Dmelite

    Lessons from over 10,000 PT sessions

    Today I am 34

    So thought I would come up with a long-form lesson based email today speaking from experience

    I reckon I have now coached over 10,000 1:1 or group coaching sessions over the past 11 years

    Averaging roughly 30 sessions a week, 42 weeks of the year and done over 8 years is 10,080 so plenty of experience to go on

    Last 3 years has been more scattered with Covid

    & Being more hands-on business side but I have and am still going coaching plenty which, I still love!

    Here are 9 of the most important things I have picked up on over the years:

    #1

    Stop trying to lose weight

    Instead, set a lose body fat and gain lean muscle mass goal (something we measure in the gym)

    The number on the scale might not change, but your BODY will

    #2

    No “zero” days

    Zero day being when you do nothing and don’t move at all. Avoid those

    And that does not mean don’t take time off or don’t rest

    You’re still advancing if you hit 7k steps per day minimum

    #3

    Cardio for general health

    Run to build lungs
    Run to strengthen your heart
    Run to improve mental health
    But don’t run to lose weight
    Cardio is not a good way to burn fat but an excellent way to get healthy

    As are rowing, cycling, hiking etc

    #4

    You’ll never have more ‘free time’

    Most people fit in workouts when they have ‘free time’

    Then they ‘get busy’ and stop

    The best time to START is when you’re busy

    Learning how to fit it in when times are tough means you’ll stick it out when things happen outwith your control.

    #5

    Imperfect starts are better than perfection inaction

    The fittest people didn’t wait until they had the perfect program

    (it doesn’t exist anyway)

    They simply started and adapted as they went. Want to improve your fitness? Get started with that you have.

    #6

    Structure your training SMART

    3 days per week – full body every day

    4 days per week – upper body / lower body

    5 days per week – upper/lower/isolation work and cardio intervals day

    …and so on

    #7

    Exercise is so much more than it looks

    It also results in:

    Stronger bones
    Less anxiety (action alleviates anxiety)
    Sharper cognition
    Better sleep
    Decreases health risks
    Improved confidence and energy = better life

    #8

    Alcohol WILL slow you down

    But enjoy life

    We train to enjoy social time to enjoy a beer, wine or lunch out

    But don’t abuse it.

    #9

    Comparison

    Don’t compare your fitness to mine or anyone else

    We all have our own story

    Every story has a different narrative, setbacks and chapters

    …Just keep writing your own and stay in your own lane

    But to play devil’s advocate (as my wife Aimee tells me I’m great at!)

    Pick the good and the bones out of what people are doing that are ahead of you

    And always remember to look and how it can help you…not deflate you

    Hope that helps

    Dan

    About the Author lisa

    Leave a Comment: