Thank you for choosing us as your coaches! Please watch the following videos and read the worksheets in the order found below before booking in your first JRFitness coaching call. We will be going over all documents in the call, so your cooperation is for mutual benefits. If you have any issues please do not hesitate to reach out to me.
A Brief Introduction
Getting started can be a very overwhelming process. However, it doesn’t have to be, follow these videos that will set out what you can expect in the first few weeks of your onboarding process, what resources to use and where to find them.
We aim to set out your initial first few weeks into our community to be as simple as possible, whilst maximising your knowledge and enjoyment in the process.
Using and navigating the Client Facebook Page and sharing your wins in our Client Community!
Our facebook page is the hub of our community! It is where we do most of our client challenges, organise our socials and also use it to post our education, links for our zoom seminar calls and workshops etc.
To make the most of your coaching experience, be sure to regularly check the facebook page to keep up to date with any videos, work shops or educational tools that may have been posted that week, as well as getting to know other members of the community!
We are a very supportive and encouraging community and we love hearing about your weekly wins! These are normally shared weekly, on a Wednesday (Weekly Wednesday Wins) however, feel free to share your achievements at any time on the page to give that little accountability boost! Whether it’s cooking yourself a homemade meal, learning a new recipe, going for a run for the first time in forever or a gym selfie, upload it to the page to gain that confidence boost from your client community!
Getting to grips with your interactive training app
Once you have had your taster session and your consultation call, we will send you out an email link to get you started on our interactive app true coach. There are lots of different features on our interactive app, so for you to get the most out of your training, we have put together a downloadable PDF to help you navigate it and all its features as well as this useful video to help you get to grips with your interactive app.
Our Expectations of You: The 4 Pillars of our Coaching Service
We at JRFITNESS, we give you access to a lot of tools and resources. Our aim is to educate you so that if and when you leave us, you are an all round more confident, strong both mentally and physically and most of all, have completely transformed yourself and your lifestyle.
However, we have some expectations of you in the process. We of course, provide you all of these things, but the application and effort must come from yourself.
One of my main ethos’ is that if you have taken on board all of our advice, worked as hard as you possibly can, engaged with all of our education, information and content and have not the results you would have liked (we believe this is highly unlikely…) then you should question us.
However, if you have not given 100%, if you have not used all of the resources, taken the time and effort to check in each week, been on client virtual workshops, come to client socials and used our recipes etc, then you should be questioning yourself.
At JRFITNESS, these are our 4 pillars of our coaching service
1) Hard Work - Hard work beats talent if talent doesn’t work hard. Have a good attitude, and a willingness to learn and be coached. Have high standards of yourself.
2) Integrity - We pride ourselves on creating a genuine service underpinned by honesty and creating a tight fitness family unit. We guarantee myself and my team will support you 100% throughout your journey with us!
3) Community - As I have said above, we are a community and a team. Get as involved in that as much as you can. It will help motivate you and keep you accountable and focused.
4) Sustainability - At JRFITNESS, we do things sustainably. This might not mean quick fixes or overnight success, but keep chipping away, working hard and you will get out what you put into the process.
Our expectations of you:
1) You turn up to your sessions and give 100%. You listen and take on board any advice.
2) You ask us questions and reach out if you are not sure on anything. It’s what we are here for
3) You engage with all of the education we provide. If we send you PDFs or powerpoints on topics you have stated you struggle with, we expect you to read them and use them. If we send you recipes , try them! If you aren’t sure on how to do an exercise and we send you a How To Demo video we have put together, watch it. Use the resources we provide you with. As always, if you still aren’t sure on something - just ask, it’s what we are here for!!
4) Check in with your coaches weekly. Choose your method of checking in and what day is best for you. If you don’t check in, we can’t help that will help you stay on track. If you wish to change the check in day or method, please let us know as soon as you can!
5) Try to get on the bi weekly client seminars. These are very beneficial as we have a live Q and A where clients give advice and ask questions to help each other and go through issues they may struggle with.
6) Try to stay on top of your training app.
Try not to miss sessions. If you do miss any sessions, always work backwards and not forwards. Always work through past workouts first before moving on. Tick off your sessions and try to give as detailed feedback as possible. Keep your training app well maintained.
We have giving you guidance on how to use truecoach, so check those documents out if you are unsure.
Things to consider writing on your feedback; Using the RPE scale to rate each exercise out of ten. If you feel you are doing an exercise wrong, or are unsure of an exercise, video it and upload it to the app. We will review it and give you feedback. Any exercises you did not do and why, any exercises you swapped out and what you swapped them out for.
Don’t just ‘tick things’ as done, as by doing this we have no idea on how difficult or easy you found exercises, and we have no idea if we should progress you for next week or maybe scale back and work on form or lowering the weight if you found it tough. We spend a lot of time putting your plans together. Please respect us enough and value your training sessions enough to give yourself a few minutes to try and give some feedback of your sessions. This is entirely for your benefit and is going to help us help you and know what works for you and how to progress you!
7) Try and engage with the client community! Even if you are shy, we have social events throughout the year that are suitable for everyone to get involved with. If you are local to Hull try to get yourself to at least one of these
8) Most importantly, enjoy the process! And welcome to the Team!
Making the Most of your Educational Resources
At JRFITNESS, we have a lot of educational resources that you might wish to use to level up and enhance your knowledge in those first few weeks of your journey. We have a range of educational tools at your fingertips, ranging from recipes, PDFs, powerpoints, live client seminars we have saved on the website for you to access any time, how to exercise demons and walkthroughs, client podcasts and education videos on FAQs in the fitness industry.
Have a browse through and see what you can learn to really gain invaluable knowledge you can apply to your new found lifestyle!
Managing and Planning your Nutrition and Do I Need to Be Logging my Food?
Nutrition is something we will work with you closely on in your initial first few weeks. We will set you some baseline goals, including a calorie total goal and protein total goal across the day, and we recommend that you try and add these up across a weekly average. We will give you lots of guidance on how much protein to each, how to structure your meals, what foods to prioritise and help and support in the form of monthly recipes. These videos give you further information on what to expect when managing your nutritional habits. Do I need to be tracking my food? We recommend that you do, but it is not mandatory to lose fat. Watch this short video for more information on tracking food and how it can really help you in making small and gradual changes to your lifestyle.
The Check In Process
You’re probably not very familiar with the term ‘Check in’ if you’re a new client. You might associate it with ‘checking in’ at an airport, so the idea of checking in with your coach might seem an alien concept.
However, checking in is one of the most valuable tools a client can give to their coach. A simple but yet often misunderstood process, we go through in this video and powerpoint, the premise of a check in, its value to your fitness journey and why you should be doing it at least once per week. We will also look at the different methods of how you can check in to best suit your lifestyle and needs as a client.
Are you going on a holiday soon? Maybe need to change up your workout split or how many times per week you can get to the gym because you have a lot on at work? Maybe it’s half term? Checking in with your coach with lifestyle changes are vital so we can make changes to your plan, whilst still maximising your results in the process.
HOW TO LOG AND TRACK YOUR FOOD USING MYFITNESSPAL
If you are completely new to this change in lifestyle and have not previously had a very bad relationship with food or eating disorders etc, then we highly recommend using a food tracking app such as myfitnesspal to track your calories. Especially for the first few months of your fitness journey. It will help you develop sustainable and healthy habits and have a greater understanding of portion sizes, energy balance and calories. Here we have attached an easy to follow PDF taking you through all the features of the app and how to use it to get the most out of it!