Bro, do you even research?


Or, What To Do When You Don’t Know What To Do.

This post has been written for my good friend and coaching colleague Dan Reis whom, among other endeavours, runs his online personal training business DNA Fitness Online.

Dan kindly invited me to write for him and asked if I could pen something that other personal coaches and fitness trainers would find useful. I had a number of ideas on what I wanted to write about, but one kept resurfacing: Research.

In creating this piece I decided I wanted to achieve two key things. The first is to provide some actionable tools and resources for you to use. You’ll find links to these throughout the text. The second is to throw the subject matter open a bit further. Whilst this post is primarily for personal coaches and fitness trainers (and is framed in that context), the principles, resources and tools within could be applied in almost any learning environment, field of study or workplace.

What Do You Know? 

As a coach you might be comfortable reading up on research articles, but for many of us the prospect of doing so can be daunting. Programming for clients with a lean body mass goal? No problem. Providing general nutritional recommendations? Easy. Then a client comes in and mentions that they’ve seen something online (they can’t remember where) which says if they do 30 repetitions of an exercise with a lighter weight for a short period of time then they’ll see larger longer-term gains. Would this help them? Or you have a client that has replaced sugar in their drinks with artificial sweeteners. They want to know if it’s a good thing to do as part of a weight loss goal? Suddenly the answers may not be so straightforward and clear-cut. You’re thinking you might need to dust off the textbooks or consult your online course notes to find out how best to respond. Or you might even have to do some research.

How Do You Know What You Know?

This is quite a deceptive question, so let it sink in. Take anything you know, anything you hold to be true. How do you know what you know? Let’s say you consider the deadlift to be the best exercise around for strengthening hamstrings. Or that you believe that a kettlebell is a great tool for performing a shoulder press. How do you know what you know? Perhaps you consider High Intensity Training (HIT) the best form of training. That it’s important to keep hydrated. How do you know what you know? 

Therefore it’s important to have awareness of two things:

  1. WHAT and HOW you think, and
  2. WHY you think that way.

The awareness these questions bring allows you to challenge your own thoughts and become curious about knowledge. How has my knowledge been produced? How do I know what I know? These questions may then lead you to think this: how is any knowledge produced? Here’s where research comes in.

Dunning Krueger Effect

Where To Start The (Re)Search

Before you start the research let’s take a step back. You’ve a client who has brought up a question for which you don’t have an immediate answer. Will you give them an immediate answer anyway? After all, the ‘fake it til you make it’ approach hasn’t turned into ‘fake it til you screw it up spectacularly’ …yet (see graph above for a somewhat more academic explanation of this phenomenon). Will you attempt to deftly side-step the query, get back to the round of press-ups that have been rudely interrupted by the question and hope the matter never ever comes up again? Or will you provide a ‘well, it depends’ answer and shut down the conversation faster than you can neck a protein shake on leg day? Maybe you would choose one of those options. However, if you’re faced with a situation where you genuinely don’t know what the answer to your client’s question is then I would recommend you start with this:

“I don’t know, but I’ll find out and get back to you on this.  Would that be reasonable with you?” 

This response, whether it’s been in my fitness or financial career, has served me well on countless occasions. Here’s a few reasons why:

  • You’re admitting you don’t know. This may be counter-intuitive, especially as the client is paying you some of their hard-earned money to receive your advice and you’re conscious of coming across as the gym-floor idiot. But I strongly believe it’s doing the opposite; – that it’s building, maintaining and/or strengthening rapport between you and your client. You’re showing that you’re human too.
  • You’re taking responsibility. If there’s only one thing you take away from this post I would ask that it’s this: take responsibility. From an organisational perspective I’d never experienced upward delegation until I worked in a gym. It was frustrating and fascinating in equal measure. It never ceases to amaze me that a lot of coaches/instructors/trainers claim to be doing the work in order to help others yet at times cannot or do not address client or member concerns. That they need to pass the matter to someone else. Whenever this happens a great opportunity to show you care has been missed. From experience the opposite tends to happen. The magical, mystical ‘someone else’ might get the message. They might – if time and existing demands allow – look into the matter. They might even be able to reply. Here’s the fact: If you don’t actively take personal ownership and responsibility you might as well say, “I don’t care.” Whether you think it or not, irrespective of whether you like it or not, that’s how your lack of action is perceived. Trust me. I’ve had enough conversations with upset members and colleagues to know this. I’ve even taken on clients this way, not through my hard work but through someone else’s willingness to drop the ball. I could probably write a book, never mind an article, on this subject alone. I don’t want to, so please, take responsibility.
  • You’re setting expectations.You’re making it clear you’ll take action and that there will be an outcome. It may be that ultimately you come back to an ‘it depends’ response. But at least now you know why ‘it depends’ and perhaps the conversation evolves.
  • You’re seeking permission, creating accountability and creating deeper rapport. By asking if your planned course of action is reasonable you’re creating buy-in to what you propose. Whilst you’ll look into the matter further, your client feels that (i) you’ve listened to them, and (ii) knows what you’re going to be doing to some extent. They feel they’re part of the matter and will appreciate the efforts you go to. It’s rare that when you ask someone if what you plan to do for them is reasonable for them to object. You’ll almost always encounter approval for what you’re proposing to do.
  • You’re not only addressing the question, you’re also addressing the client and their needs.  And just for the sake of clarity, it’s vital you do the latter.

Back To The Research


You have the unfathomable question from your client. You’ve made it clear that you’re going to have to look up the matter. Now what? Well if you’re wanting to delve deeper than your existing sources of knowledge then there are a few online options worth looking into. I’ve provided four such options below:

Google Scholar

Google Scholar works in much the same way as Google itself, with its’ searches focusing on academic publications and materials. To test it out I typed ‘tennis elbow’ into the search terms and the site produced a staggering 54,700 results. To narrow it down, the menu on the left hand side provides options to sort articles by date and whether you want to include patents or citations (Tip: for the best part you won’t want these so they can be unchecked). In my example doing so reduced the number of articles by over 10,000.

If you’re looking to do some specific research in regards to nutrition and supplementation then you might want to check out Go to their home page and type in your search terms. The website is extremely well organised and will give you key summarised information on your search term (I used ‘Coenzyme Q10’ as an example) as well as the number of references to the term in scientific papers (over 300 in this instance).

Public Library of Science

Taking a much wider approach is the Public Library of Science, with a myriad of scientific research. To give you some idea, I typed ‘fascia’ into the search field and the website produced 3,550 results. Out of interest I typed ‘foot fascia’ – even with such specifics the website contained 176 results.


As with the other references, when you go to the PubMed home page, you simply put your search terms into the search field to obtain a list of results. A quick search for ‘Vitamin K side-effects’ brought up 4,268 results which can then be further sorted by date, type, whether you wish to review (i) an abstract, (ii) free full text, or (iii) full text, and species. In my example, simply selecting ‘humans’ removed over 600 results from the initial search.

I Still Haven’t Found What I’m Looking For

Even when you find a research article or two you then need to make sense of them. It doesn’t need to be as harrowing an experience as you might be thinking it will be, especially if you choose to follow or use some of the information below.

When reviewing scientific research papers and articles I’ve used some of the techniques I discovered in ‘Brilliant Speed Reading‘ by Phil Chambers. Whilst the book can help you read faster, what I took from it was how to read smarter. In the book the author outlines where to focus your attention when it comes to scientific papers. Included in this are some of the following areas:

  • Title – What’s the paper about, is it appropriate for what you’re wanting to learn?
  • Abstract – The summary of the paper, its’ purpose, aims, methods, findings, etc
  • Key Definitions – These might be included. If not, or if there’s another term you don’t know then you can use a search engine such as Google to help you. Tip: A quick way to do this  – type ‘define:‘ in front of the particular word and then search the results. (Make sure you include the colon punctuation mark : if you do try this.)
  • Methods – For example, how did the researchers go about determining their population, how did they perform their research?
  • Results – What did the researchers observe? Were their observations expected or unexpected?
  • Conclusion – What have the researchers concluded? Do they recommend further research?
  • Citations – Details on any studies cited within the paper.

In addition to this it may be useful to look at any tables, graphs and/or diagrams that may be included in a research article as these tend to get to the core of the matter quicker than the written word. If there are shaded areas in the paper again this may be information that is summarised and therefore easier to grasp than wading through all the technical details.

When faced with a long section of information I will usually read the section heading and then the first and last paragraphs. Why? Chances are the key information; the introduction, summary and conclusion are in those two paragraphs. If I do then decide that I want to read the whole section then I have some context before I wade in.

Linked to this technique is something I refer to as ‘swim to the other side‘. If you wade into a section and feel like you’re getting out of your depth,  keep going. Don’t get hung up on the exact meaning and nuance of every single word. Instead try and gain an understanding of the key concepts and information. Try and absorb the main ideas. By the time you’ve reached the other side you may well understand more than if you’re treading water in the midst of the section.

Let’s Talk About Statistics

If digging into the technical details and statistical analysis of a research paper is something you want to do then I’d recommend reading the section on ‘Let’s Talk About Statistics‘ featured in this superb post by Tim Ferriss as a very good place to start learning about the concepts of p-value and null hypothesis.

Organising Your Research

Something that I’ve found helpful in reviewing research has been to use a matrix to write out my understanding and findings. I created such a matrix off the back of and in conjunction with my current studies and mentoring from Precision Nutrition. (That’s also the source of the disarmingly deceptive question.)  You can access and download a copy of it here.  Please feel free to do so.

I’ve created this matrix to be able to compare and contrast up to 4 research articles at any one time, to help me gather and organise my thoughts.  It’s essentially looking at research papers and articles from 5 perspectives.

  1. Comprehend – What are the main points in each study? What are the general findings? How would you summarise the studies in your own words?
  2. Analyse – Compare this (new) information to your existing understanding of the topic. What is new, different, contrary, etc to your previous understanding?
  3. Synthesise – When considered together, how do these studies add to your understanding of the topic?
  4. Evaluate – What conclusion(s) do you come to based on the (new) information?
  5. Apply – What key findings from these studies would you share with your audience?

Again, please feel free to use this resource, following the instructions at the top of the spreadsheet for creating and saving your own copy.

Standing On The Shoulders Of Giants

There’s one other precious source of information we might have a tendency to overlook, yet it may be one of the most beneficial to employ in our quest for knowledge – our peers and colleagues. How do they know what they know? There’s a good chance that they have reliable sources of information and can help you in your quest for knowledge. What’s more, they can make your learning come to life, discuss and challenge your thought processes. Don’t rely on them to do the work for you though, and ask more than once for their help if needs be. For they’re most likely very busy too and if you can demonstrate that you’ve taken some steps, no matter how small, to get to grips with the matter in question then the chances of receiving their input will increase greatly.

Over To You

Take anything you wish, from a long-held belief to the benefits of a certain exercise or training modality, and apply some of the options and resources above to it. How do you know what you know? How and why do you know that? What if there’s more to know? How can you find out more?  What if – heaven forbid – you have to reconsider your point of view altogether?

There’s only one way to find out…and you never know, you might even enjoy the learning process!

On Staying Focussed


A few months ago I was invited to present a health and lifestyle talk, the subject of which was my move from finance to fitness. The purpose of the talk was partly to share my story and also to take a look at some aspects of the health, wellness and fitness worlds that I thought merited a closer inspection. The Good, The Bad and The Ugly of those worlds. It was a great talk to prepare and present. Rather than take a normal Q&A session at the end, I had asked members of the club for whom I was giving the talk to submit questions in advance. The idea being two-fold; anyone that entered a question had an opportunity to win a coaching session with me, and also it meant that the questions could be handed out to the audience members to ask me. I was unaware of what might come up so it was a fun way to end the evening. One of the questions that was submitted, that I decided to make the topic for this post, was:

‘I’m interested to know, what is your top tip for staying focussed on the benefit of exercise?’ 

I thought this was a great question, as the person asking the question was already of the opinion that exercise was beneficial to them. I wasn’t being asked about the numerous benefits of exercise. Instead I was being asked about how to stay focussed on the benefit. For that person, staying focussed was the challenge. Not to ignore the context of the question and to touch briefly on exercise, my viewpoint is that all movement is exercise. I appreciate though that exercise tends to be associated with going to a gym or fitness centre and working out. So I chose to answer the question from that perspective, and below I’ve retained that example for illustrative purposes, though the principles outlined could be applied to any situation where adherence to a goal is challenging.

Essentially, my answer centres on identifying and understanding the underlying values that drive the behaviour. This can be done by using a series of questions to ask yourself. They are:

  1. What is the reason why you are exercising?
  2. What is the benefit you believe exercise is providing you?
  3. Why is that important to you?

These questions can be reduced to one question:

Why are you doing what you are doing? 

However, in order to arrive at that question it’s worthwhile going through the other three questions and providing some colour to them. After all, things are rarely black and white!

What Is The Reason Why You Are Exercising?

There could be a whole host of reasons as to why a person chooses to begin or to resume exercise. Weight loss, overcoming an injury, increasing lean body mass, training for a race and general improved health and well-being are just some examples. It’ll be different for each person, and could be a combination of factors. The important part is to identify the reason(s) or goal(s) for the action.

When it comes to goals, where possible and appropriate I like to help my clients set goals which are behaviour-based goals as opposed to being outcome-based goals. An example of an outcome-based goal would be to reduce blood pressure by 20 points in 3 months. An example of a behaviour-based goal would be to drink two cups of coffee a day instead of four. The key difference between an outcome-based goal and a behaviour-based goal is the element of choice and control you have. The decision as to whether to drink two or four cups of coffee is down to the choices made by the individual. The ability to reduce blood pressure levels could be at the mercy of a host of factors, some of which a person may be able to exert some control and choice over (eg: making nutritional adjustments) but also may be at the whim of external matters that there is seemingly little or no control over (eg: work-related stress).

Also, with behaviour-based goals it’s easier to identify obstacles and overcome challenges. If the daily coffee intake has gone down to three cups then first of all it is a step in the right direction and, through determining how that was made possible, finding the cause of the success, strategies for further success (in this case, reducing consumption down by a further cup per day) can be planned and put into practice. The behaviour is the process through which the (outcome) goal can be reached.

What Is The Benefit You Believe Exercise Is Providing You?

Now things get more interesting. The benefits of exercise are certainly numerous, but the perceived benefits of exercise that an individual expresses may be few. It may be that by exercising a person believes they will be better able to play with their children or grandchildren. It may be that the person believes that by exercising it will help them drop a dress size for an upcoming important event. It could be that a person considers exercise as a good way to socialise. The list goes on and on. Whatever the belief may be, being aware of it is to be aware of that person’s needs and wants when it comes to exercise.

From my coaching experience, I don’t look at a person’s perception of the benefits they are deriving from exercise through merely a professional or scientific point of view. For example, a person may be spending a lot of time in the gym on cardio machines with the aim of losing weight. If I approached the scenario simply from the basis of showing (off) how much knowledge I may have on the subject it’s not going to help. Unless they’re doing something I consider unsafe I’m not about to start correcting someone for whom maybe even just coming to the gym is a challenge, let alone exercising. For I’d be invalidating that person’s beliefs. I’d be, on some level, telling that person that they were wrong. I’m not going to ‘correct’ anyone. Rather, over time, new coaching concepts and tools can be introduced and integrated to further guide the person towards their goal in an empowering way. They can take in new information and with it be in a position to make better decisions. At the outset I want to listen and understand. To get to know the person, their obstacles and their abilities, not just the problem.

Why Is That Important To You?

‘Why?’ is such a powerful question. It really gets to the heart of the matter. In goal setting or adherence it speaks beyond our needs and reaches out to uncover our values. Our core beliefs. From moving through the process, identifying the reason and determining the perceived benefits of exercise now is when the driver of the action can be discovered. The why.

To illustrate the point from another angle, a dental appointment is something few of us look forward to. We know it could involve some level of discomfort. It may, depending on where we live, be quite expensive to receive dental treatment. It may be an inconvenience. But nevertheless we go to the dentist. Why? Because we acknowledge that it is important to have healthy teeth and gums – we place a value on it – and are prepared offset other values we may have around pain, money and time in order to ensure that the value we place highest (our health) is met. Our values and actions are in alignment.

As with the benefits, the rationale as to why exercising is important could be any number of things, but will most likely come down to one or two reasons for each person. It may be that a person wants to have fun when they exercise, or that they want to inspire their loved ones, or that their doctor has indicated they need to take action to offset the risk of a certain condition and they want to achieve something for themselves. In coaching, this is where I’ve found the greatest connection can be made and I look to facilitate an understanding for a client as to whether there is good alignment between their goals and their values, especially if staying focussed is challenging.

Staying Focussed – Will Tracking Progress Help?

Another possible option is to track your progress towards a goal. This can be helpful insofar as it can help you see how far you have come in respect to that goal, to see and recognise what you have achieved already. It can also help in terms of a ‘course-correct’. If by tracking you can see that progress is deviating from where you would wish to be then remedial action can be taken. Personally, I would look at resetting the goal, perhaps breaking the goal down into smaller goals with a greater chance of achievement, rather than be in a potential situation where you may be debating taking drastic, unsustainable or unhealthy action to meet a target.

If you find you are off course it’s important to remember two things: 1. you have taken positive action towards achieving something, you are doing it, and 2. be kind to yourself. Appreciate the efforts you have taken in making a positive change.


Next Steps

Staying focussed on your goals doesn’t have to involve super-human feats of mind-control, or require some secret skill possessed by the few. By going through the questions above, thinking about your answers and taking a few minutes to write them down may prove to be an extremely useful exercise. Read them out loud to yourself, or keep them in a prominent place if that helps you. Refer back to them as, over time, circumstances and values can change. Through being aware of your values and ensuring that your actions are in line with those values you can then move towards your goals with greater ease.

Give it a try, especially with a goal or behaviour that has proved challenging in the past. By doing so, you may even find that there is no need to focus at all.



rest, recovery and ranieri


‘My idea is that first of all the players need to recover and then to train’ – Claudio Ranieri.

At the time of writing this post, Leicester City FC are leading the English Premier League. In footballing terms, their rise from the bottom position of the table a year ago, avoiding relegation and now to be top of the league, is the stuff of fairy tales. Commentators, journalists and pundits have discussed, debated and argued over their rise and the means by which they have done it.  At the heart of the team’s success is their manager, Claudio Ranieri, a true gentleman of the game.

Last weekend I was listening on the radio to the build-up of a match and the subject of Leicester’s miraculous season was brought up again. Only this time I heard something new in the conversation. The panel were discussing what they, for the best part, regarded as something novel in Ranieri’s coaching methods- that he placed a greater emphasis on recovery than he did on training.

This got me thinking, not simply because I happen to agree with Ranieri’s approach, but because our default mind-set tends to be that in order to achieve something we need to work harder or work smarter. Yet how often do we rest harder, how often do we recover smarter?

The case for (more) rest and recovery

Exercise and movement exert stress on the body, and the extent to which they do is down to a number of factors, including the following:

  • existing level of fitness;
  • current volume of training;
  • current nutrition and hydration levels;
  • one’s mental and emotional state;
  • the intensity of the session; and
  • the amount and quality of rest and recovery beforehand and afterwards.

For the best part exercise related stress, the physical stress our body is placed under is very beneficial to us. It can help regulate energy balance, minimise or offset the potential adverse effects of lifestyle related illnesses and conditions, and elevate mood and metabolic processes to name but a few advantages.

However too much exercise, combined with inadequate rest and recovery, can lead to a host of problems in it’s own right. If you’re already feeling the effects of another stress on your body (eg: from illness) then, depending on the choice, duration and intensity of exercise, the stress effect of exercise could cause suppression of not only the exercise recovery process but the illness recovery process as well. The overall recovery time is increased despite best intentions to create the opposite outcome. Fatigue, susceptibility to illness, sleep, posture, diet – essentially your entire well-being – could all become compromised through this approach. To help make a further distinction on the matter it may be useful to think of your exercise sessions with respect to whether one is at the risk of ‘over-reaching’ or ‘over-training’.

Over-reaching versus Over-training

Over-reaching is not necessarily a bad thing, it’s more likely the result of one or two sessions for which the intensity was not best aligned with ability at that precise time. Over-reaching tends to be acute in duration. Over-training though is something you probably want to avoid. This occurs when there is a constant pushing of limits, when one may be ignoring the body’s warning signs.  Over-training is chronic in nature and duration and this can have adverse health implications, especially when it comes to our immune system.

The graph below, taken from an excellent article “Working Out When Sick” by Precision Nutrition, shows the relationship between infection (in this case upper respiratory tract infections) and exercise volume.


Essentially some exercise is better than none or too much when considering the effects on the immune system. This isn’t to say that you can’t have an intense exercise session. Rather it’s important to ensure you have a strong rest and recovery protocol in place to compliment it.

My exercise rest and recovery strategy

With my own training I presently exercise on two consecutive days and then have a day off. At first glance I have a 2:1 work:recovery ratio, hardly in keeping with the content of this post. However, in terms of days, I actually have a 1:2 work:recovery ratio. How so? I do this by training between, for example, 8am and 9am on Day 1, and then between 7am and 8am on Day 2. With Day 3 as a rest day, and knowing that I will train again at 8am on Day 4, I’ve given myself a 48-hour period of recovery. In my two training sessions there is only one exercise that I incorporate into my plan for both days, so even within my sessions I vary my routine to assist with recovery. Why? The reasons are that I want to be able to train injury-free, for my training to be effective, and in line with my current goals. Right now this strategy works for me. At the end of this month I will take a week away from my physical training to allow my body to have time for further repair and growth. I also monitor my Heart Rate Variability (I’ll be posting on this in the near future) on a daily basis so that I can address any unexpected variances that may otherwise impair my rest and recovery.

Within each session I’ve one eye on my goals for that session and one eye on rest and recovery. Here’s some of the strategies I use:

  1. I always turn up with a pre-written plan of the session. For me, I’ve started training the moment I’ve committed the plan to paper as I try to internalise the plan.
  2. I run through a series of fascial mobilisers at the outset of the session to check in and see how my body wants to move in the here and now. With this feedback I can decide whether my plan is line with my body. If not, I adjust where necessary.
  3. Within the session if I feel I need a longer rest between sets then I take it. I don’t compromise quality or technique over time.
  4. I always perform a cool down, either stretches, use of a vibration plate/platform and/or a walk afterwards.
  5. I eat as soon as is practical after my training. (I personally find it difficult to take on nutrients when training and so prefer to simply have water.)


The emphasis of this post has been more on the physical aspect of performance yet the principles can be applied to most endeavours. I’ve lost count of the times that I’ve solved a matter that was challenging me when I’ve not been consciously working on it, when I’ve stepped away from it. I’m sure you’ve had similar experiences. I take regular breaks when I study. In writing this post I’ve taken a break from it several times. I’ve gone from the physical (note taking) to the digital (computer) and back again throughout the process of creating it, allowing the rest from one medium to inspire the work on the other.

Do plan appropriate rest and recovery into your work and I’m sure you’ll be more energised, productive and happier with your subsequent achievements. So far at least, it’s working for Claudio and his team too!

can exercise be fun?


It’s typically around this time in January, the start of the third week, where the good intentions set for becoming healthier and more active in the New Year start to become challenging. Maybe it’s happened sooner than that for you, or maybe you’re on a roll with your health and wellness goals. Irrespective of where you are today I hope there’s something of benefit for you in this post.

To answer the question I posed in the title, my answer is yes. And I want to explain my own approach to exercise and coaching whilst providing you with references to two great posts that touch on some aspects of this as well.

First of all, to my mind any exercise should be all of the following:

  1. Safe;
  2. Effective; and
  3. Relevant to your goals.

The added bonus is when it is also fun. Challenging yet inspiring. That’s where the magic is. For I see exercise as being like a menu. Think of (i) your favourite and (ii) your least favourite food. Got them? Good. Now imagine, if you will, going into a restaurant where everything on the menu was a variation, a twist, on your favourite thing to eat. You could have the dessert first if you so desired. Are you going to go back again? Chances are you will. Now imagine a restaurant where they serve only variations of your least favourite food. Your food hell, your food kryptonite. Will you be going back? It’s highly unlikely. So, like a menu, exercise is about making choices; to make it fun where possible whilst sticking to the three key ingredients outlined above.

The superb post by Steet Fitness World on Callisthenics vs Gym Fitness may spark some thoughts on exercise for you, it certainly did for me. However, you may find yourself in a position where you aspire to having a challenging yet inspiring set of exercises but you don’t know (a) what exercises are appropriate for you, (b) which exercises are going to give you the biggest bang for your buck, and/or (c) how an exercise you perhaps don’t care for very much (like the menu, you know it’s good for you, but…) can be modified or progressed to meet your needs?

This is where working with a coach, or mentor, could help you. I may be biased, but from experience I’ve seen it time and again – people who work with a coach or mentor stand a much greater chance of achieving their goals. There are numerous factors in deciding whether to invest in working with a coach and Robert Way’s excellent post, ‘What is Mentoring?’  goes into mentoring in greater detail. For now, I want to give you three key things or factors I would recommend you look for in a coach:

  1. Someone whom you feel you have, or can build, rapport with.
  2. Someone whom will act as a guide, someone whose motivation is to empower you. I strongly believe in the saying, ‘People don’t care how much you know until they know how much they care’. It wholly applies here, coaches should be caring.
  3. Someone whom can hold you accountable.

If you’re a gym member then you’ll appreciate that a  gym can be an intimidating place for a lot of people. So how do you go about hiring a coach if you don’t know where to start? The following may help as a guide to get you started.

  1. Try some classes, especially those taken by staff whom also work as coaches. See first-hand how they motivate and inspire without having to make any commitment.
  2. Ask fellow members. Which coaches do they like, and why?
  3. Be curious as to the outliers, the coaches whom seem at odds with the prevailing environment. Chances are they are doing something different. Talk with them, find out if they can help you with your goals.
  4. Remember, you’re the customer. If a coach isn’t helping you towards your goals in a way that you consider is safe and empowering for you then either hire someone else or join another gym. The power lies with you.

If you are struggling with your health and wellness goals then it’s important to be aware of this: relapse is a natural part of change. It’s OK, it can be a part of the process. This is something I will write about in an up-coming post, providing some tools and tips to help you with relapse. Has this happened to you? If you think you’ve relapsed in your wellness goals or resolutions then all I would ask you to do is simply acknowledge the fact, accept it has happened and resolve to resume the healthy habits you had already started. Be kind to yourself.

Please check out the two linked posts, have a great weekend and, irrespective of whether you’re exercising, have fun!