Wellness Adventure with Procoach
Now enrolling for January 2020 class!
We will ask and answer these questions during our year long adventure:
Where you are at with fitness right now? Where do you want to be in a year?
Figure out what works for you, and what doesn't? Help you write your body's "owner's manual".
What does it mean to you to be fit and healthy?
Why do you want to get fit?
How will you knit health and fitness into your lifestyle?
What is Procoach?
To start with, what is “ProCoach?” It’s a nutrition coaching platform and coaching curriculum built and written by Precision Nutrition, who uses behavioral changes and neuroscience to get folks to shift there habits around health.
I am looking for folks who are very interested in Non-Scale Victories, as well. I like to support a body neutral or body positive mindset. Together, we create good habits in multiple. I want to focus on habit change more so than weight loss so that you can have lifelong skills. You might work out 3 days a week for a month and not lose weight. But have built strength, resilience, and learned new skills. If you are only working for weight loss, would those other things not be worth it?
Of course they would! Broadening out your perception of success around your health will be key.
In addition to mindset, we will also be creating a menu that works for your family, and movement throughout the day in addition to exercise.
I employ evidence from neuroscience studies, my physical therapist brain, nutrition coaching along with the Procoach platform. This one-two punch of daily curriculium and hands on guidance from me allows you to slowly change your whole perception of food and exercise.
It's a full 52 weeks of learning and changing. If a year seems like a long time, I get it!
It takes time to change, and we work on each habit for a couple weeks and then add a behavior component to it. Technically, 26 habits are learned in the year, but we cover some of the key ones more than once.
I partner with Precision Nutrition to bring you ProCoach because:
You get the cream of the crop, well-researched nutrition information that Precision Nutrition has been accumulating, updating, and editing for over a decade.
This combines with a LOT of support from me. One on one feedback, cheerleading, and focus for you and your journey. In fact, I continue to be a PN coaching client because I believe in their experience and strategies so deeply.
The goal of utilizing ProCoach with me is that together you and I create super solid sustainable habits that will allow you to change and keep those positive new ways of doing, going!
How does the program work?
ProCoach works via a three-prong approach:
First, this program will help you build the habits which are essential to life-long health and wellness, fat loss, strength and muscle gains, and athletic performance. For example, the first habit is “make time.” It sounds so easy, right? But when we’re already pulled a dozen different directions by work, family, and our online lives, it takes effort to set aside the time to eat well, exercise, and take care of ourselves. Subsequent habits build on this – some are easy and some are more challenging – so you’re always prompted to make gradual, and sticky, changes.
Second, this program will support you in being consistent with your nutrition and exercise habits. Small efforts applied consistency can create huge change; huge efforts applied inconsistently don’t go anywhere. That’s why ProCoach with me is a year-long program – not only are you learning in small, bite-size pieces (5-10 minutes a day) over that year, but you’ve also got ongoing, expert support to help make good decisions automatic.
Three, this program will provide you with a rich learning experience about food, movement, and yourself. When you’re done with the program, I want you to have learned habits that you apply automatically and concepts to help you make good decisions, while having created your personal “owners manual” – your individualized approach to exercise and nutrition that will reward you with a rich life. It is not easy, expect to be challenged both mentally, and physically. Expect to look at how you plan and organize your life and food and fitness, but in a good, honest, road-to-deep-health way.
What is my commitment?
Showing up for yourself by checking in…doesn’t have to be 100%, but 80% of the time checking into lessons
Filming your workouts to check for form… I really want to know how well your moving, so having a laptop or phone and being willing to film yourself
How do I get started?
The first step is to schedule a Get-To-Know-You-Zoom call with me by clicking here. Boom!
Let's chat a bit and connect so we can get to know each other before entering into a year long adventure together. I really want to listen, listen, listen. If you are seeking help, you probably have tried some things, let's talk about what will make this time different.
I want to learn about you and orient you to the actual day-to-day, in and outs of how this online connection looks and feels.
The second step is a mini-lesson. I want to share with you how I work, and make sure you are good with talking about habits and the movement accountability.
The ProCoach system sits on the Precision Nutrition servers, so you’ll be logging into a PN website, and ProCoach emails will come from a Precision Nutrition email address. But everytime you get feedback, or send a message through ProCoach, it’ll be me on the other end.
Next, let’s talk about resources. Every commitment requires time, energy, and finances. Let’s make sure all the stars align!
If it’s a match, then we reserve your spot!
The week of January you will get invited into Procoach, and there will be a bit of paper work!
You will complete a questionnaire online, which will take about 10-20 minutes.
That questionnaire will ask you about your goals, current habits, food preferences, and a few other details. Again, I’m the one who’ll be using that information to support you – ProCoach is simply the platform where the information sits. There will be 6 pieces of checking in in your first week, so you can do one at a time, or knock them all out once.
I’m going to ask that you track your food for about a week, anyway that is comfortable to you, so we can start with some basic strategies. This is a shame-free look-see into your current routine. Learning where you are at, helps us co-create your next step with your nutrition plan, and start building your menu.
Next, we meet again! Now that I know you, your goals, and your current fuel, let's make one or two small tweaks to your daily routine.
And then you’re ready to start ProCoach – you’ll get your first lesson on the next Monday after your questionnaire is complete. It will be important that you complete that by January 11th, so we can start on the 14th as a group.
There will also be a Facebook group for additional participation and support so you can turn to your community. I will post a weekly preview, and a weekly review as well as lots of animal pictures, encouragement, and a place to voice your wins.
What happens after I get started?
You and I will have a LOT of online communication, via the ProCoach platform.
The beauty of ProCoach is that it records everything for you, so we’ll use that quite a bit.
You’ll log-in to the ProCoach platform daily to access your lessons and check off that you’ve completed your habit.
You’ll get a daily email reminder from Precision Nutrition with a link to log in; remember, ProCoach sits on the PN server, so keep an eye out for those emails. I’ll give you feedback on your lessons – sometimes pointing out where you’re responses are really strong, and sometimes asking you to reflect a bit deeper. You can expect feedback at least once or twice a week. If you ever feel like you need something more, please ask.
You’re always able to go back and review past lessons, habits, and conversations we’ve had.
I suggest taking some notes along the way as well though. You can keep a paper journal, if you are a drawer, writer, or like the idea of a tangible record, this may be a good opportunity to merge your creativity with your fitness and nutrition.
You may also have some online note keeping strategies that work, too!
Within ProCoach you’ll record weekly quick measurements, bi-weekly detailed measurements, and progress photos every 4 weeks.
This is a really key step. We can change in one area, and maybe not another. Having multiple ways to measure and track, we can see how you’re doing, and make changes as necessary.
There are a lot of other ways to measure success too that we will be interested in, for example, doing more reps of an exercise, increased distance on a walk or run, or able to move better.
Exercise! So I am a real intense with follow through on this one. I am aligned with the PN coaching philosophy of quality over quantity. I will be asking you to film rounds of exercise so I can see what you are up to. Also, it is important that we are communicating about movement clearly.
Exercise programming will be also be delivered via ProCoach, or via email by me if we decide to tweak something.
I am opening a new round of adventurers January 2020! Enrollment is already going for our 10-12 person class!
How do you get started? Schedule a Get-To-Know-You-Zoom-Call with me by clicking here!