Weight Loss Accountability Coach Youtube Video Scripts
This is a welcome email sequence for a weight loss accountability coach. She provides fitness, nutrition and mindset coaching to 33-46 yr old female professionals. children a bit older, back in the busy career cycle, making more money than ever, ready to invest and commit to take care of herself – knows what she should be doing, isn’t doing it, knows that having someone watching and keeping her accountable will ensure she gets it done.
The video scripts below are for a 4 part training series for her Youtube channel.
Video #1: Vision
You’ve tried everything to lose that extra weight on your belly, butt and thighs for years now.
You’ve been through fad diets, shakes and tried a variety of workout routines, but nothing seems to stick.
Before you start the same cycle over again I’m here to share the most important thing you should do before you even think about trying to lose the weight again.
It’s the first thing that I do with each one of my new clients. And I’ve worked with hundreds of women to shred that stubborn weight that they couldn’t get rid of before.
When they have done this, they look back at this first step as absolutely crucial to their success.
Today is day 1 of a video training series I’m calling [TBD]
Each day I’ll cover the most frequent parts of a weight loss journey that tend to get overlooked.
You might be looking to lose 10, 20 or 30 pounds at this point or more, but to get there in a quick, effective and sustainable way you need to follow a proven process.
Be sure to watch each video in order as they will build on each other and are in a specific sequential order to ensure you get results.
When I first began working with Katie she was a 40 year old mom of 2 daughters. She needed a jump start to get back in shape.
She was in pretty good shape but had put on 30lbs in 2 years time.
She just couldn’t seem to get it off.
She loved to cook and was pretty knowledgeable about cooking and nutrition.
She knew what she needed to eat but when her schedule gets crazy she found it tough to stay on track.
Especially when her biggest weaknesses were tortilla chips and cheese!
Now I’m proud to say that Katie was able to achieve her weight loss and lifestyle goals with my help.
But before we did anything we had to establish a clear vision of what she was trying to achieve so she could see it in her mind and use it as motivation.
It all starts with visualizing your end goal.
When it comes to your weight, health and lifestyle, what do you ultimately want?
In my experience, having the right mindset and a clear vision is more important than what exact diet you eat, how much cardio you do or the time of day you get your workouts in.
I can give you all the strategies and tactics to succeed, but if you do not have clarity on WHAT you’re working towards and WHY you’re doing this, you won’t get there.
Today is about giving you the tools and foundation to do that.
You need to create a vision for your health, fitness and well-being.
It has to be so clear and vivid so that you can picture what you and truly compelling that it’s something you want whole heartedly - it’ got to move you.
For example it can include things like
feeling confident, whole, healthy, and fit.
To have a smile on your face every time you look in the mirror.
To no longer have a portion of your closet with clothes that you can no longer wear.
Having the respect and admiration of your peers
Living your life by example - for your family/children
To have a husband or partner that is proud of you and thinks that you are hot.
All of that is possible but you have to get clear on this before you get started.
Today I’m going to walk you through how to do it.
If you don’t know where you are going, you will surely get lost along the way.
Think about today’s lesson as creating a map with clear directions on how to arrive at your weight loss and health goals.
We’re going to establish a clear picture of the unique things you want to achieve and experience.
We’re going to visualize your ideal weight, environment, and everything that comes with it.
That way we are crystal clear on where you’re going and how you are going to use what you already have, along with the skills and knowledge from this training, to get to your end goal.
It all starts with four key questions.
Question 1: What is it you really want to achieve in losing weight?
This goes well beyond a specific number. It’s about digging deep into understanding your motivations for losing the weight and how your life is going to change when you get there.
Describe how your life will be once you have the body and health you know you deserve.
Step into that environment where that stubborn weight has been lost and you have full confidence in running around in a bikini or wearing those form-fitting clothes you weren’t comfortable wearing before.
Question 2: What’s blocking you?
Think of what your biggest obstacles are on the road to that final destination.
You might be your own biggest obstacle.
Or not prioritizing yourself as much as the other things in your life.
If you are aware of your obstacles, you will lessen their impact.
You’ll be much more prepared in facing them along the way.
Question 3: What awesome things might happen to you if you did make progress?
I love this question and it’s so important to lay the right foundation!
Achieving that final goal is going to be amazing, but you’ll find those little mini accomplishments along your journey are just as rewarding.
They show you and give you confidence that you are on the right path.
It could be as simple as feeling better about myself. Being willing to try new things with your kids. Feeling excited to get out and be social, get my picture taken again.
The feeling of how your clothes fit better.
Question 4: Which specific things in your daily life will show you that you’re on the right track?
This is all about identifying the markers that you are continuing to improve and move forward instead of stagnating.
It can be as easy as starting the day with a plan of when you’re going to exercise and what you’re going to eat.
Feeling more energetic in the day
Being able to find health substitutions for things that were previously your weak spots such as drinking herbal tea in the evening vs. eating food.
Finding some healthy options for when you’re craving something sweet. Choosing a square of dark chocolate vs. a full bowl of ice cream.
Now it’s time to put your vision statement together. In the link below I’ve shared the questionnaire template I use with my clients to guide them on this important step.
Fill out your responses and hit submit. I’ll get back to you with some feedback on how you can refine your vision over time to maximize your results.
Once a client outlines the vision for their health and fitness, we then sit down to create a strategy for how they are going to achieve their goals, and a roadmap to get it done. Having a plan is so important especially as your life gets busy and chaotic.
Tomorrow I’ll share another often overlooked aspect of establishing a strategy that leads to your weight loss success. Look for the next video training in your email box tomorrow morning at 7am.
Video #2: Not all calories are the same
You may not even realize it but the food choices you make everyday are sabotaging your weight loss goals.
It’s time to pull back the curtain on what you are eating to see if it’s moving you towards your weight loss goal.
For many of my clients they start out thinking that they are eating healthy, but the truth is much different.
Today is day 2 of a video training series of [TBC NAME OF COURSE]
Each day I’ll cover the most frequent parts of a weight loss journey that tend to get overlooked or skipped over.
Crafting a vivid and compelling personal vision for your body, health and well-being as the first step in taking action on your weight loss goals.
If you missed that video, be sure to go back now as it’s a vital first step.
Today we are going to take that clear vision you created in your mind and assess where you are with it at right now.
In my first year in college I put on the freshman 15 with ease.
At that time I thought all calories were created equal.
So on many nights you would have seen me enjoying a meal of a liter of soda pop and some ruffles all dressed chips.
For those not in the know, all-dressed chips are a masterpiece of ketchup, barbecue, sour cream and onion, and salt and vinegar flavors all rolled into one chip.
They were delicious, but in hindsight not very healthy.
But I didn’t know what I didn’t know at the time.
I truly thought, well, that’ll still be keeping me UNDER my calorie count for the day, I’m good.
While this might be an extreme example, I can guarantee that you have one or two bad food choices you tend to make each week . OR day.
You may not even realize it, not unlike my freshman year self.
Today I’m going to show you how you can uncover those unhealthy eating habits so you can get some quick weight loss results.
How do you gain awareness and a baseline of where you’re at?
Through an honest assessment of where you are today.
You may have heard the old adage “what gets measured gets managed.” This really applies when it comes to weight loss.
What I do with all my clients when we get started is that I make sure we can assess their honest, true starting point.
Now because I love this stuff and I love data, I start with getting baseline starting metrics.
And this means your food intake. [insert description, screenshot samples]
Down to exactly what you’re actually putting in your mouth all day long. All of it. (PICTURES)
It’s surprising - actually, crazy how much we tend to underestimate the quantity and quality of food we eat (and overestimate how active we are).
And not by a little: studies have shown that we underestimate our true calorie intake by an average of 30 percent! Not only that, but people also tend to exaggerate intake of foods they think are good for their health.
I have seen it myself time and time again when working with clients: we are all excellent at conveniently forgetting everything we eat (especially the longer we wait., ie. I had one cookie after dinner…then they check their food journal: wait, what? I had 3? etc.)
You have to start where you are (image or driving analogy image of, road map, start here)
Only once you get a realistic baseline of what you are eating each day, can you then start to develop a plan to make small improvements
Just as we’re all individual and unique, this plan will be different for everyone.
So, track your food for the next 24 hours. No tweaking meals to look good.
The key here is to get an honest picture of where your day-to-day is really at. The more you do this, the more effective it is.
In fact, with my most successful clients, we do this religiously throughout our whole time working together.
The big thing I want you to do is just record with NO JUDGEMENT.
You may have a lot of negative, judgmental self-talk.
It’s important to keep a self-assessment frame of mind: it helps you get to the root of your patterns with food .
You’ll be making changes along the way. If you fall down, remember that’s all part of the process.
Dump the negative self-talk.
The process I will teach you will help you break this “all or nothing” thinking where we feel like if we’ve blown it one day, that everything is lost.
When you fall down, pick yourself up again .
Every day is a new day, just show up again.
Every MEAL is a new meal again, just keep coming back.
The key is consistency and persistence.
Now it’s time for you to take action. Click on the link below in the description and upload the photos of everything you eat for the next 24 hours.
With my clients, we track absolutely everything and it works.
It provides us with excellent insight to keep everything on track and to recognize the patterns that are emerging or ones that are already there.
Once you have captured your full day’s worth of food, you’ll have a baseline for making improvements. In tomorrow’s training, I’ll share how you can start taking action towards the body you have always wanted.
Video #3: One small step at a time: prioritizing and habits
When most people go on a diet it involves a long list of changes, restrictions and rules:
- Cutting out all sugars
- Avoiding soda
- Eating smaller portions
- Making better meals
- Start working out
All these changes made at one time make it more likely that you’ll fail.
There is a better way!
Weight loss doesn’t have to be so hard or stressful.
If you eat healthy meals and have great habits the majority of the time, eating a slice of cake isn’t a deal breaker.
There is a way to lose weight with ease, you just need the right roadmap.
Today is day 3 of a video training series I’m calling [TBD]
Each day I’ll cover the most frequent parts of a weight loss journey that tend to get overlooked.
Yesterday we covered the importance of assessing where you are at so that you have a clear starting point for success.
In day 1 we covered the importance of having a clear vision before setting out to achieve your weight loss and fitness goals.
If you missed either video, go back now and take a look.
Today we are going to take that vision of yours and start putting things into action so that you can start moving closer towards it
And it all starts with picking the one small habit. Let me give you an example with one of my clients:
Meghan is a working mother of 2 with a crazy busy travel work schedule.
Despite being really active and working out frequently, she never could keep the weight off.
She tried meal delivery services, fad diets and shakes, which worked for a time, but there was always a fall off point.
None of them were sustainable.
She knew that losing weight should not be so hard and it was taking up way too much of her brainspace.
That is when she hired me to put in place a plan that was realistic for her lifestyle.
She was crazy busy so she needed it to be simple and easy.
That is what I was able to deliver.
A plan with no blackout periods. She was able to choose to make certain goals each week.
She learned to proactively make the right choices. It resulted in her losing the weight and keeping it off for good.
Today I’m going to show you how you can do the same without any exclusions in your diet or mandatory workouts.
The key to long lasting weight loss (and success in any other area of life) is forming healthy habits. This is such a crucial concept I’ll keep coming back to.
Have you ever driven somewhere, like your regular drive to work or to the store - a route that you know really well and when you get there you can’t remember what happened on the drive?
Your eyes were on the road, but you couldn’t tell anyone any specifics about what you saw?
We are a collection of unconscious, automatic behaviors – some good, some bad.
What I have taught 100s of women to do is to make small, weekly changes that turn into automatic habits.
I’m talking about easy, effortless actions that carry you to your goal.
This can include establishing new good habits, but also eliminating some of your bad ones such as emotionally eating through an entire bag of chips in front of the tv or snacking on cookies on your way home from work everyday.
Unfortunately, most diet plans are only focused on eliminating these bad habits overnight.
This might help you lose the weight in the short term, but it’s not sustainable for a few reasons:
We all know that when we’re deprived of something, it makes us crave it even more, setting us up for a bingeing on all the things we couldn’t have the minute we reach our diet goal – in many cases – causing us to give up before we reach our goals.
We aren’t built for radical changes in short time frames. Our bodies need time to adapt to change and we need to do it in a way that feels natural and positive – where it feels like weight loss is easy.
There is a danger of trying to make too many changes or too big of a change all at once. Your classic all or nothing mentality. Does this sound familiar?
Eating only steamed fish or chicken and salad every meal and then you get so hangry that you binge on McD’s on the weekend?
Usually, this cycle of binging and purging is harder on your system and sabotages your weight loss goals more than your normal routine.
Add to that the psychological stress and guilt that comes with it and it makes you more unhappy and less likely to achieve your goals
So how do we avoid this horrible cycle?
Identify one small thing each week that you could make just a bit better.
My clients often ask what they should pick or how to know what to choose.
If we’ve done an honest assessment of your food intake and habits for a 24 hour period, you should be able to pick out at least one (usually dozens!) of things you know you could do better.
If you’re stuck, here is a list of small behaviors some of my clients have identified:
Getting more sleep
Exercising one additional day a week in the morning
Adding in a green colour (veggies)
Identifying healthier snack options
As you can see, it doesn’t have to be strictly food related. We are holistic beings and so many parts of our lives affect our weight and health (sleep, stress, physical fitness).
Now it’s time for you to take action. Comment below and let me know what is the one thing you are going to improve upon this week? If you need some suggestions to get started feel free to shoot me an email.
As a coach I’m always holding my clients accountable for the new habits they have set out to achieve each week.
I also gameplan with them about what other new habits can be put in place and how they can stay on track even when on vacation or on a business trip.
These small habits stacked on top of each other are the key to achieving big weight loss goals in a sustainable way.
In the last day of our training tomorrow I’ll show you how you can anticipate and manage those stressful moments that will come up in your weight loss journey.
Video #4: if you’re in it for good, don’t go it alone
In every major moment or challenge in your life, you have a support system that has your back along the way.
Yet I’ve seen so many women - when woman go through a major weight loss journey, they tend to go through it on their own.
The shame of carrying around that extra weight may be preventing you from getting the help and support you need to not only lose the pounds but release yourself from the self-blame.
Too often I hear this:
“I got into this mess and I’m the one that needs to get myself out of it.”
If you want results that are quick and sustainable you need to have someone in your corner.
To get you through those stressful moments that will come up.
To remind you that you are still on the right path.
To make changes to your strategy when it’s necessary.
Most of us have good intuitions about what are healthy or unhealthy behaviors. With tools like food journaling and the knowledge of the power of habits, we can start to implement healthy behaviors.
But In order to build truly lasting habits that allow you to lose that unwanted weight for good, you need support and accountability.
Today is the final video of The 4 Missing Links to Your Weight Loss Success Story.
Each day I’ve covered the most frequent parts of a weight loss journey that tend to get overlooked.
On day 1, we established a vision of what life is going to look like once you’ve lost that stubborn weight.
And why picturing that in the theatre of your own mind is crucial to your goals becoming a reality.
In day 2, you discovered that not all calories are created equal and that you may be sabotaging your weight loss journey before you even begin.
Yesterday I shared how small incremental improvements can lead to big results without all the stress.
If you missed any of these previous videos, please go back and take a look.
Today we are going to cover what I have found to be the most pivotal step in achieving weight loss results that are sustainable.
Lara struggled to have control over her eating habits.
She felt like a slave to food. She needed someone to help her learn to make better choices.
Accountability allowed her to change her approach from eating for pleasure to eating for fuel and nutrition.
She not only lost the weight for good but now she feels in control of her food choices.
She knows what she needs to eat to sustain herself and keep her body fueled.
Gone are the days where she feels too hungry and sets herself up for poor choices.
Here is what she said about her journey:
“Rosie didn't come out and tell me what I needed to do- I instead discovered what works for me.
I think when I came to the decision myself as opposed to being told what to do I’m much more likely to follow through with it.
I also liked that Rosie helped me focus on what was going well along with what needed to change.
The changes were small and incremental which means that they are doable.”
I have worked 1-on-1 with 100s of women over the years to help them achieve their weight loss, nutrition, and fitness goals.
I realized early on that nutrition and fitness plans on their own can get your early results, but accountability is the bridge to the life and body you have always dreamed of.
Some of us have the diligence to keep ourselves accountable by using some of the tools we have discussed in this course. Many of us, however, have complicated lives. We are unique.
For most of my clients they have lost a good amount of weight by weeks 3 & 4, but then the rate of change starts to slow in month 2.
We are all susceptible to getting thrown off course. Some days, we just don’t have the willpower. We have a bad day at work, kids up all night crying, you went out for dinner and all they had was fried food and dessert.
It’s easy to lose motivation in the process and give up.
That’s why it’s incredibly important to make sure you stay consistent when implementing new behaviors, otherwise it will never become fully automatic and you will always struggle to maintain it.
Having a process to ensure you stay accountable solves this problem. It helps you stay on track. If you fall down, it helps you get back up, dust yourself off and start again.
Challenges and obstacles are bound to occur, the question is how are you going to respond to them and do you have the support that you need?
There are a few ways to hold yourself accountable:
- Check back on your intention every day, see if you are on track
- Find a friend to support you
- Create your own checklists
- Start a small accountability group with your co-workers or family
- Or of course, you can work with an accountability coach like me
You may have deeper issues at play (emotional, relationship, work, etc.) that you need to discuss and incorporate as part of your overall plan.
Maybe you don’t know where to start and would like guidance to help sort it all out. Or you need a little nudge to get yourself out of the gate and on the right track. Maybe you need someone there to keep you on track and hold you accountable in order to make sure that you make changes that last.
Whatever your situation, I’m here for you.
Now it’s time for you to take action.
Comment below and let me know who you are going to reach out to for support in your weight loss journey and who is going to hold you accountable?
My accountability process is highly customized to your needs with lots of 1-on-1 attention. We start by
developing a nutrition, fitness & wellness vision. I’ll work with you to develop a strategy, to make your vision a reality over 3 or 6 months. A custom plan that includes workouts, eating, habits, daily, and weekly schedules.
We’ll set up weekly coaching calls and you’ll get accountability from me on a daily basis
I can offer course correction, digging into challenges – all to keep you consistent
Mindset coaching is part of my specialty, ensuring that you are trusting the process and focusing on progress over perfection
We’ll track everything daily using a personal trello board.
You are now prepared to finally lose that stubborn belly fat for good.
Let’s review what we’ve learned in this course!
Establishing the belief in your own mind is crucial to following through and achieving your goal
Getting a realistic baseline, learning how to self-assess vx juge by Tracking your meals:
Start creating healthy habits by making small incremental changes each week rather than trying to change everything at once.
Hold yourself accountable to make sure your new behaviors become habits and get the support you need.
I wish you well on your journey and would welcome the opportunity to chat with you on a brief discovery call to see if my accountability coaching would be right for you. Click the link below to find a day and time that works for your schedule.