Ergonom-misses: 7 things missing in your desk life that affect your fitness

It is essential we nail down our body mechanics at work if we want to be successful in the gym. Tight muscles from improper posture at a desk can prohibit the right muscles from working, causing a cumulative injury cycle. Pain and injury lead to time out of the gym. Time out of the gym leads to set back in fitness goals. These 7 tips will help avoid that mess and keep you in the gym longer, healthier.   

Three Inches 

While at the desk, you most likely look much further down than healthy. Doing so causes excessive strain on the cervical spine and surrounding muscles. Hours of this over a lifetime is bound to cause structural deviation. Help avoid this dysfunction and keep your spine healthy for the gym. The top of your computer screen should be three inches above eye level. This allows the cervical spine to stay nice and neutral. 

One Arms distance, RECRUIT! 

As a recruit, I got stiffed-armed if coming to close to a drill instructor. You need to think of your computer screen the same. Keep at one arms distance from that thing. Any closer and you likely cause strain to your eyes. Any further and you likely jut your head forward to see the screen, causing excess stress the neck & back.

Nay Nay RETRACT those jaws

Every inch your mandible (bone under top lip) is over your clavicle (collar bone) is an added 10 pounds of pressure on your spine. Retract your head towards the wall behind you to prevent such pressure.

Saddle Up 

A lot of low back pain stems from hip dysfunction. Check out a saddle seat to see how you can decrease the angle of your hip flexors while at a desk. Paired with myofascial release of the hip flexors and matching stretches, you can avoid and prevent a lot of pain in the lower back, skip less gym days and reach more goals.

The mouse in your house

Avoid excess strain on your wrists and shoulder joints by investing in an vertical mouse. Neutral is always better in alignment of the body. When at a desk, neutral is palms facing inward. The vertical mouse does just that. 

Elbow, can you go?

Like the limbo, the goal here is to get low. Your keyboard should be as low as your elbows and close to your torso. Otherwise, you'll likely elevate your shoulders which is like doing a shrug for 8-10 hours. Drop those elbows and free yourself from some wasted energy & stress.

The Ol Switch-er-roo

Switch to using your less dominant hand for the mouse every so often. This takes a little getting used to but worth every second. Save your muscles the overuse injury.

These little tips go a long way considering we can only combat the time we spent at work with the time we spend in the gym so much. Forever search for improvements in your work space. Doing so will optimize your time spent in the gym.

Stephanie Lane is a NASM Certified Personal Trainer & Corrective Exercise Specialist with 10 years of experience. She is a former U.S. Marine from Kansas City, Missouri and brings a can-do attitude to fitness and health. Stephanie has published a Meal Plan Recipe book which is currently under review for a second edition. She coaches clients online and in her business – G.I. Lane where food, fitness and flexibility are priority. Stephanie believes optimal health & fitness should be affordable, obtainable and effective for every individual and works hard to break barriers between people and their fitness. Visit gilanebrain.com to learn more.

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See the Big Picture: Blind Men, Nutrition & Elephants

In today's nutritional world of super-foods, magic diets, and dietary villains, everyone seems to be an expert on obesity. In reality, these dietary experts are more like a group of blind men trying to describe an elephant; they are all partially correct in their descriptions of the causes of obesity, but they are all describing... Read more »

Matthew Tutt MAY 16 Master PT Diploma Testimonial

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Tips for Enjoying the Holiday Weekend without the Guilt

Holidays like the 4th of July are often seen as a time for drinking, eating, sun bathing, etc.  Being excessive is the name of the game more often than not.  For personal training clients whose main goal is weight loss or weight maintenance, this can be a trying time.

This can be especially true at festive gatherings, from carry-ins at work to dinners and parties with friends and family – where there is often so much to try!

Without infringing on the scope of practice for dietitians, it's still possible to offer some encouragement and advice for a client who dreads the thought of packing on some extra weight during summer holidays and BBQ's.

Look Before You Heap

If the client is already used to eating smaller meals during the day, there is no reason to change this practice when it comes to holiday eating. In fact, it can be an advantage. Eating 4-5 small meals each day causes digestion to take place for a longer time throughout the day, which also increases metabolism. In comparison, eating only 1-2 large meals per day could mean that the body goes into starvation mode for hours at a time. And eating more calories at a single meal than can be used can lead to put on those extra calories as stored fat.

At a buffet, it's best to reconnoiter the terrain to survey best options. Unless someone is under doctor's orders to avoid certain types of food or beverage, there is no reason that someone should feel deprived of seasonal favorites. Portion size is important, though. So instead of loading up on any one food, it's better to sample things in small servings than to overdo it on a “forbidden” food. Along with many holiday foods, holiday beverages often come in high calorie varieties.

One notable exception is water. Not only does it go great with food, it helps create a “full” feeling. When partaking of 'spirited' beverages (where calories from alcohol are also a concern), consider drinking a glass of water (either straight up or on the rocks) in alternation with alcoholic beverages as a way to pace oneself, as well as cut down on the odds of developing a hang-over.

At the Carry-in, Keep Calm and Carry on

It pays to be selective when it comes to the type and source of calories. When bringing something to a holiday meal, party, or carry-in, consider making it something healthy. A fresh vegetable or fruit tray can add variety and interest, and it's something you can count on as a “go-to” alternative to foods that seem laden with sauces, sugars, and syrups.

Proscuitto wrapped asparagus

Eat, Drink, and Stay Active

While it's not necessary (and indeed possible, especially when it comes to some “mystery” homemade items) to count every calorie, it is still good to have an approximate idea of caloric intake and how it relates to exercise. It's also important to keep in mind that a “few” extra calories can equate to more than a little extra exercise to even things out. Just 15 minutes of walking can be enough to get the blood circulating to parts of the body other than the digestive system and can burn off a few calories at the same time.

Take a Hike

Before settling down on a lounge chair to sip your beverage of choice, everyone should make sure to get some kind of exercise accomplished.

Weather permitting, after any large meal, go for a walk with family and/or friends. Just 15 minutes of walking can be enough to get the blood circulating to parts of the body other than the digestive system and can burn off a few calories in the process.

And if someone should still manage to gain a little extra non-lean weight over the holiday, well there's plenty of long summer days left to burn it off, right?

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Online Fitness Profits Marketing for Personal Trainers

Online Fitness Profits Presents...

SEO Vs SEM - The Differences

You have probably heard of SEO but have you heard of SEM? The two terms are often used interchangeably, making it all the more difficult for the uninitiated to appreciate the difference between the two. If implemented correctly, both can play a vital part in your online marketing strategy but for that you must understand both the concepts thoroughly. 

SEO vs SEM 

SEO is Search Engine Optimization whereas SEM is Search Engine Marketing and combining both of them into one integrated strategy can be exceptionally effective for your business. Having a clear understanding of how both the elements work is of paramount importance while allocating your marketing funds and crucial business resources. 

Online fitness profits target generic search results i.e. aims to put your websites on the top of Search Engine Page Results (SERPs) whenever a user searches for particular keywords related to your products or services. SEM on the other hand focuses on selecting the right keywords to invest in when you want to highlight your business through paid search results on all the major search engines such as Google or Yahoo. 

​

 

Understanding SEO

Online fitness marketing is a strategy that aims to promote your website and blogs onto the top of search engine pages whenever somebody enters a query related to your line of business. A higher rank always ensures better visibility (and hence better chances of business) as statistics show that most people do not visit sites beyond the initial few result pages. 

Online marketing includes both on-page and off-page activities related to your web pages. On-page activities include posting blogs and quality content that enhances the value of your website and incorporating appropriate keywords into heading tags, title tags, alt text and meta descriptions etc. It also includes formatting page URLs, optimizing page load speed, incorporating search engine compatibility, integrating social media tools and so on. 

Off-page activities of fitness marketing include creating high-quality back-links that link naturally to your sites, sharing social signals, bookmarking on social media and much more. 

Understanding SEM 

SEM is a type of internet marketing which involves promoting websites on SERPs through optimization AND marketing. As is obvious, it is a much broader concept that includes SEO along with other marketing strategies. Apart from SEO techniques, SEM also incorporates advertisements, Pay Per Click (PPC) activities and SMM (Social Media Marketing). Many companies restrict their SEM strategy strictly to PPC campaigns and related activities although you can certainly integrate it with paid search and optimization. 

Difference between SEO and SEM 

The primary difference between online marketing and SEM is that the former is simply a part of a comprehensive internet marketing strategy. Moreover, the focus of SEO is to influence the rankings in result pages in your favour. On the other hand, SEM exploits the search engines' potentiality to advertise your business sites to online customers so as to attract a more targeted traffic to your business sites. 

Keep in mind that fitness marketing and SEM are not competing strategies. Rather, both of them can significantly improve your business opportunities by making you more visible on the internet market through both generic and advertised links.

Tamzin Bourgier PT Diploma Course May 16

Tamzin Bourgier from Pourrieres, France gives her views of the PT Diploma Course that she attended in Dénia, Spain during May 2016

http://epti.co.uk 0044 203 769 1106 Call Us Now!

We take an enormous amount of pride in producing the best quality personal trainers in the fitness industry with a learning approach that guarantees you receive maximum support and tuition.

Our guarantee to you is the level of support you'll receive during your studies with us will be unmatched by any other course provider in the fitness industry.

So.. if you would like to follow your passion and do something you love, download our free report 'How To Become a Personal Trainer' and check out our website at http://epti.co.uk.

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A Simple Fruity Summer Salsa

Summer is heating up!  

You can usually find pre-made tomato salsa and mango salsa this time of year.  Making them at home is fun, but why bother when it's done for you?

Here's a summer salsa you won't find on the grocery store shelf….

It's great to place atop salmon, chicken, eggs or to serve with chips (the old fashioned way).

Avocado Orange Salsa – Serves 2

Mix these Ingredients together….



2 Oranges, sectioned & chopped

1 Avocado, diced

2 TBSP Red Onion, finely chopped

2 TBSP Red Bell Pepper, finely chopped

2 TBSP Chives, finely chopped

1 TBSP fresh lime juice

1/4 tsp salt

1/8 tsp black pepper

1 Orange squeezed to juice or 1/4 cup orange juice

TBSP = tablespoon

tsp = teaspoon

Looking for more fresh food ideas?  Try our mocktail recipes!

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Ever Get Writers Block?

Danger Dan at online fitness profits shares this really cool hack fro writing engaging content.



No matter if you're a newbie or a seasoned pro... this trick is easy to use and will have you writing killer content in no time!



Check it out!



http://www.onlinefitnessprofits.com/blogging/cool-hack-writing-fitness-blog-posts/

Gareth Cleaver Master PT Diploma Testimonial MAY16

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How Public Speaking Can Help You Earn More Business

When it's time to boost business, often the first thing that pops to mind is to check out the latest trends and workout fads. And when it comes to reaching a bigger audience, it seems we're never without a breakout social media platform to join.

Trends and social media? Both great ideas. Consider honing the skill of public speaking to get new clients using your current exercise knowledge, and without a requirement for you to start, and thus maintain, a new account on SnapInterestBook.

New fitness knowledge is something all personal trainers should continuously strive for. Unless you're able to communicate your knowledge in a way that prospects can understand and buy into, you won't be making the most of your hard work.

4 Benefits of beefing up your public speaking skills

1. It helps you to better communicate with prospects. Consider that people buy based on emotion. Effective communication can help you identify their buying motives or emotions and directly tie in your services to what they are wanting to achieve.


2. It gives you confidence and the ability to speak concisely about your skills and what you offer. You never know when opportunity will present itself. Having a canned pitch in mind is a start, but it takes away from authentic conversation and can keep you from connecting and responding effectively to unique concerns and questions.


3. It helps you demonstrate your knowledge and can establish you as an expert in your field. That comes in handy whether you have to find your own clients or not. Even if interviewing for a spot at a gym, the way you demonstrate your knowledge determines whether you get the job and could also decide where you land on the pay scale.


4. Another way to use public speaking to your advantage is to present at professional conferences. If that thought makes you want to curl up in a ball, you aren't alone. It's actually even more of a reason to learn and practice public speaking. You'll be setting yourself apart, and if you do get to the point of presenting at a conference, tradeshow, or community event, go prepared to make a whole lot of all-new contacts.

Sharpen your public speaking skills

Let's cover a couple of easy ways that can work with any schedule.

Check out Toastmasters International. Club members meet regularly to give speeches and get feedback and guidance in a low-pressure, friendly environment.

As the name suggests, there are clubs all over the world, and many times there are several chapters that service a single area. If there isn't one convenient to your location, you can start your own chapter or opt for an online club. For more information, check out toastmasters.org.

If your schedule is too tight for meetings, but you'd still like quality guidance on public speaking, you can check out iTunes U.

Go into iTunes, look up iTunes University, and then narrow your search to public speaking. You'll find podcasts, some from actual university courses, that you can download and listen to at your convenience.

If you've already been practicing public speaking, we'd love to hear your tips on success. Pop into the comments section to let the community know what's been working for you.

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Why Has It Been So Hard to Fight Alzheimer's?

Recently, the National Center for Health Statistics announced that death rates in America are increasing for the first time in a decade. The biggest increase in deaths was 15% from Alzheimer's disease.  Find out the real cause of Alzheimer's disease and what you can do to prevent it using the Zone. Our “war” on cancer... Read more »

Pain management without opioid use

With all the buzz about opioid addiction being an epidemic in this country, it's disconcerting that those seeking relief from chronic pain symptoms without turning to narcotic drugs are hard pressed to find support in the Western medicine model of treatment.

It seems that the prescription pad continues to be the first line of defense.  What patients need is guidance in finding a path to wellness and a health care team who will adequately address their pain-relief needs in a holistic way. At the very least, patients need more follow-up and consistent management of their prescription drug use. Opioid addiction is a complex medical and social problem with many varied and influencing factors, but for now, let's focus on the medical aspect.

Opioids as a quick fix?

Depending upon the situation, doctors may first recommend anti-inflammatories or over-the-counter (OTC) analgesics in lieu of prescription pain killers.  This attempts to reduce a person's complaint of pain and offer the most immediate relief without contributing to the opioid and heroine epidemic currently blasting across this country.  It's like an out of control forest fire, taking with it tens of thousands of lives per year.

Long-term effects of opioid use

Researchers have found that prolonged use of even OTC pain-relievers and anti-inflammatories like these can cause kidney and liver damage, ulcers, and a host of other side-effects, leading to the need for further medical intervention.

In more serious or acute cases, something stronger may be needed to alleviate pain, but prolonged use of opioids should be a last resort, not a first line of defense treatment approach for everyone who complains of pain. Even more importantly, opiates should not be the standard treatment for chronic pain, as the risk and results of addiction far outweigh the short-term benefit.

The alternative to opioids?

If instead of pain medication and anti-inflammatory drugs, patients were offered a combination of interventions including:

• Acupuncture


• Massage


• Physical therapy


• Osteopathy


• Naturopathy/Homeopathy


• Chiropractic

Perhaps there would be fewer addiction issues and greater success with long term care of patients in need of pain management. These modalities have all been proven to significantly reduce or treat pain symptoms with little to no side-effects, and often lead to improved function and better long-term outcomes.

We all suffer indirectly

Without treating the whole person or addressing the underlying contributing factors to pain (bio-mechanical dysfunction, repetitive stress, psycho-emotional issues, diet and nutrition, etc.), I fear that successful pain management will continue to elude consumers and health care providers. When the system fails, everyone suffers. The cost to society in terms of medical expenses, lost income, compromised quality of life, and strain on interpersonal relationships is difficult to measure and should not be underestimated.

If you've ever lived with a chronic pain patient, you know first-hand that the patient is not the only one who suffers. Drug addiction only compounds the challenges for these families. The drastic rise in overdose deaths from prescription painkillers is a clear warning that opiates are not the best answer to treating and managing pain.

Prevention starts with you

1. Promoting mindfulness

2. Personal responsibility

3. Body awareness

4. Self-care education

Prevention is our best line of defense. Most people will wait weeks if not months before seeking medical treatment for chronic conditions that may have been avoided entirely with early intervention.

Having an ergonomic assessment of your work station, working with a personal trainer to stay fit, flexible, and strong.  Receiving massages on a regular basis to address muscle imbalances before they become problematic, can mitigate many orthopedic conditions, including tendonitis, carpal tunnel syndrome, and neck and back problems. Taking yoga classes, Pilates, or other “body awareness” type training classes can give people the tools they need to not only prevent injury, but treat it effectively.

We can't completely eliminate car accidents, illness, or injuries that lead to chronic pain.  Starting with a healthy body, mind, spirit and attitude can go miles toward helping consumers navigate their way back to health if worst case scenarios occur.  Taking personal responsibility for your health and wellness are at the core of choosing a healthcare team and pain management path that's right for you.

Isn't it time to stand up for your life?

PJ Sharon, PTA, LMT, CPFT

Owner of ABSolute Fitness and Therapeutic Bodywork in East Granby, CT.

In addition to authoring award winning young adult novels she recently wrote Overcome your Sedentary Lifestyle, a holistic living, self-help book, to get people moving toward a more balanced and active lifestyle based upon 25 years of experience in the health & fitness industry. In her free time, PJ can be found kayaking in the Berkshire Hills of Massachusetts, and renovating an old farmhouse with the love of her life.  Find out more about her here.

 

 

Personal Trainers – check out Preventing Back Pain at Work for more tips on how you can help reduce the need for opoid use!

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Five Traits of the Successful Fitness Entrepreneur

Not Everyone's Thing

Launching your own business means leaving the security of your nine-to-five in order to focus on your goals. It can be scary at times, but also exhilarating. According to the 2015/2016 Global Entrepreneurship Report, only about 14 percent of the world's citizens are involved in entrepreneurial endeavors. It takes a special type of person to translate dreams and ideas into a thriving and profitable enterprise. Many specific traits have been identified, but here are the top five: Intrinsic Drive, Self-Regulation, Dogged Determination, Relentless Optimism, and Specific Goals.

1. Intrinsic Drive

Inside every entrepreneur is the gut instinct to forge your own path. This intrinsic drive keeps you from settling for less than the very best version of your life. You may have worked a number of jobs, paid countless dollars for education and training, and given the status quo your best shot. But something inside of you eggs you on to do your own thing.

2. Self-Regulation

Most entrepreneurs are independent thinkers who don't like to be controlled or micromanaged. They are self-actualizers who are confident in their own abilities to problem solve. Being able to manage yourself is a critical trait for an entrepreneur. Your time, money, attention and energy must be poured into your enterprise in ways that lead to success. If you have a hard time overriding fatigue, adversity or laziness in the interest of accomplishment, you will have a tough time surviving as an entrepreneur.

3. Dogged Determination

You may have heard the old saying, “When the going gets tough, the tough get going.” Perseverance in the face of adversity is what sets the successful entrepreneur apart from those who crumble at the first sign of trouble. Sticking with the program is critical, even when things don't look good. However, be willing to adapt to unforeseen obstacles by changing your game plan while maintaining your goals.

4. Relentless Optimism

In the world of business, things don't always go as planned. Making lemonade out of lemons is a key skill that requires a generally sunny outlook. Sure, there will be days when you just want to throw up your hands and quit. But deep inside the successful entrepreneur lies the certain knowledge that everything will be all right in the end.

5. Specific Goals

Goals are the stepping stones that enable you to cross the raging waters of adversity to reach the distant shores of success. Without specific short- and long-term goals, you are destined to fail. Start with a solid business plan that maps out your business's stages of development and growth. Review your goals periodically to ensure you are on track. Be flexible enough to change your goals when necessary, but keep your eyes on the prize.

Resources

Being in business for yourself can be challenging and at times scary. Educating yourself about the business end of fitness is crucial if you are to succeed. W.I.T.S. understands that your love of fitness needs to be matched with some business savvy. We offer numerous courses and certifications that will equip you with business fundamentals, all of them geared specifically to the fitness industry. Get started today with certifications in Fitness Management, Older Adult Fitness Specialist, Personal Trainer Certification, or with our many continuing education courses, all at your fingertips.

References and Credits

Global Entrepreneurship Monitor: 2015/2016 Global Report

http://www.babson.edu/Academics/centers/blank-center/global-research/gem/Documents/GEM%202015-2016%20Global%20Report.pdf

*Images courtesy of freedigitalphotos.net.

How To Add Content To Your Website

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New September Practical Course Now Available!

Due to over-demand for our September 11th – September 24th practical course in September, we are now running an additional course that will run back to back with the existing one.

The new course will run from September 25th – October 8th.

We have 1 place still available.

Contact us today to secure your spot.

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5 tips for safe fun in the sun

Now that most of us are enjoying the extra hours of daylight provided by Mother Nature, it certainly is tempting to want to bring clients outside for their workouts. Indeed, there is much one can do in the great outdoors, if for no other reason than to take advantage of an opportunity to vary the training protocol.

However, sunshine and heat can also prove to be a hindrance when expending excessive amounts of energy. Here are some key points for you, the trainer, to keep in mind, and mention them to clients before and during an outdoor exercise session.

#1 Hydration

Without a doubt, hydration tops the list. For a typical 50-minute training session, I'd encourage clients to stick to water. If the class, such as a Boot Camp variety, extends beyond an hour's time frame, it may be wise to switch the beverage of choice to one that can also provide simple carbohydrates and electrolytes. My go-to favorite is the natural, refreshing coconut water. Yes, it's an acquired taste. But well worth the effort! A cautionary note here: consumption of excessive amounts of fluid may lead to stomach cramping, so modify wisely.

#2 Timing

Some clients do have flexibility in their lifestyles. If so, take advantage of this and try scheduling workouts either early in the morning or close to dusk. Avoiding the heat of the day while exercising will be appreciated greatly by your client, and you too will find the training more enjoyable.  It'll set the tone for their day!

#3 Warm up

It may seem counterintuitive on a hot summer day, but try easing into an outdoor workout with a slightly longer warm-up. Yes, your client is already warm (on the outside), if not hot; however, this slower transition affords both of you a chance to observe how the body is handling the workload.

#4 Med Check

From personal experience with our children, I have seen how certain prescription medications can have a profound effect on how the skin perceives the intensity of the sun. Before planning an outdoor exercise session, politely suggest that your client checks the labels and possible side effects of any medications he/she may be currently taking.

#5 Cool-down

Keep an eye on your watch or phone, and save sufficient time for a significant post-exercise cool-down. It is always a good idea to include hydration at this point.  Focused breathing can also help bring the heart rate down, initiating the recovery process.

Have fun in the sun -- safely!

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EPTI Bootcamp Instructor / Outdoor PT May 16

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The Fitness Marketing Guarantee

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PT Gym based training – programming & delivery skills May 16

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How to Organize Fitness Adventures

Everyone feels the need to “step out of the office” once in awhile.  Even if your office happens to be a gym.  Sometimes your clients crave it more than you do.  Organize one of these three fitness adventures this summer.  From most complex to simple, there's something for everyone.

Before you being reading, consider what kind of an adventure you want to lead.  A weekend retreat trip, a day hike or perhaps an outdoor class will do.  What feels the best to you?

Weekend fitness retreats are refreshing



This will involve the most work, but provide outcomes that the others might not.  You and the participants will have more time to accomplish goals and feel the escape.  You'll have to find lodging at a hotel, bed and breakfast or camp site.

• Will you share meals as a group?


• Will you cook, dine out or have a combo?


• What will you do during the day?


• Consider pairing up with a nutritionist or yoga teacher to share the work and make the experience even better.

Decide how many people you want to have on the trip and how many you need to make it profitable.  That will help you choose the lodging site.

For example: If you want to earn $500/day then you need 5 clients paying $100/day or 10 paying $50/day.  If you want to earn $1,000/day then the prices need to be higher or you need more people to attend.  Keep in mind their lodging and food costs when you're creating the pricing package (which will include all of their expenses).

Consider the bare minimum income you could justify earning.  It might worth it to simply break even on your own expenses, if it's your first time doing this.  As you gain momentum and interest you can justify increasing prices.

Adventure day hike anyone?

This is a more simple option, but still provides the feeling of “getting away”.  You could charge as little as $10/person and plan to earn $50-100 for leading a hike if you find 5-10 people to participate.  Pick a day, spot, time and advertise what the participant has to gain from joining.

• Will you teach them proper warm-up before you start?


• Could you do a mini-abdominal routine at the summit?


• Remind everyone to bring plenty of snacks and water!

Outdoor fitness class

For many of us, just getting outside the walls of the gym and doing something different is an adventure in itself.  What skills do you have to share with your community and clients?  You could organize a workout class with a sport theme.  Here are some class name ideas and links to blogs to get your creativity flowing.

Paddle boarding workout 

Exercises for mountain bikers (check out this article for ideas)

Hiking warm ups to keep you injury free (get started with these ones)

If you have access to a pool or lake, cool everyone off and mix up their routine during the hot summer months.  You could meet with individual clients at a local facility one week to change up their sessions or organize it as a group experience.

Getting outside with a group of like-minded people with a common goal is often enough to rejuvenate the body.  It feels like a getaway.  Community is a powerful fitness support tool.  In psychology it's called social support and linked toward higher rates of adherence.

Getting the word out there

Once you've got your ideas together, it's time to promote them!  Word of mouth might be enough.  You could make a simple flier on the computer to hand out to clients and people you know.  Tell them to put it on their fridge.  Hanging fliers on bulletin boards doesn't always get the attention it seems it would.  Making personal connections with people in the community is more likely to gain the attendance you're looking for.

Follow up is key.  Start promoting a month ahead and keep reminding people.  Get them to commit and sign up with an early bird price special or two-person discount.

Caution advised

Check with your liability insurance company to make sure you're covered outside of the fitness facility.  It's smart to have an extra liability waiver to be extra safe.  Having it looked over by a lawyer is always best practice.

Be safe and have fun adventuring outdoors this summer!

Check out Challenge the Mountain Safely for additional ideas!

Let us know of any fitness adventures you've led by leaving a comment below.

The post How to Organize Fitness Adventures appeared first on The NFPT Blog.

3 Ways to Ride Your Bike Like a Boss (or at least feel more like a boss)

Whether you're ready to kick your weekend cycling game up a notch, or if you just yesterday went home with a brand new shining Ridley road bike, it's never too early to start unraveling the mysteries of riding well and with confidence. Because let's face it, show me a cyclist who doesn't want to ride better, and I'll show you a cyclist in denial.

You won't be ready for the Tour de France just for following these tips, but you can feel more like a boss when you hit the streets of your city. And isn't that enough?

Learn to change a flat. Full disclosure: I ride with my phone, my husband alerted to be on standby when possible, plus a card for a cab in case I get a flat in a bad situation. I can get through changing one. I just sincerely don't like it.

Check with your local bike shops and attend their workshops on basic bike maintenance and tire changes. Pay extra attention to the rear tire change as it will require finesse for the derailleur. Then take it a step further. Practice changing your tire tube in the comfort of your home. This makes things faster when you're inevitably punctured on the side of the road with the sun on your back and sweat pouring into your eyes.

While I fully intend to “make that call” if I get a flat and don't feel like going to the trouble, here's what did happen to me. I was on my favorite local descent when I saw a cyclist standing on the side of the road staring at her bike. She had a puncture. She knew the basics of changing the tube, but had never done it. We got the tube changed out together. I had little intention of doing that for myself, but knowing how still managed to come in handy.

This leads me to the next tip.

When you go out, prepare a little for others and not just for yourself. I once showed up with low tire pressure to a group ride. Another rider had his pump with him. On another ride, someone generously shared salt packets with the rest of us so we wouldn't cramp up. Yet another rider came out of a gas station having purchased an icy gallon of water so everyone could refresh water bottles that had been baking in the summer midmorning heat.

You don't have to do all that, but carry an extra gel or CO2 cartridge. Be attentive to other cyclists when safe to do so. Remember, if you ride long enough, it'll be your turn one day to receive help.

Fix a dropped chain without getting off your bike. When you feel that unmistakable lockup of a slipped chain, attempt a slow pedal while shifting into your higher front ring (this is typically done with the left shifter). This can guide the chain right back into place, and you can keep riding!

It doesn't work in all cases, and sometimes you might have to stop and deal hands-on with the chain. Always carry a couple of degreaser wipes in your seat bag for those times you end up chain wrangling. Or end up with grease on your face, white bar tape, and new jersey. I'm speaking from greasy experience.

But take heart! When you're prepared and whip out the degreaser wipe, you'll still feel like a boss!

The post 3 Ways to Ride Your Bike Like a Boss (or at least feel more like a boss) appeared first on The NFPT Blog.

Advanced Overload Training Techniques May 16

The post Advanced Overload Training Techniques May 16 appeared first on Personal Trainers Training.

Why Does Exercise Feel Good Sometimes and Not Others?

Endorphins (happiness hormones) get all the credit for why people feel good from exercise.  But, sometimes love just isn't enough.  Endorphins are temporary and don't always get you motivated to start moving.  They're sort of like a bribe or promise because they don't come until you've begun exercising and sometimes they don't show up at all.

Exercise feels good before it happens when someone has a good match between their reason for exercising and the activities chosen to reach those goals.  Easier said than done.  Finding out the most aligned methods of exercise for each client based upon their goals and preferences results in greater success for both of you.

Identify desired feelings to be an even better match-maker…

How does your client want to feel?

Energized?  Calm (less stressed)?  Toned?  Everyone's reason for exercise is different.  The more you tap into individual reasons, the better choices you can help them make.  Pay attention to what people say and ask them good questions.  “What's your favorite exercise?”  “How does it make you feel?”  “What other activities produce this feeling?”

Some people might say how they should feel or are supposed to feel, especially if they aren't accustomed to reporting what makes them feel good.  Try asking them in the moments that they appear to be pleased with their workout.

Matching feel good activities to goals

When someone knows how they want to feel, you can take the next step.  There are many routes (activities) to the same destination (feelings).  There is no right or wrong way to pair activities with feelings.  One person might feel calm and mindful from yoga or walking, while another might feel that way after boxing. 

Calm/mindful activities – yoga, pilates, swimming, walking in nature

Energizing activites – kick-boxing, dance

Confidence boosting activities – boxing, weight training

Most activities have an assumed feeling associated with them, but stay open minded…  Perhaps yoga could boost someone's confidence while boxing could be relaxing.

When fitness doesn't feel good

Exercise can cause the opposite effect that's desired.  A yoga class might be boring to someone craving high energy.  A spinning workout could feel stressful and too loud for someone who wants peaceful quiet time to find their happy place.  If an exercise experience causes stress or boredom, the behavior will be harder to repeat. 

Why feeling good works

“I want to be healthy so I can be happy” is a very popular theme in society.  Happiness can be described on two ends of a spectrum.  It can feel like calm serenity or bursting excitement.  The two are expressed uniquely.  They can be achieved in different ways.  

This explains why an exciting cycling class with blasting music may not be as enjoyable as a calm, tranquil yoga class or vice-a-versa.  When the desired emotion (happiness) is identified and linked to an appropriate activity, there is a higher chance of adherence (repeating behavior).  

Get directions to feel good

If you find this information intriguing, you'll enjoy the Circumplex model (Ekkakakis and Petruzello, 2002).  Imagine a map with north, south, east and west directions.  On the model north is high arousal, south is low arousal, east is pleasant and west is unpleasant.  Examine the combinations: northwest or southeast as examples on the diagram and it'll start to make more sense.

Notice that “excited” is a high arousal (intensity) pleasant feeling, while “calm” is a low arousal (intensity) pleasant feeling.  On the other side of the circle there are high arousal (intensity) negative and low arousal (intensity) negative emotions.  

Use this diagram to help you further pinpoint the feelings clients want to experience from exercise.  Print and hang this chart somewhere that you can show clients and have them identify their feelings from exercise more accurately.  

Reference:

Lox, et.al. 2003. The Psychology of Exercise – Integrating Theory and Practice. Scottsdale, AZ: Holcomb Hathaway Publishers Inc.

The post Why Does Exercise Feel Good Sometimes and Not Others? appeared first on The NFPT Blog.

Personal Trainer Marketing – Fitness Marketing

The post Personal Trainer Marketing – Fitness Marketing appeared first on Personal Trainers Training.

8 Simple Steps to Building a Personal Trainer Website

This won't be much of a surprise for you: you NEED a website to advertise your services. What WILL surprise you is how amazingly simple building a website can be, if you follow the right steps.

Here's an infographic provided by our friends at TotalCoaching, which explains the 8-step process to building your own PT website from scratch, without the help of a web designer. You can also read the original, 4000-word resource by clicking here.

The post 8 Simple Steps to Building a Personal Trainer Website appeared first on The NFPT Blog.

Day 10 | Shoulder Workout: 12-Week Hardcore Daily Video Trainer With Kris Gethin

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Follow Kris as he takes you and himself through a 12-week transformation. Kris gets in his shoulder workout before his trip.

Kris is preparing for his flight to Los Angeles. After today's shoulder workout he'll head home to prepare his meals and pack.

Tips For This Workout Day

• Kris is getting ready to fly to Los Angeles. He'll be packing his food in Ziploc bags to save space and bring along a few pieces of Tupperware to use throughout his trip.

• If you do Behind The Neck Military Presses, don't go lower than the base of your skull.

• If you're doing One Arm Shoulder Presses, stabilize yourself with the opposite hand to reduce the risk of injury.

• Kris performs some controlled cheating reps, but you shouldn't try this unless you're more experienced.

• With Shrugs use straps to make sure your traps fail first instead of your grip.

• Kris uses the FST-7 training principle when he hits the Rear Raises which you can learn more about on the SuperSite.

Kris Gethin trains you and trains with you during his 12 week transformation program – burn fat and build muscle to sculpt your ideal physique!

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The post Day 10 | Shoulder Workout: 12-Week Hardcore Daily Video Trainer With Kris Gethin appeared first on Dangerously Fit TV.

Planning a move? You and your family may be able to enroll in health insurance

If you or your family are moving (or have moved in the past 60 days), you may still be able to enroll in affordable family health insurance this year through a Special Enrollment Period.

Travel and Vacation with Personal Training Clients

“I wish I could take you on vacation with me.”

Many clients say it aloud, while others are thinking it in their mind.  Why on earth you'd want a health nut on vacation with you is beyond me!  Vacation is a time for letting loose and splurging, right?  But, seriously – I do get it.

Nobody likes to get off track.  It's hard to back on.

Any good trainer sends their clients off with “homework”.  This could be body weight exercises, a cardio plan or a resistance band to aid them in staying strong while on vacation (and serve as a reminder).  Many personal trainers don't have the time to travel with clients and maintain their business back at home.  And some find it to be un-professional.

However…

There are personal trainers who successfully travel and vacation with clients while maintaining professionalism. Some go with a family or group for the week, others just a few days for an event. Think about families who bring child care with them on vacation.  It's a similar concept. Perhaps you have skills to do both?

If you're intrigued by the idea of getting out of the gym to see the world, there is potential for it to happen. First, decide how it fits into your lifestyle and work schedule. Then, let people know that you're available to do it and paint a picture for them of what it looks like.

Consider this:

• Can you take off work for a week comfortably?


•  Is the experience worth the possibly reduced pay?

Pay cut?

Most likely the person you're traveling with will cover your lodging, transportation and meals.  Some people can afford to pay for your travel and wages and happily do so, while others may not.  If they're going to a sporting event that you want to attend or on vacation somewhere you'd like to experience, it might be worth it to you to just for the adventure.  Sporting events can also be good networking opportunities.

Negotiating the details of travel and vacation

1. How many days are you willing to travel for?
   
   *Perhaps you can leave town for 2-3 days and shift your other sessions around.


2. Decide what it's worth to you.
   
   *Can you settle for a free trip or do you have an hourly/daily rate?


3. Write down the benefits for the client who is paying the bill.
   
   *Why would they want to bring you along with them?

Mixing work with pleasure

When traveling and vacationing with personal training clients it's easy to lose sight of the work relationship at meals and entertaining events.  There's a fine line between being fun and professional.

Here are a few tips to keep the peace:

1. Have your own separate bedroom.


2. Avoid alcoholic beverages at meal times or limit yourself to one if the client is having one.


3. Excuse yourself from dinner to have down-time shortly after the meal completes.  This will help you avoid joining any late night celebrating that happens.


4. Set yourself a curfew if you plan to go out at night.


5. Discuss expectations with your client.  Hours, meals shared, finances, etc.


6. Make time for yourself, it can be challenging to be “on” 24/7 while traveling.

Getting your first gig

Keep your ears open for clients who are competing in events or worried about falling off track when they travel.  You could casually say, “I'm available to travel professionally.  Would that be of interest to you?”  See where the conversation leads you.  If no one is dropping hints, then you can create a newsletter or flier that outlines your services as a traveling personal trainer and provide them to your clients.  Perhaps they aren't interested, but have a friend looking.

If it still feels too personal to travel with individual clients, but you're craving adventure in your career you can arrange an organized fitness vacation or day hike trip for a group of clients.

One last very important tip

Check with your insurance company and lawyer about coverage when you're out of town.  You might need a special liability waiver and insurance clause in case something happens to you or your client.  Better safe than sorry!

We're wondering….

• Have you ever traveled with a client?


• What interests you about personal training people on vacation?


• Share with us in the comments!

The post Travel and Vacation with Personal Training Clients appeared first on The NFPT Blog.

Gym Instructor Exercise Technique & Inductions – May 16

The post Gym Instructor Exercise Technique & Inductions – May 16 appeared first on Personal Trainers Training.

Prostate cancer 'linked to waist size'

Men with larger waistlines could be at higher risk of developing aggressive prostate cancer, a study suggests.

Combating Stress Adaptation With Variety

Do you or someone you know have a “routine” when you go to the gym?  Remember when you first worked out with these killer moves and were sore the next day? Keeping this routine with the same number of reps, sets, weight & plane of motion can quickly put your results to a halt.  Weird since your workout seemed to be so effective to begin with.  This is the result of something called stress adaptation response.

Stress adaptation response is experienced when your body experiences a level of stress higher than previously received.  Once stressed, the tissue  causes the body to pull in stress stabilizing proteins and beneficial inflammatory mediators.  After removal of the stress, the body generally returns to homeostasis within 6 to 48 hours.  At a fitness level, this means an increase in physical capability.  You or your client increase the  level of fitness and potentially body composition.   Failing to continue to exercise these muscles to the point of stress will allow the muscles to quickly adapt and therefore slow progression.

Whether or not you are needing to switch up your workouts or keep it fresh when you train clients, there are a multitude of ways to accomplish this goal.  I like to think of some of the basic type of movements and coming up with variations.  You can change things up by increasing range of motion, plane of motion, modality, plyometric or isometric movement, etc.  Go crazy!!!

Here are some examples I use for variations to the basics:

Move – Forward lunge

Switch – Lunge with kettlebell swing

Hold a kettlebell in the opposing hand of your lead leg. As you step forward to lunge, swing both arms forward and the kettlebell forward to eye level. Holding weight unevenly will challenge your balance, obliques and add dynamic to this exercise essential.

Move – Push-up

Switch – Push-up on dumbbells

Place dumbbells in an upright position and hands on top.  If your dumbells are unable to stand upright, you can also lay them flat.  With your hands elevated, you will increase the range of motion that your pecs have to work and add extra stress to these working muscle groups.

Move – Squats

Switch – Pop squats

Lower into a squat, stand up explosively and jump the feet together.  Jump the feet back out to lower into a squat.  Adding in this jump will activate more type II muscle fibers and a cardio element to it.

Move – Plank

Switch – Plank with feet on medicine ball

With both hands firm on the ground, place one foot on the ball with your leg fully extended.  Engaging your core step the other foot onto the ball and balance as long as you can.

As a personal trainer, I have found that varying workouts give a continuous challenge of balance, strength and stamina to my clients.  What are some of your favorite twists to a fundamental exercise?

The post Combating Stress Adaptation With Variety appeared first on The NFPT Blog.

Posture Makes Perfect: Helping Your OA Clients Avoid Falls by Improving Posture

Standing in Line

You may have heard the phrase “military bearing,” that upright posture that service members adopt that sticks with them for a lifetime. As it happens, a soldier standing at attention is practicing the most efficient and least energy wasting posture. If you were to hang a plumb line at the level of the ear canal, its horizontal axis would intersect the shoulders, hips, knees and ankles. When standing and moving with optimal posture, you are less likely to lose your balance. However, as people age, they often develop poor postural habits that shift their center of gravity and predispose them to poor balance that can lead to falls and injury. Failure to exercise and remain physically active leads to muscle weakness that exacerbates the problem.

Balance is Basic

Your muscles pull against your bones in antagonism to other muscles to hold your skeleton erect. Think of a camping tent, where tension lines running from the tent corners to stakes in the ground enable the tent to stay upright. If one stake is unearthed, the tent will begin to sag and lean. Likewise, optimal muscle tension at your joints helps hold you erect and keeps you from sagging and leaning. To encourage good muscular balance, it is important to perform both stretching and strengthening exercises at all the major joints, along with trunk and pelvic floor exercises to support and align the spine. When your weight is optimally distributed around your center of gravity, you are not only less likely to lose your balance, but you are also minimizing wear and tear on your joints, bones and muscles.

Correcting Common Postural Problems

Weak muscles and poor flexibility contribute significantly to poor posture. Certain daily behaviors and practices can cause postural changes over time that may be difficult to reverse. Nevertheless, you can help your OA clients improve posture by identifying common trouble areas. For sedentary clients who spend most of their time sitting, tight hip flexor muscles coupled with weak hamstring and gluteal muscles can result in a forward pitch at the hips when standing or walking. Stretching the hip flexors and strengthening the hip extensors can help correct the situation. Exaggerated forward curvature of the upper spine, a condition called kyphosis, may result from slouching, reading, driving, spending excessive time on the computer or any other activity where you round your shoulders forward. The result is tight chest and shoulder muscles coupled with weak back muscles. Stretching the chest and shoulders while strengthening the mid and upper back muscles can help to offset the problem. Because the core muscles play an important role in supporting the spine and dictating pelvic alignment, core training should be well integrated into your workout regimen.

Resources

Educating yourself about older adult health is key to successfully working with this diverse population. W.I.T.S. has got you covered with certification and continuing education courses including Certified Older Adult Fitness Specialist, Able Bodies Balance Training, Certified Personal Trainer, Older Adult Fitness Foundations, and Exercise Program Design for Special Populations.

References and Credits

IDEA Health and Fitness Association: The Perils of Poor Posture

The Perils of Poor Posture

*Images courtesy of freedigitalphotos.net.

Three Fitness Program Ideas Catered to School Teachers

Many school teachers take the summer months off from work.  Some travel, but others seek to have “me time”.  This is where you come in.  Elevate your summer business by tuning into teachers unique needs and fill the empty time slots of your clients on vacation.

Program Idea #1 for school teachers

Start a group fitness class just for teachers.  All you need is a few from each school in town to get the word out.  They're a tight knit network.  Come up with a class name that appeals to them and structure it to be beneficial but fun.

A few ideas to get you started:

• Teaching the teacher


• Fitness for educators


• Exercise your way back to school

 

Program Idea #2 for school teachers

For those that want the personal experience, create a 12-week personal training program that's catered toward long-term success.  The school year proposes many challenges to staying in shape.  Carefully investigate the unique needs of the teacher client to identify what days and times they could commit to fitness in the fall.  

Ask these questions:

• Is morning, evening or lunch time best for you squeeze in physical activity?


• Do you have 20, 30 or 60 minutes to commit to workday physical activity?


• Are weekdays or weekends better for you to exercise?


• Do you have access to any fitness equipment or a gym at school?

Once you know their specific needs, you can spend the rest of your time together designing and tweaking a specific workout routine.  Teach them how to exercise on their own safely.

It might seem strange to instruct yourself out of a job by teaching them what to do.  But, if they're not going to have time to work out with you anyhow, why not give them the tools they need to succeed?  Then, they'll be more likely to contact you on winter break and next summer.

When you hold onto clients too tightly they feel smothered.  Provide them with freedom and independence instead.  They'll look to you as a leader and appreciate knowing that you have their best interest in mind.

Program Idea #3 for school teachers

Organize a walking, hiking or biking group for school teachers.  They're a social crowd and will enjoy being with like-minded people.  Groups naturally help motivate and hold each other accountable.  Be the fitness leader that you are and commit to a day and time each week.  This could be volunteer, by donation or for a fee.  It's your choice.

Finding school teachers

• Ask your current clients if they know any school teachers.


• Offer a free talk or sample workout to a local school.  (even though it's summer – people are around)


• Once you find a teacher, ask them for other ideas on how to locate their peers.

Do you have clients who are teachers?  Tell us what they love about workout out with you!

The post Three Fitness Program Ideas Catered to School Teachers appeared first on The NFPT Blog.