So with a few clients finishing up their first 8 week program, I wanted to create a scorecard which would summarise their time during that training block and put their performance into numbers to find out where they did well and future areas of improvement.
This scorecard will also help future clients direct their efforts and motivation into the right direction, helping improve their exercise and lifestyle habits without wasting energy on things that don't matter as much.
You will notice it does not include things like 'did you drink?' or 'did you eat chocolate?' The program is designed to be flexible and what I have found is two things:
- People can usually fit these in, in moderation and still get awesome results
- That if people put a focus on the criteria below, combined with the weekly check ins, they are usually motivated to pick better food options, drink a little less, exercise consistently and overall make better lifestyle choices.
While the score is a good indicator of what happened over time in the program, it is important to note that you don't need to get 10s to be successful. Life gets in the way and while we would want perfect 10s on each of these, it is just not possible. However knowing what the criteria is and what you need to do to jump back on track, will help you score well and ultimately keep you on track after any setbacks.
The scorecard is below.
The scorecard is broken up into two separate parts, exercise and nutrition. Each has three seperate components to it, here is a breakdown of each.
Completed workouts: This one is simple. Did you complete your workouts? Half of getting to a fitness goal is consistently turning up, nail this bit and you are on your way.
Monitoring Intensity Levels: Did you complete the workouts as prescribed? Did you push when you were meant to and did you hold back when you needed to? Part of a balanced long term program is finding a balance in your intensity throughout the week.
Entering in your workout results and checking in: Did you complete your spreadsheet after each workout and organise time for a check in each week? This criteria is more about buying into your own program and your own results. If you don't fill in your sheet and prioritise a time to check in you are less likely to succeed and care about your own results compared to someone who does.
Completed food diary: This criteria is similar to the first of the exercise criteria. Did you enter in what you ate? It is quite hard to make changes if you have no idea what you are eating or how much you are eating. What might seem as 'not much' may be putting you into a calorie surplus. Simply putting it down makes you aware of what you are eating and means you can make adjustments if you need to.
Hit Calorie Goals: Did you hit your calorie goals? If you want to lose weight you need to be in a calorie deficit, if you need to gain weight you need to be in a calorie surplus. Consistently doing this will make your weight change over time.
Hit Protein Goals: If you are able to hit your calorie goals and protein goals you will be able to maintain or build more lean muscle. Protein can also leave you feeling full, meaning you are less likely to over consume carbs or fat.
Hope this helps the guys currently on it and for those thinking about joining the program. Even if you are not, applying this yourself loosely will give you serious results!
The program combines both nutrition and exercise, however can include just the one area if you have a specific goal in mind. If you have any questions about the program, shoot me a message!