About 5 years ago, my friend Joe came to me for help with his diet and to create an exercise plan because he wanted to pass a physical agility test. I told Joe, that I was not certified to help him and that he should seek assistance from a nutritionist and a personal trainer. He told me that he heard that I had lost a significant amount of weight and that I exercise often and he was confident that I could help him. I told him what worked for me and I agreed to meet with him twice a week to start walking if he would agree with the nutrition suggestions.
Joe was about 30 pounds overweight and he had previously failed the agility test. He enjoyed treating himself to all of his favorite foods whenever he felt the need. He was also 40 years old which presented another challenge. Joe was really determined to make a lifestyle change whether he passed the agility test or not.
We Have to Get to the Start Line!
I gathered Joe’s personal data such as his height, weight, age, and goal weight. Then, I gave him some general advice on what’s healthy and what’s not. I used an app to determine how many calories he should consume for a man of his stature and I provided some healthy meal suggestions and swaps for his favorite foods. I also suggested that he drink half his body weight in ounces of water each day.
Joe and I started walking twice a week. When I thought he was comfortable, we started doing intervals, which is walking for a few minutes and running for a few minutes. We had a set back because he ended up getting shin splints! I did an assessment and discovered that he was not wearing the appropriate running shoes. I let him rest for a few days and I told him to continue to eat healthy and I sent him to Charm City Run for new shoes.
Back In Action
Once Joe fully recovered, we started exercising again. He definitely maintained his diet because he had lost a few pounds without exercising! We began doing intervals around the track and the neighborhood lake. Occasionally, I would enlist help from my fit friends to help keep him motivated. Later, I incorporated resistance bands for light strength training. I suggested that Joe exercise at the gym using assisted weight machines, and he did.
Three Month Mark
At the end of the three-month mark, Joe had lost 25 pounds! He stuck to the plan and he succeeded. Joe also passed the agility test! His confidence, consistency, and tenacity kept him on track. I gave him a plan, and it was up to him to follow it! I continued to coach people on their weight loss journey from that point on.
Do You Need a Nutrition Coach?
In 2015, I received my Sports Nutrition certification from AAAI/ISMA. Click here to check out their website! If you are a person who has a hard time sticking to a plan, get help! The New Year is quickly approaching and time waits for no one! It’s not a diet, it’s a lifestyle change and you can do it. Answer the following questions to determine if you need nutrition coaching and advice:
Do you have a hard time sticking to a nutrition plan?
Do you lack the motivation to improve your health?
Do you want to live longer?
Do you want to lose weight and have long-term success?
Are you tired of fad diets and quick fixes?
If you have answered yes to these question, click here to inbox me! Readers, do you have a success story that you would like to share?