a game plan?

Let’s look at it this way. Imagine someone is going to build a house. Do they just start building? Of course not. They spend some time developing the architectural plans and laying out exactly what they want the house to look like before they begin the building process. What about if someone wants to start a brand new business? Do they just begin? No. Any successful businessperson will tell you that a business and marketing plan is required and systems need to be in place before they venture forward. But with exercise, most people undergo very little preparation. Most just get started and then wonder why, a few months later, they just can’t seem to find a reason to continue. You could imagine that if houses were built without an architectural plan, 80% of them would fall down too.

So the message is clear. In order to help your clients succeed, you must convince them that a certain level of planning is required before they begin an exercise program. Take the time to help them develop a strong foundation for success.

It’s Never a Matter of Capacity or Ability!

If your clients really want to achieve their fitness goals, the majority of the time they are physically capable of achieving them. You’ve just got to help them come to terms with how bad they really want it.

Many clients have a goal of weight loss (say, losing 10 pounds), and for a lot of people, this is just not enough reason to keep them going day after day, no matter what other obstacles surface in their lives. The key is helping your clients get so emotionally excited and involved in their goals that they stick to the program long enough to enjoy the benefits.

The problem with most exercisers is that they negotiate their exercise programs all the time. Imagine this. You’re running really late one morning for an appointment. You’re already 15 minutes late, and you haven’t even left the house. Would you leave the house without brushing your teeth, or would you take the extra two minutes to brush your teeth even though you know you’re already so late? Without a doubt, you’d brush your teeth! Why? Probably because you can’t imagine going through the pain of having such bad breath all day. Now, let’s imagine a common scenario among exercisers. They decide one evening that they’re going to wake up early the next day and workout for an hour, so they set the alarm. The next morning, the alarm goes off but they’re still exhausted, so they press the snooze button, deciding that they need an extra 10 minutes of shut-eye and they’ll just do a 50-minute workout instead. Ten minutes later, the alarm goes off again, and they press the snooze button, deciding that a 30-minute workout will be sufficient. They complete this process until finally it’s too late to do the workout before work, and they decide they’ll do it at lunch instead. Lunchtime comes around, and their colleagues are heading out together to grab a bite to eat. They don’t want to miss out on the networking opportunity, so they decide they’ll just do their workout right after work. But after work, they’re tired and hungry, so they decide they’ll eat dinner first and then workout afterward. After dinner, they’re stuffed and decide to just veg out on the TV and get back on track tomorrow. Tomorrow becomes the next day and the next. Finally, they decide to get back on track next week. Then it becomes next month. And soon, they’ve given up all together. Why does this happen to so many people? The reason is that most people associate more pain with exercise. They hate every second of it. They watch the clock and can’t wait till its over. And they will find any excuse to be able to justify getting out of it. The goal is for us to help our clients get to the point where they actually associate more pleasure with the exercise process and pain with imagining their life without it. Most of you are at this point. You can’t imagine life without exercise. It feels so great when you’re done. You feel horrible when you go too long without exercise. But it takes quite a few months before people actually lock in and start experiencing these types of sensations. Most people drop out before they actually get to this point. It’s our job to help and nurture our clients through those critical first few months when the chances for them dropping out are high.

Motivating Your Clients

Step One – Belief

If your clients can actually envision themselves achieving their goals, they will have a much greater chance of obtaining them. But if they can’t imagine the possibility of achieving those goals, they are doomed to fail before they even begin. So it’s our job to ensure that are clients truly believe they can achieve the goals established. So how do you help your clients to develop a belief in themselves?

1. Share your story.Sometimes our clients believe that we have it so easy. They believe we were born motivated and with “perfect” bodies. But many of us have had to work hard to achieve our own goals and have also struggled through the process. Share your background with them, the experiences you have had and the steps you have taken to achieve your level of physical fitness. It’s completely acceptable and appropriate to let clients know that sometimes you struggle. There may be days that you don’t feel like working out or are tempted to indulge in something that you know is not that healthy. Share with them what you do in those situations to stay on track.
2. Introduce your clients to others who have achieved significant benefits.This will give these people who have achieved success the opportunity to share their stories with your client. Your client will leave understanding that these people were in their shoes before and have succeeded. Again, this will instill in them the belief that “if they can do it, so can I!”
3. Teach your clients that consistency is the key to success, and radical changes are not necessary.Sometimes clients believe that the level of effort and commitment will be so severe in order to achieve their goals that they honestly don’t believe they can endure for the long term. We must teach our clients that small, consistent changes often bring about the best, most lasting results. If someone undergoes a radical change to their lifestyle by perhaps starting a really restrictive diet or a very aggressive fitness program, they know as soon as they begin that they aren’t going to be able to stick to it forever. In fact, most can’t wait untill it’s over so they can get their life back to normal. But as we know, as soon as they return to their past lifestyle, any benefits that we’re achieved will be lost. The key to success is developing a program that is realistic enough so the client can actually imagine following it forever. Because let’s face it, if your client wants to lose 10 pounds and keep it off for the next 10 years, it’s not what she does during the eight-week diet that matters but actually what she does over the next 10 years.
4. Help your clients experience “Results Momentum.”When working with a client, if you set a large “Ultimate Goal” for her but neglect establishing smaller goals en route to the Ultimate Goal, the client does not experience success until she reaches the Ultimate Goal. When a client is not experiencing success, there is a greater chance she will decide the effort is not worth the reward – since she hasn’t quite experienced the reward yet. So the key is setting up systems that enable your clients to regularly achieve success. You see, with each success they achieve, it will give them the confidence and self-esteem to achieve the next goal and the next after that. So what you need to do is take that large Ultimate Goal and split it up into smaller goals – action steps that will take them closer and closer to the goal. Each time they can check off a task they were able to accomplish, it will instill in them the belief that they can actually make it to the Ultimate Goal.
5. Be conservative when designing program goals.If you have a client who has struggled with exercise or has never exercised in the past, she is a prime candidate for dropping out. With this type of client, you will need to establish goals that are much more conservative. For example, a client may tell you she can commit to exercising five times every week. However, you may discover that she has struggled with exercise all her life. To suggest to her that she should go from no exercise to five workouts a week may be a bit too much of a change to her current lifestyle. And she may adhere for the first few weeks but then, a couple of weeks later, something may come up and she is forced to skip a few workouts and only make it in for three. How does she feel? She feels like a failure. But shouldn’t she feel great? She did three workouts – a lot more than she was doing before she got started. But because the goal was five, she feels like a failure. And each time a client fails, it makes it easier and easier to fail over and over again until she drops out altogether. So although a client says she can commit to an aggressive goal, first review her history and her present lifestyle. If you believe the goal may be too aggressive, establish a goal that is more conservative and let her know the goal is say, three workouts. If she gets in any more, that’s just a bonus. This will ensure that when she only hits three, she still feels like a success.
6. Let them know that the effort involved in the first few months will eventually subside. Do you remember when you first started exercising? It was an effort, wasn’t it? But by enduring through those first few months, you actually got to the point where you began to enjoy your workouts. Remind your clients that this will happen. And the key is that they remain committed during this stage. Also, remind them that anything worth achieving is worth working for!

Step Two – Vision

Helping your clients achieve their goals starts first in their minds. They must be able to actually see themselves accomplishing the goal. They must get to the point that they associate more pleasure with getting to their goals and more pain with not getting to their goals. This can begin first in their imagination.

Get your clients to shut their eyes and relax. Then guide them through the following thoughts:

1. Visualize the fitness level you want for yourself. See yourself accomplishing the goals you’d like to achieve. Think of all the things that you’ve ever wanted to achieve in the physical realm. What would you be doing? Have you ever dreamed of completing a fun run, marathon or triathlon? Have you ever wanted to hike a challenging hike? Cycle somewhere exotic? Learn to kayak, inline skate or scuba dive? Imagine anything and everything – regardless of the money involved or whether you believe you’re physically able to accomplish the goal. What would your fitness level be? What would your physique look like?
2. Now, color in the details. Be thorough in visualizing yourself pursuing your goals and achieving them. Color in all the details so that you get a real sense of what it will feel like to be at the fitness level you envision.

At this point, your clients should have a really good picture of where they want to get. If you are consulting with a client, and she is struggling with the process, explain to her these few scenarios. Ask her if she remembers the story of Alice in Wonderland. Alice comes across the Rabbit and asks him, “Which way do I need to go?” And he says, “Well that depends on where you want to go.” She replies, “I’m actually not sure.” And the rabbit responds, “Well, then it really doesn’t matter which way you go!” You see, if your clients can’t clearly imagine what they’d like to accomplish, how can you effectively help them get there? They’ve got to lock into what their goals are.

Also, explain to your clients that most high-level Olympic athletes use visualization to help them achieve top performances. The athletes see the performance over and over in their heads before the actual event. So when it’s time to perform, they’ve already “done” it a number of times, so they just have to repeat it. And just because your clients are not getting ready for a high-level event doesn’t mean they can’t benefit from the process.

Now, you’ve got to help your clients come to terms with some concrete reasons why they should take the action to move away from their present levels of fitness towards their big goals. At this stage, the key is to get them to establish the pleasure sensations that they’ll achieve when they accomplish their goals, and the pain they’ll be forced to endure if they just stay where they are right now. You can have them use their imaginations through this process also.

Ask them to shut their eyes. Again, ask them to visualize achieving their fitness goals. Now, ask them to compare it to where things are at right now and why they want to change. Perhaps, none of their clothes fit. They don’t have the energy to do the things they want to do. Their blood pressure is skyrocketing. Their back is aching. Their cholesterol is high. Their doctor told them they need to start exercising or they will be at risk for numerous health problems. Once they’ve established some concrete reasons to change the way things are now, get them to imagine how things will be when they achieve their fitness goals. For example, how fit will they be? What will their physiques look like? What will their energy levels be like? What will they be doing with their spare time? Finally, encourage your clients to take time every day to visualize going after their dreams and imagining success.

It may also be helpful to have your clients establish positive affirmations. These are phrases that an individual uses to state what they want and desire as if it has already come true. They can include statements like, “I am getting stronger and stronger every day,” “I feel great” or “I’ve never had so much energy in all my life.” Have your clients establish affirmations that they can connect with and use every day. Have them begin each session by stating their affirmations verbally or in their minds.

Step Three – Goals

Now, it’s time to help your clients transfer their goals from just a dream to reality. By writing goals down, reading them and seeing them in black and white, you help your clients reinforce the fact that the goals are real and achievable.

Grab a piece of paper and take your clients through the following drill.

1. Write it down.Write down all the fitness goals that you would like to achieve. This is your personal fitness wish list. Write down anything you have ever thought of achieving with regards to your own individual health and fitness. Which goal, if you achieved it, would make this year unbelievable? Have you ever wanted to hike the Grand Canyon, complete a marathon or triathlon, cycle through Italy, learn to scuba dive or inline skate or rock climb, cycle the Oregon coast or would you just be happy with working out four times a week consistently? What are your health and fitness wishes? The only rule with this wish list is that none of your goals can be related to your body. Stay away from listing a goal such as losing 10 pounds or four inches from your hips. Keep this list positive and focused away from body image.
2. Narrow it down.Your clients can’t obviously tackle all their goals simultaneously. At this point, have them choose one to three goals they could pursue immediately. Have them find a challenge that excites them and is within the realm of possibility with regards to time required to train, money involved etc. Generally, most people find that one goal is sufficient; however, you will work with some clients who like to multi-task and may want to establish a few goals that they could simultaneously work toward.
3. Get SMART. Helping your clients set goals is the key to success. But it is not enough for them to say, “I want to get into shape.” What does that mean? Getting in shape for one person might mean being able to run a marathon, whereas someone else may have no desire to complete this type of event and instead, getting in shape for them means just being able to run for 10 minutes without feeling like they are going to die. So the key to helping clients establish effective and realistic goals is that they are SMART. SMART is an acronym that stands for goals that are:

Specific – Be sure every goal your client sets is as specific as possible.
Measurable – Be sure you have established some type of concrete, objective, quantitative way to measure whether they’ve actually achieved the goal or not.
Attainable – Be sure all goals are challenging for your client but are still within the realm of possibility and they can actually see themselves achieving the goal.
Reward-based – Establish some type of reward once they have achieved the goal. This reward needs to be personal. It might mean a shopping spree, a massage or a weekend get-a-way.
Time frame – Establish a deadline for each goal.

Here are some examples of SMART goal setting:

• Hike the Grand Canyon for one week from May 1st – May 8th (Reward = Day at the spa)
• Train for and complete the half marathon on September 10th (Reward = New outfit)
• Sign up for the scuba diving course that starts March 1st (Reward = Trip to Cancun to scuba dive)
• Train for and complete the 5 km walk/run on July 1st (Reward = 10 sessions with a Personal Trainer)
• Cycle around Oregon for one week from August 14th -21st (Reward = New bike)

You’ll notice that most of the goals listed are event or activity oriented and here’s why:

1. There is a deadline that cannot be adjusted. When people know that the deadline can be adjusted, it makes it easy for them to negotiate with their workouts. For example, if the goal is to lose 10 pounds by September 1st, they can justify a lousy week of training by reasoning that they can wait one more week until September 8th before they hit their weight loss goal. But when a client establishes a goal of completing an event, they cannot call up the event organizer if they’ve got off track and ask them to postpone the event for one week so they can get back into shape! When a client is training for an event, they know that every workout up to the day of that event will directly affect their performance, so this helps improve their adherence and compliance to the expectations.
2. There is a very strong sense of accomplishment when the goal is achieved. When someone achieves a weight loss goal, you do not see them running around and bragging about it to everyone they know. They hope people notice, but they generally don’t publicly announce it. However, when someone completes an event like a fun run, triathlon, cycling adventure or a hiking challenge, it becomes the only thing they can talk about for weeks. If they received a T-shirt from the event, they wear it almost too much! They’ll bring their medal and photos to show everyone at work. People who have accomplished these types of events get a big boost to their self-esteem and confidence.
3. Once you’ve completed the event, you can’t take it away. When someone loses 10 pounds, it is very likely that they will gain that weight back. Most often, they feel like all that hard work was a waste of time since the weight has returned. But once someone completes a challenging event, that can’t be taken away. They can always say that they did it. They’ll always have the T-shirt, medal and photos.
4. It puts all that fitness to good use. Working out just for the sake of working out is not as fun as actually training for a purpose. When you’ve got your sights on preparing for a challenge, it makes it much easier to stick to your program because if you don’t, you know you won’t be sufficiently prepared.
5. It takes the focus off of somebody’s body. People who establish weight loss goals almost always set themselves up for failure right from the beginning. You see, when someone achieves a goal, the next step is to set a new goal. So with an event, someone might finish a 5 km fun run and then decide the next goal will be to try a 10km run. Then maybe a half marathon. Then perhaps a duathlon. Then maybe a triathlon. Then perhaps a Hiking or Cycling Adventure Trip. There is always a more exciting challenge to attempt. But when someone establishes a weight loss goal, a more negative scenario evolves. They lose the 10 pounds they wanted, but they’re still not happy with their body. So they decide to try for another five pounds. But they’re still not happy because they’ve still got these bulges here and there. Can you see that if you establish a weight loss goal for your clients, they will never be thin enough to be happy? They will never be satisfied with their body, and they will desperately, with no chance for success, seek to perfect it.
6. They will change their physique. In the process of training for an event, like a half-marathon, your clients will definitely lose body fat and develop their muscles, but the focus is on something so much more positive. By focusing on the actions your clients can take to get ready for their challenge, you will promote significant physical changes.

If you have a client that is having a hard time deciding upon an event, establish goals that are almost “event-like” in nature. For example,

• Complete 36 Resistance training workouts by December 31st – within three months. (Reward = Massage)
• Be able to exercise on the cardio machines for one hour without stopping by February 1st (Reward = Weekend get-a-way)
• Complete 80 Cardio workouts by April 1st – within four months (Reward = New pair of shoes)
• Be able to row 2000m in 10 minutes by February 1st (Reward = New furniture)
• Be able to run a mile on the treadmill in eight minutes by October 1st (Reward = Dinner and a movie with spouse)

Each goal is clear, easy to measure and has a deadline. Have your clients review their goals to ensure they are specific, measurable, attainable, reward-based and time-framed. Help them to revise their goals to make them as SMART as possible.

1. Don’t Burn Your Burgers

Studies have shown that well-done and charred meat contains carcinogens that can increase your risk of cancer. Choose lean cuts, trim off excess fat and marinate meat before grilling.

2. Lighten Up on the Beer

Beer and drink mixers are packed with calories. Instead of throwing back a six pack, try wine or limit yourself to one or two beers. Stay hydrated with plenty of H2O throughout the barbeque.

3. Just Add Veggies

Control the amount of meats and starches you eat by layering the grill with veggies, which are packed with disease fighting flavanoids. Try kabobs with chicken, peppers, onion, squash and mushrooms.

4. Go Easy on Ice Cream Cones

Embrace the season with a fruit salad, sliced watermelon or grilled pineapple, and lightly dip it in dark chocolate. You’ll get a delicious dessert with antioxidants and fewer calories and sugar than ice cream.

5. Serve Up Some Fish

A great alternative to meat, fresh fish like salmon and tuna are packed with heart-healthy omega-3 fatty acids and are low in calories. Add a squeeze of lemon and you’ve got a healthy meal.

6. Don’t Treat All Salads the Same

Potato, pasta and egg salads are high in saturated fats. Instead, fill your plate with fresh greens and veggies. You can try the pasta or potato salad, but limit yourself to a small portion.

7. Be Aware of Food Safety

Avoid food poisoning by thoroughly cooking meats and keeping raw and cooked meats separate. Keep cold foods stored in coolers with lots of ice until you serve them. If it’s above 90 degrees outside, don’t keep food out for more than an hour.

8. Play Games, Burn Calories

Barbeques don’t have to revolve around food, and we think it’s more fun when eating’s not the only activity for the day. Work up an appetite with a group bike ride, swim or games.

I have a client who experiences extreme cramping at seemingly random points of the day. He is in his 50s and works construction. He often cramps in his hand or his calves but not necessarily when we are working those muscles. He also tells me that this happens to him at home all the time. What should I tell him to do? I’ve suggested he stay hydrated and eat potassium.

Answer:

Any involuntary and forcibly contracted muscle that does not relax can be defined as a cramp. Skeletal muscles (calves, quadriceps, hamstrings, etc.) are more prone to cramping. A muscle cramp can involve one muscle or several muscles in a concentrated area and can be due to electrolyte imbalances, dehydration or overexertion/repetitive movement tasks.

Cramps that happen in the presence of a higher heat/humidity index and during physical activity are most commonly associated with hydration and electrolyte imbalances. Educating clients about proper hydration strategies and proper eating habits (see below) are very important because some individuals do not realize the body’s need for increased nutrients during heat exposure and the increased loss of nutrients from sweat.

There are quite a few incidences of muscle cramping that are not associated with heat, humidity or exercise. These types of cramps can certainly be caused by fluid and electrolyte imbalances, but more often than not, overexertion and muscular fatigue can be the culprits. Individuals who have occupations that require repetitive movements continually overexcite the muscles, which causes muscle fatigue. Overexertion depletes the muscle of nutrients and oxygen, which can lead to a buildup of waste products and cause the muscle to spasm. Unfortunately, when a cramp begins, the spinal cord stimulates the muscle to keep contracting.

In addition to the above, age seems to play a factor as age related declines in muscle, termed sarcopenia, results in the muscles not being able to function as they once did. Therefore, similar actions of your clients in earlier years may not be as well handled by the skeletal muscle system to due biological aging. Completing repetitive tasks during the day either during work or physical activity could cause eventual fatigue in the muscles being activated, which can lead to cramping as discussed previously.

The following are practical suggestions you can implement with your client to try to prevent future muscle cramping:

1. Stay hydrated. Muscles contain a large amount of water and water is required for proper functioning and the removal of waste products.
2. Eat a wide variety of nutrient rich foods. Fruits, vegetables and whole grains contain many vitamins and minerals that the body needs for normal functioning and to remain in homeostasis. Sodium is the most important electrolyte for heat associated cramps. A blend of sodium, potassium, calcium and magnesium are more important for non-heat induced cramps that happen during normal activities of daily living.
3. Follow a well planned exercise program. If a cramp is repetitive movement based, it is important to ensure that the muscles most often affected have good range of motion and are adapted for any physical stresses.

If muscle cramps continue to persist after eating and hydration strategies improve and a sound strength, conditioning and flexibility program are instituted, it may be advantageous to consult a physician since there may be other factors such as medications that may play a role in cramping episodes.

Weight management programs abound,  and they employ countless strategies and  approaches. But all these programs  should include three principal components:  (1) an exercise plan that incorporates  cardiovascular and resistance  training to increase caloric expenditure and  maintain muscle mass; (2) a lifestyle/  dietary approach that emphasizes balanced  nutrition and decreased caloric  intake; and (3) a behavior modification  strategy to support implementation of  the exercise and lifestyle components.  With fitness industry professionals, perhaps  the one topic—or obsession— that  will surely generate debate in the exercise  component of the plan is, What is the  best exercise fat-burning zone? This article  will attempt to bring clarity where  there is cloudiness, research where there  is perception, and guidance where there  is dissent on this contestable issue and related  matters.

A kilocalorie  (hereafter referred to as  a calorie) is a unit of energy, and since  energy is neither created nor destroyed  (according to the first law of thermodynamics),  the calories you eat will either  be stored somewhere in your body or expended  for fuel in metabolism for your  daily activities, occupational tasks and exercise.  This basic theory specifies that consuming  more energy than you expend will  lead to a positive energy balance—and  weight gain. Conversely, expending more  energy than you consume will lead to a  negative energy balance—and weight loss.  However, due to individual differences in  the body’s neurological, hormonal and  metabolic regulatory systems, this concept  of caloric balance does not work to precisely  the same degree in all persons.

When a person has a negative energy  balance, weight loss may come from three  body sources: water, adipose tissue (fat)  and muscle tissue. Under most circumstances,  body water will remain relatively  normal as long as regular hydration is  maintained. The goal of a weight loss plan  is to lose fat while preserving muscle mass.

We’ve all heard the claim that the best  type of cardiovascular training for burning  fat is lower-intensity exercise, which  keeps the exerciser in the so-called “fat-burning  zone.” Thompson and colleagues  (1998) have confirmed that at lower  intensities (50% VO₂max), a greater percentage  of energy comes from fat than at  higher intensities (70% VO₂max).  However, as long as workouts are the  same length, the total energy expenditure  will be greater, and a person will almost  always burn at least as many fat calories  (if not more), at a higher training intensity  than at a lower training intensity. In  other words, the selective use of fat as fuel  that occurs in low-intensity exercise does  not translate into greater fat loss. For  weight loss plans, fitness professionals  should focus on the exercise regime that  yields the greater total volume of calories  expended.

To further substantiate this association,  I conducted a simple experiment.  A 191-pound physically fit male student  performed 30 minutes of treadmill exercise  under two conditions: (1) at 55% of  his heart rate maximum (HRmax) and  (2) at 85% of his HRmax. The results of  this experiment were as follows:

At the higher intensity, the subject  burned more total calories, more fat calories  and more carbohydrate calories. But  not every client can exercise the way this  very fit student can. For people who are  sedentary or at orthopedic, cardiac or  health risk, high-intensity exercise may be  contraindicated. For their weight loss  exercise plans, low- to moderate-intensity  exercise should be performed for progressively  longer durations. In fact, since  most people can’t do high-intensity exercise  on a daily basis, owing to potential  overtraining and overuse concerns, perhaps  the best strategy is to integrate and  balance the low- to moderate-intensity,  long-duration workouts with high-intensity  workouts for optimal fat-calorie  burning.

Horowitz and Klein (2000) indicate that  a number of physiological and metabolic  adaptations that occur with cardiovascular  exercise enhance fat metabolism.  These adaptations include the following:

1. An improved oxygen delivery and  extraction system (via blood flow and  capillarization) helps cells burn fat  more efficiently.

2. The sensitivity of muscle and fat cells  to epinephrine is enhanced, leading to  improved release of fatty acids (which  are the disassembled triglycerides)  into the blood and within the muscle  (where fat is in its triglyceride storage  form).

3. An augmented circulatory blood flow  system aids in the delivery of fatty  acids to the muscle.

4.  The amount of fatty acids allowed to  enter the muscle increases, making  more fat available for fuel.

5.  An improvement in the specialized  protein transporters that admit the  fatty acids into the muscle cells makes  the fat more readily available.

6.  The mitochondria, sometimes referred  to as the cells’ “fat-burning furnaces,” increase  meaningfully in number and size.

7.  The oxidative enzymes that speed up  the breakdown of fatty-acid molecules  to be used during aerobic exercise  increase.  An important take-home message for  all your students and clients is that consistent,  progressively challenging cardiovascular  exercise will truly develop their  bodies into much better fat burners.

From a caloric standpoint it seems that fat (at 9 calories per gram) should be a  much better source of fuel for exercise than carbohydrate (at 4 calories per gram).  However, carbohydrate is the most important fuel source for exercise and the only  fuel source used proficiently in both anaerobic and aerobic training. The body  prefers carbohydrate to fat during endurance exercise for two major reasons: First,  the metabolic pathways for carbohydrate breakdown (glycolysis) are much more  efficient than those for fat breakdown (mobilization, lipolysis and beta oxidation).  Second, more oxygen is required to burn fat. The energy yield of fat from 1 liter of  oxygen is 4.69 calories, as compared with a yield of 5.05 calories from carbohydrate. Thus, carbohydrate is approximately 7% more efficient as a fuel.

Research by Bryner and colleagues (1999)  has demonstrated that one of the most  important benefits of resistance exercise  in a weight loss program is the preservation  of muscle mass, even on very low  calorie diets. In addition, Andrew Hill  (2004) has shown that diet-only programs  can lower a person’s resting metabolic  rate (RMR) by 20% (which may  mean that approximately 300 fewer calories  are expended per day). Bryner’s research  demonstrates that resistance  training is one of the best protective interventions  to maintain the RMR during  a calorie-restricted weight loss program.

Your clients may be gratified to know that  with consistent endurance exercise, they  truly will develop better “fat-burning furnaces”  (mitochondria) in their bodies! Try  to consistently focus workout designs on  burning the most calories possible with  the exercise plan—whether through  harder workouts; easier, longer-duration  workouts; or a combination of the two. In  addition, remember that among the many  benefits of resistance training is the fact  that it helps preserve the body’s muscle  mass and RMR in calorie-restricted states.  Consistently remind your clients, “To  burn more fat, burn more calories.”

Our body size and structure reflects not only our eating and exercise habits but also our genetics. The role this latter factor plays in determining weight seems to vary greatly between individuals. We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different applicable categories: ectomorphs, mesomorphs, and endomorphs.

Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.

Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.

Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.

When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.

Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don’t determine what you’re going to have for dinner or how often you exercise. Chances are if you’re living an unhealthy lifestyle, you’ll become fat and unhealthy.

All of us can’t be thin. But every single one of us can be healthy. By focusing on what you’re eating and how much you’re exercising, you’ll be able to achieve optimum health and fitness, even though you may not achieve society’s ideal of thinness. Accepting yourself does not mean that you’re hopeless and that it’s okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society’s standards.

To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life’s problems are projected onto their body. “If only I were thinner–or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner–or more muscular, I could meet more people, find the right guy/girl, be happy.” This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.

When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.

No matter how much genetics predetermines how you store and lose fat, the body you’ve been given will still respond positively to being appreciated and treated well. Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size. Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!

This article will clarify how much protein exercisers and athletes really need in order to achieve their desired results. Trainers will understand whether or not expensive protein bars, powders, and shakes are worth the investment, or if clients can get the same nutrients and amino acids that they need from a standard diet including lean protein sources two to three times per day.

Functions of Protein

Protein serves many important functions in the body. We learn in school that protein is made up of amino acids – that is why they are often called building blocks. Some of these amino acids are synthesized in the body, while others — called essential amino acids — must be obtained from protein-rich food sources.

It is widely known that protein helps to build and repair muscle tissue. During exercise, muscle is broken down and damaged. Protein is then required to establish a positive protein balance in the body, which allows for muscle repair, synthesis, and hypertrophy. After resistance exercise is done, the body’s muscles can be in synthesis above resting levels for up to 48 hours (Phillips, 2004). During these periods, the body uses protein to support these muscle gains. Other important functions of protein in the body include: replacing red blood cells, serving as antibodies to boost the immune system, growing hair and nails, producing hormones, and facilitating the body’s chemical reactions as enzymes (Clark, 2008).

Populations At Risk for Under-Consuming Protein

Vegetarians may not get as much protein in their diets as non-vegetarians, due to the fact that they do not eat many or any sources of animal protein (Lemon, 1997). However, it is possible for vegetarians to consume adequate protein through vegetarian food sources such as beans, nuts, dairy products (if applicable), and soy products like tofu.

Endurance athletes and intense exercisers need to make sure to consume enough protein to account for the body’s structural needs and building new muscle tissue, in addition to providing small amounts of protein as fuel. Dieters, who are calorie-restricted, may not be consuming enough protein to support both their energy needs and their muscular growth and repair needs. Beginner exercisers may also need more protein to support the body’s new demands for muscle growth. Lastly, individuals who are still growing, like teenagers, need more protein to support their bone and muscle growth and development (Clark, 2008).

Potential Dangers of Over-Consuming Protein

Those consuming high protein diets may be at risk for dehydration. This is because the nitrogen from protein metabolism must be excreted from the body in the urine (as urea), which increases water loss. In addition, exercisers and athletes already have increased fluid needs due to sweating. Therefore, those exercising and following a high protein diet must ensure that they consume adequate amounts of fluid daily, and can monitor this by weighing regularly (Lemon, 1997).

With the intake of purified protein products, it is possible that high protein intake can lead to calcium being excreted in the urine. This may present a problem, since calcium levels in the body are crucial to bone health. When protein is consumed in food sources, the phosphate in the food prevents the calcium from being excreted (Lemon, 1997).

Protein Needs for Various Levels of Exercisers and Athletes

Many studies have shown that strength-trained athletes regularly consume more protein than their bodies require (Phillips, 2004). While it is true that muscles need sufficient protein for hypertrophy, many exercisers think the more protein, the better. Although different types of exercisers and athletes have different protein needs, there has been no scientific evidence that there is any benefit to consuming greater than two grams of protein per kilogram of body weight per day (Clark, 2008). In fact, a study published in 2008 revealed that supplementing men ages 48 to 72 with creatine and/or whey protein did not result in a more improved body composition than with resistance training alone (Eliot, et al., 2008).

Since individuals needs vary, it is difficult to determine the exact protein needs of active people. However, protein recommendations have been defined by leaders in sports nutrition, such as Nancy Clark, the American College of Sports Medicine, and the American Dietetic Association. Overweight or obese individuals should base their protein needs on their ideal body weight versus their actual weight.

To determine ideal body weight, use this formula:
•Women: 100lb (45.5kg) for the first five feet of height plus 5lb (2.3kg) for each additional inch.
•Men: 106lb (48.2kg) of body weight for the first five feet of height plus 6lb (2.7 kg) for each additional inch.
•For a small body frame subtract 10%, for a large frame add 10%.

Protein Recommendations (Clark, 2008)

Grams of Protein/lb.of Body Weight and Grams of Protein/kg. of Body weight

Sedentary adult 0.4 0.8

Recreational exerciser, adult 0.5-0.7 1-1.5

Endurance athlete, adult 0.6-0.7 1.2-1.6

Growing teenage athlete 0.7-0.9 1.5-2.0

Estimated upper requirement for adults 0.9 2.0

As an example, your client Amy is 30 years old, 5’3” tall, weighs 160lb (72.7kg), and has an average frame. She goes to the gym three times per week and uses the treadmill or elliptical for thirty minutes and takes some sculpting/strength-based classes. Her height and weight put her in the overweight category, according to the BMI (body mass index) scale. Therefore, use her ideal body weight to determine her protein needs. Using the formula above, her ideal body weight is 115lb (52.3kg). Since Amy is a recreational exerciser, multiply her ideal weight of 115lb by 0.5-0.7. Amy’s protein needs are in the range of 57.5 to 80.5 grams of protein per day.

Dietary Sources of Protein

Since most diets in developed countries are abundant in protein, it should not be a challenge for most people, including athletes, to reach their protein requirements through food alone. In general, animal-based foods like meat, poultry, fish, and dairy products are great protein sources. In addition, many vegetarian foods such as beans, tofu/soy, and nuts are high in protein as well.

The following foods have about 7 grams of protein for the portions listed:
•1oz (30g) chicken, turkey, fish, beef, lamb, or pork
•1oz (30g) cheese
•¼ cup (60mL) cottage cheese
•1 egg or 2 egg whites
•1 cup (250mL) milk (~8 grams of protein)
•6oz (180g) regular yogurt
•3oz (90g) Greek yogurt (twice the protein of regular yogurt)
•½ veggie burger
•½ cup (125mL) beans (chickpeas, black beans, kidney beans, etc.)
•2oz (60g) extra firm tofu
•1oz (30g) almonds or peanuts (28 nuts)
•2 tablespoons (30mL) peanut butter
•½ cup (125mL) hummus
•1 cup (250mL) split pea or lentil soup (~9 grams of protein)

Using the list above, if Amy had two eggs for breakfast, a turkey sandwich with three ounces of turkey for lunch, a six-ounce Greek 0% fat yogurt for a snack, and four ounces of salmon for dinner, she would have consumed 77 grams of protein from the food noted, which is at the top of her protein requirement range. She actually consumed more than 77 grams of protein because in this example, as the protein in her starches, vegetables, and other various foods were not included.

Let’s take the example of Carl, a 220lb (100kg) bodybuilder, who requires much more protein than Amy. Assuming Carl is not overweight or obese, and using the protein recommendation above for an adult building muscle mass, his protein requirements would be 154 to 176 grams per day (220lb multiplied by 0.7-0.8). Here is an example of how Carl could meet his high protein requirements with food alone:

Breakfast: 1½ cups (375mL) of low-fat cottage cheese with ¾ cup (175mL) berries

Snack: apple with two tablespoons (30mL) peanut butter and a glass of skim milk

Lunch: 6oz (180g) turkey burger topped with 1oz (30g) low-fat cheese

Snack: whole wheat crackers with ½ cup (125mL) hummus

Dinner: 6oz (180g) chicken breast with steamed broccoli and ½ cup (125mL) kidney beans

Total protein: 162 grams (again, this is not including the protein he is getting from starches and vegetables)

With the examples above, it is easy to see that by including high protein foods in most meals and snacks, it is quite simple for an individual to meet their protein needs with food alone. However, many people have a busy lifestyle and prefer to consume products like shakes and bars for their convenience. While many hold on to the belief that supplementing with specific isolated amino acids is optimal, the fact is that this practice is unnecessary. Supplementing with whole protein sources like soy, whey, and casein are very effective for nourishing the skeletal muscle for maintenance and growth. Those who do not eat dairy or animal protein sources, like vegetarians, may benefit from consuming protein in the form of powders and bars. These products can be included in a healthy diet, and in place of real foods in order to achieve adequate protein intake. The important thing to note is that these products are not usually needed in addition to a healthy diet filled with lean and low-fat sources of high-quality protein. Real, whole foods have an advantage over synthetic foods, such as protein shakes and bars, because of the wide variety of naturally occurring vitamins, minerals, and other nutrients in these foods

Like it or not, rapid fat loss is what prompts most clients to pay the large hourly fees charged by elite trainers. Regardless of his or her ability to improve core stability, deal with injuries, or establish rapport with a client, the majority of people will judge the value of a trainer on one thing: how much fat they strip off clients and how quickly they do it. In achieving this, intake of carbohydrates remains one of the most important factors and one of the most emotive.

The food industry-sponsored recommendations from the UK’s Food Standards Agency suggest that individuals consume 60% of their calories from carbohydrates. Based on the allocated energy intake, this works out at a whopping 400g (14oz) per day for the average male and 320g (11oz) for females. Throughout the course of evolution, humans had no pasta, no bread and certainly no ice cream. Early men instead consumed less than half the carbohydrates than his successors do (Cordain, 2005).

It is therefore no surprise that a number of advantages exist in restricting carbohydrate intake compared to conventional recommendations. Excessive carbohydrate consumption has been linked with a wide range of health problems, from cardiovascular problems and type II diabetes to impaired neural function and suppressed immune system activity (Sanchez, 1973). Equally, low-carbohydrate diets can compromise output of thyroid hormones (Spaulding, 1976). Clearly, individuals want to find a level of carbohydrate intake that will support optimum health, maximize fat burning, and represent a sustainable and realistic dietary protocol.

Carbohydrate Metabolism: An Overview

Unlike proteins and fats, which the body uses for both energy and metabolic purposes such the production of hormones and cell membranes, carbohydrates are only used for energy. Thus, intake should reflect expenditure through physical activity. When your clients eat complex carbohydrates, for example wholemeal bread or brown rice, the starch contained within these foods is broken down by digestive enzymes collectively known as amylase. With amylase present in saliva, this process begins in the mouth but is primarily conducted in the small intestines. This amylase breaks down starches into simple sugars, which can then cross the intestinal barrier and increase the concentration of sugars in the bloodstream. If this process occurs too quickly – for example after the consumption of sugary foods, which can enter bloodstream in their existing state, or after eating refined carbohydrates in the form of white bread – then blood sugar levels rise excessively. Equally, a large amount of of carbohydrates in one meal can result in a huge rise in blood sugar levels.

Not only does this sharp rise in blood sugar cause problems, so, too, do the hormonal changes that follow. The increased sugars in the bloodstream can result in cardiovascular damage (Kapolsky, 2002), while the insulin released to counter it can increase aging and cause inflammation by releasing arachidonic acid from cell membranes (Fernandez-Real et al., 2003). While your clients might not be prompted to cut back on the spaghetti with these negative effects alone, they might find added motivation when they consider how effective carbohydrates are at fattening us up. High blood sugar levels and high insulin levels inhibit the oxidation of fat at mitochondria around the body and inhibit the breakdown and release of stored triglycerides at fat cells under the skin (Holt et al., 1997). In short, too many carbohydrates make people unhealthy and fat.

Low-Carb Diets

This realization prompted a wave of low-carbohydrate diets (notably The Zone, The South Beach Diet and The Atkins Diet) that capitalized on the public’s hunger for such options. The rationale behind each diet varies slightly and the level of carbohydrates suggested varies significantly, but each aims to increase fat loss through the lowered insulin response that occurs when individuals cut back on the carbs. And with good reason: low carbohydrate (higher protein/fat) diets have consistently been shown to result in much more fat loss than their “conventional” equivalents (Shai, 2008).

It is noteworthy that not every trial has shared the same conclusion; Harris et al. (1995) tracked weight loss in volunteers for 18 months and, although they only measured the body mass index of the cohort, they established a link between weight loss and dietary fat intake but not carbohydrate intake. This perhaps shows that there is more than one way to illicit weight loss, and that professionals should interest themselves not in “what works,” but “what is most efficient.” Different protocols may work more effectively for different people.

Keeping this in mind, the question is not so much whether or not low-carbohydrate diets are effective as how low should one go. In this regard, the choice is very much between a moderately-low carbohydrate diet – which I would define as one of between 100-150g (3-5oz) per day – and a very low carbohydrate (ketogenic) diet, where daily carb intake falls short of 100g (3oz).

The Ketogenetic Diet: An Altered Metabolic State

A ketogenic diet is one where the body enters ketosis. This is an altered metabolic state when, starved of carbohydrates, the body begins to use ketones as a fuel source. Ketosis begins to occur when carbohydrate intake drops below 100 grams per day and is defined as the concentration of ketones above 0.2 mmol/dl, with ketoacidosis defined at 7mmol/dl (Robinson, 1980).  Ketogenesis has faced severe criticisms for the potential to increase acidity in the bloodstream and, as a result, impair biological function and health. Concerns have also been voiced as to the amount of muscle breakdown that can occur during ketosis. Indeed, this is a valid concern as a ketogenic diet is catabolic by definition, making the building/rebuilding of muscle impossible The low level of carb intake can compromise muscle mass in the early phases. And, while endurance improves at lower intensities, performance of intense exercise suffers on a ketogenic diet (Hargreaves et al., 1995). Depending on food choices, the reduced consumption of carbohydrates may result in insufficient fiber intake and a negative impact on the composition of the intestinal bacteria and therefore colon health (Russell et al., 2011). These negative consequences should be taken into consideration whenever discussing a low-carbohydrate diet.

Regardless, fiber intake can be maintained by including vegetables like broccoli, cauliflower, spinach and green beans. All of these items provide fibrous bulk with only minimal carbohydrate content. Additionally, the evidence suggests that, in non-diabetics, restricting carbohydrates to induce dietary ketosis only briefly increases the acidity of the bloodstream and that this returns to normal after several days and that health can be maintained for long periods of ketosis (Withrow, 1980). It also reveals that such a restriction does increase protein breakdown from skeletal muscle for around three to four days, although the metabolic shifts that occur from this point onwards tilt the body into sparing protein, instead using fatty acids and ketones. This results in significant weight loss. A study of 120 overweight volunteers on a weight loss diet found that, after 24 weeks, those on the ketogenic diet lost twice as much fat mass as those on a low-fat diet (Yancy et al., 2004). Another study from the same year (Stern et al) followed volunteers one year after embarking on either a ketogenic diet or a “conventional” diet. Despite being matched for calorific intake, the first group had lost 5.1kg (11.2lb) to the 3.1kg (6.8lb) recorded by their counterparts.

In regards to health biomarkers, there is no consistent difference between moderately-low carbohydrate diets and that required to induce ketosis. There is also no doubt that ketogenic diets burn fat, and a lot of it. In this regard, ketogenic diets are not guilty of the charges levied at them by critics. A more relevant question is whether ketogenic diets burn more fat than moderately-low carbohydrate equivalents. Put another way, whether the fat-burning benefits of ketogenesis can be retained without the metabolic compromise that comes with it.

Ketogenic and Low-Carb Diets: The Evidence

Ketogenic diets certainly increase the rate of fat usage considerably, using free fatty acids / ketones for up to 90% of the energy used (Elia et al., 1990). However, the impressive use of fat may be offset by metabolic adaptations during reduced food intake. Researchers measured the drops in basal metabolic rate at an average of 26% after five days of starvation (Fuglei and Oritsland, 1999). Critics of the ketogenic diet point out that a starvation response does not occur in moderately-low carbohydrate diets. Most interesting is the research by Johnston et al. (2006), which split volunteers into two groups to directly compare a moderately-low carbohydrate diet against a ketogenic one. They fed both 1,500 kcals per day but providing the first with 157g (5.5oz) of carbohydrates per day and the other with 33g (1oz). The first group lost an average of 7.2kg (16lb), of which 5.5kg (12lb) came from fat; the ketogenic group lost 6.3kg (14lb), of which only 3.4kg (7.5lb) was from fat mass. This study suggests that a moderately low intake of carbohydrates appears more effective to improve body composition. Researchers also reported better mood in the moderately-low carbohydrate group. It should be pointed out that this study cannot conclude the issue (as the compliance of the volunteers may have affected the results) but it certainly strikes a blow in favor of the more moderate approach.

Using Low-Carb Diets

Charles Poliquin, one of the world’s most respected strength coaches, remains an advocate for a low-carbohydrate diet and notes that athletes can still perform at a world-class level without gobbling down large quantities of pasta. However, he also believes ketosis is overrated and not necessary for making progress. Mauro Di Pasqaule, the author of The Metabolic Diet, suggests that five days of limiting carbohydrates to 30g (1oz) per day, following by two days of unlimited carbohydrate intake serves clients best to maximize both fat loss and muscle gains through a cyclical ketogenic diet; the aim is to put individuals into ketosis during the week but replenishes muscle and liver glycogen during the carb-up days, allowing both fat-burning and muscle growth over course of a full week. Dr. Loren Cordain points out that humans have evolved on a diet of 22-40% carbohydrate, which equate to 117-213g (4.1-7.5oz) per day for a client consuming 2,000 kcals. Importantly, these carbohydrates would have come exclusively from vegetables, nuts and (seasonally) fruit. It is also noteworthy that comparisons of paleolithic intake to modern times cannot be made directly, as our prehistoric ancestors were likely more active and consumed a higher amount of energy overall to fuel this.

Even so, I feel that this evolutionary diet falls right in the sweet spot that provides the right balance of insulin against glucagon and growth hormone, while representing a sustainable diet that can easily be maintained by clients in almost all situations.

Naturally, the exact carbohydrate intake will vary from one person to the next; factors like lean mass, daily energy expenditure and precise aims will all make a difference. For exact calculations, a visit to a nutritional therapist experienced in this area is advised. For clients who are active only 1-2x per week and looking for weight loss, I would suggest food intake consisting of regular meals that feature plenty of meat, eggs and fish, combined with abundant vegetables and some large salads. This ”sweet spot” for these individuals would most likely be found when they follow the above guidelines and, additionally, get one or two servings of oats or brown rice alongside this over the course of the day. I would encourage clients to take an evening off from this once per week; not only can this help compliance and morale, but the occasional “re-feed” can help to avoid adaptations in energy efficiency and maintain a higher metabolic rate in the long-term (Ahima et al., 2000).

Together with the usual attention paid to stress, sleep, digestion and hydration, this represents an effective and reliable method of dropping fat mass quickly. Of course, it is not the only method and there is still no agreement on what constitutes the optimum intake of carbohydrates for weight loss. The fear some harbor against ketogenic diets appears unsubstantiated, although this more extreme approach may not offer any more spectacular results. They do, however, remain a useful tool. In any case, an examination of both the aims and the energy requirements of your clients should allow for consistent and impressive results. And a higher hourly rate.

For more articles by Marek Doyle go to his website http://www.blueprintfitness.co.uk/

Numerous studies have shown that the successful participants are those who first set an overall goal and then break this into a series of sub-goals, thus creating a step-by-step process which psychologists believe – among other things – removes the fear and hesitation often associated with trying to achieve something significant.

Development of Structured Goal Setting

Initially, the world of business and management used goal setting as an essential aspect of training and defining success. At the heart of the use of goal setting as a motivational technique is a theory developed by Edwin Locke.¹ The key foundations of the theory is the premise that our behavior is regulated by our values and goals and that our goals are conscious intentions. It wasn’t until the 1970s that sport utilized this approach and borrowed the basic principles.

Benefits

Studies across a wide range of individuals undertaking a range of tasks in differing situations have illustrated clearly that setting goals can lead to improved performance. Setting goals provides the following four main benefits:

• Focused attention
• Increased energy
• Long-term willingness to persist
• Creating the opportunity for new learning

However, there are sport psychologists who are concerned by the way theories are enthusiastically adopted by trainers and coaches without due consideration to how sport differs from the business world. For example, sports participation is often driven by intrinsic motivation while work-related rewards are often extrinsic. Also, those involved in developing athletes may want to focus on the performance, not the outcome, while the relative emphasis in the workplace is generally outcome-based.

In sport, the framework of the relationship between outcome, performance and process goals can be illustrated by the following example:

With outcome and performance goals, the person setting the goal retains as much control over the goal as possible. Often a goal may be to reproduce the correct technical aspects worked on in training, in the competitive environment, irrespective of the position the athlete will finish.

Critics of goal setting in sport are concerned firstly that, for some athletes, a goal-setting program may increase anxieties and self-doubt. Secondly, that over-emphasis on process-orientated goals can lead to competitions being used as little more than time trials, with competitors happy finishing last as long as their individual time or performance target is met. Sport participation pays significant homage to competition and many feel this must be preserved.

Goal Setting and Motivation

Whether for a recreational performer or elite athlete, goal setting benefits all different sporting levels. In each situation, the key is finding answers to two simple questions:

• With regard to your performance, what would you like to achieve?
• How important is it to you?

Absolute honesty is imperative when answering these questions. Personal trainers must ensure their client examines each area of life (e.g., family, social, financial) to ensure there is no contradiction between the goals within each of these areas. Does the family and social goal marry with the demands of training, traveling and competing?

Other common questions an individual should consider before committing to a goal-setting approach to training may include:

• What obstacles am I likely to face?
• What may I reasonably expect to lose?
• What skills do I need to achieve?
• Who is best placed to help me?
• What is success to me?
• Is it worth the effort with no guarantees of the outcome?
• When and how am I going to reevaluate this goal?

What if a Client is Failing to Reach their Goals?

Conduct a review regarding the appropriateness of them, based on physical and technical profiling. It may be that the regime is doomed to fail before it starts if the goals set were not realistic. However, if both potential and motivation are evident, then the results must be examined and some prioritization carried out where there is room for improvement. As a coach or trainer, we are not often looking for a massive change in something to get exponential results. We are frequently looking for a small change in thinking and the actions that create momentum.

Research illustrates that those who make and maintain change in their lives tend to frequently remind themselves of the benefits associated with achieving their goals. Furthermore, successful participants make their plans, progress, benefits and rewards as concrete as possible – often expressed by explicitly writing them down.

Maintaining Motivation After a Goal Has Been Achieved

To a large extent, using performance or process-directed goal setting means that, despite achieving measurable success (e.g., winning a race), the quest for continued improvement is ongoing. Remind your clients that goals aren’t set in stone. Just because a goal has been achieved, it doesn’t mean that the process has ended – further goals can be introduced.

Some people find it useful to employ what is sometimes called third party motivation.² Simply speaking, this is the involvement of other people in the process and can vary from simply telling them what you are aiming for to requesting they inquire about your progress from time to time. For instance, getting a client to tell their goals to their family and friends. Furthermore, even just thinking about having friends by your side may make life seem a little easier.³

On the issue of helping someone maintain their motivation, some coach education courses refer to Douglas McGregor’s X-Y theory,⁴ which he first discussed in 1960.

McGregor believed that environments should be arranged so that people can achieve their own goals best by directing their own efforts. This means the client or athlete has a real input into their preparation program. Their goals are self-initiated, albeit in discussion with their coach or trainer, and self-maintained.

Summary

Goal setting must be applied with common sense for it to be an effective tool in helping continually improve personal performance and in sustaining personal motivation. Apply the goal-setting rationale carefully, as there may be distinct differences in how individuals respond.

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