Welcome to Catalyst Nutrition!
I'm incredibly excited to have you onboard. Here's an overview of what to expect and how to get the best out of this experience.
Bear with me — this is important.
Expectations
1. Show up
Motivation is volatile. Sometimes you’ll be hyped up, other days not so much. Either way, just show up and give it your best — you don't have to be perfect with it.
My role is to give you a map to your goals but I can't make the journey for you. So take ownership of your experience — the effort you put in directly relates to the results you'll get.
2. Stay accountable
This means filling up your weekly check ins promptly and doing whatever daily actions we agreed on like sending meal photos or your weight etc.
There is no right or wrong, guilt, or shame associated with this. Check ins are merely a way of tracking your consistency and performance so we can assess what is working and what isn't.
Remember, I can only provide good feedback if you provide me with good data.
3. Communicate
I can only help you if you let me. The people with the best results often ask the most questions.
If you're unsure or struggling with anything, do let me know! There is no failure here, only feedback.
Keeping challenges to yourself allows them to appear more daunting than they really are and prevents you from finding a solution sooner.
Tracking your progress
Check ins are to be completed by Monday at 9PM every week. Give me a heads up when you're done!
To complete the check in, simply enter data into any sections that are highlighted in pink.
2. Weigh ins
Take your weight according to the frequency we align on. For most people, it will be daily. This is so we can track how your average weekly weight changes over time.
Weight fluctuates day to day based on your food choices, meal timing, water intake, stress, and many other factors. Taking a weekly average allows us to get a more accurate picture of how your body is responding to your current nutrition.
Weigh ins should be done at a consistent time. Every morning before eating or drinking is best. Record your weight in the Google Sheet.
You can also log it into an app like MyFitnessPal or your phone notes and transfer it over into the Google Sheet when you complete your check in.
3. Waist and hip measurements
Take measurements on a weekly basis for your check in.
While weight is important, it does not always tell the full story. It doesn’t tell you if you’ve lost fat, gained muscle or are retaining water. That's why we use measurements as supplementary data.
Similar to weigh ins, it is best to take any measurements at a consistent time, preferably first thing in the morning, before food and liquids.
4. Progress photos
You see your reflection often, so it’s difficult to notice if you’re making progress. A better way to monitor your improvement is to take monthly progress photos.
Take photos on the same day each month and upload them to the "Progress Photos" folder on your Google Drive coaching folder.
More instructions on how to take photos will be found in the Google Drive folder.
Communication
1. WhatsApp / Telegram
WhatsApp / Telegram is for everything. Ask me any questions you have here, let me know how you're feeling, send me food photos... I want to hear from you!
That way I can help advise and make any adjustments during the week if needed, instead of waiting until the weekly check in.
2. Consult calls
I will book your first 2 calls for you. After which, you can book a consult at any time here: https://catalystnutrition.co/pages/consult
Thank you for reading this — you're all set to make some amazing progress.