Archive for Who to Trust

Good Coach vs. The Right Coach

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Looking back on our lives, I’m sure each one of us can think of a teacher we had in school that really impacted us in a different way than the others. That person was someone we looked up to, wanted to impress, taught us lessons, and made us ultimately feel good and empowered.

I also would bet that there was at least one teacher you had that you just didn’t jive with at all. It didn’t necessarily mean they were a bad teacher, it just meant that there was something that didn’t work between the two of you. Maybe the way they taught you wasn’t the way you learned best. Or maybe their way of giving criticism had a negative effect on you.

Just like academics, this holds true in health and fitness as well. There are literally 10’s of thousands of coaches out there. Some good, some bad, and plenty in between. If we narrow it down to the good coaches out there, we can safely say that there is someone out there for everyone.

A Good Coach

A good coach is someone who has education, experience, and a genuine interest in helping their clients succeed. They have spent their time researching and learning best practices, put them in action successfully, and grown a business that allows them to help others.

The Right Coach

While there are plenty of good coaches out there, the right coach will be different from person to person. The right coach is someone who has all of the qualities of a good coach, but in specifics to you, has some additional qualities. Their values align with yours, their way of operating feels good to you, their methods are something that you can manage, and most importantly, you get along well.

Coaches Benefit from Coaches

I’m a firm believer that coaches need coaches too. I don’t care how well educated you become, there is always more to learn and an added accountability from having a coach that you don’t get on your own. I actually would shy away from any trainer or expert that tells you they don’t “need” a coach because they are a coach. They may prefer not to have one, which is totally fine, but if they claim that it wouldn’t be useful or that it isn’t necessary because they know everything, they probably don’t know very much. A teacher never stops learning. In fact, I’ll take that one step further and say that any intelligent person will never stop learning because they are smart enough to know they don’t know it all.

With that said, even before I was a trainer or coach myself, I had many coaches. It started with my flag football and baseball teams growing up. I had several different types of coaches. Oddly enough, my favorite ones were the type of coaches that yelled at me when I made an error. They weren’t total dicks, but they definitely let you know when you weren’t doing your best. I could appreciate that because at the same time, they gave me praise when I did well. The coaches I didn’t like were the ones who didn’t take the games very seriously. They were the “don’t worry, you’ll get it next time!” type of coaches. I didn’t learn anything from them because all they cared about was making everyone feel good. I hated feeling more competitive than they were and those teams never did very well (shocker).

In-Person Coaches/Trainers

My first personal trainer gave me the best foundation I could ever ask for. Even though I was a total pain in the ass, he was always (and still is) there for me whenever I needed anything. THAT is a good coach. He was never one to just “give me a trophy”. If I did something well, he told me. If I was sucking it up, he told me.

My next trainer was at a different gym since I had moved and it was during a stage I like to call the “I’ve been training for a year so now I know everything” phase. Seriously guys, I got a little ahead of myself. (Side note: Bret reminded me just a few weeks ago about the time I went back to his gym with all the “cool new things I learned from my new trainer”. I think I actually told him that I was thankful for the “beginning stuff” he showed me, but that my new trainer was showing me more advanced stuff. I cannot believe he didn’t slap me! I think I’m lucky I was cute.) Anyways, this trainer was the type of trainer that just pushed me to my limits every workout. I really liked training with him and he was a big help in getting me ready for my first NPC Bikini Competition. He didn’t make it easy and he never let me give up.

This is where things went down hill. The next trainer I had (about 3 years later) was an IFBB Pro (which shall remain nameless). She actually didn’t even charge me beyond the 1st month she coached me and was quite honestly the worst coach I’ve ever had. She gave me a restrictive diet to follow that was about 1200 calories per day and consisted of mainly veggies, chicken, fish, and egg whites. Surprisingly, I couldn’t stick to it. The workouts I did with this coach were “fancy” but didn’t make me work very hard. It felt more like she was trying to show off than anything. I would leave the gym sweaty, but the constant “you’re doing great! great job!” got old quickly.

Because of this lackluster experience, I moved on to another trainer that was recommended to me. This might have been even worse. The workouts we did were cookie cutter and involved constant high reps with no consideration for form. I seriously felt like a bunny rabbit jumping from station to station (literally…these workouts were about 80% plyometrics) and I’m not even sure my trainer was in the gym half the time I was doing these workouts. Bye Felicia.

The last trainer I had before moving to LA was Karl. He is a former competitive power lifter and has really helped me to perfect my squat and deadlift form. He is so in tune with the human body and so practical that sometimes I wonder if he’s human. Talk about giving it to you straight. There were times I’d be working out on my own and Karl would grab my workout log and just look at me. He’d say “why are you doing this?” and I’d feel myself stumbling with my words to try to find out the answer he was looking for. Needless to say, NOTHING is sugar coated with Karl. He tells it like it is and I know I’m in good hands with him.

Online Coaches

I’ve since had 3 different online coaches and this is where the idea for this post came about. All 3 coaches are fantastic coaches. I don’t have one poor thing to say about any of them, but I can clearly see why 1 of the 3 has helped me actually see results and progress. Yes, I realize that me not seeing results or progressing is on ME, but there is also a correlation between the coaching styles. While I don’t want to get into their coaching styles since it is irrelevant, I do want to highlight the attributes that I believe are making me successful with my current coach.

1. Trust. I’ve been following him online for a long time. Probably 5-6 years, actually. I’ve read multiple articles written by him, seen his personal FB posts that resonate with me, and chatted extensively with him before signing on with him. Because I know his track record, I feel a compelling urge to impress him. Knowing he has had so many clients come in and out of his life, I want to be one that he remembers. This has helped me to push myself harder than I have in a long time.

2. Honesty. In our first conversations, he was extremely realistic. He didn’t try to massage me into being his client or tell me what I want to hear. In fact, he told me the opposite. He gave me the harsh realities and expectations. He didn’t leave anything out and told me just what it would take for me to achieve what I wanted. He also helped me refine my goals, as what I had in mind wasn’t totally realistic either.

3. High Expectations. He doesn’t allow me to be anything but my best. Great example: I sent a video to him of my front squats last week. I was really proud of this video and was excited to hear his feedback. Unfortunately, I had not followed what he had told me and he called me out. So what did I do? The very next workout, I made corrections and sent it back over. I appreciate this completely. High fives are EARNED, they are not handed out.

4. Methodology. While macro counting is a fantastic method for fat loss (and oddly enough what I do with 90% of my clients), it actually wasn’t right for me. I found it harder to manage and instead, I eat a pretty simple meal plan each day, with flexibility in my post workout meals. It’s the best of both worlds for me. There is consistency, ease of preparation, and I do get to fit in treats each day, so I don’t feel deprived.

Applying this to You

While these traits are specific to me, it can help YOU in the search for the right coach. Along with seeking out someone who is experienced, educated, and has a proven track record, ask yourself these questions:

  • How do you learn best?
  • What is your current lifestyle like?
  • How do you handle praise and constructive criticism?
  • What did your favorite teachers/coaches have in common? Look for those qualities in a coach.

Just like in love, there is someone for everyone. What’s right for one, may not be right for the other. Take your time when looking for a coach and don’t base your decision off of progress pictures or testimonials. Read that coach’s material, spend time messaging with them to see if your personalities work well together, and get an idea of their methodology before you jump in. Having a coach can be a GAME CHANGER, but if you don’t have the right coach for you, it can be a giant flop.

Have you had a good or bad experience with a coach? Share it in the comments.

Liked this article? Check out Who Should You Trust?

Lizzy Ostro is a NASM and AFPA Certified Personal Trainer with over 8 years of experience. She is currently working on her NASM FNS Certification and currently trains clients out of Santa Monica, CA as well as providing online coaching to clients across the U.S. 

 

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5 Fitness Myths: DeBunked!

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As if the fitness industry didn’t have enough misinformation floating around, the internet has brought it to a whollllle new level. Now anyone with a computer can suddenly become an expert and give advice. It’s pretty scary when you think about it. Who are these people you’re taking advice from? Do they ACTUALLY know what they’re talking about? Or do they just have a fit body and an Instagram account?

If I see ONE more post about how a WRAP is going to tighten you up and make you lose weight, I’m going to vomit. What will be next?

Anyways, instead of ranting (which I’m really good at, by the way), I’m just going to de-bunk some of the myths that I STILL see floating around the fitness world. I thought for sure these would be extinct before now, but they’re not. As a fitness advocate, I feel it is my duty to remind everyone of these 5 myths that we MUST get rid of for GOOD.

SO, let’s get right to it:

1. More Exercise is Better.

overtrainThere are still plenty of people that believe that the more you work out, the better off you’ll be. The whole “sweat a little bit each day” has become “if you’re not doing work you’re lazy”. It’s not surprising that so many people are stuck in this mindset. After all, we’ve got fitness role models all over the world proclaiming #nodaysoff and shaming anyone who DOES take days off. Let me speak from experience here: TAKE DAYS OFF.  I, myself, used to be one of those people that didn’t. I worked out 6-7 days per week, lifting AND doing cardio. Sometimes I even did MORE than just lifting and cardio in one day. It was craziness, unnecessary, and it was hindering my progress. Sure, I got in great shape at first, but that isn’t sustainable. After a long period of time doing that, my body started rebelling against me. These days, I lift about 4-5 days per week and do 1-2 short (15-20 minute) conditioning sessions each week. I take at least 2 days off per week and sometimes more, depending on how I feel. I’m stronger than I’ve ever been, and I don’t feel like shit all the time. The facts: Recovery is NECESSARY for the body. Think about it this way: when you are working out, you’re tearing your muscles down. That’s good and normal. They then have to re-build and that’s what makes: muscle growth. BUT, if you continue to tear them down before they’ve had a chance to re-build, you start getting negative returns. Listen to your body, allow your body time to recover, and don’t over-do it.

2. Spot-Reducing.

Woman Tying Measuring Tape Around Her Waist

Woman Tying Measuring Tape Around Her Waist

You can do all the leg lifts, donkey kicks, and squats in the world, but they will never result in the ability to spot-reduce your butt (or any other body part for that matter). You can build muscle in specific areas, but the way your body loses fat is completely pre-disposed. Personally, I lose fat in my arms and stomach first, then my butt and thighs. To keep it simple: Body fat happens when the energy you’re expending is greater than the energy you’re taking in. (There are also hormonal factors involved, but we won’t get into that now.) If you’re keeping a sound diet and working out, you WILL lose fat, but you’re not going to ever be able to tell your body WHERE to lose it from first. Kapeesh?

3. Less is More.

One Green Pea On Plate. Table Setting With Clipping Path.

I cringe when I see people show me their diet plans, only to find out they’re working out 6-7 days per week and eating 1200 calories per day. It is simply just not enough for most people. If you want your body to have the ability to lose fat, you have to feed it. If you put your body in a starvation mode (ketosis), your body works to protect your vital organs by holding on to everything it can for storage. Your literally putting your body in a “fight or flight” state and I can assure you it isn’t going to help you lose weight in the long run. This brings on all new issues including a slow metabolism, wild cravings, lethargy, and possibly even more serious health issues. Obviously activity, height, weight, and age all play into the amount you should be eating, but getting rid of the “less is better” mentality is a must. Eat to FUEL your body. Macronutrient counting is my preferred way to do this to ensure you’re getting enough protein, carbs, and fat each day.

4. Instant Results.

understanding-your-choices-when-it-comes-to-products-to-help-lose-weight-fast So you worked out for a month straight and you’re not seeing #allthegainz yet? Congratulations, you’re normal. Yes, there are some genetic freaks that change extremely fast, but for most people, it takes months and months and years and years. Of course, you can make significant improvements in just a few short months, but if you were expecting to look like someone who has been working out for 10 years in just 6 months, you’re mistaken. There’s a reason they’ve been at it for 10 years!

5. Bulking Up.

hu_yan___female_bodybuilder___6ft_4in_by_theamazonclub-d56mg7r Ladies, for the 100432th time, you’re not going to bulk up and look like a man. Building muscle is HARD….like really, really, freaking hard. It takes a lot of work and a LOT of patience (see above). Unless you’re taking steroids, you’re not going to look like a man. In fact, you’ll probably look more like a sexy beast….and I’m guessing you won’t have any objections to that! 😀

I get it, it’s hard to know what’s right or wrong with all of the different outlets of information we have at our fingertips. You think I don’t fall victim to it at times? Of course I do! I’m human! But at the end of the day, I research the hell out of a topic when I’m not entirely sure about it or I look to my trusted role models for their advice and opinions on the matter. It’s impossible to sift through all of it and be an “expert” on everything, but what you CAN do is stay informed and do your homework. If something seems a little too good to be true, it probably is…and that’s your sign to dig a little deeper before falling for yet another gimmick.

Found this article helpful? Check out my article on “Who Should You Trust?”

Question of the Day:

Do you count calories or macro-nutrients?

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Who Should You Trust? (an important post)

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The fitness industry is a strange, strange place. On the one hand, it’s a positive, forward movement on being healthy, leading a fit lifestyle, and staying safe while lifting heavier, gaining muscle, losing fat, running faster, you name it. On the other hand, it’s a place that is filled with way too many people that have no business being in the business. For example, there are thousands of “Instagram Stars” who did nothing more than compete in a bikini show, flaunt their ass on Instagram, and get a bunch of followers. What do they decide to do next? Offer training programs, diet plans, etc. Tell you how to lose weight fast and be as hot as them. They’ve been in the industry for a year or two and suddenly they have the knowledge to do this? Maybe some of them do…but most of them? No. They are spreading knowledge based on the small amount that they know. And what do people do? Buy it, share it, and jump on the band wagon. Because we see pictures of hot bodies and assume they know what they’re doing.

Newsflash: They probably don’t. 

But that doesn’t mean that you can’t find people that you CAN trust in the fitness industry. There are plenty of them out there, you just have to dig around a bit. These are usually people with at LEAST 10 years in the industry (but more likely 20+) and have seen and done it all. I started working out 8 years ago and still feel that there is so much to learn. I research, listen, and learn all the time. I am constantly trying to get better. In fact, the older I get, the more OPEN I am to getting better.  There was a time where I thought I had fitness “all figured out” and I guess it takes a little maturity to realize that we never have it all figured out. I have a lot figured out, but at the same time, a lot that I do NOT have figured out. That’s when I rely on people that are much more qualified than I am.

20 years ago, it was a little bit harder to exploit yourself as an expert when you weren’t actually one. Before these here things called “blogs” and “ebooks” and the “internets”, people actually had to sell real life books. Ones with pages and covers and everything. Crazy, right?! While at that time, yes, you could claim to be an expert without actually being one (marketability is way cooler to a publisher than a brain), there were at least SOME hoops that people had to get through in order to write a book, have it published, and be put on shelves. These days, anyone and their cat (grumpy cat is probably the most famous cat of all time) can have a blog and a following. Hell, they even gave me one. Don’t ask how that happened. With that said, it’s extremely difficult to know who to trust. There are some really great bullshitters in this world, and beyond that, people that THINK they know what they’re talking about (based on a small amount of information that they’ve been exposed to), that are actually flat out wrong. While we don’t know EVERYTHING about fitness, biomechanics, dieting, health, nutrition, anyotherwordthatfallsintothiscategory, we DO know some things. Science is a real thing and while I don’t know much about science, I do know that it doesn’t lie. Sometimes it can be a real pain in the ass and be a little misleading, but it doesn’t lie. It’s black and white. It is or it isn’t. Sometimes that can fluctuate within a series of the same tests, but it’s not going to give you gray answers. It does or it does not. Kind of like us women. It may not always give us the same answer, but it’s always going to give you an answer.

So how do you know who you should trust when it comes to the fitness industry?

Here’s where you will discover that I am not science (and potentially not a woman?). Because I’m not going to give you a black and white answer. I’m going to give you a gray answer and you’re going to have to take it and apply it using your brain.

1. Find someone who has been in the industry for over 10 years (or even more if you can). These people have likely been reading books and testing themselves, their clients, their family members, and probably their pets for just as long, and will likely be able to give you information based on several different schools of thought.

2. Find someone who has been in or studied more than one facet of the industry. For example, rather than finding someone who has only done just bodybuilding their whole life, find someone who has studied bodybuilding, powerlifting, sports performance, etc. There is nothing wrong with someone who has only studied one school of thought, but unless your only focus is on that one subject, you’re better off going with someone who has been around the block, so to speak. They will likely have a more comprehensive and well-rounded knowledge-base.

3. Don’t believe the false marketing. If you see an Instagram post that tells you that you’ll lose 10 pounds in 10 days, or that you’ll get a “booty like this” by doing squats for 21 days, or that you’ll have a 6 pack in 1 month by eating “this one special food” run for your LIVES. These are gimmicks and not real. Real experts aren’t going to lie to you. They’re going to be real with you and give you realistic expectations.

4. Talk to people that have been working out for a long time and see who they know and trust. Even if you don’t necessarily trust the person you’re talking to, it’s likely that they’ve found a few people to look up to that may have some knowledge that can help you. Again, it’s hard to know, but do your research on these people to see if they seem legitimate.

5. My personal favorite: When in doubt, find an old powerlifter that still has their original hips and knees and doesn’t need a walker. Anyone who can squat or deadlift 700+ pounds for 20 years and can still walk definitely knows how to stay safe in the gym and could probably teach you a thing or two.

Hopefully this helps someone out there who feels a little bit lost with all of the information that floats around. At this point, I feel that I at least know enough to know when someone probably doesn’t know what they’re talking about. And when I’m not sure? I go to my mentors. I’ve been lucky enough to have some amazing mentors that have been living and breathing fitness since before I was born and they’ve never pointed me in the wrong direction. Knock on wood, I’ve stayed injury free in the last 8 years, and it’s because (although I’ve been stubborn), I’ve listened to the people that I trust and ignored the ones that just didn’t seem “real”.

P.S. If you’re looking for suggestions on who to trust, I’d be happy to share. Just leave a comment on this post. 🙂

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