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Goal Setting For Clients and Fitness Trainers

Trainers: Make change important to your clients: Learn How Now!Change into Thin

There are five areas I like to concentrate on when creating a weight management program:

1) Goals and Motivation, 2) Nutrition, 3) Strength Training, 4) Cardiovascular Training, 5) Feedback and Accountability.

Why should you take the time to create a goal?  Writing down a specific goal will help you stay focused.

If you don’t have a goal, how do you know when you have met your goal?  I like to start by asking my clients:  What do you want? (Goal)  Why do you want this? (Motivation)

How do you create a goal, or an effective action plan?  A good format is a SMART goal.  SMART is an acronym for:

Specific – clearly defined goals
Measurable – set observable goals in which progress can be assessed
Action plan organized – clearly describe goals with dates for certain levels of  achievement to keep client motivated.
Realistic – set tangible, practical goals
Timed – set monthly goals to allow the client to adapt to a new stimulus and observe changes.
As stated on page 32 of NESTA Personal Fitness Trainer Certification Workshop Workbook.

 Example:  When Donna came to me, she wanted to lose her middle.  These were her stats.
Age: 62
Height: 5’ 6”
Weight: 140#
%Body Fat: 35%

Donna’s SMART goal:  I want to lose 20# by May 15 (6 months), to look good for a cruise.

Donna now has a 6 month goal.  Next, we need to break down this goal into manageable pieces, such as how much should Donna eat and how much exercise should she do?

Donna wants to lose 20 pounds in 6 months.  This means that she needs to lose about 3 1/3 pounds/month or between 3/4 – 1 pound/week.

Since Donna wants to lose fat, the bottom line is to achieve a caloric deficit.  There are 3500 calories in one pound of fat.  A reasonable goal is to cut 250 calories from diet and increase exercise by 250 calories which together equal a reduction of 500 calories.  Do this for seven days and you will be losing a pound a week, 500 calories x 7 days = 3500 calories (equals 1 pound of fat.)

Let’s start with how many calories does Donna need to just maintain her current weight.  Using the Mifflin-St. Jeor Equation will give us an accurate measure of her Resting Metabolic Rate (RMR: how many calories Donna expends per day to breathe, eat and her daily activities).  This equation takes into account weight in pounds, height in inches and age.

RMR(F) = 9.9(Wt # ÷ 2.2) + 6.25(Ht inch x 2.54) – 4.92(Age) – 161
RMR(M) = 9.9(Wt # ÷ 2.2) + 6.25(Ht inch x 2.54) – 4.92(Age) + 5

Donna’s RMR is 1212 cals.  We need to adjust her maintenance calories to include her daily activity level.  Using the table below we find Donna to be moderately active.

For Donna to lose 1 pound of fat a week, she will need to be eating 1628 cals/day.

_1212 cals __  x  __ 1.55 ___  =  __ 1878 cals ___  –  __ 250cals/day ___  =  _ 1628 cals/day __
Current RMR      Activity Level     Maintenance Cals       Calorie Adjustment        Daily Caloric Recommendation

What should Donna be eating?  Nutrition is a balance of the macro nutrients (Carbohydrates, Protein and Fat).  The USDA recommends the following amount of food for 1600 cals/day:

Fruit:    1.5c
Veggies:    1.5c
Grains:    5 servings
Meat/Beans:    5 oz
Dairy:    3c

Donna’s SMART goal:  I want to lose 20# by May 15 (6 months), to look good for a cruise.

First piece of Donna’s SMART goal:

I need to eat 1628 cals/day (1.5c fruit, 1.5c veggies, 5 servings grains, 5 oz meat/beans and
3c dairy.)

Next, Donna will be increasing her exercise which will give her a larger calorie deficit.  We will be using the NESTA System: 1.) Assess, 2.) Design, and 3.) Instruct.

First, we must assess Donna’s fitness level using NESTA Health, Fitness History Questionnaire (first session, first 30 minutes), NESTA PAR-Q (prior to any exercise and assess the kinetic chain and health components of fitness (first session, second 30 minutes) as stated on page 17 of NESTA Personal Fitness Trainer Certification Workshop Workbook.

Second, we will need to design an exercise program using the NESTA Basic Format:

Warm-up/Flexibility (5-15m)
Resistance Training (30-60m)
Cardiovascular Training (2-45m)
Cool-Down/Flexibility (5-10m)
Summarizing Donna’s SMART goals, breaking the large 6 month goal into smaller more manageable daily/weekly/monthly goals.

Donna’s SMART goal:  I want to lose 20# by May 15 (6 months), to look good for a cruise.

First piece of Donna’s SMART goal (nutrition to give a 250 cal/day deficit):

I need to eat 1628 cals/day (1.5c fruit, 1.5c veggies, 5 servings grains, 5 oz meat/beans and
3c dairy.)

Second piece of Donna’s SMART goal (exercise to give a 250 cal/day deficit):

2.    I need to follow my exercise program 3-5 days/wk as given by my Personal Trainer.

Third piece of Donna’s SMART goal (feedback and accountability):

My Personal Trainer will weigh and measure my percentage body fat every Friday to see if
I’m meeting my goal of 3/4 – 1 pound of fat lost/week.  We will make adjustments as
necessary.

By:  AJ Chung CPT NESTA/ACE
ajchung-goltermann.blogspot.com/

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