PAYMENT

 

How is payment made?

Payment is made monthly via direct debit or recurring PayPal invoice.

 

Is there a minimum commitment period?

I ask that you commit to a minimum of 3 months' coaching to ensure that we build up enough consistency to see results. After this period you are free to finish coaching, should you wish. If you choose to continue, you will be asked to give a full month’s notice to cease coaching. You are not bound by any long-term contract and I do not ask for upfront payments.

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CONTACT

 

How do we keep in contact?

You will have direct access to me via WhatsApp. I endeavour to reply to messages or voice notes within 24 hours but often it is sooner than that. You also have the chance to add comments on each day of your tracker, which I will read and either reply to on your tracker, or via Whatsapp. I encourage questions and these should always be asked without fear of judgement.

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WEEKLY CHECK-INS

 

What time is our weekly check-in?

I ask that clients complete all aspects of their weekly check-in (detailed in welcome video) by 10am on Sunday mornings, as I complete all video feedback on that day. If you are unable to complete a check-in, please communicate this with me via WhatsApp. If your check-in comes after the deadline, feedback will be delivered via WhatsApp voice note for that week. The analysis week runs from Sunday to Saturday, so feel free to complete on Saturday evening if possible. 

 

Do I need to check in if I have a “bad” week?

YES! Arguably, checking in on these weeks is even more important than the weeks that have gone perfectly, for several reasons. Firstly, there is always something you’ve done well and made progress with, which needs to be recognised and celebrated. Secondly, I can provide support and look at ways to improve upon what didn’t go to plan.

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NUTRITION

 

How many times a day should I eat?

This is completely up to you and can be determined by personal preference and lifestyle. Some prefer to eat bigger, less frequent meals due to time restraints. Others find that smaller and more frequent meals work better for them.

 

How should I tackle nutrition when I'm unwell?

If you are unwell, tracking nutrition is the least of your worries. Focus on eating plenty of wholesome, nutrient-dense food to recover fully.

 

What about food pre and post training?

This comes down to the individual and the type of training you intend to do. Nutrient timing isn’t massively important for the majority. However, I do suggest eating a meal or snack consisting of protein, carbs and fat 1-2 hours before training. This will also be determined by how quickly you digest food. Post-training nutrition is down to you. You don't have to eat immediately (within 30 minutes) after exercise. 

 

Training puts stress on the body, activating your sympathetic (fight or flight) nervous system and increasing respiration, heart rate and blood flow to your muscles. Research has shown that immediately after training your body is still in a sympathetic state. Allowing it to move into a parasympathetic state (rest and digest) will better prepare your body to digest food as respiration and heart rate come down and digestive rate increases. Eating a balanced meal within 2 hours of training will suffice.

 

What happens if I go over my macros and calories for that day?

Don’t worry! This is why we use a WEEKLY INTAKE rather than daily. This is what determines whether you make progress week to week. If you go over your calorie target one day, you can simply aim lower the next day. There is no need to worry about days in isolation. If you regularly miss your macro targets, I will help you find the right foods and meals to work for you.

 

Is tracking food necessary?

In my opinion, tracking your calories is essential for excellent results. No calorie counter is 100% accurate but MyFitnessPal is a great option. It is very easy to use once you get the hang of it.

 

Are there any foods off limits?

NO! At Dom Haigh Coaching we preach an all-inclusive, flexible approach to nutrition. No foods are deemed ‘good’ or ‘bad’. However, be mindful of what you are eating and remember the 80/20 rule. 80% of your intake should be wholesome, nutrient-dense food and the other 20% can be questionable and blatant junk food. If you are in a calorie deficit and aiming for fat loss, this

becomes even more important. When in a deficit, you have to think more carefully about food choices, potentially aiming for food that provides more volume and satiety, so some junk may have to come out in order to save the calories.

 

Should I count drinks in my total daily calories?

Absolutely yes! This is a common area where people trip up. They assume because they are not eating it, those calories don’t count. Think about this: a medium skinny latte from Starbucks is around 131 calories. Consume three of those a day and that’s 393 calories. There is nothing wrong with enjoying your favourite beverages if they are all accounted for.

 

Are sweeteners ok?

Yes. They have been given bad press in the mass media but there is nothing wrong with consuming them in moderation. Safety concerns and links to cancer are false.

 

What about zero calorie and diet drinks?

These are fine when consumed in moderation. They can be very helpful when your calorie target is low, you want something to make you feel fuller and water just doesn’t cut the mustard. However, do be mindful of dental health.

 

Do I need to take supplements?

I think of supplements as something added to a solid foundation, in order to enhance it. First and foremost, we focus on getting your body what it needs from wholesome and nutrient-dense food. However, in certain situations supplements may be necessary, or addition of them will enhance your health or performance. We will discuss what's best for you during your coaching.

 

Can I drink alcohol?

If you like alcohol, then yes. I don’t tell clients to restrict certain foods and the same goes for alcohol. What I will do is educate you around the impact that it MAY have, better choices that could be made and how to structure your week so that you can include a night out and still stay on track.

 

Can I eat out?

Of course! My coaching philosophy is an inclusive and flexible one. Eating out is a big part of many clients' lives and I want this process to enhance, not take away from that. I will show you how to enjoy all that life has to offer, whilst also achieving your health, performance, or physique-based goals.

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TRAINING AND ACTIVITY

 

What happens if I am ill and miss a training session?

The most important thing is that you recover. Training when ill is not advised in most cases. You can sometimes train through head colds but I will let you judge how you feel. The general rule of thumb is: with neck-up symptoms you may feel ok to train, with neck-down symptoms it's best not to. Training an already stressed body and immune system may exacerbate things. 

 

Can I do extra training?

I would strongly advise against doing extra resistance training outside of your personal, structured training plan. However, I do like clients to engage in other forms of exercise that they enjoy. During the consultation process we will discuss what you currently do and want to continue doing, so this will be considered when planning your training and nutrition.

 

What is NEAT and how important is it?

NEAT or Non-Exercise Activity Thermogenesis is any movement that you do day to day that isn’t seen as traditional exercise, such as walking, housework and sex, etc. It is a very important part of this process, regardless of your goal. The human body loves movement and one of the best forms of daily movement is walking. You will have a weekly step target which I encourage you to hit. This aids your energy expenditure, relaxes you and aids digestion. 

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What if I can’t progress a movement in weight or reps one week?

Don’t worry. Progress can come in many forms. Exercise execution is often overlooked. NEVER compromise form to progress a movement in weight or reps. Your muscles respond to the tension you place them under, and that tension is created through good technique. As your coach I would rather you maintained, or even sometimes regressed a movement if you feel like your form is getting sloppy.

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FEMALE PHYSIOLOGY CONSIDERATIONS

 

The menstrual cycle lies at the core of a woman's health and wellbeing. The average cycle length is 28 days, split into two phases of 14 days each:

 

1) Follicular (oestrogen dominant) - days 1-14

2) Luteal (progesterone dominant) - days 15-28

 

Each woman is different therefore your cycles will be different, but there will be some metabolic changes throughout the duration of these 28 days. Appetite, basal metabolic rate (your requirement for calories), bodyweight, water retention, ability to handle carbohydrates, ability to metabolise and break down fat, ability to preserve muscle and performance whilst training will all fluctuate during your cycle.

 

There are also psychological changes to contend with such as mood and motivation to train.

 

It is my responsibility as a coach to understand how this impacts you and be empathetic in my approach. You can rest assured that I tick both of those boxes.

 

How do I track my cycle?

It would be a good idea to track your cycle using an app such as Flo, Clue or Fertility Friend. After tracking for some time, we will be able to see a pattern week to week and month to month. This will help me manipulate nutrition, training volume and intensity, cardio and rest, to suit you. This will help you get an idea of what to expect as you move through the month. Fluctuations in bodyweight and body composition can be demotivating and cause stress but if you know what to expect, you will be in a better place to understand it.

 

What happens if I can’t train?

Nothing. As your coach I will always ensure that I support you 100% as you know your body better than I do. If you can't train because of your cycle, it's ok. If certain movements are uncomfortable due to bloating or abdominal cramps, we can switch movements or session focus. Adaptations can always be made, but if you need to skip a session and rest, you must do so without feeling guilty. 

 

What about my nutrition?

During certain weeks of your cycle, you may feel more hungry and crave specific foods. I want you to honour your hunger and cravings during this time, even if that means going above your calorie or macro targets for that day or week.

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DOM HAIGH COACHING

 

What can I expect from you as my coach?

I pride myself on providing the best coaching for you to learn more about your body, nutrition and training, and to achieve your health, performance, or physique-based goals. My mission is to educate and empower you to execute that in a maintainable way after we have finished working together.

 

You can expect me to support you in all aspects of the above, without fail. I will go above and beyond to make sure you achieve everything you want and more. I am invested in your success.

 

You can expect me to complete and upload my video feedback on time each week, unless previously communicated that extenuating circumstances prevent it. If this is the case, alternative arrangements will be made with you.

 

You can expect me to have an empathetic and non-judgemental approach to working with you, but I will also call you out when I feel like you need pushing.