00:01:37 Knowing what is right for your needs
00:03:42 Having a digital program that will work for you
00:05:20 Importance of having a fitness coach
00:08:07 Taking the TT40 Method framework
00:11:45 Causes of not getting the result
Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym here is your host Darren Kirby.
Darren: Welcome back to the podcast, guys. This is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 85. And in today’s Solo episode, I’m going to be talking about the benefits that coaching can provide when you want to achieve improved health, fitness or weight loss. So let’s dive in. And where should we start? Well, where I want to start, really, is that I just want to kind of step back from coaching. And we live in a world really or an age at least of excessive information. Right. There is so much information out there on the Internet, whether it be social media, whether that be YouTube, just Google searching. So. There’s a few different points to this, really. One is that realistically, if you want to go and get a workout or if you want to go and get information on food and nutrition, you really only have to search online, whether that’s Google, whether that’s YouTube. And there’s a myriad of different kinds of solutions to what it is you’re searching for.
But what you will find is going to be based on the quality of the questions you put into the search engines, essentially. So as long as you know what you’re searching for, you can essentially get an answer, I’m not going to say that that’s the right answer, and the second thing really is there’s a lot of experts in inverted commas out there on the Internet right now. Obviously, you know, I’m one of them. But it’s how you quantify that information. How do you know that information you searched for is really correct in the first instance? And how do you know? So if that is going to be right for your needs, i.e. for whatever workout is that you want to do, what your end goal is from that work out and equally with nutrition, right. There is such a minefield of nutrition and the nutrition and diet industry, I would say, are probably two of the worst industries for kind of putting out conflicting information.
So that’s kind of the first thing really is the information is out there in terms of, you know, if you want to go and search for it, you can find it. And then the second thing I want to talk about really is if you look at any successful professional, whether that be an athlete, whether that be someone successful in business, in their career, in life, you will pretty much find that there’s a common pattern among all of those successful people, and that is that they have a coach or they have a mentor or they have, you know, somebody outside of them who is guiding them, giving them feedback, giving them direction, a different perspective, because, look, you know, I create digital programs that you can go away and follow yourself.
But also, how do you know when a digital program will work to a point, but it’s not going to be specific for your own personal needs. And, you know, by having a coach, by having an athlete, having a coach or a successful entrepreneur having a coach, it basically you can they’re looking from the outside in. So we have our own viewpoint and we have our own perspective on our goals and what it is we want to achieve. And we will become very focused, very tunnel vision on the direction that we’re taking. But that’s not to say that that direction doesn’t need a course correction. Right? There’s this analogy of a plane, right. When a plane takes off to go to its destination, it’s constantly course corrected throughout the whole of that flight. And that’s no different when we’re looking at health, when we look at weight loss, when we’re looking at fitness. Yes, you can follow that program and yes, you can follow stuff online.
But unless you’re coming back and you’re correcting your checking, your tracking, your measuring, how are you going to know if A you’ve gone off track or, B, if you are on track to achieve what you want to achieve. So, you know, that’s where in the professional world and I’m not saying you guys listening want to become professional athletes, but I’m just using this as an example that a football player, a runner, a cyclist, have multiple different coaches looking at all of their different areas of performance.
It could be a mindset. It could be strength. It could be nutrition. It can be endurance. You know that even in the lab, they test various different elements of their fitness from the vatu, Max, from how they metabolize fats, how they metabolize carbohydrates. So the point is, is that having a coach enables you to get that feedback, but also it enables them to challenge you. And so, you know, to question whether or not this goal or this outcome that you say is something that you actually want to achieve. The other thing that a coach does or coaches do is that, you know, nothing is ever linear. So success is never linear results in Virginia and. You will have down days, you will have bad days, your life will get in the way, you know, athletes get sick and everything else, and they’re there too as a support network as well. When those things do happen, when they feel like giving up or when they feel like missing a training session. So there’s lots of different facets really to coaching.
So how does that really affect you guys, the guys that are listening that perhaps have decided they want to change where they’re at and they want to change their health, their weight or whatever your goal is, is essentially, again, we can tailor coaches, can tailor programs exactly to the outcome that that person wants to achieve. So let’s kind of put some real life examples behind it. The majority of guys that I work with and I don’t know why this is, but it’s just a pattern that I’ve noticed generally want to lose 20 kilos in weight. Okay. So you can go and take my digital program and you can go away and you can follow that. And if you’re very, very disciplined, you are a person who’s very good at planning, very good at tracking, very good at measuring and following a plan. You can absolutely achieve that. The reality is that many of us aren’t. And therefore, when we have these bumps in the road, it sends us off. And I see so many of these social media posts and I actually saw one this morning where somebody said, you know, I’ve had a bad weekend. I just fell off, I fell off the wagon and I’ve been bingeing and I’m going to get back on it. Whereas if you have a coach, you’ve got somebody who you can lean on.
Right. Somebody who’s there. And maybe at the end of a WhatsApp, maybe the end of a phone or an email, when you have these challenges, you’re able to then lean on them. So I’ve gone a little bit off on a tangent there. But essentially, if you’re working with the coach, you can take a structure and then you can adapt it to exactly how that suits what you want to achieve, how it suits your life, how it suits your schedule, your likes, your dislikes. Maybe you’ve got an injury. So a coach is just the next level and enables you to be way more granular in your approach to the goal and the outcome you want to achieve. So what we do is we take the TT40 method framework and then we’ll sit down, metaphorically speaking, over Zoom, obviously, with either the group coaching clients or the one to one clients.
And I must start at the end. So we start with the end in mind and we say, OK, what is our goal in 12 weeks? If we’re sitting here in 12 weeks, what does success look like to you? It could be that you want to run a 10K period of time. You want to be a certain level of weight. And generally I find that guys want to get down to 80 kilos when they want to get just a little bit low. Obviously depends on your height. So we’ll set that as our target and then we’ll map it back. And then we’ll look at OK, we’ll look at the framework and we say what the framework is, is this nutrition plan and is this training plan generally in the T forty method? It’s a combination of things. So it’s a combination of like the second principle, the use of movement. So we’re having at least ten thousand steps a day, then we’re having a HIIT session and we might have a run, a cycle or swim in there on the weekends.
And then we’ll look at all of that in relation to their daily schedule. So generally, it starts with children. I got Chris, I’ve got a partner. And so we have to look at that in the context of when is the best time for them to be able to fit that in. Can they fit all of this in during a busy week, or do we have to shift it to a weekend to maybe training twice in a weekend, which sounds a little bit extreme, but a lot of the workouts on the TT40 are quite short, generally. Twenty minutes. If it’s a swim, it might be half an hour. So we look at all of that in the context of their schedule, because the objective is to make it so that this is not intrusive to your daily routine. So it’s not like you can’t take the kids to clubs or you can’t take the family out because you’ve got a train. It’s no, we’re doing this as a family or this is what the job entails.
I started this time. I finish at that time so I can only train between these windows. And so the coaching enables you to be really bespoke with the schedule. OK, and then we’ll look at the nutrition. So in the TT40 method, the digital program, there’s a lot of recipes in there that you can follow and it’s basically formulated on the back of making sure that you get in all the right macronutrients and then you have to if you’re doing it yourself, you will have to adapt that to the foods you like and you dislike. So with the coaching will go through that will have a look.
We’ll have a look and see whether there is if somebody’s got any allergies, if they’ve got any foods that they don’t like, if they’re a flexitarian, vegan and we will adapt that round that eating modality, if you like. And I’ve recently worked with a guy who’s a pescatarian, so he eats a lot of fish. You want any eggs or any meat, but a healthy fish. So we have to make sure that he’s getting enough protein sources. So the coaching allows us to do that. And then the third thing is really mindset. Obviously, that’s the third principle. Now, there’s a big section in the digital program about mindset, but again. I will talk to people about what they’ve done previously and Why It Hasn’t Worked Previously, and I just really want to dig into the mindset that caused them to not get the results that they wanted to before. It could be that they’re not consistent enough. It could be that they’d be doing stuff they didn’t enjoy. This is a big thing, actually. People will often go to a gym or join a gym because it’s something they should do. Right. It’s been baked into us in society that if you want to get fit, you have to go to a gym. No, you don’t. You do not have to go to a gym at all. There are so many things that you can do, which means you don’t even need to step foot inside the gym.
You don’t even need any equipment. So we will talk about that when we talk about the mindset, what they like, what they don’t like about one of the guys that I’m working with in the group coaching at the moment, he loves running. Okay, running is very heavy on cardio. So we’ll make sure that that’s the base of his program because he enjoys doing it. But then his other goal is to reduce his belly fat. So we will make sure that we put some HIIT workout in there and we’ll put some core workout in there. So it’s about tailoring it to what you like and what you don’t like about the other area or the third principle of mindset. The other area is when things get challenging. So there’s many different areas there.
You know, you might be having some challenges at home, so you’re not going to feel like working out, you might be working on a project at work and you or you’re working away or you just even stressed out so you don’t feel like working out. And so the coaching on the group side or the one to one side enables us to give that real support and also to hold the clients of, you know, to account, really, because there’s a lot of situations where clients just can’t be bothered. And if there’s something going on, which means that they can’t be bothered again, it could be that they’re lacking in energy. So maybe we need to look at nutrition. It could be that they actually don’t like some of the workouts we do. So we need to look at the workout.
There could be lots of other things that’s going on, which means that they can’t be bothered. So the coaching just really, really allows us to how would the person account to give them support? And also, you know, at the time when we are back and back in society again, we’re out and about. We’re busy, busy, busy, you know, when they’re out and about. And maybe they haven’t done their meal prep, so they haven’t got any lunch and they just shoot you a message, say, well, what can I eat? We’re there to help guide you so you don’t go off track because it’s all very well saying, oh, well, I can’t find anything to eat, so I’ll just devote my my classic sandwich to you a crisps and a Diet Coke. No, because you do that too many times and that will have a negative impact once he’s fine but too many times. And that will have a negative impact on what you’re trying to achieve.
So we are there in the background, either via email, via WhatsApp, via text, they can just shoot. It’s a message and we can give them a response fairly quickly. So that’s another part of it. And then we have regular check ins, obviously with coaching. Now, obviously you can do this yourself when you’re using the digital program, you can set reminders in your calendar to review your week and then review your month, make sure you’re doing your weights and everything like that. And I’m a big advocate of not constantly weighing yourself because it’s pointless. Our weight does naturally fluctuate depending on the time of the day, depending on what we’ve just eaten, depends on how fluid we’ve had.
And so weighing yourself daily is pointless. I often say to people, only weigh yourself every two weeks. At a minimum, I would just do it monthly. So again, the coaching allows us to have a have a check in on a weekly and a monthly basis to ensure that we’re on track so that if we have gone off track, we can analyze perhaps why we’ve gone off track and understand where we have, and then we can pull ourselves back in and make sure that when we get to those twelve weeks that. We have hit the target that we set and, you know, it’s completely and easily doable, provided we’re using the data, we’re using the information, we’re constantly checking in with each other to keep ourselves on track. So coaching for me is hugely, hugely valuable. I personally have a coach myself for my Ironman events. So, you know, I think everybody needs a coach because you just get that different perspective.
You get someone to ask your questions to, you get someone to challenge you and you get that support there, which I think is hugely valuable. So, yeah, there’s very various different levels that you can get involved with this. But I mean, that is my take on coaching. I highly advise and then a Fitter Healthier Dad Podcast we’ve got to coach you models that we follow. We’ve got a group coaching model where we have five people in one cohort. And we have a weekly call over Zoom and we have a catch up, and then we have a group where people can post throughout the week.
And then we’ve got the one to one training, which is very bespoke to the individual. I have a personal call with that individual on a weekly basis. We set many goals for the following week and we make sure that we are very, very targeted and make sure that we are on track all of the time. And if we are not on track, what do we need to do to bring ourselves back on track? So I hope that answers a lot of your questions around coaching. This is a short episode today. But if you do have any questions about coaching, whether or not it would work for you around your busy schedule, or whether there’s some nuances that you’d want to discuss, maybe it’s nutrition, maybe certain types of training, then feel free to email me, [email protected] and just put in the subject line coaching questions. And I’ll be more than happy to answer those. And we can jump on a call and maybe just go into some more depth. So, yeah, that’s my take on why coaching really works, why it can be really valuable. I’d be very interested in your comments. So like I said, you can either hit me up on social media, I’m on Instagram, on Facebook, or email me [email protected] and yeah, I’ll happily answer some of your coaching questions. So enjoy your week. And I look forward to catching up with you next week.
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