begin your journey here

A huge congratulations and welcome to the team. I hope you’re as excited as I am to start your journey. At Brad Game Fit we care to provide our clients with everything they need to have an incredibly successful and enjoyable coaching experience.

We’re going to focus on the 3 pillars of BGF

MOVEMENT MASTERY

LIFESTYLE & HABIT REDESIGN

NUTRITIONAL RESET

to create an environment for success that you WILL sustain for the long run.

Please set aside 10 minutes to read through the kickstart area. It covers your first and next steps, some key information about training & nutrition, and more insights into how the online coaching works.

Brad

THE SETUP

  • Step 1 - Create your Trainerize account : make sure you have set up your account via the email invitation you received upon signing up & I’d suggest watching the tutorial Loom video that will have sent on the in-app messenger.

  • Step 2 - Complete & submit your onboarding form within the other welcome email : I cannot build your plan out until I have this submitted to me

  • Sync up smartwatch/smart phone health data within Trainerize, it will have prompted you on creating your account.

  • Upload initial progress photos by day 1 & add in your weight and your 1st measurements

  • Community :Make sure you have messaged me on WhatsApp so you’re added into our community group if you are not already.

TOOLS FOR THE JOURNEY

Digital bodyweight scales

kitchen Food weighing scales

body tape measure

750ML+ Water bottle

USEFUL

  • Shaker bottle (x2 is handy)

  • Tupperware for any meal prep

  • Any workout accessories or extras we have discussed or have suggested on our call - order this ASAP.

I will run through everything we have in place for you for the priming phase in your Kickstart Onboarding.

This is to make sure you have everything set up so we can hit the ground running.

Weekly/Daily Tasks

You will have tasks to perform daily & each week. These will be loaded in your dashboard & calendar in Trainerize. Prompt messages will be sent for some tasks.

Weigh ins

Unless we set a plan otherwise, uploading this daily will help show a trend and understanding of direction. This will allow adjustments to be made over time

Take Progress Photo

This will be either every week or 2 weeks on a Friday/Saturday. Reminder will be sent.

Meal Photographing

One of the 2 nutritional options and our 1st focus unless stated otherwise.

HABITS

Building habits will be essential for your progress and these will be loaded into your calendar/goals tab.

5 key measurements

This is to be complete once/weekly on Friday/Saturday, the same 5 you did for your onboarding. Reminder will be sent.

Check in Form

Every week on Sunday in-app at 12pm local time. Please compete within 24 hours - this is essential for week to week progress.

EODR

End of day report, simple questions to fill out for the end of the day at 9pm. This is VERY important for touch points with me and keeping on top.

TRAINING & YOUR PROGRAMME

Your training programme tab in Trainerize will contain your unique workout plan. Workouts will be scheduled into your calendar every week. If you need to change workout days, you can drag them on the calendar tab, but let me know if so and or why. The programme description will also contain information on the plan.

PROGRAMME INFO

A training block will last anywhere between 6-8 weeks depending on your needs/experience.

All exercises have video demos from the library, and all other info listed. You can press an exercise to watch the demo and read instructions.

BENCHMARKING : getting used to new movements/exercises and weights. Your priority is good form and getting a solid feel for the movement, so if new to a programme or testing new exercises It is best to perform on the lighter side to build up confidence and familiarity.

INTENSITY : In general you should be working hard, ideally a 7/10 for intensity and the reps should be challenging. Leave 1-3 reps in reserve for each working set, so not quite failure each time. This is so you can complete everything.

PROGRESSING WEIGHTS : if you can achieve all reps for given sets (i.e 20 kg x 10reps x 3sets) then it’s time to increase to challenge yourself. (i.e the next week 22.5kg x 8-10reps x 3sets).

Do not write in any warmup sets.

Please send form check videos (a few reps) to me via WhatsApp for feedback if you require pointers. This can be incredibly helpful.

NUTRITION

We won’t work with direct fixed meal plans. They can be restrictive and are proven to cause aggro in the long run. We believe in flexible dieting which gives you the freedom to eat a great variety of foods that fit you and your needs. Nutrition Resources contains all the necessary nutritional information you will learn from over time. The Meal Planner Sheet, Recipes & Meal Prep, and Easy Meal and Food Swaps are all there to help your progress.
We will go through these together over time. The best progress I see are from those who utilise it.

Here is a little insight and what we will aim for

We will either track on Myfitnesspal (with targets) or use food photographing (in-app ) within your journey for accountability & feedback/adjustments.

I will take you through The Foundations Resource to breakdown focus points and how to build a healthy, goal orientated aproach with your nutrition.

I recommend an 80/20 ratio split with whole foods and lean proteins VS processed foods, refined, unnatural foods.

Generally, as long as you consistently aim for reasonably healthy & balanced meals you will have the freedom to add in those little treats, dinners out, or alcohol as it fits within your targets.

“Cheat meals” & “reward foods” are not the route we will go down. We aren’t cheating anything, and we don’t reward good actions/routine by throwing ourselves at food going all out binging. This is all about balance.

The check in form link will be in your app inbox at 12pm on Sunday.

You may also choose whether the feedback is written, voicenote or delivered as a Loom (screen recording) from me.

We will have a 1-1 call every 4-5 weeks and this will replace the regular feedback for that week. We will discuss progress in-depth, current and new goals and make sure you’re fired up to keep crushing things.

CHECK-INS

Monday & Tuesday is feedback day/check-in day

COMMUNICATION

Please feel free to reach out to me at any point with any thoughts or questions that you have over the week.
Do note Sunday is my day of rest and I will often not be making touch that day.

We will be in touch throughout the week plenty as my aim is to support you as much as possible and I will communicate with you often within the hours of 6am-8pm.

Also. PLEASE do not struggle in silence, if you have troubles AT ALL let me know and we can find solutions.
I am here to help and get you to that end goal.

  • REP: The repetitions of a movement within a set of an exercise. I.e 10 squats repeated once (10 x 1)

  • SET: A complete amount/set of repetitions. i.e 10 squats = 1 set

  • SUPERSET: 2 exercises performed back to back without rest

  • CIRCUIT: 3+ exercises grouped together, rest will be listed between or after.

  • VOLUME: Total amount of work performed

  • INTENSITY: Effort and load of an exercise/session ( often gauged /10)

  • PROGRESSIVE OVERLOAD: The gradual increase of load over time (volume goes up)

  • TEMPO: The speed at which a lift/movement occurs

  • COMPOUND: An exercise that involves large muscle groups

  • ISOLATION: Exercises that target a single muscle

  • MACRO-NUTRIENTS: Proteins, Carbs, Fats

  • MICRO-NUTRIENTS: Are the vitamins and minerals we get from intake

  • CALORIES: A unit of energy used to measure how much food we are consuming

  • DIET BREAK: A period of 1-2 weeks where you eat at maintenance calories

  • NUTRIENT DENSE: Foods that are high in nutrients but relatively low in calories, low calories per bite

  • CALORIE DENSE: Foods that are high in calories (i.e butter, oil)

  • WHOLE FOODS: Plant foods that are unrefined, such as vegetables, fruit, whole grains

  • PROCESSED FOODS: A food item that gone though a mechanical, chemical process

  • CALORIE DENSITY: The measure of the calorie content of food to its weight (calories per gram)

KEY TERMS

You won’t need to learn all, and some you will know. However it’s good to get a little familiar!

FAQ’s

  • Scale weight is just one piece of data and fluctuations will occur from day to day, so don't freak out if it changes rapidly or if there is a big drop or increase. This is why we do daily weigh ins, so we can get a full picture and focus on the average across the week, the trend, and not one single day.

  • Yes! As long as you account for it and be honest with me and yourself included. A few beers or gins shouldn't be a problem, the main thing is you take accountability for it..There is an alcohol guide in the Coaching Hub, check it out.

  • No, being sore isn't a prerequisite of a good workout. DOMS/aches are common, but what does matter is pushing yourself to train harder each time and seeking out improvements/personal bests.

  • Daily, wake up, go to the toilet, weigh in and log it straight away.

  • Absolutely. We are creating a realistic system for you, where we aren’t putting restrictions all over the place. Like the alcohol, you have to use your head and account for it.

  • Your own preference. If you feel you need it, 1-2hrs prior if substantial or at least 30ms if small. If you train early, a little caffeine and a pint of water, perhaps a small snack can get you going (small banana, oat bar...).

  • Try to eat a carb & protein based meal within 2 hours of training for replenishment & recovery.

  • Provide consistent support, my understanding & accountability.

  • Respond to check-ins and review them.

  • Respond to messages within 24hrs.

  • Tweak & update your workout programmes every 4-6 weeks.

  • Always invest in my own learning & services to enhance your coaching experience.

PROMISE DOCUMENT

bradgamefit

you

  • Communicate frequently. If you have any struggles. Run to me - not away from me.

  • Check-in on time every single week.

  • Record all workouts via Trainerize.

  • Log all data that we've agreed upon.

  • Be honest and open within our work together.

I am super active on the old social media as you can see!

I would love a day 1 story share of you starting this journey with me (tag @bradgamefit)!

If you feel happy to then please share your wins, share progress, tag me in your Insta story etc and show off the work we are doing together along the way

Lastly, thank you for picking me as your coach.

I take my clients progress very seriously and I love my job, as I hope you can see.

If you give me 100%, I promise to give that back to you.

Those that get the best results are ones that are honest, hard workers and go in with an open mind.

When you have finished reading this drop me a message that you are happy, and any further questions shoot on over.

FINAL NOTES