Hey Fitness Pros,
I’ve had a lot of questions since our last post regarding launching a successful Weight Loss challenge. Our program lasts 6 weeks and has generated $20,000 in that short period of time.
Some of you asked what the clients commit to during that period. Here is the commitment contract we review with our clients at the launch of the program.
An Optimal Health and Fitness Program includes:
- Exercising aerobically 3-6 days each week for 20-60 minutes each session at various levels of intensity. Using a Heart rate monitor will keep you honest. Activities like walking, jogging, cycling, swimming, rowing, hiking, stair-climbing, or Group classes will do the trick.
- Conditioning your muscles with resistance training workouts for a minimum of two times per week. One set of 8-12 reps of a variety of exercises for 20-60 minutes is perfect! Or just workout with your trainer and they’ll make sure you meet this requirement. Our Group Muscle Conditioning programs will help you achieve this goal also.
- Eating a balanced diet that is high in fiber content.
- Eating 5 vegetable servings and 3 fruit servings each day.
- Drinking 10—8ounce glasses of water each day. Drink water before and with each meal and snack. Purchasing a Jumbo size water bottle will help you adhere to this tip.
- Planning your meals so that you eat 3 small meals and 2 small snacks each day. Try to eat every 3 hours.
- Avoiding eating anything high in fat or calories 3 hours before bedtime.
- Controlling portion sizes. If you need more assistance regarding exact caloric requirements, visit our website at www.nwpersonaltraining.com. Click on the “Client Zone”. Then click on “Cool Tools”. There is a calculator that you can use to more accurately estimate your calorie and protein needs. You will also find various articles that will help you on your journey.
- Eliminating any unhealthy temptations from your environment (work, home, car) and replacing with healthy alternatives.
- Grocery shopping at least once per week to stock up on healthy choices and fresh fruits and veggies.
- Maintaining a more active daily lifestyle. Move your body as much as you can in addition to your exercise program. The International Journal of Obesity released a statistic that reported we expend an average of 500-800 fewer calories than we did a few decades ago because of our more sedentary lifestyle. At Northwest Personal Training, we believe that all you have to do is start moving more in your life and then you won’t have to spend hours in the gym every week!
- Getting enough sleep (7-8 hours per night). Sleep is when your body recovers and repairs. If you do not sleep enough, you will not be prepared for each workout session and you will not function optimally.
- Controlling and managing your stress levels. Identify your stresses. Outline methods that help you to reduce your stress and practice them regularly.
- Completing Activity and Nutrition logs every day and submitting to your trainer every week.
- Weekly weigh-ins and monthly measurements help to manage your progress if fat loss is your goal
Many fitness pros also want to know what we charge clients to enroll in our Weight Loss program. We offer various options for entry into the program depending on someone’s needs and budget. Here is a list so you can use as a template.
Flying Solo: I know what I need to do. Just give me my finisher’s gift, weigh me in and I’m good to go. The competition is all I need to keep me going.
Cost: $47
Jump-Start: In addition to the finisher’s gift, can you please provide me with a NWPT Results Manual and take my pre/post girth and body fat measurements (2-30 minute appointments).
Cost: $97
Rookie: I’m new around here and this will be a great opportunity to get me started on a trial membership. Please provide me the finisher’s gift, NWPT Results Manual, pre and post measurements (2-30 minute appointments) and a membership during the challenge.
Cost: $197
Coach Me: Help me through this process. Includes finisher’s gift, NWPT Results Manual, Pre/Post Measurements (2-30 minute appointments), and 12-30 minute private training sessions.
Cost: Members: $527
Non-members: $597 (includes membership to club and classes during challenge)
Tandem: Guide me closely on this journey from start to finish and guarantee I experience incredible results. Includes finisher’s gift, NWPT Results Manual, Pre/Post Measurements (2-30 minute appointments, and 12-60 minute private training sessions.
Cost: Members: $927
Non–members: $997 (includes membership to club and classes during challenge)
I hope this helps you as you launch your next Weight Loss challenge.
Yours in health, fitness and business,
Sherri McMillan
ps. We use a Results Manual as our resource tool for our Weight Loss challenges. It keeps the program focused and adds value. The good news is you don’t need to spend any time or energy creating your own manual. We offer the license to utilize our tool at a very low cost. And the best part is you can use it over and over again with no ongoing fees. Once you purchase, it is yours to use in any way you need including Corporate Wellness contracts, new client programming and more. Contact kari@nwpersonaltraining.com and she will get you all hooked up.
