“Fat loss,” were the words that were ejected out of Ramona’s mouth faster than the explosive reaction of water being sprinkled on a pan of oil at the smoke point.
We ask our personal training clients open-ended questions at the conclusion of their four-week exercise prescriptions. Each exercise prescription includes a full-body strength and conditioning routine that is repeated weekly for four weeks, increasing exercise-induced stress with each week. This could take the form of performing a few additional repetitions of a specific movement, lifting a slightly heavier weight, or increasing the duration of an endurance-based exercise. After four weeks of a customized exercise routine tailored to the participant, the coaches create a slightly more challenging routine, including exercises that elicit adaptations in strength, mobility, coordination, and, most importantly, confidence and mastery of exercise techniques.
To identify a positive direction for exercises to include when a client enters a new four-week routine, a few discovery questions help us determine which exercises are most appropriate for the next phase. Examples of information-gathering questions might include: “What specific movements do you feel were helpful to your progress?” Or, “What specific results have you experienced from this previous phase design?” A question that seems to attract considerable attention is: “What does success look like to you after we complete this next four-week exercise phase?”
In Ramona’s case, she had apparently been thinking about a topic that was a critical success factor she wanted to aggressively achieve, losing fat. An additional motivation for Ramona’s ambitious plan to lose weight was turning the page to January 1st, 2026. Empowered with a new year’s resolution and the potent tool of success of having a group of lifetime fitness coaches by Ramona’s side, she was ready for the battle against the accumulation of subcutaneous fat mass.
Ramona exercises about five times a week. She never misses her two weekly personal training sessions, uses a fitness-based dance app once or twice a week, and walks with her friends at least once a week. Telling Ramona to exercise more at this point wouldn’t seem to be overly helpful. I would think she already understands that consistent exercise leads to positive changes in body composition, increasing lean muscle mass and reducing fat mass over time. She has the exercise adherence portion of fat loss handled. So how can she lose more fat mass with what she’s already doing?
An open-ended question we ask clients who sometimes find themselves at plateau points throughout their fitness journey, especially when the goal is to lose fat mass, is the “RARE” acronym, which stands for Reduce, Add, Replace, and Eliminate.
What could Ramona reduce in her daily routine? A few examples might include having a low-fat latte at her coffee shop during her early-morning breaks, or switching to tea instead of a mocha or caramel latte.
What could she add to what she does throughout her day? Perhaps she could increase water intake or add an additional meal of whole foods, rather than drinking soda, eating packaged pastas, or prepared foods.
What could be replaced in her daily routine? Maybe she could replace that time with a fifteen-minute walk and leave her phone at home once or twice per week instead of sitting and scrolling through Instagram, TikTok, or Nextdoor.
Would could she eliminate from her routine? Could she have limited herself to only one glass of her favorite wine per week, as opposed to having a full bottle of wine every night?
As sticking points arise in people’s fitness journeys, it’s valuable to recognize what has already produced beneficial outcomes. In Ramona’s case, she has an efficient and effective fitness routine that she enjoys and has etched as a solid anchor in her lifestyle. However, when certain aspects of progress stall, a potential tactic of introspection is to pose a few open-ended questions that explore which tactics have room for refinement. Establishing goals is powerful. Let’s not forget that laying out a plan, establishing specific tactics, and taking action toward those goals are critical for success. In a time of year when resolution and ambition are as exciting as ever throughout the New Year, it can never hurt to ask yourself open-ended questions to help you take action toward your health and fitness goals.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.