All Signed up with Muscle & Bustle? Yay, here's what's next!

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Welcome!

Congratulations on making your commitment towards a healthier life!

(links are blue)

Aneesha's Welcome Video

If you're working out from home, here is the link to my blog post about cost and importance of having equipment: Basic Equipment Everyone Needs

Items to have:
1. Athletic shoes
2. Water bottle
3. Hand weights
4. Resistance bands
5. Exercise mat


True Coach app

- Upload initial photos & progress photos
- Weight & Height
- Metrics / Records
- View & Complete Work outs
- Video Tutorials for each exercise
- Your results, comments, videos/pictures for upload
Accessing account for the first time / accepting invite: FROM TRUE COACH

Aneesha's True Coach app Tutorial

Optional extra links from True Coach:
True Coach Client Tutorial
How to Upload Videos

Evolution Nutrition app (Nutrition Coaching)

- View weekly meal plan samples
    - Can be assigned or self-serviced
    - Grocery lists
    - Recipes
    - Nutrition labels
    - Portion guides
    - Calories & macronutrient information

Aneesha's Evolution Nutrition Tutorial

My Fitness Pal video Tutorial to be added at a later date*

SMART GOALS

SPECIFIC

MEASURABLE

ACTIONABLE

REALISTIC

TIMELY


Goals are easier to achieve if they are specific and clear in purpose or outcome. 
This helps you figure out where to start and how to get going!


A measurable goal is one that can be tracked. This allows you to see progress.
 It’s also how you know when a goal has been completed!


Is it a goal that you have to take some sort of action to achieve?
 This ensures that there can be steps and changes made, within your control!

Don’t set unrealistic goals.
 It can cause undue stress or a feeling of overwhelm.
 The most successful goals are ones that you know that you can achieve. Not to say that it should be too easy though!

Setting a date will help you stay focused and motivated. 
If you have a deadline, you will work more diligently than if it’s just treated as something you want to do eventually, at some point in time, or another.

Example: I want to improve my endurance and the way i feel doing activities with my friends/family


by losing 10 lbs;


through healthier eating and/or working out

(pause and ask yourself: is this a goal that can be achieved through reasonable and healthy steps?)

by my summer trip to Hawaii in 3 months!

I no longer want to be considered obese and need to hold myself accountable

to losing weight and getting my body mass index below 30;

by seeking the help of a coach to keep me motivated, check in on me, teach me healthier eating, and/or assign me workouts

(When calculating weight loss and time, a reasonable ratio is 1 lb per week - This can be done by consuming 500 less calories than you burn per day)

I will reach this goal one and a half years from now on MM/DD/YYYY!


Now, set your SMART goal & write it down!

I will ask you if you did it!

And you have 2 forms to left to complete!



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