Today I wanted to talk about the process that we take our clients through at the Slay Squad fitness and nutrition coaching and Phoenix personal training. We specialize in weight loss and fat loss for busy career women, healthcare workers, and postpartum moms and we have a method for successful weight loss that has now helped 1000s of women lose weight and keep it off for good. Let’s walk through those steps that the Slay Squad Phoenix Personal Training takes in order to help you get there so that you can understand it in a simple and easy to follow. Step number one is going to be your calorie deficit and weight loss phase. So what your coach is gonna do during this phase is help you to have the correct protocols in order to lose the 20, 30, £40, whatever your goal may be, and get you to that goal. We do that through tracking your food, putting you in a calorie deficit, ensuring that you’re eating adequate amount of protein and lifting weights. We also have our clients adhere to a step count goal over extreme cardio. You’ll be checking in with the coach every single week. That way your coach can help encourage you to stay consistent, trust the process, hold you to a higher standard, and make sure that we’re addressing all the other things that impact fat loss along the way, like sleep, gut health, your mindset, et cetera. How long this step one will take is very much dependent on how much weight you have to lose, how primed your body was for this fat loss phase, meaning how much muscle you had on your body, how high your calories were to begin with. And then, obviously, how adherent you are. Those couple things, how primed you are for a fat loss phase and then how adherent you are in the last phase and how much weight you have to lose, are going to dictate how long step one is going to take you. Our average client loses about £20 in the 1st 4-6 months of our program just to give you an average, yours could be shorter, yours could be longer. Just depending on how much weight you have to lose, how adherent you are, how primed you were for fat loss, etcetera. But step one is get you to your weight loss goal. What I want you to take away from this conversation is that weight loss is not the only thing we help with. There are more steps in order to get you to keep the progress that you make long term.
Step 2 is to take you through a reverse diet. So with the Slay Squad Phoenix and Nutrition Coaching, and Phoenix Personal Training, we get you to your goal, but then we teach you how to get your calories back up. This sound is so important. This is the process of slowly increasing your calories back up to maintenance. Why this matters is because so many people do not know how to eat more food, they really only know how to diet or how to gain weight. Basically, how to be on or off, how to be all in or all out, how to eat whatever the heck they want and how to restrict. And this reverse diet process is going to teach you that food is not the enemy, that eating a little bit more can be a good thing. You’re going to have more energy, you’re going to get better lifts. You’re going to build more muscle. And we’re gonna get your calories up to maintenance while keeping those results that you worked so dang hard for to lose the weight. So that’s the reverse diet phase. How long will this phase take? Again, this is dependent on a few different factors. How steep was your deficit to begin with, meaning how low were your calories? How fast are we going with the reverse, which is largely dependent on your body’s reaction to it. Typically we increase by 50 to 100 calories per week. A reverse diet is generally going to take 2 to 3 to 4 months max to get your calories up to maintenance. Step 3 is maintenance, and that may sound a little silly, that it is a step, but it absolutely is, because one of the ways that we ensure that our clients at the Slay Squad Phoenix personal training, keep the results long term, is we teach them how to maintain losing the weight, getting calories up, that’s just the start. Because if you lose the weight, but you do not know how to sustain it, you don’t know how to keep off. You don’t know how to make this a lifestyle. I’m sorry, but this is not going to work for you long term. Maintenance and spending some time here is a huge part of the program. When we get to coach our clients through all of these steps, we have such hope and excitement that they are going to keep the progress long term. Our clients have a really good success rate with keeping the weight off after the program ends, and keeping the body that they work so hard for, and that is because we encourage them to work with a coach not just for the fat loss phase, not just for step one, but for step two, 3 and four.
Step 3 is to spend some time tracking your food, doing all the things that we were doing with step one and two, but with calories a little bit higher maintenance. Maintenance mode means you’re not gaining weight, you’re not losing weight. You just learning how much food your body now needs for its new maintenance because your maintenance is ever changing. It’s never going to be exactly the same. It’s largely dependent on your current weight. So it’s always up and down. And how active you are, how much muscle you have, all these things determine your maintenance. So we want you to track for maintenance to learn what that part looks like, not how it looks to eat in a deficit, but how does it look to eat at maintenance? What are meals you love? How much balance can you really have? How many meals out can you have? How much should your portions be for maintenance? So track at maintenance.
Then step four, and this one is so important and the fun one is learning how to intuitively or mindfully eat. And this is something with a Slay Squad fitness and nutrition coaching and Phoenix personal training that I’m really passionate about, because although I use calorie and macro tracking as the primary method to help my clients to lose the weight, it is not a forever thing. Tracking your food should not be something that you have to do forever and ever. So by allowing you to learn how to mindfully eat, you are gonna do so well long term. This is much better to do this from a place of maintenance, not a place of dieting or calorie deficit restriction. I really encourage clients to get up to maintenance, get used to being at maintenance for a bit. And then we’re going to slowly ease you into less days tracking. So this could look like instead of tracking all 7 days during the week, maybe you’re just tracking 5. And then maybe we go to tracking only 4 and then maybe tracking only 3 or 2 days a week. And you’re going to learn how to mindfully eat while keeping your progress, keeping up your gym routine, loving how you look. If you can go through those 4 steps, you are going to be amazed and so happy with your results. It’s gonna take a little longer. It’s gonna require a little bit more commitment from you, but you’re gonna be so thrilled. So those 4 steps are: number one your deficit, your fat loss phase. Number two, your reverse diet, number three, maintenance, and number four, transition from maintenance to mindful eating while maintaining your progress. If you are interested in walking through this process with the Slay squad fitness and nutrition coaching, and Phoenix personal training, fill out a form today, and we will be in touch.