Over the years, I’ve worked with a lot of clients whose lives didn’t exactly fit into a typical fitness mold. When I lived in Napa, some of my clients had day jobs that revolved around wine tasting, client dinners, and entertaining. For them, clean eating and daily workouts weren’t just unrealistic, they were incompatible with their careers.
But that didn’t mean they couldn’t make progress.
It just meant we had to work with their lifestyle. We focused on what they could do consistently, and what would actually stick.
That’s what real coaching is. It’s not a script. It’s a conversation. It’s about helping you figure out what works for you, in real life.
8 Tools to Support Your Progress
These are coaching tools I use with clients every week. You don’t need a coach to get started with them. You can use these on your own, starting today.
1. Ask Yourself Actionable Questions
Instead of focusing on what’s wrong, focus on what’s possible. Try questions like:
- What helped me feel more in control this week?
- What’s one small shift I can make tomorrow?
- Where am I already showing up for myself?
These kinds of questions bring clarity and direction, especially when things feel scattered.
2. Define What Progress Means to You
Progress doesn’t have to mean tracking macros or hitting a certain weight. It might look like:
- Feeling more energized in the afternoon
- Carrying groceries more easily
- Getting through the week without skipping movement
Make sure your definition is one that feels relevant and realistic to your life.
3. Start Smaller Than You Think You Need To
Small, consistent efforts usually beat dramatic changes. You might start with:
- A ten-minute walk a few times a week
- A consistent breakfast routine
- Booking one training session and committing to it
- Parking further away to get more steps in
What matters most is that you’re building consistency through easily-attainable goals.
4. Listen to How You Talk to Yourself
Notice what your internal voice is saying, especially during tough moments. Then ask if you’d say the same thing to a friend.
Instead of “I’m behind,” try “I had a hard day and I still showed up.”
Instead of “I blew it,” try “I’m learning what works for me.”
Changing the way you talk to yourself doesn’t mean ignoring challenges. It means speaking to yourself in a way that helps you keep going.
5. Shift the Story
Sometimes what holds us back is an old story we keep repeating. These stories can feel like facts, but most of the time, they’re just beliefs we’ve never questioned.
Here are a few common examples and how you might reframe them:
| Old Story | New Story to Try |
|---|---|
| I always quit after a few weeks. | I’ll commit to one month, then see how I feel. |
| I’m not disciplined enough. | I’m learning how to follow through in my way. |
| I need to be all in or it’s not worth it. | Small steps work better for me long term. |
| I should be further along by now. | I’m building progress at a pace I can maintain. |
| I never stick to healthy habits. | I’ve stuck to some. I can build on those. |
Try this on your own:
- Write down one thought or story that’s been holding you back.
- Ask yourself, “Is this always true?”
- Reframe it into something more useful and realistic.
- Repeat the new version to yourself when the old one shows up.
You don’t have to believe the new version fully at first. Just being open to it is a step forward.
6. Lean Into Your Strengths
If you’re someone who likes to plan, create a simple structure. If you’re more spontaneous, do 10 squats when you’re bored. If accountability helps you follow through, start a group chat with friends where you check-in with each other.
The goal isn’t to become someone you’re not. It’s to build momentum in a way that feels natural to you.
7. Get Clear on Expectations
One of the most helpful things you can do is set expectations with yourself. Define:
- What progress looks like right now
- How you’ll know you’re moving forward
- What you’ll do when things feel off
Having a plan for imperfect days is part of what keeps your momentum going.
8. Acknowledge What You’re Already Doing Well
Progress doesn’t always look like before-and-after photos or perfect tracking.
- It’s showing up when you didn’t feel like it.
- It’s choosing the option that supports your energy.
- It’s being patient with yourself in the middle of a busy week
- It’s not feeling guilty if you overate, or didn’t do that workout.
Notice those things. Write them down if you need to. They are real wins.
Weekly Reflection Prompts
You can use these prompts weekly, or anytime you want to check in.
- What worked well for me this week?
- What challenged me?
- What’s one small win I want to remember?
- What’s something I want to adjust?
- What can I do to support that shift?
A few honest answers go a long way in helping you course-correct without quitting.
FAQ
Can I use coaching tools to improve my fitness journey on my own?
Yes, absolutely. Using coaching tools like self-reflection, asking intentional questions, and tracking small wins can help you stay motivated and consistent—even without a personal trainer or coach by your side.
What’s the best way to start if I’m not sure how to reach my fitness goals?
Start by identifying how you want to feel: more energy, confidence, or strength. Then build small, manageable habits around those feelings. This approach helps you create a fitness plan that fits your life and keeps you motivated.
How does coaching mindset support help me get better fitness results?
Mindset coaching is crucial because it builds the foundation for lasting change. When you work on your mindset, you develop the motivation and resilience needed to stay consistent with workouts and nutrition, leading to better long-term results.
Do personal training sessions include coaching to support my mindset?
Yes, I combine personalized training based on the answers you give me with these questions. This holistic approach helps you build a sustainable routine, making it easier to reach your goals and maintain results.
If you’re ready to start moving forward in a way that fits your life, I’d love to help. Whether it’s through one-on-one training or accountability coaching, I’ll work with you to find a rhythm that feels like yours.
CRW Personal Training & Pilates 
Leave a comment