Personal trainer: Through your previous experience, you know what works for you and what doesn't, but now you don't have time to take nutrition seriously. Do you really have time to do anything?

Customer: I know the reason why I often eat out is for convenience. The main reason why I don't bring rice to work is that I don't know what kind of healthy food to choose. I don't want to eat the same thing every day. Now I can start looking for healthy lunches and snacks that are easy to make and buy. I can also see if there is any healthier food in the shop I go to now, because I have already gone.

Collaboration: Setting goals and finding solutions with customers is the next step in the discussion. Now that the customer has mentioned the possible obstacles (for example, inconvenience) and given the possible options for the next step, it is time to decide the next step. You can enter the goal setting stage through the following questions.

Personal trainer: Now we know what you mean by eating healthier. It used to be helpful for you to plan your meals in advance. Busy work made you choose convenient food instead of healthy food. How do you want to go further?

Customer: It seems like a good start to see if the fast food restaurant I often go to has a healthier choice. If I know what is the healthiest choice, I can make better decisions without making major changes.

Personal trainer: If you want to start an exercise program, you can start next week!

Customer: I will spend an hour visiting the websites of three stores I like to eat and list healthier alternatives for each store. I will write the list in the notebook of my mobile phone. When I prepare a healthy diet, I will know what I need.

In this communication example, the personal trainer first understands the current situation of the customer, and then lets the customer decide what measures are suitable for her, from which you can see how to use ACE ABC method to make the customer cooperate with the personal trainer impartially. Finally, the client is in a dominant position, deciding what action to take instead of what the personal trainer tells her to do or not to do. This leads to the next step of personal trainer, because there are some specific things that need to be followed up with customers in the next training.

Self-efficacy (self-confidence)

The third component of TTM is self-efficacy (a person's confidence that he can successfully complete a specific behavior). Albert bandura put forward this concept for the first time in his pioneering social cognitive theory. This concept assumes that people's learning behavior will be influenced by the following factors: (1) cognitive and personal factors (such as knowledge, expectation of results and attitude); (2) Behavioral factors (including skills, exercises, self-evaluation and self-efficacy); (3) Environmental factors (such as social norms, community influence, behavior reinforcement and observation learning)

How can individuals develop their sense of self-efficacy? The history of personal physical activity in adulthood is obviously related to current physical activity (Bauman et al., 20 12). This means that individuals who have successfully adopted and maintained physical activity plans in the past have higher self-efficacy in their ability to remain active in the future. At the same time, it also means that those individuals who have no exercise experience may have low self-efficacy in the ability to participate in the exercise plan. Therefore, it is necessary to provide a positive exercise experience for beginners in the early morning. This can be as simple as designing a fitness exercise that customers can master, showing their growth and achievements, and creating short-term success. In fact, generally speaking, planning should be the same, because every exercise should be gradual and step by step.

Sources of self-efficacy

Private apology training can use the following six sources of self-efficacy to influence customers' self-efficacy level and promote customers' participation and persistence in sports (Warner et al., 2014; Bandura, 1997).

The influence source of self-efficacy information of past sports experience. Personal trainers can ask customers about sports, fitness facilities and personal trainers' past experience. These past experiences will have a great impact on their current self-efficacy level.

Alternative experience is very important for customers who have just started sports and have little experience in personal supervision and planning. Observing or understanding other people who have successfully participated in similar projects or had such experiences in the past can improve the individual's sense of self-efficacy. If the customer thinks that the observed individual is similar to his own situation, the effect will come first (such as age, chronic disease, gender and/or fitness level).

Oral persuasion usually takes the form of teacher feedback and encouragement. Comments from others, especially those from reliable, respected and knowledgeable people, are most likely to have an impact on self-efficacy. Different customers will need different degrees of verbal encouragement and belief expression. Knowing how much feedback customers need and then giving them verbal support is an important incentive for personal trainers.

Physical fitness assessment related to sports participation is very important, because customers may experience emotional arousal, pain or fatigue. The types of customers' evaluation of their physiological state can prompt them to judge their ability to participate successfully. It is very important to help customers evaluate their physiological status and then provide more positive explanations. By teaching customers to correctly judge muscle fatigue, soreness and fatigue and the meaning of these States, personal trainers can help customers look at the "feeling" of silver refining with a more positive attitude.

The emotional state and evaluation of planned participation will also affect self-efficacy. Negative emotional states and beliefs related to sports, such as fear, anxiety, anger and depression, will lead to the decline of self-efficacy and participation. On the other hand, positive emotional state and emotional belief (including sense of control) can improve the level of self-efficacy. Therefore, giving encouraging guidance and tailoring customer plans that are challenging enough but easy to master will help improve mood and positive emotional state.