By: Michael Beiter
We do things a bit different here at Pillar Coaching Services.
This is by design.
I have a long background in the fitness and nutrition industry. This experience has helped me learn what works and what doesn't.
This post is to show you 'our model' and explain why it works. By doing so it is my hope that you compare it to all the other models you've been exposed to and realize why they don't work. Here's a clue: they encourage you to be dependent.
1. Determine your baseline behaviors.
You come to us with motivation and intention to change something about your life. Your motivation and intention changes often. You did well to use them to get in front of us, but they will eventually diminish. To combat this we go to work on building the skill of discipline. It works when motivation doesn't.
You are influenced heavily by the demographic you belong to and the environment you live in. Don't think about the natural environment so much as your work and living situation. This includes your friends, family, and co-workers. All of their choices and personalities influence you. For most people your capacity to change both environment and demographic are small, so the easiest way to improve here is to spend less of your time with these influences. That is entirely in your control.
2. Introduce self-monitoring.
Notice what this doesn't say: coach-monitoring. Almost everyone I've ever worked with expects me to monitor their every move like they are a toddler needing looked after. What they fail to realize is this type of monitoring only works while you are under the care of someone delivering it. Once you branch out to do things on your own, which you will inevitably have to do as an adult, you have no skills to monitor yourself and therefore you fall back into the bad habits you came to correct.
Here is your first dose of tough love. It doesn't matter how many pieces of feedback your coach gives you on your food log, exercise adherence, or sleep schedule. Until you learn to monitor those things on your own you will never be successful.
Believe me, I used to spend a dozen hours a week circling, highlighting, and notating people's printed out food logs they handed in like homework. They would drop them off and pick them up like lemmings.
After six weeks of this when we turned them loose to maintain their 'new' eating they all face planted because we did the work for them. They didn't learn how to adjust their eating when they had too much or add more when they ate too little. Without the teacher the student failed. AKA they learned nothing. Shortly after two and a half years of this exhausting process I adopted the model I'm communicating to you now and have used it steadily with great results for going on five years.
Your food and exercise monitoring is for you to do. No one else can do it for you.
3. Small changes and maintenance of new behavior.
Completely changing your eating and exercise overnight doesn't work. Small changes and maintenance of them is how to create satisfying results that you can sustain. It may take much longer to get to where you want to be, but at least you can be sure you'll stay there once you get there.
This works though a three step process of deprivation, self-efficacy, and satisfaction. One leads directly to the other.
We deprive you of food if you're trying to lose fat. This isn't all though. This is tough love dose number two. We deprive you of all the things you think you need to be successful. We deprive you of hand holding. We deprive you of coddling. We deprive you of a relationship that is dependent on you showing up at a certain gym at a certain time to do a certain workout. Because here's the deal, if you rely on this type of training too much you create a dependency that is hard to break. You do not need someone else to count your reps for you, get you to the gym, or 'hold you accountable.'
Tough to swallow. I know. But it's for your own good. Once you have learned that you don't need to be dependent on someone else to take care of your fitness and nutrition you will become self efficacious. Meaning you can handle challenging things on your own. This is extremely satisfying once realized.
When you do things this way you will create a strong, resilient, self that leads to the last step.
4. Health outcomes.
These are the goals you've been after all along. Reaching them with our model gives you the greatest chance of sustaining them. Which is what fitness and nutrition for health is all about.
This model is tough. It places the responsibility firmly in your hands, not your coaches, like it should be all along.
We are of course here to guide, help, and support. But not in a way that creates a dependency. That would be a disservice to you.
Like it or not this is how we do it. This is how we create masters of fitness and nutrition that are self reliant. Dependency is for children.