It's so rewarding to see that you are comfortable to start asking questions. Why? Because it means that you trust me more. And I want to THANK YOU for that trust, please don't stop. I am here for you.

After a year of living in Australia, I was persistent in searching and not long after began my longest mentorship ever - 12 months with one of the best coaches in the country, my friend Aaron. He taught me a lot, and it was the catalyst to keep learning from some of the fantastic minds in our industry. Why am I telling you this (again)? Because I feel the responsibility to give this back - to you.

Before I dive into answering some questions, I want to mention that I have an online program dedicated not only to busy people but also for a coach like you. You can find out more here .

And one of the coaches has submitted some great questions this week which I think are worth to answer publicly. Let's do it:

QUESTION 1 : Do you always use this structure when working with a client (online or face to face)?

Firstly, he's talking about the structure I designed HIS program. If you are a personal trainer and having someone develop your plan can be extremely beneficial.

  • learn new ideas and justifications

  • increase productivity elsewhere

  • getting out of your "favourite" way of training and add more variability

The session structure looks like this (watch the 20 minutes video version here)

1. Start with tissue/mindset prep using rub&scrub, rolling + cozy chat, catch and pass etc.

2. Simple (non-thinking) mobilisers (mostly ankle/hip and t-spine)

3. More complex mobilisers (G2S, HpDC, LMT)

4. Activation strategies (3s ON 3s OFF)

5. Outcome-based section (Select Theme then Sub-Theme)

6. Recovery (restful poses + breathing)

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Nothing is ever definitive, but YES I 100% believe in this programming. There are a few critical steps to follow to create a great program such as; have in place good on-boarding process, establish consistent and open communication, empower your client by allowing them to lead their program design with your guidance and lastly be adaptable and prepared to change things on the spot. And always be able to justify.

QUESTION 2 : If a client is looking to achieve a specific goal (look better for instance) several months in a row, do you switch things up or add different drills to make it variable but keep the theme?

Great question! Two things are essential to admit here:

1. It's the goal your client wants to achieve

2. They trust you

If your client hires you it's because she thinks you can help her to achieve the goal she has. But if you created the right rapport, you play a role in her decision. Where am I going with this?

To achieve a specific outcome, we need to follow repetitive actions. But the problem with following one principle, again and again, is that our body doesn't like it for too long. Therefore education, questions and trust play a significant role.

If you go to see your accountant, do you trust him? Are you willing to follow his lead to achieve your goal? Yes, you do. The point is, if you have the reason to believe that repeating one programming can be potentially counterproductive, bring it up.

"Jenny, I have a great way how to help you to look awesome naked and feel amazing every day, do you want to chat about it?".

Who doesn't want to feel amazing? Use authority-empathy coaching skills, as your accountant would use. Now is your chance to add 10 minutes of barefoot training, great hip de-couple or breathing section.

This scenario, however, doesn't work without trusting each other.


Yes, I respect her goal. 75% of my program will be what Jenny wants; 25% will be what I think will help Jenny to achieve her goal and keep it sustainable.

QUESTION 3: Can you share your strategies for a more positive mindset?

There isn't one strategy alone. It never is. It's the combination of many health pillars together which lean on each other. Healthy eating, quality sleep, daily movement, creating the right environment, being a good person, find opportunities rather than obstacles etc. You can't sleep poorly and control stress, you can't eat unhealthy most of the time and expect that your mindset will be amazing.

Also, if you live and work in the city, you will probably need to create some strong baseline of habits to follow daily. But if I would have to mention a thing or two that helping (helped) me, it would be:


1. Every morning write one grateful sentence. "I am thankful for the shower" for example. The moment we wake up our nervous system is on alert, start your day with the sense of appreciation.

2. Go to nature. I can't even express how this is helping me to not only relax but also be more productive and creative. I always bring my phone with me. Not for the calls or messages, but to write down ideas, film a session for you or to listen - Taylor Swift :). Nature is magic. Did I tell you it's free of charge??

QUESTION 4: What is your perspective on Cardio vs.Weight Loss? Do you honestly believe in weight loss=less intensity?

This question is loaded, and it's not the scope of this post to dive deep. For me, health will be always number one consideration so it's vital to understand what Metabolic Inflexibility is; (lack of the ability to transition between fuel sources (carbs/fats) to accommodate any activity). MF can lead to insulin sensitivity, obesity, hypertension or decrease the overall performance. You can "achieve" metabolic inflexibility by following solely high or low-intensity training.

Therefore, from the sustainable health perspective following variable metabolic conditioning program is vital. It means programming for:

Get familiar with variable cardio session, even if it’s done in one 60 minutes workout.

Get familiar with variable cardio session, even if it’s done in one 60 minutes workout.

1. High Intensity

2. Low Intensity

3. Train in intervals (Undulating Heart Rate above and below anaerobic threshold)

4. Keep heart rate below or above an anaerobic threshold at a continuous pace

The critical consideration here is the dosage of each. To understand this further and mainly be able to program for metabolic flexibility we developed a workshop called THE COMPLETE GUIDE TO METABOLIC FLEXIBILITY


After we cleared up more critical part, I say that I believe that lower intensity, in general, is better for fat metabolism. I wouldn't, however, stay away from the high-intensity.

LAST QUESTION: How do you explain why a client should use activation in his/her program?

Activation is fourth step of IoM’s programming for mobility. This theme is one of the most coached theme in my programming; I also use activation drills daily in my program. With the strategy below I have no problem let my clients wanting activation in their program.


1. Demo practical example before you start explaining. Let your client squeeze the butt cheeks and ask him/her walk. Or, you can ask them to lie on the ground face down, now brace the core and get up? The obvious outcome is that they will feel rigid and very awkward.

2. Ask them to perform the same tasks naturally. Their muscles will turn on at the right time, but they will also relax so we can move. Stability and mobility around the joints are born.

3. Explain how muscles work. Muscles' middle name is "fatigue". The longer we keep them ON, the higher risk of injury we are bringing.

4. Knowing the information from point 3, link activation to some real example - Low back pain. Too much rigidity or stability in our core will exacerbate the problem more. Therefore, activations are paramount.


Five great questions submitted and I hope all the above will help you to be more clear or at least start becoming curious.

If you are interested in joining our workshops, CLICK HERE. Connecting with you will be amazing.

If you have any questions, email me at

Love Janny