Your clients will be more likely to succeed if there is a tangible reward … and even more if this reward is available in the short-term
The 30-second article
• Although challenges are great to help a client commence training or return to training after a break , they can also create unrealistic expectations about how quickly changes in the body are supposed to occur
• The brain prioritises and values short-term goals and rewards over more distant , longer-term ones , meaning that a burger or a sleep-in can take precedence for your clients over adhering to their goals
• Because most health and fitness goals are larger and long-term , breaking them down into micro-goals that are rewarded will enable your client to feel as though they are progressing , thereby encouraging maintained interest and adherence .
and regular check-ins come into play to keep your clients focused and committed to their larger goals .
This means , for example , that if your client ’ s goal is to drop three dress sizes , but they are new to training and food choices are an issue for them , then the long-term goal of the three-size drop needs to be broken down . This can be done in several different ways . Obviously , each size dropped , or decrease in body measurements , is one way to do this , but even so , your client might stagnate for a while at one size and start to lose interest if no progress is seen for some time .
This is where goals such as not missing any training sessions , sticking to a healthy and balanced diet for a whole fortnight and other smaller goals that they can constantly
Your clients will be more likely to succeed if there is a tangible reward … and even more if this reward is available in the short-term
work towards will help keep them focused . These smaller goals can be regularly achieved , which allows for consistent celebrations of the little wins . This will help increase the feeling that they have what it takes to be able to achieve their longer term goal , which will in turn increase their adherence and motivation to stay on track .
The more experienced your client is with setting long-term goals , particularly within the context of health and fitness , the less you will need to break this down . Conversely , beginners will need very small and regular micro-goals to keep making progress without feeling overwhelmed by the perceived enormity of the goals at hand . Generally , when setting micro-goals with a client , start small and take on their feedback – if the micro-goal seems too easy then break it down less , and if it seems intimidating or unachievable , then break it down further .
Plan the next goal to avoid regression
Finally , as a trainer you always need to think ahead . When your client is approaching the completion of a goal then this is the time to start setting the next one . Take the time to celebrate the completion of the goal , as this is a huge achievement for your client , but ensure you have
the next goal in sight . The absence of a next step can send many people tumbling off the wagon , as no direction can prompt a regression to old habits . Don ’ t wait for the completion of the previous goal – get in ahead so that there is already something to keep the client focused during the celebration period .
Goals should drive your work with every single one of your clients , and these need to be personalised to their needs , including how you structure the goals for them . Based on the client ’ s individual personality , determine the amount and frequency of micro-goals to keep them interested , challenged and invested in their training .
Susy Natal is a Sydney-based performance coach , wellness writer and personal trainer with a background in psychology . She works with a varied clientele , from beginners through to competing athletes across multiple sports . susynatal . com
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