Initial Consultation:

Sarah came to me for fitness coaching after seeing my success with a friend. During our initial consultation, Sarah shared her history of failed attempts at getting fit and expressed her frustration with her lack of progress. I used techniques to establish a rapport with Sarah and understand her goals, motivations, and any limiting beliefs that might be holding her back.

Techniques Used:

Brain Gym

I used brain gym to help create rapport by mirroring Sarah's movements during the workout, while also helping her set a specific goal


Focus Awareness Technique

I relaxed Sarah down and focused her mind


The Power of Suggestion -

I used the power of suggestion to help Sarah imagine herself achieving her goals. This technique is used to create a positive mental image of the desired outcome, which in turn helps to motivate your client, and build confidence and belief in one's abilities.


The power of suggestion is where the phrase "I put a spell on you" comes from. The word "spell" actually comes from the Old English word "spellian," which means to talk or speak


This highlights the fact that words are incredibly powerful and can have a significant impact on our thoughts, feelings, and actions


Just as a magician can use spells to influence their audience, sports performers and athletes can use the power of suggestion to enhance their performance. By choosing their words carefully and using positive language, they can create a mindset that empowers them to achieve their goals and perform at their best


“Words and magic were in the beginning one and the same thing, and even today words retain much of their magical power.”

― Sigmund Freud, Introductory Lectures on Psychoanalysis


Metaphors For Confidence And Motivation -

Metaphors are powerful indirect suggestions because they engage the listener's imagination and tap into their subconscious mind, making them more receptive to new ideas or perspective

I used a metaphor of a seed growing into a tree to help Sarah visualize her potential for growth and change. This metaphor encouraged her to be patient with herself and believe in her ability to achieve her goals.


Empowering Voice Transformation Technique

Before implementing the Empowering Voice Transformation Technique, Sarah's inner thoughts were often filled with self-defeating statements such as:

"I'll never be as strong as the others."

"What if I fail and embarrass myself?"

These persistent negative thoughts not only affected her ability but also took a toll on her overall confidence and well-being.

The breakthrough came when Sarah playfully transformed that nagging inner voice into a hilarious and exaggerated high-pitched tone, making her laugh at its absurdity. With the negative voice now distant and barely audible, it was time to introduce a new, empowering voice.

The Empowered Voice: Fueling Confidence and Motivation

In the space once dominated by self-doubt, Sarah embraced the Empowering Voice. With renewed vigor and enthusiasm, she replaced those disempowering thoughts with empowering affirmations:


"I am more than capable of reaching my goals."

"Every day, I grow stronger and more resilient."

"I am excited to embrace challenges and grow from them."


The Power of Emotional Agility -

How to Shift Your State at Will - To help Sarah build confidence and motivation, I incorporated the "fake it until you make it" approach, namely power posing.


Power posing has been found to have measurable effects on hormones and stress levels. Recent research shows that both men and women can increase testosterone by 20% and decrease cortisol by 22% through this technique. Additionally, I trained her mind to focus on positive experiences and emotions, which helped her stay motivated and confident in all areas of her life.


Motivation -

To increase Sarah's motivation, I used a simple technique to get her to see the benefits of taking action and then setting goals. I helped her see the positive effects of exercise, such as increased energy levels, improved mood, and reduced stress. I then asked her to set realistic and achievable goals that aligned with her fitness level and preferences.


Goal setting -

I worked with Sarah to make sure her goals were meaningful, realistic, measurable, had a time limit, and were able to be visualized and felt.


We also established "stage" goals along the way to help achieve the end goal. By breaking down the main objective into smaller, achievable steps, progress becomes more manageable and less overwhelming. Offering rewards at each stage can also boost motivation and provide a sense of accomplishment.

I taught Sarah The Art of Dual Training: Embracing the Journey and the Destination.

The key to dual training is finding joy in both the journey and the destination. By fostering self-awareness, focusing on the present moment, and the positives of effort, thereby harnessing the reward power of dopamine, your clients will not only achieve their goals but also experience a rewarding and fulfilling training process. The end goal becomes a cherished postcard from an incredible experience.


Future Pacing -

I asked Sarah to visualize herself in the future, after achieving her fitness goals. I helped her create a vivid image of what her life would look like and how she would feel. I then used this image to motivate her to take action toward her goals.



Over 12 weeks, Sarah followed the training program diligently and made significant progress toward her fitness goals.

She lost 8 pounds of body fat, gained 3 pounds of muscle, and improved her cardiovascular fitness.

She also reported feeling more energized, confident, and motivated. By using various techniques, I was able to help Sarah overcome her limiting beliefs and create a positive mindset toward fitness. Together, we were able to help Sarah achieve lasting change and make fitness a part of her lifestyle.