The best way to ensure that your weight loss challenge participants see the results they expect is to clearly state what you expect them to do during the 6 weeks of the challenge and then have them commit to these expectations by signing at the bottom of the list of expectations.
Here is a list of what we ask our weight loss challenge participants to commit to:
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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!
- 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.
- 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, try using the cool calculator on our website. It will help you to more accurately estimate your calorie and protein needs.
- 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
We run our Spring Makeover Challenge every year and one of the reasons it is so successful year after year is because people see results! We use the Fitness Results Manual as the main resource for participants. This is a 100 page resource tool that walks participants through the importance of cardio, strength training, nutrition and more. There is a 6 week plan that both trainers and the participants follow to ensure they are reviewing all the material. This is a resource tool we use for this Spring Makeover Challenge, we give it to new clients, use it for corporate wellness programs and so much more!
You can learn more from this quick video I shot where I review the Fitness Results Manual:
[youtube]https://www.youtube.com/watch?v=c1ghNydrmDY[/youtube]We sell this resource to fitness professionals like you…. so that you can use it in your own business. Change our name to your name and our logo to your logo and run with it! During the month of April you will get an automatic %25 off ($124 savings) the Fitness Results Manual! Now you have the information you need to run a super successful makeover challenge and the resource tool you need can be yours too! Don’t hesitate.
Yours in health, fitness & business,
Sherri McMillan
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