Online fitness coaching, has exploded over the last couple of months.  

Gym closures has exponentially increased demand for home workouts and gym equipment, and top-quality programs, to guide you to your goals.

Whether it be my group online coaching—such as my ⭐️ START HER FIT KIT, individualized 1-to-1 online coaching, or my nutrition guidance,  there are certain expectations, that apply to all coaching situations.

This post will clarify online coaching, expectations and recommendations on how to get the most out of the online coaching experience. 

With online coaching, communication is on-going with weekly or bi-monthly check-ins.  Check-ins are on a day of the week,  generally, Monday to Friday, and reminders are set up in your personal calendar.  

This means, a block of time, is allocated to adjust or modify, or design your programming, specifically for you.  All check-ins should be submitted and in my inbox by 8 am, on the day of your check-in.  

It is recommended to submit your check-in the night before, to ensure a timely response. If you submit after the deadline or late in the day, it will be reviewed, the following day.

✅ Please send in your check form, before the 8 am on the day of your check-in

❌ If submitted after the deadline, it can delay feedback.

Online coaching by definition is personal fitness coaching delivered online, through the use of my app, message or phone calls. Online coaching hours, vary, but generally it is between the hours of 6 am to 3 pm.

This time frame means, it is the best time, to message – through my app, or Facebook.  Response time is prompt, during these hours, unless physically with a client, or on a conference call.

Messages sent after 3 pm, will be answered later that day, or the next day, as my role as mom begins at 3 pm.

✅ Best time to text/message to receive a prompt response-between 6 am and 3 pm, Monday to Friday.

❌ Please do not text me while you are at the gym, asking about subbing exercises, or asking if there is an ‘update’ or specific foods, you should buy as you are going shopping in 5 mins.

I coach, mentor, and teach.  I design your training and nutrition program, teach further information to develop your toolbox of fitness knowledge, and guide you to your results.

I am passionate about your learning and seeing your progress toward your goals, in a safe, and realistic manner.

I encourage you to ask many questions for clarification on why we are doing things a certain way.   Mistakes are apart of the journey, and we use them as learning opportunities, to find the right fitness formula for you, your goals, and lifestyle.

✅ Ask questions, lots of them. I can always tell you ‘why’ if you ask. This is what I am here, for, to help get you the correct information as it applies to you.

❌ Hold back on asking questions, for fear (false expectations appearing real), thinking you are bothering me.

Email and social media, has made communication, easier, and quicker, however, it has overwhelmed us, with a number of ways, we can get a hold of each other.

Here are the frequently used communication methods:

• In the app – texting, messaging, videos, screenshots, and voice messages.
• Facebook – messenger, videos, voice mail, and screenshots
• WhatsApp – like Facebook, wifi-enabled – chat, photos, video, screenshots
• Direct Text – quick, shorter videos, and photos, screenshots
• Face book business page-an extension of the Facebook messenger system (most times I just add you on my personal page)
• Email: contactallison@yahoo.ca

✅ The message system in the app/Facebook is the quickest. Email, and WhatApp coming a close second.

Logging is a way to track progression, see milestones, look for patterns, or possibly regressing in your program.

Nutrition can be overwhelming, and complicated at times, so learning about calories, macros, and substitutions takes time and practice.  

Body progressions, we track girth measures, weight, and progress photos – front, side, back, side in clear good quality lighting.

Workouts can be logged in the app, or on paper.

“What gets measured gets managed”

✅ Track, your workouts/nutrition to help establish a baseline, and allows us to troubleshoot when needed.  

❌ Skip out on tracking your workouts/nutrition.

Adjustments to a program, are based on a number of factors, including your biofeedback, and current results.

If you are getting results, more of the same is a good strategy.  If it is not broken don’t fix it. 

Making progress is a series of, small consistent changes over time.  This means, tweaks or minor adjustments, could be made to a program, but huge massive overall is generally not necessary.

✅ Progress is the best result. If your program is working, we change very little. 

❌ You do not need a new nutrition and/or training program each week to see results. 

You are expected to commit to the training minimums and apply the nutrition, to the best of your current ability.

• I expect you to try, even when it is hard.
• I expect you to make the best choice in the situation you are in.
• I expect you commit to the process.

“There is never a perfect time to start, AND it is always a good time to keep going”

There is a reason why most challenges are 21 days, 80 days, one month – they expect you to quit, and then try again.  I want you to start, and keep going.

✅ Comment to the process; trust that it works. 

❌ Don’t quit.

Coaching is an investment. A variety of services and programs are offered, including one-off programs, 4-week commitments, as well, as on-going coaching and support programs, including contest prep.  

Online 1-to-1 coaching is an investment in accountability, individualization, knowledge to further your understanding, program structure, and support.

Coaching Packages include:

• • Adjustments for training and/or nutrition
  • Support and Guidance
  • Best Practice | Tips & Tricks
  • Training education and technique verification
  • Nutrition design and wellness coaching
  • Resources

Group online coaching follows a different structure,  as we are coaching the group vs the individual.  Group online coaching, can get you ⭐️ started and moving in the right direction, at a lower price point.  

Individualized coaching is about the individual – you – and your goals.  It is 100% completely designed for you.

✅ Whatever your budget, commitment level, or experience, we can find the right program & support for you.

❌ If you only see the $$ you are spending; start with my forum/Facebook page, as it is the lowest level of investment, with oodles of information.  When you are ready you can upgrade, or change your package.

As a parent, the balance between work, and family life, is a constant adjustment. 

With online coaching, I could be online 10 hours a day, 7 days a week, however, that is not a life.   

There may be an expectation of 24-7 service, however, I do have a family, still, compete, need sleep, and some socialization.  I am not online 24-7 and even recommend to my clients, to set online limits, to help manage stress, and work/family life.

 Time is our #1 limitation. There are just not enough hours in the day to achieve it all.  I am sure many of you out there can relate.

Current Schedule:

3-6 am  workout, blogging, reading, coffee, dog ☕️ 

7-9 am morning routine, kids, drop off, daycare

9-3 pm client work

3-7 pm family/school

7-8 pm prepared for next day

8-9 pm  bed

Weekdays can be very structured, and weekends are for family and other business-related tasks, creativity, and some recovery.

✅  I am an online coach and a real human.

❌ 24-7 online coaching is a myth.

I make mistakes. I am a team of one.

If you see something in your program that does not make sense, I encourage you to ask for clarification.  “Hey Coach, I have a question about…“

Absolutely, ask, when things seem unclear.    You are 100% not bothering me, and this is what I am here for.  

✅ If you see a mistake in-app or program note that you don’t quite understand or need clarification, let me know about it.  Screenshot it, and send it to me.

❌ Don’t wait. I will never get upset or mad, as we are a team, working together to get you to your goals.