F I T N E S S F O R T H E L I F E I N F L U X@fluxmethod_ THE FLUX METHOD BELIEFS TO BORROW HOW COACHING WORKS YOUR FIRST STEPS WELCOME EDITION INSIDE: COACHING HANDBOOK2026 V2.0 STRENGTH THAT BELONGS TO YOU.
TABLE OF CONTENTS01 WELCOME Learn more about FLUX, our coaching philosophy, and what to expect from working with your coach.02THE PHILOSOPHY Get to know our vision, mission, and the principles that guide every coaching decision.03THE PROCESS Understand what coaching looks like month to month, how we communicate, and what your check-ins involve.04NEXT STEPS Complete your forms, book your onboarding call, and get ready to begin.
01WELCOME Learn more about FLUX, our coaching philosophy, and what to expect from working with your coach.
WELCOME TO FLUX IT’S YOUR TURN. I’M SO DANG PROUD OF YOU & I’M GLAD YOU’RE HERE! You’ve made the decision to give yourself time, attention, & support instead of continuing to piece everything together alone. I don’t take your trust in me lightly. Over the next few months, we’re going to make your self care + fitness routine much clearer. You will move with ease & grow more confident daily. By the end of our work together, I want you to be stronger & closer to the physical results you came here to create. I also want you to understand your body, know how to make useful decisions, & trust yourself to keep going when the circumstances are less than ideal. You bring me your complicated life. I’ll help make the next step clear. You’re not alone in this anymore. Let’s get to work. Warmly, TabHEAD COACHACSM-EP, NASM-PT, CPPC, PN L1-NCFLUX COACHING Tab Hand
YOU DESERVE YOUR OWN ATTENTION
02 Get to know our vision, mission, & the principles that guide every coaching decision. THE PHILOSOPHY
EVERYTHING ALIVE CHANGES EVERYTHING STRONG BEARS EVIDENCE OF THAT CHANGE THE PHILOSOPHY our bodies change. our schedules change. our priorities change. our responsibilities, energy, relationships, needs + capacity change. & yet so much of the fitness industry teaches people to follow one rigid plan as if life will stay predictable. this coaching process is not about forcing yourself to becoming more disciplined, more controlled, or more perfect. IT’S ABOUT BECOMING MORE CAPABLE. CAPABLE OF TRAINING WITH CONFIDENCE. CAPABLE OF FEEDING YOURSELF WELL. CAPABLE OF ADJUSTING WHEN LIFE GETS HARD. CAPABLE OF RESTING WITHOUT GUILT. CAPABLE OF RETURNING WITHOUT TURNING ONE DIFFICULT WEEK INTO A REASON TO QUIT.
WOMEN’S HEALTH HAS BEEN BUILT AROUND SELF- SACRIFICE FOR TOO LONG. WE’RE NOT PARTICIPATING ANYMORE. THE MISSION FLUX exists to redefine the way women approach strength, health, and personal growth. We believe strength begins with self-attunement. true self care begins with learning to understand your body, trust your instincts, and respond to life's changing seasons with intention. THROUGH PERSONALIZED STRENGTH TRAINING, PRACTICAL NUTRITION COACHING, AND THOUGHTFUL GUIDANCE, FLUX EQUIPS WOMEN WITH THE KNOWLEDGE, SKILLS, AND CONFIDENCE TO CARE FOR THEMSELVES EXCEPTIONALLY WELL.
YOU DO NOT HAVE TO BELIEVE ALL OF THESE YET. BORROW THESE WHILE WE BUILD SOME EVIDENCE OF YOUR OWN. BELIEFS TO BORROW You do not have to earn excellent care. The work will work even if you cannot see the results yet. Stay in it! You can want to change your body while befriending it as it is. Strength training is a skill. You are allowed to be new at it. A shorter workout still counts. An easier meal still counts. Every movement toward what you want counts. Adjusting the plan is not the same as abandoning your goal. Your circumstances deserve context AND you are still capable of meaningful choices within them. Rest is part of the work & necessary for progress. Self-trust & confidence are build through repeated practice.
03THE PROCESSUnderstand what coaching looks like month to month, how we communicate, and what your check-ins involve.
OVER THE NEXT 12 WEEKS, WE’LL MOVE FROM FIGURING OUT WHAT WORKS TO CONFIDENTLY LEADING YOUR OWN PLAN. YOUR FLUX ROADMAP GET CLEAR → BUILD THE BASICS → MAKE IT FIT REAL LIFE → OWN THAT SH*T → KEEP EVOLVING 01 AUDIT 02 BUILD 03 ADAPT 04 OWN 05 EVOLVE THROUGH EVERY PHASE personalized training • practical nutrition • weekly reflection • honest feedback • ongoing adjustments • support from me YOU ARE HERE
COACHING TIMELINE WEEKS 0-1 Together, we’ll: choose your primary goal establish useful starting points identify likely friction build your personalized training and nutrition plan WEEKS 1-4 You’ll practice: completing your personalized strength sessions choosing appropriate weights & effort building meals that support your goals creating routines that reduce decision fatigue noticing patterns without judging yourself for them WEEKS 5-8 You’ll learn how to: progress your training adjust nutrition using your results and feedback use Build, Maintain, & Protect Mode handle busy weeks without disappearing from the plan tell the difference between a true constraint & avoidance WEEKS 9-12 You’ll practice: planning your own week choosing the right dose navigating travel, celebrations, stress, and schedule changes recognizing when to push and when to recover deciding what comes next We’ll finish with a continuation plan built from what we learned about you. 1234
GREAT COACHING IS A PARTNERSHIP. HERE'S HOW YOU CAN GET THE MOST FROM OUR TIME TOGETHER. HOW WE WORK TOGETHER build a clear, evidence- based plan around your goals, body, schedule, & resources explain what we’re doing & why listen to the full story, not just look at the numbers regularly review your progress & adjust the plan when needed offer honest feedback, practical solutions, & thoughtful accountability support you without shaming you or making you dependent on me MY JOB give me the honest version of what’s happening complete your check-ins & communicate when something feels off ask questions instead of quietly staying confused practice the plan often enough for us to learn from it take ownership of the choices only you can make stay willing to adjust without deciding that adjustment means failure YOUR JOB
THIS IS ONE OF THE SINGLE MOST IMPORTANT PARTS OF COACHING. PLEASE USE EVERFIT FOR COACHING- RELATED MESSAGES SO YOUR QUESTIONS, UPDATES, & FEEDBACK STAY ORGANIZED IN ONE PLACE. COMMUNICATION I respond to coaching messages within 24 hours within business days. Messages sent during weekends, holidays, or outside business hours may receive a response on the next business day. an exercise causes sharp, worsening, or unfamiliar pain you are unsure how to perform an exercise your schedule changes significantly you become ill or injured your medical provider gives you new restrictions you are traveling you are confused about your plan a barrier is repeatedly preventing you from moving forward you need help choosing an alternative your current workload feels unmanageable your goals or priorities change MESSAGE ME WHEN:
PARTICIPATION BEATS PERFECTION WE’LL FIGURE OUT THE REST TOGETHER. CHECK-INS & CALLS Your weekly check-in is where we step back and look at the full picture. It will take no more than 2-3 minutes to complete.. Your check-in will be assigned in Everfit on Fridays & is due by 11:59PM. You can expect written feedback from coach in Everfit within 48 hours. Late submissions take longer for your coach to respond to.. Please complete your check-in even when especially when the week did not go well. Those are often the weeks when coaching is most useful. Reflect on your week with curiosity for what we can learn. . WEEKLY CHECK-IN Once a month, we'll hop on a 30- minute call to zoom out. This is where we look past any single week and talk about the bigger picture. What's actually changing in your strength, your habits, your energy, and your life? Your monthly call will be scheduled through the Google calendar link found under “Resources” in Everfit. We'll find a day & time that works for your schedule, & you're welcome to reschedule as needed. Just give as much notice as you can. Bring whatever is on your mind. Wins, frustrations, questions, or a season that's about to get busy. This call is yours. MONTHLY CALL
04NEXT STEPSComplete your forms, book your kickoff call, & get ready to begin.
OKAY, SO WHAT HAPPENS NOW? READ + SIGN YOUR CONTRACT Begin by carefully reviewing the Coaching Agreement. This document serves as our foundation, outlining the terms of our coaching relationship, ensuring confidentiality, and establishing a clear path for our journey together. GET CONNECTED Accept your Everfit invitation & complete your profile. This will be our home for workouts, habits, check-ins, progress, and messages. TELL ME WHAT I NEED TO KNOW Complete your onboarding questionnaire & initial assessments as soon as you are able. Give me the honest version. I’m building this for your actual life, not the one you think you should have. 1234 BOOK YOUR KICKOFF CALL After completing all on-boarding forms in Everfit, book your call with the link in your email. You can also find this link in Everfit in an assigned resource. We’ll clarify your goals, talk through your starting plan, and make sure you know exactly what happens next.
YOU’RE DOING THE DAMN THING!!! CHEERS TO YOU + WELCOME TO FLUX GET EXCITED! YOU DECIDED YOUR HEALTH GETS TO MATTER NOW, NOT “SOMEDAY.”
