I was reminiscing recently about the success stories I have been privileged to be a part of, and something hit me. The process of reaching each of these goals has been vastly different. And I knew that was the case, but I never put two and two together really until now of just how different each person’s journey was, specifically looking at their workout plan and nutrition. There were two keys that guided these differences, the first being what they enjoyed, and the second being something I will cover later. I like to be lenient up front with most people on what they choose to do for exercise, and provide a lot of different options, and it is for this exact reason. Each person needs to find what is right for them, and giving a wide variety of different exercise options a chance helps someone find the path most enjoyable for them.
Let’s go through a bunch of examples of client’s and what they typically did outside of our personal training sessions for their own workouts. (This is what they did in addition to meeting with me anywhere between 1 to 3 times per week)
Client A – Lost 40lbs.: Group classes 3 days a week, specifically Step being her favorite.
Client B – Lost 50lbs.: Wii Dance at home 3-4 days a week, most of the time with her family. Really only came to the gym to train with me, but rocked that Wii Dance every week.
Client C – Lost 70lbs.: Functional Training/High Intensity Personalized Group Training Program 3 days a week.
Client D – Lost 40lbs.: Running almost every day, usually with a group of friends. Competed in marathons and hated weight training, so only did weights with me.
Client E – Lost 30lbs.: Group classes that were offered at work during their lunch break 3-4 days a week.
Client F – Lost 50lbs.: Weight training twice a week on his own, and then would usually do more cardio that I would want him to on the other days of the week, usually plugging away on the elliptical.
Client G – Lost 40lbs.: Would “kind of” weight train on his own, but would mostly just do cardio 2 days a week. Craziest part is this person gained strength and muscle faster than any client I’ve ever trained.
Client H – Lost 30lbs.: Very strict plan of weight training and cardio. The “optimal” approach that most trainers believe their clients should actually do, but rarely works due to sustainability.
Client I – Lost 70lbs.: Skateboarding with friends 7 days a week. Would not come to the gym on his own, so skateboarding was the option we agreed upon at home to keep him active.
Client J – Lost 30lbs.: This was an outlier, as she was a girl who I met with for just a “free session” that came with her membership, and she took that one workout we did and busted her butt on her own. Due to her dedication, I’d usually shoot new workouts her way every couple months to give her something new, and she did that 3 days a week, and then cardio another 1-2 days a week.
Client K – Lost 40lbs.: Cardio on her own 2 days a week, usually on the concept 2 row machine. Usually needed to send texts to remind her, as she was someone who needed consistent accountability.
As for these client’s nutrition, I would have to be a superhuman to remember the things that each of them ate on a daily basis. But I can tell you one thing, and that is not a single client had a food journal that looked alike. Every single person was different with their food selection and what worked for them. Some even ate things that I wasn’t the most fond of, but it worked for them, and who I am to force them to eat things they do not like when they have found something they have gotten results with and enjoy. Some people ate a typical breakfast, some people “drank” breakfast (protein shake). Some people ate leftovers for lunch, some turkey sandwiches, and others microwaveable meals. And for dinner it continued to vary just as much. My point being that there is no fool proof recipe for success, it is all dependent on you as an individual.
But with all these differences, there is one consistent variable among all these clients. I mentioned early there was a second key for success that I would discuss later, and now is the time. That key is consistency. All of these clients found things they enjoyed, and then consistently did them.
These successful clients found a modality of exercise that motivated them to workout and worked within their daily life. If you can pick something that may be a bit consistent from each plan, it was finding a person or group to workout with, whether that be group classes, friends, or family. And that was simply because it is more fun to workout with someone than it is alone. But no matter what it may be, find what you enjoy, and do it.
When it came to nutrition, these clients found foods they enjoyed and stuck with it. If there is one thing with nutrition that all these people did, it was finding foods they liked, and then pretty much eating the same things every day. I have never had a successful client who kept “variety” as a mainstay in their diet. I am not a fan of saying you have to eat the same things everyday, and never told a single one of these clients to do so. But the ones who were successful did, with some very slight variation for maybe 1 or 2 meals a week. They found it easier to stick with similar things instead of trying to find new foods every day. It allowed them to cook in bulk and be prepared, saving a lot of time and headache when it came to finding something to eat.
Without even meaning to, I have basically summed up my article “4 Keys to Fitness Success” in detailing what these clients did to be successful. That article went into detail for the need of consistency, sustainable habits, enjoying the process, and not doing it alone. Those are the 4 keys I picked for a reason, and it is because if I look at the success of my clients and others, it is exactly the things they did and what you can see here. So when looking at your own fitness journey, if you are not seeing the success you desire, let’s reevaluate. If you are not making it to the gym, why not? What can you do differently? Is there a way to exercise at home we can add in as a substitute that may work? Have you tried ALL the group classes to see if there is one you enjoy? Are you planning meals for the week, or just hoping to run across healthy things? If I ask what you are eating for dinner tonight, or tomorrow for lunch, or to how about 3 days from now (someone who is successful will be able to answer all 3 of those)? Make a plan, find consistency and sustainability, stick with it, and the results will come.