What is the Thomas Sport PPA?

Thomas assessment tools empower coaches and athletes/clients to realise potential and maximise performance. Building self-awareness and achieving a greater personal understanding boosts confidence and self worth and encourages individuals to take ownership of their performance.

The Thomas assessments give leaders insight into their people – what motivates them, their core strengths and limitations, how they may behave under pressure, how best to communicate with them and much more.

All this information is vital for a coach to understand when planning an effective fitness, nutrition and lifestyle programme for their client and the improved self awareness allows the client to maximise their strengths and work around any limitations.

What’s involved?

http://www.thomassport.net/ourassessments/PPA.aspx

The science bit...

http://www.thomassport.net/thescience.aspx

What now?

If you’re embarking on a new fitness and lifestyle mission, have hit a plateau or are just interested in improving your self awareness, contact me at james@hutchisonpt.co.uk or jamesh@thomas.co.uk and I can send out the link for your online assessment and schedule a time to give you your feedback.

Do I really know what my clients want? Using psychometrics in the fitness industry to improve communication.

The fitness industry is fast paced, has an ever-changing face and an abundance of fitness professionals in every town offering their services to make you a healthier and happier person. So I ask the question, in such a results based industry, why do we often see such a lack of results (I am of the belief that 'results' can mean different things to different people, not just to look like fitness models)? Personally, I believe that there is a lack of understanding of how to communicate with the customers on a deep enough level to really understand what they want and many are not looking at the four Rs that will bring long term success to their fitness business:

1.       RAPPORT – knowing your client inside out and bonding with them will improve motivation.

2.       RESULTS – this is what they are paying for, so the quicker you get there the better.

3.       RETENTION – if you hit 1 & 2, then you have a happy, long-term client.

4.       REFERRAL – if you hit 1, 2, & 3 then the existing clients will bring you new business week after week!

I’ve spent 14 years in the fitness industry and have conducted thousands of hours of 1-2-1 time with clients, so it’s safe to say my communication skills have been honed over time. Importantly, I recognised early that it was a key skill that could help me be successful in this business and directed many hours of study to improve it, including taking a psychology degree at university. Sadly, I look around the industry and can see that it is an area that is often overlooked by many fitness professionals and is not even on their radar of skills to work on to improve their performance. Quite frankly, there is absolutely no point in having a brain full of the best fitness, lifestyle and nutrition advice if you can’t communicate your message to your clients.

Last year I looked into how many businesses in the corporate world use psychometric assessments to understand their staff and improve performance in the workplace, so explored how this concept could work with my clients and if it can be used to improve the chances of them achieving results. Thomas International Sport's PPA (Personal Profile Analysis) assessment has provided a perfect fit for what I was after. In just a short 8 minute online assessment, I have access to a wealth of information about the candidate's behaviour, including: how best to communicate with them; how to manage them; how they might behave under pressure; their biggest fears; how to maximise their potential, to name but a few. This type of insight into unique behavioural traits could otherwise take months to recognise in some cases.

I know what you are thinking, “surely this can be found out in a standard consultation”. Of course it can, but I have found over the years that many people just tell you what they think you want to hear. This may be due to nerves, pressure, feeling intimidated, or the fact they are acting on a burst of new found motivation. Whatever it may be, I’ve personally found that using a psychometric assessment approach removes the chance of this happening and gives you tangible information to adapt your approach to your client, or if you are placing clients within a team of fitness professionals, provides valid data to help you match them to an appropriate trainer. Ultimately it raises your level of customer service to new heights, which can only be good for your business.

Here are a few scenarios where using the Thomas International Sport PPA has helped me:

• New clients who are after short-term goals; If you have limited time for rapport-building then the PPA gives an abundance of information to really help get to know your client before you get them in the gym.

• Clients undertaking significant lifestyle changes; Analysis of the PPA gives an understanding of how someone may act under pressure. Introducing significant exercise and dietary changes could create a lot of stress in someone who has never done it before, so being aware of how your client might react is vital.

• Existing clients who have hit a plateau; PPA analysis reveals how the client might be feeling at that precise point in time. It may uncover emotional or work related problems that are adversely affecting their ability to focus in the gym or stick to a nutrition plan. Your client may not want to talk to you about specific issues, but at least with this objective information you are able to recognise and manage the situation by adapting your approach.

I’m not saying that incorporating psychometrics into your methodology is the only answer to getting results for your clients; I’m not even suggesting that it will suit every customer you have, but I am asking you to look at your fitness business and ask the question, “Do I really know what my clients want?".  I’d be very surprised if there was not something more that every single fitness professional could do to improve their communication skills. I know it’s helped me.

E-Plan Nutrition Testimonials

Read Sally's health and weight-loss journey that started with E-Plan Nutrition and ended up with her being 2 stone lighter.

James has been my fitness and lifestyle coach since January. I approached him when I had reached a real low in my eating and exercise habits and I had decided I need to do something radical. Yet another News Years resolution, but this year was going to be different! Due to James’ guidance that has kept me on track, it has been.

During the following weeks James coached me through a new eating plan, E-Plan Nutrition and gave lots of advice how to cope with the hunger pangs that come with a new regime. He talked me through the diet plan and showed me how I could adapt and gear it towards a healthy lifestyle long term.  My exercise programme was completely re-written, suggestions made, and importantly, I now feel able to go to a public gym and know what I am doing rather than floundering around.

Being a busy working mum with two boys time is of the essence and on the weeks I could not get in to see James at the gym, he was always at hand whether it be by email, text or phone messages. He constantly kept me focused by suggesting ways forward.  It wasn’t an easy journey especially in the early stages when the weight was slow to go. There were many tears!  But James has always been there for me, keeping my spirits up and giving me endless support.

I have lost an amazing two stone and more importantly dropped two dress sizes. I can now tackle a full on gym session with gusto knowing that I am not going to keel over and I really enjoy making sensible food choices.  James has really helped me through my weight loss journey and coached me through some important lifestyle changes.

Sally, 47

Jane's 6 week stint on the E-Plan taught her how to eat well more consistently and helped her lose a stubborn 10lbs that had gone on recently.

I started the E-Plan primarily to lose a few stubborn pounds which had crept on over the last couple of years despite 4 or 5 pretty tough workout sessions per week.  My problem was always the weekends.  I was generally great during the week and ate very healthily but, I would over indulge very weekend so any progress I made was always stemmed.  A week’s holiday in New York was the final straw so I started the plan on my return.

The plan is very easy to follow and with the thought of James keeping tabs on my progress, there was nowhere to hide.  What's 6 weeks (I was supposed to do 8, but my summer holiday was already booked) without wine or chocolate anyway ...?!  I had to make several adjustments to my weekday "healthy" diet - such as swapping my breakfast fruit and yogurt for protein based smoothies - but it made a real difference.  I actually think that I consumed more calories on the E-Plan than I used to do during the week, but I knew that everything I ate was doing me some good.  By the end of the first week I'd lost 5 pounds, but that is normal for me at the start of most "diets."  It was the weeks that followed which would be the real test. The first weekend wasn't as bad as I'd thought it would be.  With the exception of one desperate glass of white wine (I was at a One Direction concert with my 11 year old ...) I was pretty good and enjoyed my treats of 80% dark chocolate and apricot power bars - delicious, filling and easy to make.

Weeks 2 - 6 passed more quickly.  I made sure I had all the ingredients I needed to have my breakfast smoothie every morning and supplies of pecan and banana loaf - the most delicious bread replacement and incredibly easy to make. I ate tons of colourful salads, fish, avocados and eggs and, although I tried a few of the main meal recipes during the first week, I generally just ate as usual without any carbs, made more smoothies and ate more nuts and seeds.

The weekly weight loss slowed down to 1-2 pounds a week after the first week but, by the end of 6 weeks, I'd lost 10 pounds, at least an inch off my important measurements and felt great. I have to admit that I wasn't a complete saint.  I had two big nights out on consecutive weekends, drank too much and ate rich foods, but the following day I just got back on the plan and kept up my training.  

This plan definitely works. James is brilliantly supportive and gives great advice and guidance.  I do know I won't go completely Paleo - I'm not self-disciplined enough for that - but a good 6 week stretch at 90% saintliness really paid off for me, and the principles have stayed with me.  

Jane, 45

How to work out your calorie/energy requirements.

Are you meeting your energy requirements?

Step 1: Calculate Basal Metabolic Rate (BMR), using Harris-Benedict formula

For Men= 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

For women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Example: A 24 year old male, 178cm tall weighing 80kg.     

BMR = 66 + (13.7 x 80) + (5 X 178) – (6.8 x 24)

BMR = 66 + (1096) + (890) – (163.2)                                              

BMR = 1889 kcal

Step 2: Thermic effect of food (TEF)

TEF = BMR x 0.15

TEF = 1889 x 0.15

TEF = 283 kcal

Step 3: Identify physical activity level (PAL)

1.2 – 1.3 Bed or chair ridden.                                         

1.4-1.5 sedentary occupation without daily movement.

1.5 – 1.6 sedentary occupation with daily movement.

1.6 -1.8 occupation with prolonged standing.

1.9-2.1 strenuous work or high leisure activity.

Example:  (BMR X PAL)    889 x 1.7 = 3211 kcal

Step 4: Add daily exercise (metabolic equivalency or MET)

High Intensity Cycling = 12               Circuit Training = 8

Low Intensity Cycling = 3                  High Intensity Walking = 6.5

High Intensity running = 18               Low intensity walking = 2.5

Low intensity running = 7                 Intense free weight training = 6   

(Example trains for 1.5 hours of weight training)

Example: 80(BW) x 1.5 (duration) X 6 (MET) = 720 kcal

Step 5: Add steps 2,3 & 4 together!

Example = (BMR x PAL) + TEF + Exercise      

3211 + 283 + 720 = 4214 kcal

On a non exercise day just add steps 2 & 3 together.

NOTE:  TO GAIN WEIGHT ADD 500KCAL, TO LOSE WEIGHT REDUCE BY 500KCAL PER DAY

Are you a secret eater but don't even know it?

Eating healthily in the modern era is not easy; it’s not hard either, but it does take planning, commitment and sometimes an iron will.

I have encountered many individuals who are trying to change their diets, eat healthier and lose body-fat over my many years as a fitness professional (many of these finding it a struggle) and I have absolutely no doubt that people do not think they are lying to me about what they eat.  However, I do believe that for many they do not realise what passes their lips each day and do not realise how many extra calories of sugar in particular they are consuming.

Those who know me, or who have read my blogs before will know that I am anti calorie counting, but I do think that it’s important to understand the macro-nutrient breakdown of your diet if you are trying to lose body fat or gain muscle mass.  The macro-nutrients are protein, carbohydrate and fat.  A healthy balanced diet will contain all macro-nutrients, the exact quantities of each will depend on your individual situation. The macro nutrients are;

Protein: Only consume clean protein sources. Grass fed, organic or free range meat and poultry where possible and fresh water, wild fish.  Good vegetable sources can include nuts, seeds, pulses (careful of carb content) and vegan protein powders such as Sun Warrior.

Aim for 0.6g per lb/body weight per day (more if you are training hard or recovering from illness).

Carbohydrate (CHO): Coming from mainly low glycaemic vegetable sources.  Avoid grains, especially anything containing wheat. 

As a guide, if you want to lose body fat, consume no more than 100g of CHO per day.  If you want to maintain bodyweight, 100-150g of CHO is adequate (see my "How much CHO should I be eating" blog for full details).

Fat: A good balance of saturated sources (animal fats & coconut oil), mono-unsaturated fats (nuts, olive oil, avocados) and polyunsaturated fats (seeds, oily fish) will give the body a great source of energy and help keep your blood sugar balanced and your insulin levels under control.  A daily Omega 3 fatty acid supplement is recommended too.

Note: AVOID ALL TRANS-FAT SOURCES (highly processed man made fats found in cakes, pies and pastries).

Ok, this is all very well, but what do I mean when I say, “Are you a secret eater, but don’t even know it?”  I am referring to the fact that despite many of us getting the basics right in terms of eating 3 meals a day that are home cooked, full of vegetables, drinking lots of water etc. We are not making any progress in our body fat and body weight goals.

Why?

I am sure this is down to not realising how much extra food and drink passes our lips that we don’t count as eaten, or in some cases even realise we’ve consumed.

The culprits:

Alcohol:  Ok, we all know when we’ve had a drink, but if you have a heavy night (and we all do), do you really know how much you’ve had to drink?  Let’s do some conservative maths.  If you consumed 1 bottle of red wine (approximately 400kcal), 2 G&T’s (approx 240kcal) & a couple of shots of zambuca (approx 200kcal) on a night out, you have added over 800kcal of (mainly) sugar to your diet.  This doesn’t even count the kebab on the way home and the way you crave junk food the next day and you can see that someone with a particularly social job or a lifestyle that revolves around weekend drinking will have problems controlling their weight, or losing body fat even if they are exercising a lot.  The way round this is simple; moderation!  I know that’s not always possible, but if you want results then knock the binge drinking on the head.

Petrol station queues:  We’ve all been there, standing waiting to be served, your tummy is rumbling and all around you are special offers for chocolate bars, crisps and cakes.  It’s so easy to just throw a little treat onto the counter, eat it in the car and throw away the wrapper before anyone sees, it’s like it never happened.  Again, let’s do the maths.  If you fill up twice a week at the petrol station and each time buy yourself a chocolate bar and a bag of crisps (approx 400Kcal X 2 = 800 Kcal), again it’s easy to see how the calories in sugar and bad fats can rack up without noticing.  I have found the way to get around this is to pay in cash and make sure you fill your tank up completely so you don’t need to go as often.

Fizzy drinks:  This one, especially “sports drinks” really grinds my gears! They just are not necessary.  I actually chuckle to myself when I see someone guzzling a Lucozade whilst having a gentle cycle on a recumbent bike.  I mean they are actually producing a net calorie gain whilst at the gym, shocking!!  So, first of all, unless you are participating in the sporting arena, or taking part in an endurance event of over 90 minutes you have no need for an isotonic sports drink at the gym.  Non sports fizzy drinks are also full of excess sugar calories.  

If you have 1 can of cola per day (140 kcal) it will add an extra 980Kcal per week.  Not only that, each can contains around 40g CHO, which is almost half your daily allowance if you’re trying to burn body-fat.

My advice is to stay away from fizzy drinks, including “diet” versions (for other reasons) and just drink plain water & herbal teas the majority of the time for good health.  This misunderstanding of the sugars in drinks also applies to fruit juices, fruit smoothies, fancy pants coffees like lattes and such like.  Fruit juices and smoothies (if homemade) can be a fantastic source of vitamins and minerals, but be careful not to overload them with high glycaemic fruits. It’s all about the combinations!

Other notable culprits include; 

Grazers – Eating a few chips from your children’s plates or finishing their leftovers everyday does count!

70:30 – Eating well Mon-Fri but blowing out at weekends isn’t going to get you results.

Office cakes – it’s not necessary to have to take a slice of cake just because it’s Jenny’s cat’s birthday.  

Remember, those people who pressure you into eating are just doing it because it makes them question their own life choices.  

You eat too much! – You can eat too much good food.  Focus on portion sizes and food ratios on your plate.  A good fist size piece of protein, a load of leafy vegetables and some healthy fats in the form of some avocado, seeds or some olive oil to dress is how a plate should look. Try using smaller plates too.

I’m not going to pretend I am perfect, but I am fully aware of what I’m eating and what my health goals are and adjust my diet accordingly.  I hope this article has shown you that without even realising it you can add almost 2000kcal or 500g of CHO per week in mainly sugar to your diet.  I’m afraid to say, you can hit the gym 4-5 times per week, but it’s going to make no difference if you are stocking up on that amount of sugar.  

My advice is to really take the time to plan your meals, keep an accurate food diary and most importantly understand what is passing your lips!

Stay healthy!

Changing behaviour for long term health

One of the most frustrating aspects of being a Fitness professional is seeing such inconsistency in peoples training regimes and diet.  I am forever hearing next week is the week I’m going to sort my food out; on Monday I am going to stop drinking so much; after my holiday I am going to take my training more seriously etc. 

This table from Stanford University’s psychology research department makes interesting reading and can shed some light on why people seemingly find it so difficult to add an exercise or healthy diet regime to their life,  give up a bad habit or break away from self destructive behaviours that affect their overall health.

The table highlights the fact that not enough focus is on recognising or understanding how much our behaviours, therefore our lives are controlled by habits.

	Stanford University’s Top 10 mistakes in behaviour change
1	Relying on will power for long term change.
2	Attempting big leaps instead of baby steps.
3	Ignoring how environment shapes behaviour.
4	Trying to stop old behaviours rather than create new ones.
5	Blaming failure on lack of motivation.
6	Underestimating the power of triggers.
7	Believing that information leads to action.
8	Focusing on abstract goals more than concentrating on concrete behaviours.
9	Seeking at the outset to change the behaviour forever.
10	Believing that behaviour change is always difficult.

It is human nature to think that we are all in control of our lives and all of decisions and behaviours are completely rational and all of the choices we make are conscious.  The truth is that they are not; our brains may only make up 2% of our body-weight but they consume 20% of our energy resources. In fact, it has been shown that willpower behaves like a muscle in the sense that it burns more energy and can get tired when overused.  Which suggests that it’s natural for the brain to want to conserve energy; running on auto-pilot is a good example of this. 

Our lives are run by habits, so when it comes to changing your diet, or committing to an exercise regime or giving up drinking or smoking it is no wonder so many fail at the first hurdle as they are battling against environmental triggers that they don’t know exist.  The good news is there is something you can do to help; learn new behaviours and create new brain connections!

Professor Ben Fletcher, Head of Psychology at the University of Hertfordshire has spent his career researching this field and has overwhelming evidence that shows that when people try new things their mind is opened to change.  This in turn has a positive effect on breaking habits, losing weight and making sustainable long term changes. 

Remember, Einstein defined insanity as doing the same thing over and over again and expecting a different outcome. So, try making some positive changes in your life and do something different today!

Weight Loss - it's all in the mind!

To get a body like a film star all you have to do is cut out wheat, dairy, sugar and carbohydrates; only eat for five days out of seven; never eat after 7pm; and on top of that make sure you are eating enough protein to create a new species on the endangered list and guzzle so many supplements it will keep Holland & Barrett in business for decades. 

Yes, according to the glossy magazines this is what it takes to lose weight and get the body you dream of. Sounds easy, right?!

Sarcasm aside, my many years of experience in the field tell me that people who exercise consistently and effectively and have a diet full of unprocessed highly nutritious food will make significant changes in their physical appearance and maintain a healthy weight.  However, many people constantly fall at the first hurdle and find it almost impossible to stick to a healthy living regime. 

Why? I believe it is due to lack of understanding of the many psychological factors that are associated with dieting behaviour.

Habits

Human beings are habitual by nature and from the moment we are born food becomes an essential part of our lives. It’s no surprise to find out that over the years we develop habits and create associations with food that are in some cases controlled by our environment and are not under our conscious control.  So what can be done about this?  Research has shown that breaking habits can be achieved by making small changes in our daily routine and getting out of our comfort zones.  

Completing simple tasks such as watching different television programmes, eating new foods, taking up new hobbies and making new friends can not only enrich your life but help you lose up to 2lb a week before you even start dieting.  

My advice is to begin making small positive changes to your life before starting a diet and fitness regime, as this will not only open your mind to change but give a whole new perspective to life itself.

Behaviour Change

Timing when to start a weight management programme is essential for success.  By this I don’t mean that you should only start when you have no parties to go to; but knowing when you are ready and capable of change before making adjustments to your lifestyle is important.

I believe there are 5 stages to consider. Which one are you at?

1)  Pre-contemplation.  At this stage people are in denial over their need for change.  They embark on diet plans under duress from others and will rarely achieve success.

2)  Contemplation. This is the stage when a person acknowledges that they have a problem and like to talk about it, read about it and think about it.  In fact, they like to do anything except act on it. 

3)  Preparation.  Preparing for action!  This can involve seeking out a personal trainer or gym membership, deciding what foods you are going to cut out of your life and planning your meals.  A key part of this stage is to go public with your intentions to help push you into action.

4)  Action.  This stage is busy and time consuming.  A routine of new foods and exercise dominate your thoughts whilst trying to combat cravings and negative influences.  This is why preparation is vital!

5)  Maintenance. Once you begin to make changes and gain results, your support from peers dwindles.  This makes it essential that you understand that CHANGE NEVER ENDS WITH ACTION. An extensive period of maintenance is needed to engrain the new regime into your life whilst it becomes a new habit, this can last anything from 6 months to a lifetime!

TOP TIP:  Make a list of all the positives and negatives involved in going on a diet.  If the positives outweigh the negatives you are ready for change!

True motivation must come from within!

I am always shocked by the amount of people who try to lose weight due to the pressure of others.  I cannot be any clearer with this statement; “If you attempt to diet to make someone else happy, you will fail!!”

So, in danger of sounding a bit like a bad actor, what is my motivation?  Well I have found success with clients when I ask them to take part in a simple writing task;

Take the time to write down and explain in detail why you believe that losing weight will improve your life. It is important not to focus on why it will make others happy, but to focus on the emotions involved personally to you and why your life will change for the better. This gives you a chance to express the stress, anger and frustration you may be feeling in a way that is very personal to yourself without having to talk it through with anyone else.  The cathartic nature of this task provides a much needed stress relief, but it also gives fresh perspective on a journey that for some has always been just a dream that lip service is constantly paid to.

In summary, losing weight is not as simple as being told by a young, in shape fitness trainer who has no kids, to eat less chocolate.  If you take note of these important psychological factors and begin to plan your regime properly and make sure you are not only ready for change but doing it for the right reasons, you will succeed.