Fitness Coaching Tips to Help Clients Achieve Goals More Quickly

Do you ever wonder why frozen yogurt became such a popular dessert choice? It's likely not because of the quality or because it's “so much better” than other types of ice cream.

People love frozen yogurt because of something else: autonomy. 

You may be wondering why I'm talking about frozen yogurt on a blog meant to help fitness coaches improve their coaching practice and increase client success, but I promise the two are connected.

I'm talking about it because this lower-calorie dessert option can teach us an important lesson in psychology and behavior change.

We feel good, motivated, and happy when we feel in control of our own decisions. 

We're more likely to do things when we feel like we're calling the shots, and choosing our own toppings and flavor combinations appeals to our psychology.

Chipotle leverages this, too. I doubt you'd love the burritos as much if you didn't get to direct the build-out.

But this information is important beyond any desires you might have to open up a Sweet Frog franchise, which is why we are going to discuss the power of autonomy and how to leverage it to help your clients develop new skills to make changes that last.

Autonomy is the key to long-term success in achieving goals.

What is Autonomy?

Autonomy refers to the ability to make independent decisions and have control over our actions. 

As human beings, we value autonomy because it allows us to express our unique preferences and needs. 

In fact, we don't just value autonomy; it's a basic psychological need that we have as humans. We need to feel autonomous if we want to feel motivated and driven to do things.

Autonomy helps us feel more empowered and motivated to do ANYTHING — including pursue health and fitness behaviors and achieve long-term success.

Similarly, by offering the freedom to customize meals, "build your own" food options like Chipotle and frozen yogurt shops provide a platform for people to exercise their autonomy.

Teaching other health coaches the skills to help foster autonomy in our clients is a big focus of the Health Mindset Coaching Certification.

Why Are Your Clients Struggling to Achieve Their Goals?

If client adherence is an issue in your coaching practice, one major reason your clients are struggling to achieve their goals is likely a lack of autonomy within their fitness journey.

Clients who feel empowered and part of the decision-making process are more likely to stay committed to their goals and stay motivated when things get challenging.

As a health coach, simply telling your clients what to do actually reduces adherence. Your job is guiding clients, not telling them what to do, and expecting them to blindly follow your directions.

Encouraging clients to have autonomy can help them develop a strong belief in their abilities, leading to more confidence, better decision-making, and greater long-term success.

Goal Setting to Increase Client Success

Setting goals that are clear, specific, and realistic is key to helping your clients achieve success with their fitness goals.

If you want to increase your client adherence, you have to incorporate client autonomy into the goal-setting process.

Allow clients to actively participate in defining their goals, ensuring they align with their own values and lifestyle. By creating this sense of ownership, your clients feel empowered, which increases their commitment and motivation.

Encouraging them to set small, achievable milestones can create a positive feedback loop, enhancing their confidence and overall success in their fitness journey.

But not all goals are created equal, so let's start by addressing SMART goals.

SMART Goals

You may be using the SMART framework when you have clients set goals for themselves, but I'm not a fan of this approach to setting goals because it doesn't take mindset into account, and if you're here, you know that mindset is everything when it comes to behavior change.

The problem is in what we deem attainable or realistic goals and the time-bound aspect of the SMART method, which is why I don't recommend setting SMART goals and propose using my SMARTER framework instead.

I have a whole blog on it here and a podcast episode here if you want to help your clients identify and set better goals that they are more likely to achieve!

Goldilocks Goals

The best kind of goal (aka the goal that's most likely to be achieved) is one that’s challenging but not TOO challenging.

Looking at a review of decades of research (Locke et al., 1981), researchers have determined that “moderately challenging” goals lead to better performance.

You want your client's goals to stretch them, but not to the point where they begin to feel impossible and lose interest.

But also, be careful that your goals aren’t too easy because “too easy” means boring and your clients will lose interest that way, too.

Your best bet is to find something “just right.”

One goal that seems stupid easy for you might be a perfect, moderately challenging goal for your client.

Here’s a quick exercise that you can use with your clients to help them land in their Goldilocks goal era:

          Think of the outcome you want to achieve.

          (example: live a healthier lifestyle — starting with a pretty unhealthy one)

          What would be a “too easy goal”?

          (example: eat 1 vegetable each day)

          What would be a “too difficult goal”?

          (example: cook all meals at home and hit the gym 4x per week)

          What would be a “Goldilocks goal”?

          (example: include vegetables at 2 meals per day, hit the gym 1x per week)

Notice that this exercise has the client determine what is too difficult, too easy, and just right. The only way your clients grow is if they have the power to guide their own journey.

Encourage them to set goals that challenge them just the right amount based on what they think is challenging and easy.

This collaborative approach will give them the confidence to make progress and stick to the strategies you outlined together.

Empowering Clients Through Autonomy

Empowering clients through autonomy is a key part of effective fitness coaching. Research in self-determination theory (SDT) by Deci and Ryan (2000) emphasizes that individuals are more motivated and committed when they feel a sense of ownership over their actions.

Encourage clients to actively participate in setting specific goals, choosing exercises, and designing routines that fit their lifestyles.

When your client is involved in the goal-setting process, they develop a sense of intrinsic motivation (the kind we're always aiming for), leading to greater adherence and long-term success.

Empowerment helps your clients see fitness as a personal journey, boosting their confidence and consistency.

How Does Autonomy Help Clients Reach Their Health and Fitness Goals

When clients feel autonomous,  they will feel empowered to independently make the necessary decisions to achieve their fitness goals. Which, of course, makes your job easier as the coach!

When clients have the freedom to be part of the decision-making process in their health and fitness journey, they feel a sense of ownership over the process. This ownership fuels intrinsic motivation, helping clients stay committed to their goals.

As a coach, just telling your clients what to do rather than empowering them to be part of the decision-making and planning process will always make them feel less motivated and less interested in “sticking with it.”

If you have a client who isn't “adherent” or struggles to stay consistent, you might benefit from helping them cultivate more autonomy! 

When clients have control over their fitness decisions, they develop a sense of self-efficacy — the belief in their ability to succeed. This belief enhances confidence and resilience, enabling them to overcome obstacles and persist in their fitness journey.

Autonomy fosters a shift from a short-term "diet" mentality to a long-term lifestyle change.

Autonomy promotes sustainable habits by empowering people to take charge of their health and ensuring that they not only achieve their fitness goals but that they maintain them over time.

Common Challenges to Autonomy in Fitness Coaching

As much as I wish that telling you that clients need autonomy to achieve their goals was enough to get everyone to achieve their long-term goals, it's not. As with anything, there will be challenges.

A common challenge you may face is that your clients may struggle with low self-efficacy, doubting their ability to make good decisions regarding their fitness.

Strategies to help overcome this include encouraging them to take small actions where they feel capable and gradually building their confidence. Celebrate these small wins to reinforce their belief in their abilities.

You may have also noticed that your clients often rely heavily on you for constant direction, which limits their autonomy. To address this, gradually shift decision-making power to them.

For example, ask your client to choose from different workout routines or let them decide on the frequency of their training sessions. This method can help them feel more in control and boost intrinsic motivation while still having you as a resource for their success.

Fear of making the wrong choices can also lead to a lack of autonomy.

To reduce this fear, you should create a supportive environment where failure is seen as a learning opportunity rather than a setback. Encourage clients to set "safe-to-fail" experiments where the focus is on learning from the process.

Providing reassurance that mistakes are part of progress can alleviate their anxiety and increase growth.

Help Your Clients Achieve Your Fitness Goals That Last

Next time you're frustrated with your client's ability to stick with something, assess the level of autonomy they have in the process.

You can learn more about helping your clients achieve autonomy and their fitness goals through the Health Mindset Coaching Certification. This 13-week program will help you develop the skills to effectively help your clients stick to the plan, stick with you, and achieve long-term success in their health and fitness goals. 

Health Mindset Coaching Certification is recognized by the National Academy of Sports Medicine (NASM), the Athletics and Fitness Association of America (AFAA), the International Sports Science Association (ISSA), the National Board of Health and Wellness Coaches (NBHWC),  and the American Council on Exercise (ACE) as an approved continuing education provider.

Join the waitlist here, and you'll get immediate access to some free primer materials to get you started!

 Check out the original post here.

Sources

Locke, E. A., Shaw, K. N., Saari, L. M., & Latham, G. P. (1981). Goal setting and task performance: 1969–1980. Psychological Bulletin, 90(1), 125–152. https://doi.org/10.1037/0033-2909.90.1.125

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78. https://doi.org/10.1037/0003-066X.55.1.68

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