Week 10 of Precision nutrition course

This week was all about coaching people and starting small. The chapter talked about the change process.

A good initial assessment will help the coach work out where to go next.

First, we want to establish their goals and then work with them on that. PN has this coaching forms book that we can use to help coach people.

Then we want to build deeper understandings about the client’s limitations and the client themselves

People have to be willing to make that change.

And then we’d want to set them some goals that they can work on. What is it that they want to do and where is it that they would like to go! Each person’s situation will be unique and we should ask them to be a little bit deeper if they say that they want to lose weight! We suggest working with the end in mind and work backward from there. We need the client’s full confidence that they will do the task. We should set realistic goals that the client can achieve on their own. We should assess them and see which level they are at (Level 1, 2 or 3- we will talk about this in the next week)

We need to make an action plan and one that is sustainable for most clients. What are they doing well in and what do they need the most help with? What is holding them back? We should do one thing at a time and go from there. We should continually observe what goes on and be prepared to make some changes.

We should make our expectations clear for the client. Test that the client has understood by asking them to repeat what you said or some other method. Use the client’s name. Be clear in your communication with the client and separate fact from opinion.

We need to make some body measurements and performance indicators. They should send some before and after photos your way so that you can assess them. You can also see your client’s health by them telling you about their sleep (if they sleep well or not), energy and recovery methods.

We should not assume that the client is at the same level as the coach. We should talk to the client about what progress means to them as for everyone its different. Sometimes the client may have a challenge or two that needs to be met. We need to do a weekly or a monthly check-in with the client and see where they are at.

Start with some small wins. Use the 80/20 rule which is 80% of the time focus on expanding bright spots and 20% of the time focus on removing limiting factors

Small wins for me this week was to start yoga and be motivated.

Limiting factors for me would have to be getting Friend A to run races with me and going to new places for him.

Use outcome-based decision making based on the results you got and your analysis of the client.

We should be supportive and accepting of all clients no matter where they came from and what problems they have.

The PN course supplies all the forms when you get your books and enroll in the course so use them to your advantage.

Week 11 of the Priceline Challenge


I’m now 49 kgs and I’m not too happy about this. Being a woman I thought I would gain more weight since I have periods.

But my fat is now 23.4%. I wondered if I ovulated at all. It turns out that I have as my clothes are a little bit tighter now. My water is ok.

But I have reached my goal of eating more cholesterol.

As for sleeping I still have those hormonal problems but other than that I am fine. Around my period I don’t sleep so well.

Three ways that I can treat myself if I meet my goal is: drink one small glass of wine with treat foods, watch a movie on Youtube, go to the movies and watch something.

I have a P/T now and most of the people in my gym have a healthy lifestyle. They manage to fit in family time around their gym work. This is someone that I can look up to.

The great cycle challenge

I aim to do 250- 300km this month.


Here the cycle challenge can be done indoors or outdoors. I chose the latter.

The Great Cycle Challenge is all about helping find a cure for kids cancer. It is free to join and easy to sign up. Some people go all the way and do 650km in a month. Now that is hard for me as I am also doing the Melbourne Marathon.

I am doing this challenge in order to start training for Ironman as you need the stamina for the 90km bike ride.

So far it is going good. And I am feeling great completing it. Sometimes it is hard to find the motivation but I get there in the end.

In the end I have finished and now want to do 300 km in November. I didn’t raise any money but I felt great doing it.

If the opportunity arises again next year, I would do it and I suggest you do too.

Febfast 2017 by Akira


Febfast is a popular challenge with people wanting to lose weight. Many choose to give up on alcohol but since I don’t drink I chose to give up sugar. And giving up is a the hardest thing to do as many things have sugar in there. We explain why you should try and limit sugar.

By that we are not saying quit sugar for good as you would need some for everyday living and breathing. But you would only need about 30-50g. You should eat fruits most days or learn to love fresh fruit. Juice has about 25-30g of sugar if you buy it from the supermarket.


Australia has the highest obesity rate in the world and if we Australians and overseas students don’t limit our sugar intake it can lead to all sorts of problems. A shop assistant might tell you, “you can have as much sugar as you want”. In reality we should not

We did it this time. The challenge is a month long one where we quit sugar for good. Here we learned love things like kombucha and other savoury items. We don’t need sugar to feel good.

Febfast is about learning to deal with temptations. In the house there are too many such as soft drinks and biscuits. In the first few days it was hard and I made a few mistakes such as having a Buono bar which has about 21g of sugar. A soft drink contains about 25-38g of sugar.


I am allowed to have fruit which has natural sugars. In order to be healthy I also had some of Shape up’s naturally good smoothies during lunch. I know that they are expensive but as a runner are worth the investment.

In a few days my skin was clearer and I loved how I had more energy to do stuff. I had more energy to run and my PMS had almost cleared up.

In the end though I wished I had learned more. But I will learn more in the next challenge which is I quit Sugar.

Lets Move 365

Many people find it merely impossible to move each day due to the time constraints and lack of motivation. We learnt in a seminar about health that Australia has one of the highest obesity rates in the world. Gyms are expensive and are always money hungry.


Lets Move 365 is a yearly challenge where you move each day. Here there will be different moves each day like walking, running, gym and fit club. We hope that this challenge will motivate you to become a better version of yourself. By that we mean a healthier version of yourself by the middle of next year.


We will also talk about the 80 percent of nutrition as well. Here we will do some simple food posts. We will try to feature some of the recipes with Herbalife nutrition but sometimes that is impossible.

Do follow us on our journey and if you want to lose weight or just become a better version of yourself then do email us at: newintstudents@gmail.com or leave a comment below and someone will get back to you within 24 hours.