Episode 86: How Personalized Coaching Can Transform Your Health (Client Before & After Stories)

Does personalized nutrition and fitness coaching matter for creating results?  YES!  In this episode, two Couture Clients share their before and after stories and how having a coach who designs a personalized, step by step plan to help you reach your weight loss and fitness goals (and boost your metabolism, too!) can be a game changer!  They share their experiences transitioning from passive podcast listeners to active participants in Couture's 1:1 coaching program and explain how a coach, a structured plan, and accountability led to significant health improvements, weight loss, and better overall well-being.  

00:00 Welcome and Announcements
01:24 Client Introductions and Backgrounds
08:17 Challenges Before Coaching
13:21 Nutrition Struggles and Improvements
17:56 Results and Progress
27:39 The Value of Personalized Coaching
31:43 Conclusion and Enrollment Information

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Transcript

0:43

Hey, everyone, and welcome back to the booster metabolism after age 30 podcast. I'm Joe. And today I'm excited about today's episode because we're going to be talking with a few of our clients about how personalized nutrition and fitness coaching can really be transformative in your health journey. Before we get to that topic, though, I do want to. To share some things going on at couture coaching with you. So right now we are actively enrolling for January spots in our metabolic makeover program. That's our signature one on one. Personalized nutrition and fitness coaching program, and it's designed to help you start the new year strong. You'll get a plan tailored to your goals and 1 thing about that number 1, we are giving away a free 12 week session to 1 lucky listener. And so all you have to do is sign up using the link below in the show notes for a chance to win. And then also we are running a holiday promotion in December that you can take advantage of. We're calling this our new year strong start promotion. You will get 10 percent off of any coaching package and a fitness box filled with. All sorts of goodies to set you up for success in the new year. So it really is the perfect way to kick off 2025 and there will be a link in the show notes to learn more about that promotion and to claim your spot in our program. Okay, so I think those are all the announcements I have so we can get on to today's episode. So I've invited some of our clients to join me today to share their journeys with coaching with you. So I would say each of you transition from being a podcast listener, or maybe just someone passively consuming content, to working with a coach. And I think you both have had some great results. Let's start with introductions share your name. A little bit about your background and then what brought you to coaching. You can just give first names. Jillian, would you like to go 1st? Yeah, so I'm Jillian. I live in Kansas City and I had just seen kind of weight gain over the last, 2 or 3 years. Couple of years more central and despite working out, and not really paying attention to my diet, but I never had really ever in my life. That was my motivation turning 50. I was this is something I want to do, at age 50 is try to get in better shape and at least stop this gain, because it just seemed like I was gaining like five pounds every year, and then soon, sooner or later, you're 20 pounds over wait, so that was my motivation in part and to be healthy. Yeah, and I know that you've been listening to the podcast for a bit, and you were even a guest on one of our prior pod. Oh, yeah. Jillian is a doctor. And so you talked to us about muscle as medicine. How long would you say you and I know you're generally interested in health and fitness, but how long would you say that you were consuming content before you decided to get signed up with coaching? Maybe as long as you've had your podcast, maybe, has it been two years? Yeah, I think it'll be two years. Okay. So I've probably been listening since the beginning I just listened and learned a lot, from that. But still, despite that wasn't like how many changes that I needed to. And so I think that's been the biggest differences. Maybe just knowing exactly what to do, like the macro goals, exactly what to lift, and 10, 000 steps, all of these things in exact amounts. I was doing a lot of this, but very sporadically, So we may get into a little bit of that more in a bit. Kim, would you like to introduce yourself? Yes. Hi, my name's Kim. I'm from Oswego, Illinois, which is about 40 miles, 40 or so miles outside of Chicago. So, a friend of mine recommended the podcast to me just in talking because we had both gone to Weight Watchers when we worked together and did that and were somewhat successful during that, but then, COVID and things, my, my weight just started going up as and I am a pretty active, person and was doing weights and all that kind of stuff. And just getting frustrated, but not paying attention to my diet really. I feel like I eat somewhat healthy, but I think I was probably going over with portions and with the bad stuff. So that's my. background with that. And had the metabolic course paid for that. And then probably probably like around July, I think it was this past year is when I said I haven't, I've done like two of the episodes. I put things into, I put macros into practice on and off, but then something would always come up. So I would lose track and then I would just. Go off the rails and not track anymore. And I guess not knowing, I had used a macro calculator and wanted, and put in, okay, this is what my rough activity is, and this is what I want to weigh in that state. So it gave me some parameters, so I tried to follow that. But then not knowing where to go after that. Yeah. So then I think it was, Yeah, probably July between the time of July and October when I realized that it was a quarterly sign up where I said, okay I think I'm gonna try this. I'm gonna You know go from the course to actually getting coaching Okay, great. Yeah, I'm sure that a lot of listeners can relate to both of you in terms of maybe feeling like you're implementing some components, but maybe not all and not sure why it maybe isn't all working together. But you shared a little bit about what made you go from listener to client, but can you go back to the moment that you just decided to pull the trigger and sign up for coaching and what it was that finally pushed you into. Doing it. So I know for myself, I consume a lot of content and it takes me a while to warm up to things. And so I'm always curious, what is the defining moment where you go from content consumer to deciding that you're going to try the one on one coaching. I think for me, it was again, still not seeing results. And just, Seeing pictures of myself and how uncomfortable I was feeling in my own body, like with the way I looked in way clothes were fitting I could still fit into the same clothes from like a few months prior, but it didn't look right. When I would, look back at myself and even if I look back at Christmas pictures from last year, I could see in my face just how. Bloated, it seemed to be. And and yeah, unhealthy wise. I realized that I probably couldn't do it on my own. Like it, at least to start to have some guidance as to. The steps to take, how I was doing and I needed some accountability for myself, I needed to somebody else to, see and suggest okay, I see where you're, things are going here and let's try this. Okay, so maybe like a moment of frustration. Yeah, pretty much. Yeah. Yeah. Okay. What about you, Jillian? What was like the moment of decision for you? Yeah. So my cousin was diagnosed with hepatocellular carcinoma in the summer, right around he and I, our birthdays are very close together in July and it was right after that and he has no known liver disease. It's usually you have liver disease to get this and, but he's obese, and, Many of the Schmitz are obese, this is our natural history. And so it made me realize, he's not a drinker or anything, because it's usually, people with some type of liver disease or alcohol that are thinking this diagnosis. And so I was like, okay, so he probably had, like fatty liver disease from obesity, as a trigger. It's like a metabolic disease of the liver. And then developed hepatocellular carcinoma. So that was my biggest wake up call. And I know this, I know like all rates of cancer, like all cancers basically are higher in obese people, so I I know this as a physician and I do a lot of obesity counseling because that's the bread and butter of internal medicine is all the diseases associated with obesity. But it was just like that. I could not do this for myself. Despite my efforts. Yeah, I think that's so fascinating. That. We can know all the right things to do and then just, and I totally relate to that. I'm the same also, like the ability to put it together for ourselves sometimes eludes us. So I'm sure a lot of people can relate to that. Okay. So let's talk about the challenges that you did have before having or getting a coach. What did you struggle with when you were trying to implement, the fitness and nutrition advice, from podcasts or other content? What did you struggle with the most on your own? Jillian, do you want to start? Oh, sure. I think, I did watch or listen to a lot of stuff about weightlifting, but I never actually have had a personal trainer. Showing me like, these are the set of exercises you need. And I've gone to tons of fitness classes, like over the last decade, at least. And so it was strange. I wasn't going to any fitness classes actually in the last like year. I was just weightlifting on my own, but doing Peloton weightlifting or YouTube, weightlifting session, those sorts of things. And then wasn't really like walking in 10, 000 steps, it was just knowing exactly what to do that I found was very helpful from going to just non specifically doing it and randomly doing it like how many times a week should I do this every day, or one day, it was just like, I didn't know what specifically what to do. And I think that was the biggest difference. And then just being accountable, like everybody says, if you write it down and measure it and you have to show it to somebody, it makes me think about, do I, do I want to eat this or am I not going to do my weightlifting session or something, that I'm supposed to do and paying for it, I think is also I am a person that, yeah. I'm not going to spend money and not use the product, whatever, if I buy something, I need to like, use it. I feel philosophically like that. And so same with this, like my husband will tease me you don't have to do the 10, 000 steps. I'm like I paid them to tell me to do the 10, 000 steps a day. Like, why would I pay them to, and then just not do it? You know what I mean? I just feel in terms of getting your value if you're going to pay for it, you use it, yeah, no yeah, that you raise a lot of good points. And I think 1 that probably a lot of listeners can relate to. And I, again, certainly can relate to this and is really what inspired us to start this business is. Nothing is more frustrating than spending the time at the gym or lifting weights and not getting any results. And so just being able to not have to figure out just I'll go to the gym. Just tell me what to do there. Yeah. And and that can be, that can mean all the world in getting results. You literally can be going through the motions and not really making much progress as frustrating as that is. Yeah, I can. I think a lot of people can relate to that. Kim, how about you? What were your struggles and implementing all the content you were. Hearing and listening to on your own. And yeah, we, when we talked before, I think I mentioned that I, my intake was about 2 courses, maybe 3 of the 4, of the metabolic port, so just to explain to listeners, we have a 79 do it yourself course, where it walks through how to set your macros and some other things. It's, several modules. And so that's what you're referring to. You bought that. And yes, it sounds like you did a couple of the lessons. And then that was it. And I, I didn't have anybody to account for it. So I didn't have anybody selling. You probably should listen to the next 1 so that you could get your macros in place. And, I think that that was one of my struggles is actually, first of all, listening, to to implement and then I think similar to what Jillian said, I had a a trainer 4 or 5 years ago prior to COVID, that I was going to a gym and I was, maybe one or two sessions a week. We, we had paid for my husband and I. And then once that all ended, but I still had the workouts cause I had everything written down. So went back to the gym and started doing them again, saw some results, but still not the same. Probably related to not having my food in order, which it was, we all know is whatever, like 80 percent or more than that of, Of if you're trying to, be healthier and look different. So I was again trying to do it on my own with those workouts, but then I actually put the gym over a year now just to save money and bought Bowflex secondhand Bowflex. And then I think through the course, the one hearing about, you don't need that much equipment. Initially. if you're struggling, we can work around what the equipment that you have, body weight. And if you have weights and use all that stuff to get you started with a workouts, like again, similar to Jillian, something knowing what to do and how many days to do it. And think I was doing four days a week on the Bowflex and just following somebody from YouTube that did Bowflex exercises. One. One other question. I want to ask both you on this point. You both mentioned that you were exercising. It sounds but maybe nutrition wasn't exactly on point when you were trying to do it yourself. Comments about that, where you had, you tried to, do that piece of it on your own, or not and how as a coach helped with that. Oh yeah. I had even at one point done downloaded the carbon app which is, I'm forgetting his name right now. Lane Norton. Yeah, it's Lane Norton's coaching app. And I don't remember what they had my macro set on there. I also. Wasn't really following it though, cause there's, they do have somebody monitoring it or maybe it's just a computer monitoring it. And every week if you plug it in and you're not like a goal, they're saying try better next time. It's very inexpensive, but even with that, and I think I probably just wasn't at the right space in my life also to even try that. And it might've been a, two or three years ago. I can't remember when. But other than that, and I just didn't really have an idea of how much protein, I think I've always had quoted like a gram per pound, a protein, but then I was just Whatever on my carbs and fats and had no calorie, no sense of where my calorie goal should be total, you know So I wasn't really on point in terms of nutrition or making much of an effort other than trying to eat more protein But like my total calories were just wherever and I would do things like at work. We have a candy drawer You know with like miniature whatever, Reeses or M& M's and stuff like that in it, and I would, sometimes when I would sign my notes for the day, I'd eat one piece after each note. I was like, that's because it was like, I was at a time where I was like, Trying to find motivation, right? I was like, okay, I can have a Reese's peanut butter cup after I sign in it. I mean if you're signing 12, that's a kind of a lot of Reese's peanut butter cups, yeah. It sounds like a good reward system at the beginning, but Right, but not sustainable over time. Yeah, so doing stuff like that You know, when you're tracking and I wasn't tracking was not tracking those at all. But when you're actually plugging in, Oh, six Reese's peanut butter cups, you're like okay. Now I can't eat dinner, cause I have no calories left, stuff like that and planning it out and actually like putting it in. And I've used I use the chronometer app. I have used it for a while, but just very sporadically, before all of this it just really is helped me to have some accountability and have some serious, like actual goals for stuff for food and everything. And that's been very helpful. Yeah. Yeah. Kim, how about you on the nutrition side of things? What it was where we were at that would yeah, like where, how has that changed or. Yeah. It sounds like from what you said before nutrition wasn't exactly on point. So how has that changed with having a coach? I'm almost speaking the same as Jillian with the candy at work to like. Grabbing a couple pieces of candy oh, I, I deserve this kind of thing. And realizing how much it actually is for even the little ones are small ones. And, um, I was probably. Somewhat okay with protein, but maybe not as much as I'm, on my cut right now. So I think having that on point I'm I've always eaten a lot of vegetables and salads, and it was always like that's, why am I, why am I not losing weight with salads, but even that adds up surprisingly, and then would add these honey sesame sticks to get some crunch, and you, a few of those, and, that's 150 calories that you're adding to your salad. No idea what fat I was eating, how much I was eating, even if I thought it was healthy fat and yeah, and then carbs, same thing I was probably obviously eating way more carbs than I was supposed to. Yeah, this reminds me I was listening to a fitness coach and nutrition coach and, we hear a lot of people and a lot of listeners might be thinking like I'm a healthy eater and you probably both described yourself as that way too. And this coach was saying you first have to focus on quantity of calories, not Quality of calories and people tend to get that backwards because if you're wanting to have progress or see results you can eat a lot of healthy food but the calories can be all out of whack. And that can work in both ways. And you can just not see results. It sounds like getting a coach and having a macros budget has helped you figure out quantity. And then also the accountability sounds like it has been a real useful to you, which again, that's everyone. Everyone, especially with nutrition, I think, tends to do better with external accountability. And I think a lot of, that is most commonly what we hear is there are very few people who are like, oh, my nutrition is totally on point. That's usually what is out of whack and what where people need the most sort of attention and help and handholding and figuring out how to skin that cat. Okay let's now switch to talking about your results. I think both of you came to us, with your metabolisms in a pretty good spot. You hadn't been slashing calories recently, you were in a healthy enough, calorie space that we could immediately start in on focusing on some weight loss. And why don't, if you can each kind of share how progress has gone for you and really how a coach has helped you reach those goals, where before maybe you weren't seeing progress. And you don't have to mention like numbers, but just generally how things are going and and how coaching has helped with that, Jillian, do you want to start? Yeah, I think cause I immediately basically I think I did maintenance for just a few weeks and then went into cut and even on the maintenance I lost because I think I was just eating like so many calories, like over 2000. Or 2200. I have no idea really what I was eating, but it was enough to gain on it, and so even just that maintenance, I had come down a few pounds and then we did just another like 150 down for the cut because my total calories are 1530 and that's been very helpful and it's, it's slow. It's not even a pound a week, which is totally fine. It's, you always like to see those early gains, I think, because yeah. It's motivating, to keep going. So just that initially was so helpful for me, just to put that calorie leash on me. And make me like think about things, and helps also to log ahead for the day, if I know whatever we're having for dinner, I put that in so that I have a better sense. Okay, what can I have for lunch? And what can I not? And I tend to not eat a lot like earlier in the day. Like before for breakfast, I just do the protein coffee. And that's helpful to get about 50 grams of protein in with that, and it, and just in terms of calories, it helps, just because I it gets me going in the morning. For that yeah, and it sounds so 1 thing our coaches do is calibrate things, look at your, how your progress is going. And then rather than just okay, Jillian, these are your calories go have fun are monitoring along the way. So it does sound like, yeah your coaches adjusted things as you've gone. So do you feel like you would have known what to do on your own? Not no, not in specific sense, or even a goal. Like I probably would have thought my calorie goal needed to be 1200, or something to lose. Cause if you plug in, I think to my fitness pal or something and put a goal, I think it always puts you usually around 1200 or something. I was also at one point going to Floddy's body lab. I know this is deviating off of this the new gains, it's on those mega formers. It's that Like it's very hard. I would say very difficult and very like super challenging, but I never saw really my body change that much, and they even have some little maybe two pound weights to, and I saw basically nothing changed, but I did get better at doing it. But no, like in terms of my body shape didn't change at all, and now learning, I think that was just a waste of time, really, to spend time doing that and money. As a coach, as I'm thinking about that if you really love that, we would probably work that in as steps or just general activity rather than towards weightlifting or something, or we would. I think with everyone and Kim, you spoke to this, whether it's the equipment you have, or if there's you have a passion for a particular type of exercise, we can work that in. It's just like how to fit it in a way. That's still going to get everything working together to get you some results. Yeah, definitely. So that's another way I think a coach can be helpful is just to, help you see if you love that, or if that was really important part of your life, how we could fit it in, but what to count it as, like that, we're going to count that steps for the day, or you can count 3, 000 steps for the day. I think once you realize how everything works together, and you have someone helping you see how everything is fitting together, you can make more educated choices about how you spent your time. Yeah, yeah, that's our most valuable resource that we have. And Yeah, spending an hour Pilates, every morning between five and six is not how I need to spend my time. I don't know. Yeah. And I imagine that Pilates costs money too. Yeah, it can help you focus your resources, if you have someone looking at everything and seeing how you're doing. Okay that sounds like good progress. And you're still you're still progressing and and continuing to get results. Kim, how has having a coach been in terms of achieving particular results? Again, I want to last because it sounds very similar. It's Jillian with when I first started and we did, tracking is what my coach called it for the initial 2 weeks to see where I was at. And Even though she told me to eat what I normally eat, I probably ate less, which was still around 2000. Like I had an average of probably 2000 or more, little bit 2100 possibly. And I still lost weight during that time because I wasn't going over on the weekends, which is what's something I did. Like I took advantage probably in I can have cake, I can have ice cream that sort of stuff. So I honestly was tracking. For those two weeks, and I was like, maybe once I get to 1900, I should probably, not have anything else today or, things like that. So that kind of helps. And then, I was given 17, around 17. 5, which was a relief because I'm, I didn't want to go any lower because I felt that I might be too hungry or something like that. Like I was nervous about going too low so that definitely, and checking in every week and Inches coming off. So just talking through it with a coach every week and her reaching out seeing if there's anything that I she can help with um getting ideas for how to navigate stuff has helped, that, that's where it's helped me. And I feel like my progress has been, it's been good. I've been going down in inches. That's a little bit slower. The first couple, even first couple weeks was a surprise to me, but again, that's probably because like I said, I wasn't doing the up and down with the weekends and stuff like that. I was remaining pretty steady. Yeah I looked in on your results and you're definitely having steady progress and losing pounds and inches as we go along. But I think you both point out just in sharing your results, a couple of interesting things that maybe is not apparent to people or not apparent when you 1st start out on this journey. So I think Jillian, you mentioned you would have gone down to 1200 calories, but I think it's easy to say I'm just going to eat 1200 calories, but you both were eating somewhere north of 2000 calories a day. If you had just on your own read, or, picked up some bad diet that had you go down to 1200 calories. That wouldn't have happened. Yeah, some of these things, they can even seem very healthy, like fish and vegetables, but, going from 2000 to 1200 calories, we would never put anyone's calories that low, but would that have been even a sustainable for you or possible for you? I don't. Yeah, and I've even tried, I think at some point I've tried 1200 and just gotten frustrated because I was like, I can't do this, yeah, I think the other thing initially is I felt like immediately this abdominal loading feeling like immediately felt deflated. Which that actually felt so good, just because it was just like so uncomfortable, feeling to me the other thing is like my blood pressure so much better. I'm like, very careful with my blood pressure. And I've been on blood pressure meds for almost 25 years, probably at this point. Even though, I exercise a lot and ate, healthy, but I've been taking less blood pressure meds now, just with eating less and having more prescribed exercise. And then my heartburn is a lot better too. And that's been amazing. And then I sleep better. Yes, that is a very common. Yeah, that's a common result. We hear not maybe not why people come to us, but I think it probably is just getting that nutrition, super consistent and getting your body like good nutrition and nutrients that needs a lot of other things can happen. Yeah. And I think, like, when we just are constantly cycling between what I call free for all, or YOLO eating, and then these very extremes, we don't get to see the benefits of what just consistent. Good nutrition optimized for our goals, like how we can feel on that. It can feel pretty good. And you can also be losing weight along the way. The other thing I was going to point out, is that you both are at different calorie levels. So it really is, coaching is very personalized. So it's not like we have both of you, at the same calorie level everyone starts out in a different place. That's probably the most important thing about coaching is it really you have to take into account what you were doing before how your body is responding to things. So that's honestly why a lot of times just buying a program online or, going somewhere and plugging things in and having it spit out macros doesn't really work because it's not taking into account what you've done before, we will not set anyone's macros until we have a really good baseline of their nutrition. And so that's very important in terms of seeing results is knowing where you're starting, calibrating things to that, and then monitoring things as you're. Adjusting nutrition and your exercise. Okay, so I guess we'll just wrap things up with what would you say? And it was probably just as a summary of things we've already said, but what do you see the biggest difference between consuming fitness and nutrition content and then having personalized coaching being like, if you were talking to a friend who Maybe it was considering, pulling the trigger on getting a coach or getting some sort of personalized help. What do you think the biggest difference has been for you in terms of just listening to podcasts and applying it and then actually having a coach create a plan for you having check ins with that coach and that external accountability? For me, listening is. It's just a passive, intake and you can feel good about it, you know, I'm listening to all these healthy podcasts about how to, eat and how to exercise and stuff, but it was really just passive for me. And though, so the difference was turning into actively and implementing it and knowing specifically what to do, I think for me was the biggest thing and then the accountability part. Yeah, so yeah, getting a plan, doing the plan, having someone to check in with about the plan and yeah. Yeah. Okay. Kim, what about for you? What's the, what has been the biggest difference between consuming content and then having a coach? I think for me, it's been the listening to the calls, like I've gone back and listened to some of the coaching calls on Saturday mornings and having other people's experiences. hearing them and getting people talking about going out to dinner so I probably the same passive. I wasn't, I would listen to it and be like, ah, that might be something I would do, but probably not. Um, and in the accountability but I do and that was one of the aspects I liked about. Being at Weight Watchers was going to weekly meetings and hearing other people's stories. Some of them But some of them, hearing other people's journeys, and that helps realize that you're not the only person that's going through this. Getting ideas on how to change recipes. To make them a little bit healthier that realistically, that one of the calls was one of your, the food prep, But I'm just trying to eat like the whole foods. Now I'm putting those things together. Yes, the accountability having somebody to check in and is the helpful getting ideas about from people who are going through the same experience about ways to make meals healthier, more macro friendly. Yeah. For listeners who aren't familiar with Kim's talking about is we do coaching calls every week where, people can come and ask questions. And I do think that there's a phenomenon, like I've experienced this in other parts of my life where you hear something, it sounds so simple and then when you go to try to implement, like it doesn't quite work that way. Or You just have questions or, you have challenges that you, if you don't, if you're in a vacuum, and you're not getting any feedback, and you're only with yourself, it can feel like you're a gigantic failure because what you listen to sounds so simple, but in implementation, you have questions, or it feels a lot more complicated. And with those coaching calls I always say everyone is the same. A lot of the struggles are similar. A lot of the questions are similar. And hearing someone else make their way through it can be really comforting in a way and also help you problem solve. But, help you realize that you're not alone and, you're not an idiot, maybe, and these are common struggles everyone has. So I think that is helpful. And also, I think what you're talking about is you've, it's something that happens when you go from listening to doing right? Recognize your challenges or where you're having struggles. And yeah, you can ask questions. Yeah. Yeah. Yeah. I think for sure. There's no doubt about it. Having a coach, you're going to get into action and then from there fine tune, whatever that you need to it really can bridge the gap between knowing and doing and, having someone support you or a group of people support you and understand what you're going through can be also, something that really helps you succeed. So I think that's all I have for today. Thank you. Kim and Jillian for sharing your journeys. Your, experiences are so inspiring and I know are going to resonate with so many listeners out there. Again, to everyone listening, please don't forget that we're actively enrolling in our January metabolic makeover program. You can have a coach like Jillian and Kim, but spots are filling up fast. So make sure you sign up this month to take advantage also of our new year strong start promotion, where you'll get 10 percent off a coaching package, plus our fitness gift box. And don't forget to enter for the giveaway for a free 12 week session. Links about both of those things are in our show notes. And thanks for tuning in today. And let's make 2025 your healthiest year yet. Okay. Thanks everyone.