Duties

There are some minor things I require of you to make this partnership work well:

Always tell the truth.

If you miss a workout, if you had a party, if you binge on 2 family pizzas, that’s OK. We are human , and stuff happens. But I need to know so I can effectively move you towards your goals. I’m not here to judge, I’m here to help you.

Weekly check-ins

You have to film yourself giving a weekly summary of how the week went every Friday. You will likely have a Facebook group with you and me, and that’s the best place to post it. Just point the phone to you and talk about how the week went for a minute or two, don’t overthink it. You can structure your check-in in whatever way you see fit, but here are some ideas if you want something to get started:

• How did the week go?

• How were your food choices and macros?

• What was training like?

• How was the recovery outside the gym? (Sleep/Stress)

• What did you do well this week?

• What can you improve?

Progress pictures

While this isn’t mandatory for people who are very self-conscious, I recommend taking regular progress pictures. Take them at the end of every training block before the deload (this usually means the 4th or 5th week of your spreadsheet). If you are dieting, if you would like, you can take them every other week.

Make sure you take the pictures in a place where you can replicate the same lighting (like your bathroom). Take relaxed pictures from the side (put your arms forward or backwards so they don’t get in the way), from the front, and from the back. If you want to, you can take additional pictures while flexing. Post the pictures in the group with your weight on that day.

Weight tracking

You need to track your body weight with a scale. Each morning after using the bathroom, weigh yourself with the least amount of clothing possible. Don’t eat or drink anything before the weigh-in.

Spreadsheet

You need to fill out the sheet every day, this is very important. Almost everything about the coaching is done through the spreadsheet and should always be updated. This both helps your accountability and also makes sure that I have all the data I need to adjust your plan in the best way possible.