What Mum Didn’t Tell You About 4 Great Steps To Make Better Decisions!

4 steps to better decisions

Choice is good, but we spend a lot, sometimes way to much energy due to decision agony, from just trying to make up our mind. By understanding yourself and what type of decision personality you are, you can make it easier for yourself when you are making decisions.

Have you ever wondered how you make decisions and why you make the choices you make? What if you had a better understanding of the ways to faster and better decision-making in everyday life as well as in the larger more life-critical situations.

Here are four key factors for better decision-making. Most importantly, to give yourself more time and presence when you are dealing with more complex decisions.

1 Use both logic and emotion

We have two different decision-making systems that kicks in once: the emotional and the rational. In the emotional you have your feelings. Then you're in the moment, making short-term decisions, acting in an instant, you are creative and you normally do not think it over so well. You let your emotions tell you what is right. This system speaks to you when you want to buy a car because the color is beautiful, or the design is cool.

In the rational system, you have your logic. Here you are logical and rational, thinking long-term and you plan and evaluate your decisions. This system will tell you that the more boring car model might be more useful after all.

So what can you do with this knowledge to try to reach a good decision?

* Keep in mind that the two systems exist and both can talk to you in the same situation, and that it can become a tug of war between reason and emotion.

* Realize that you need to listen to both systems to make the best choice and based on both logic and emotion.

* Allow the situation to decide which of the systems that will be the primary in this particular instance.

It can be easy to think that the rational system is more valuable, that is nicer to make rational decisions than emotional ones. But the best is if you learn how to understand them and use them together. Why only use one, when you have two?

And in reality you really need both of them. The rational system, based mostly on logic, has its limits. Our brain is not capable of taking in more than seven factors in a decision, even at three, four factors, it is getting difficult. But by connecting the emotional system and balance the emotions, we can take in more information.

When making decision you also need your feeling to drive you. Without feelings, you are not motivated to make up your mind to anything at all.

2 Learn about what motivates you and the patterns related to your decision-making.

This step requires a strong dose of self-awareness.

Ask yourself: What is it that controls my choices and what personal motivations are behind them?

Do you often make decisions that will help you look more popular around other people? Or do you often make decision to avoid conflict? To create a successful image around your personality? Or, because you want to have fun and avoid everything that is dreary and boring? Or, because you're afraid to fail if you select the option that is more challenging?

Ask yourself: Why and how do I normally reach the decision I make? And do they normally lead to good decisions?

Do you for example have a tendency to let fear of failure control you when you are making decisions, then it is good if you can keep this in mind and try to take it into account the next time when you are about to make a decision.

3 See traps

To handle all the choices we are faced on a daily basis our brain relations on shortcuts. It may be shortcuts created by you without on a more Subconscious level. What shortcuts guides your decisions?

Many times these shortcuts can be good, but sometimes they lead to very bad decisions and becomes a trap.

You can learn to recognize common situations where the shortcuts lead to bad decisions, learn to see the traps.

4 Be present

With your brain packed with thoughts about everything on-going in your life and in a messy environment, it will make it harder to make good decisions. Stress, fatigue and distraction all affects us in a negative way to make bad decisions. Being present and at peace, will allow you to make the best decisions. is a better position to make decisions in.

{ Comments are closed }

The Roadmap To Physical Success

Before engaging in any Physical Fitness Routine you should sit back and ask yourself the following 10 questions. These questions will help pave the path to success when it comes to all of your health and fitness goals and prevent you from stumbling along the way.

1. What do you want? Determine your number one fitness goal as well as short, mid and long terms goals. Use these goals as a measuring tool, to help track progress through your workout regimen.

2. Why do you want it? Ask yourself deep down why these goals you have set out are important and how they will help you better yourself and your life? Set goals for the right reasons.

3. Where do you want it? Determine your target areas that may require extra attention or specific training. This could be a specific body part you are not happy with due to amount of body fat or injury.

4. When do you want it by? Set a dead line to achieve your overall goal. Make it an important and realistic date. This will help keep you focused while staying disciplined, to meet your goal in a timely manner.

5. How will you feel when you get it? Paint a vivid picture of yourself. Think of a few words to describe your picture and use these words as a constant reminder of what you are driving towards.

6. How will you feel if you do not? Understand the consequences if you continue to do nothing. Obtain a few words to describe it and understand that you never want to use these words again.

7. What will happen if you keep doing what you are doing now? Look ahead one, five and finally 10 years. If you continue on your current path, where will it lead you? If what you are doing right now is not working, you need to fix it.

8. What do you need help with? Identify what you can not do on your own or need assistance with and seek help or guidance from friends, family, loved ones or fitness professionals.

9. What are you prepared to do about it? What type of commitment are you willing to make in order to achieve your goal? There will be sacrifices and you might have to make some big life changes.

10. What has stopped you in the past? What barriers to change are there? What habits have preceded success? How can we stop them from happening this time? These are all important questions we must ask ourselves to help identify and overcome all of life's obstacles that stand in our way.

Now take a pen and paper and answer the above questions as they refer to you. Answer them honestly and realistically before setting off on your journey to a happier and healthier lifestyle. Keep the paper in your gym bag and if you ever find yourself veering off course, use it as a road map to get you back on the right track!

{ Comments are closed }

Cheap Personal Trainers – Why You Should Avoid Them

When it comes to getting in shape before summer or at New Year, many people will try different things to get in shape. Some people will look into joining a gym, some buy exercise DVD's, others may join a slimming club or look into having a personal trainer. If you choose to go down the route of having a personal trainer and discover that the price for a training session is much higher than you thought, you should think twice before looking for the cheapest around.

Fitness professionals value their time and set their price of their training sessions accordingly. With a trainer that charges much less than others there is usually a reason for this. It could be they are just starting out and do not have much experience or they are not very good at their job and have to charge less to compete with other trainers. This may not be something you think because the lower price attracts buyers to their training. It could end up more expensive in the long run because it could take you longer to achieve your results with a less experienced trainer or one who does not apply the best training techniques.

Now, I would not suggest that just because the prices are lower than others that they are never as good. This will be the case in most situations but not all. It could be that that particular trainer is running a special offer or promotion or they may have shorter sessions. Some trainers give prices for 1 hour sessions, some 45 minutes and even some have 30 minute express sessions. You should look and compare all of the choices on the same level. So, how much they are per 1 hour session and to see if there are any hidden clauses like a minimum number of sessions.

When looking at cheap personal trainers I would say you should stick to a comfortable price range you can afford. Let's say you have a budget of £ 30 per session at maximum, to have 3 sessions per week for 8 weeks. Some trainers charge more than this and some less, but I would say that I would class a 'cheap personal trainer' as anything less than £ 18 per hour. Some trainers may be cheaper than the budget you have assigned and some more expensive.

The best thing you can do is check out their testimonials to see what results other people have got with the trainer. It would also be advisable to book in for a consultation with them to see what they are like as a person too. Most trainers have free 30 minute consultations so that you can discuss your goals, options and prices of a suitable program. I would pick a hand full of trainers you could work with within your budget that have a good history of testimonials and after the consultations pick the one who you get on with best who will keep you motivated and accountable.

{ Comments are closed }

Personal Training Business – Why Having Clients On Direct Debit Helps Your Retention!

UFN contracts … what are they and how they save you thousands !! I guess I can speak for everyone when I say that we would ideally only ever have to approach our clients once about giving us money … at the beginning during the initial sales consultation. Yes, some Personal Trainers may not have too much of a problem asking for money but for the major of trainers it can be an awkward conversation to have.

Whatever you find the 'asking for more money' conversation at renew time easy or difficult, the reality is from a business point of view we should not give our clients too many opportunities to say NO. For the trainers that are still selling packs of PT for cash, every time the client's sessions run out they need to sell them some more. They need to basically resell the client again. This is another chance for the client to say NO.

If we set our clients up on Direct Debit from the beginning, then the payments for their PT sessions is debited either weekly or fortnightly from their account. The benefit of Direct Debit is the client does not have to find the cash on the day of the session. Likewise, if you are charging your clients upfront for packs of sessions, this can be an issue at renewal time if they have not gotten the money put away.

From a personal budgeting point of view, it is much easier to set a direct debit and have that regular payment pay for your PT than to pay up front and when that session run out have to find a wad of cash for your next lot of sessions ! If for some reason the client does not have that wad of cash upon renewal, than you will probably lose that client.

Direct Debiting takes care of the clients payments for you and also puts you back in control of your own income. Remember, if a client pays cash per session and does not show up for their session neither does their cash! On direct debit, the payment still comes out!

Getting back to why being on Direct Debit saves you asking for money again at renewal time. By setting your clients up on UFN contracts they will be debited an agreed amount either weekly or fortnightly UNTIL FURTHER NOTICE … basically until you request the cancellation of their debts.

It becomes a case of SET and FORGET!

TIP: Having a minimum term on your UFN agreement is a good way to ensure your clients are committing to paying a certain amount of money. EG: Minimum Term 13 Payments then UFN

{ Comments are closed }

Personal Training Business – How To Run A Successful PT Group Interview!

After advertising your vacant PT position you will start to have people answering to the ad via phone and email with most sending their resume as requested. Your first job is to carefully read the cover letters and decisions and decide which applicants you want to invite to your Group Interview. Before contacting your applicants you need to schedule the interview time and date.

Schedule the Group Interview Time and Date:

This is straight forward. Pick a time and date that suits you and any other people you want involved in the selection process ie. staff. We normally hold our group interviews late afternoon on a Friday or even on Saturday mornings. You might be surprised by hearing from some employers that they can not make it to the interview because they have to get ready to go out on Friday night !!! That's great news for you, because if they can not commit to turning up to the interview then how they would perform if they got the job!

Try not to allow anyone to reschedule a 1-on-1 interview with you as this defeats the purpose. As you will read further in the process there is an important reason for using the group interview method. If however, the applicant has a valid reason and you want to interview them separately then do so.

Confirmation Calls!

Just like you would do with any PT sales appointment, I suggest you make some confirmation calls to the applicants you have invited. Complete these calls the day before the interview. Below is a sample confirmation call script:

Hi John,

It's Trab Beckley here from XYZ Personal Training, I have you down to attend our Group Interview tomorrow at 4.00pm. I was just ringing to confirm you have our address, it's 69 Smith Street Melbourne. … ok great, I'll see you tomorrow at 4.00pm

Thanks, bye!

Completing these calls will help you be confident in how many people to expect at the interview. The confirmation call can also be a good time to remind the applicant about the dress code. I suggest just neat casual is appropriate enough, no need to dress up formally!

Prepare your Paperwork!

Interview questionnaires are great tools for acquiring the applicants details such as availability, past experience and career intentions. This is also something for the applicants to complete while waiting for the interview to begin. These questions should be given to the applicant on a clipboard with a pen for them to complete prior to the interview starting. Once, it is complete they are given back to you to read and write notes on during the interview.

S et up your interview space!

I would suggest running your interview in your PT studio if you have one. Simply set up some chairs in a circle in a quiet area. It can also be a nice touch to have a bottle of water to give to every applicable upon arrival. Remember, we should give a good impression from the beginning, show them how we treat people in our business !!

Obviously you want to make sure there are enough seats, pens and paper on clipboards for everyone. I would also ensure your studio is clean and tidy including the toilets.

Carefully observe people when they arrive! Without being too obviously carefully observable the applicant when they arrive. You can tell a lot about a person in the first minute of meeting them.

  • Observe how they enter the room. Are they confident, shy, quiet, loud, respectful?
  • Observe how they are dressed, and what they have bought with them, are they prepared?
  • Look for eye contact and a handshake when introducing themselves.
  • Do they initiate the introduction or did they wait for you?
  • Do they interact with the other staff and applicants or keep to themselves?
  • Do they create rapport fast?

The Format For The Interview!

  • Collect the Interview Questionnaires from the Applicants.
  • Introduce yourself and your staff.
  • Welcome everyone and thank everyone for attending.
  • Give a brief about the vacant position and what is involved including some of the key criteria, eg: availability, qualification, etc.
  • Ask the applicants to introduce themselves to the group, including why they are in the Fitness Industry, and a brief story on a client result that they have achieved.
  • Brief the group on how your business works, the business values, and state your business vision.
  • Randomly ask the applicants questions relevant to your criteria.
  • Test their knowledge A good activity is to hand each applicable a piece of paper with an exercise written on it. Get them to partner up and in front of the group then each take it in turns to explain, demonstrate and instruct their exercise to their partner. Look for rapport skills, correct explanation and demonstration of the exercise and correct spotting technique.
  • Back in the group setting, ask for any questions.
  • Thank the applicants for attending and telling them you will be in touch during the following week.

{ Comments are closed }

Achieve Your Goals Faster With a Personal Trainer

Personal trainers are experts in the field of health and fitness. They work independently, or most often, at fitness centers, assisting those who wish for extra guidance and training in their fitness routines. They usually give one-on-one personalized support and training on areas such as strength, flexibility, cardiovascular fitness and endurance. Many fitness centers offer beginners one free session with a personalized trainer in order to get them familiarized with machines and more comfortable with their workout plan. Personalized trainers have many benefits and can speed up successful results for any fitness goal.

Personalized trainers are full of knowledge and can be the necessary introduction to a fitness plan as well as the tools you'll need in order to be successful. When you share your fitness goals with your personal trainer, they will know the exact steps you'll need to take in order to reach them.

Not all fitness goals are created the same, and many require their own combination of activities and workouts. Those who wish to tone and build muscle require a different set of exercises than those wishing to build endurance and / or lose weight. The fitness expert will know the right combination for your goals.

They will also be able to determine the suitable intensity of your workout based on your fitness level. They can work with beginners to build up strength and endurance over the course of the exercise program and prevent those already in a fitness program from plateauing and losing sight of visible results. They will also be able to instruct you on any suggested diet programs based on your overall health goals, such as high-protein for bodybuilding.

It is often important to have a professional evaluating your exercises. When done incorrectly, many exercises can result in muscle strain or other painful injuries. Often, individuals are unaware that they are doing an exercise the wrong way, and personal trainers can prevent this by instructing clients of the best techniques and forms. They can watch and monitor progress through the exercise and let you know when you need to slow down or take a break, depending on signals you may not notice.

Personal trainers also know the appropriate methods for using the variety of machines available at most gyms. Those that have not used these machines or have not previously been taught on their proper use may find themselves incorrectly using them. Not only can this cause injury but can prevent an individual from seeing successful results.

Support and Motivation
Another important benefit of a personal trainer is the support and motivation they can provide. Often, we undertake our fitness regimens alone, and it is hard to find the motivation to leave the bed in the morning and head to the gym. With a personal trainer, you have a dedicated schedule and knowing someone is at the gym to provide encouragement and support for your personal fitness goals can be the necessary push to keep you on track and motivated to push forward.

{ Comments are closed }

3 Simple Progressions of the Push-Up

Push ups are the classic upper body exercise done by trainers at all levels of fitness.

They work all of the upper body including the chest, triceps, deltoids, arm's and core. The intensity of the exercise can be altered greatly through the many variations and progressions. The major benefit is the fact that push-ups require no equipment and can be done anytime or anyplace.

However, it is vital to have correct form when doing press-ups. This something a lot of people struggle with, particularly beginners.

Correct form for a full press-up includes:

– Head and neck being in line with the spine

– Full body in a straight line, making sure hips are not up in the air or dropping towards the ground.

– Maintain this straight body position while lowering the body and pushing up

– Abdominals are tight to help prevent the low back dropping

– Hands around shoulder width or slightly wider

– Inhale as going down, exhale coming up

It is well known that there are many variations of push-ups but here I will just go through some of the beginner progressions. Anyone going to Bootcamp classes or even to the gym, should be able to go through these progressions. Always be sure to start with the easiest progress and when you have mastered this you can move on to other variations.

+ Knee Push-ups

On hands and knees on the ground. Have knee hip width apart and hands shoulder width apart. Make sure hips are forward so to put pressure on the shoulders. A common mistake is to have the hips back, closer to the feet than to the hands. This is OK for beginners who are really struggling but try to bring the hips forward as best you can.

+ Full push-ups

This just involves coming up onto the feet with knees off the ground. You are in a straight horizontal position with hands shoulder width apart. Want to keep all the body straight as you bring the chest to the floor then push against it as your coming back up again. This is the most common seen variation of the push-up.

+ Decline Push-ups

When you can complete 15- 20 full press-ups with correct form then you can progress to decline press-ups. This means having your feet raised by putting them on a chair or bench. This will put further pressure on the shoulders and chest while also having your core working harder to maintain this stress. However, it is very important to make sure your hips are in line here, as having the hips hanging down towards the ground will put pressure on the low back.

These are just simple ideas to start off with press-ups and as you build your fitness and confidence you should ever get through all progressions.

{ Comments are closed }

Buttocks Reducing Exercises

To reduce your buttocks, exercise is the only route you can take other than surgery. And since exercise is cheaper, faster and does not involve hospital stays or recovery times, it's your best bet. Plus, it's been proven to work for millions of people.

Often exercise alone will not be enough if you're eating more calories than your body can use. If you're not burning off those calories by exercising, then you're sabotaging yourself and fighting a losing battle. Diet and exercise go hand in hand.

If you're in a hurry to get the size of your butt smaller, then take up running. Running is the fastest way to lose weight off your butt by firming it up – and muscle always looks more slender and shapely than flab.

If you're not used to running, you might want to get your doctor's okay before you start a routine. Otherwise, you can start out by running a half a mile the first few days and gradually build the distance while shaving minutes off the time it takes for you to complete the distance.

There's something you may not have known about your rear end. You may have jokingly referred to your butt as being big. You may have heard plenty of 'big butt' jokes, but there's actually a kernel of truth in the jokes.

Did you know that it's the largest muscle that you have? And that the job of the muscle in the butt (the proper name is the Gluteus Maximus) is the muscle that helps keep the body stable?

Without it, you'd be no match for the pull of gravity. So by working the muscle in the butt, you'll not only end up with a fabulous looking fanny, but you'll also be improving your posture. So any 'reduce buttocks exercise' will help you in more ways than one.

So besides squats, lunges and leg presses, what can you do to get a smaller, better looking butt? Please understand that your family genes will play a part in the shape of your butt. If you come from a long line of big butted family members, your booty shape is going to naturally be bigger and you can not change that completely.

What you can change is what you do in order to make it smaller in size. You can get involved in a good cardiovascular exercise program. It's been proven that losing weight and exercising the entire body can help the butt get smaller and tighter.

If you like the great outdoors, one of the best buttocks reducing exercises you can engage in is to go for hikes. You can find many great hiking trails in every state and a lot of states also have hiking organizations or clubs that you can join and find a partner to move with. Taking up cycling is another way that you can get a smaller butt. You can also take advantage of using a stair stepper machine to reduce the size of your butt, too.

For more interesting & useful information on this subject go to: http://www.perfectbuttworkout.com/

{ Comments are closed }

9 Ways to Renew, Recovery and Feel Your Best

If you are just starting to workout, then you are probably a bit shocked. Symptoms include achy muscles, stiff joints, and other aches and pains. Starting a new workout plan can be a shock to your system and it is important to remember to take baby steps. Be patient, start slow and make small steps forward every week. If you take on too much, to quickly, you may overdo it and increase the chances of developing injuries and losing confidence.

On the flip side, you may be an exercise junkie. You love the gym, participate in sports, thrive on competition and can not get enough activity. For example, a lot of the fighters that I train love to work hard and train multiple times per day. If this is you, then learning to schedule your training properly and learning to recover is essential. Increased workload takes its toll of your body and learning to recovery will be the difference between a high level of performance or fatigue, exhaustion and poor performance.

More than likely, you are somewhere in the middle of these two examples, but the ideas we will discuss, will still help you elevate your game, get more out of your workouts and help you feel better between workouts. I am going to lay out a useful of tips and discuss each of them briefly. My suggestion is to start with one or two of these ideas. Implement them into your routine each week.

The more often you train, the more focused you should become on these techniques, because more work requires more recovery. So lets get started &

1. Warm up (preventative) As simple as this may seem, most people screw it up. Warming up is NOT a 5 minute walk on the treadmill. Warming up preparations our bodies for the work we are about to do, increasing blood flow to muscles, warm up joints and preparing our nervous systems. Neglecting a warm up is one of the quickest way to injury.

I prefer to start my workout using the foam roller, move on to small band work to warm up the hips and shoulders, then move into dynamic warm up drills and agility work. This works great for me, but your warm up may need to prepare you for other activities.

Bottom line: take ten minutes and get mentally and physically prepared for the work you're about to do.

2. Corrective Exercise all of us have imbalances, weaknesses and small ailments that have built up over time. In order to perform at your best and stay pain free, you have to address this. For example, most people have weakness in the hips, tightness in the neck and upper back and lack proper control of their core musculature. If this is not addressed properly, then you will develop some type of knee, back or shoulder pain very quickly.

Bottom line: Have a professional assessment of your movement patterns, identify imbalances or limitations, and create a plan for correcting these before problems arise.

3. Massage Massage is one of the most amazing ways to stimulate muscle recovery and to allow the mind the relax. There are lots of different types of massage out there and its important to find a qualified therapist. A good therapist can help you address imbalances, relieve tightness, decrease soreness and speed recovery between workouts. Plus, it just feels good (most of the time).

Bottom line: Ask around and interview a competent of therapists. Tell them your goals and limitations, then schedule a consistent time to meet them every week, bi weekly or monthly. Just depends on your training volume, availability and budget.

4. Self Myo-fascial Release Foam rollers, tennis balls, peanuts (2 tennis balls taped together), The Stick and other tools have become a life saver for myself and other people at our gym. These are a simple way to start workouts, break up adhesion (knots, tightness) in your muscles and help you move easier. An invaluable tool to use in between massages, ART and other therapy.

Bottom line: Buy one and use it repeatedly.

5. Ice Ice is one of the most underrated fix methods. If you train intensely or recently started a new program, you will inevitably work hard, strain a muscle, sprain a joint or develop some type of small pain. Pain is basically inflammation in an area. Ice is a simple way to reduce inflammation and reduce pain. You can use ice massage, on muscles, after a tough workout or take an ice bath (intense but effective) or simply use ice packs around a sore area. This is a lifesaver as your intensity or workload increases.

Bottom line: Drop the pills and start with ice if simple joint or muscle pain comes your way.

6. Contrast Showers Increased blood flow can help flush out lactic acid in sore muscles. If you are stiff, sore or simply run down toward the end of the week, contrast showers may help ya speed recovery. Simply let the water run over the sore area and alternate between bouts of cold and hot water. I usually do cold blast for 10-20 seconds, followed by 1 minute of hot water. It is an eye opener, but you typically go numb after the second cycle. Well worth the initial shock.

Bottom line: Feeling a bit stiff and sluggish? Add these contrast showers to your routine.

7. Time Off This is a big one for the exercise junkie, especially for an athletic juggling multiple training sessions per day. Stress (exercise) breaks our bodies down. Our body then rebuilds to become stronger or more resistant to that stress, if proper rest and nutrition are made available. Lots o food athletes and competitive people love to just work hard and neglect taking proper time off to allow their bodies to recover.

Bottom line: Take at least one day COMPLETELY OFF and cycle the intensity of your other workouts to allow your body to rebuild. You should be getting stronger and making progress each week.

8. Catch some Zs Amazing things happen when you sleep. If you are training hard, then I would recommend getting 7-9 hours of sleep every night. Ideally you would go to bed at 10pm and wake up at 7am. There are lots details I will not dive into, but the bottom line is that a good nights sleep helps repair your body, refresh your mind and build strength in your whole system. Without it, you will be a step behind mentally and physically.

Bottom line: Turn your TV off, read something (non work related), drop the caffeine, brain dump to dos, and allow yourself to relax before hitting the hay.

9. Proper Nutrition Last, but not least, is the fuel you put into your body. Good nutrition supplies our body with water, amino acids (building blocks for muscle), minerals, vitamins, phytonutrients, fatty acids and energy. When proper fuel is provided, the body is able to recover, rebuild and become stronger, in a shorter amount of time. Unfortunately, the average Americans diet is void of all the essential things we need to recover and perform at our best. In order to separate yourself from the competition and perform at your best, you have to take nutrition seriously. It affects every aspect of your body, mindset and performance all day long.

Bottom line: If God made it, eat it. Get the garbage food out of your life and start eating better quality foods. Id also recommend using a food journal to help you become conscious of your eating habits.

Utilizing these techniques helps people progress faster than they ever thought possible. Start by using one or two of these techniques, make them a habit in your life and then add other tips as you go. Taking these tips seriously allows you to feel better and perform more work, more often when necessary.

{ Comments are closed }

Understanding High Intensity Training

High intensity training is the byproduct of a mixture of science and fitness. Utilizing this method of weightlifting with repetitions that is designed to fatigue a persons muscles. The combination of the repetitions and weight helps maximize muscle building potential. The basics of high intensity training are that it should be intense and brief. It is believed that any fitness that is performed at this level will ignite the body to produce more muscle and burn fat. This form of exercise is highly popular among various types of athletes and professionals who need to be in shape.

The fitness world is divided by those that believe high intensity training is beneficial and those that do not. High intensity is a modern form of traditional weight training. As with all types of fitness routines and exercises, not everything works for everyone. There are numerous factors that determine whether or not this type of weight training will work including age, physical condition, body mass, consistency and weight. Those fitness gurus who support the high intensity training claim that is has a variety of benefits including revving up the body's ability to burn fat into energy.

HIT is a method used by body builders such as Mick Mentzer, Bill Phillips and Ellignton Darden. The idea of ​​interval training with weights has revolutionized various forms of exercise. Engaging muscles and then giving them a short “break” helps keep the body from getting comfortable with routine. Therefore, a person is able to burn more fat and build muscle faster than they normally would. Ideally, those that train with a higher intensity training will yield higher muscle mass than those who only do one basic weight lifting.

Before starting a training routine a person should meet with a fitness trainer. Always perform training with a partner. For the best results various weights should be used instead of repeatedly using the same weight. Research as proven that consistently using interval training for four weeks will yield substantive results.

The use of high intensity training can be beneficial to body builders, boxers, firefighters, paramedics, police officers and any other person who needs to build and maintain muscle quickly as part of their profession. This exercise can be performed at home with a set of gym weights or can be done at a specified studio or fitness center. High intensity training is believed to be a safe and effective way to build muscle quickly. It is a promising method used by many professional athletes.

For any fitness regimen to be successful, the person must actively participate in doing the work. While muscles will feel fatigued and possibly ache for the first two weeks of a routine, that is not a reason to stop. For the best opportunities of success, use high intensity training three times per week in combination with interval cardio training. The combination of both methods will rev up the bodies muscle and fat building abilities while unleashing the body that you have always wanted underneath.

{ Comments are closed }

Personal Training Business – How To Successfully Work Lead Boxes!

Lead generation using Competition Boxes is one of the most cost-effective marketing strategies a fitness business can execute. Lead boxes generate a steady flow of qualified leads and inquiries that extremely become the basis for new membership or client sales.

Imagine if you had 6 neatly placed boxes out in you local business community and each generated an extra 1-2 sales per month?

How To Approach A Local Business To Host Your Lead Box

Become Their Customer The best way to approach a business to host your Lead Box is to firstly become their customer. For example, the local café. Visit them and buy some coffee, and use this time to build some rapport with the staff … Be friendly.

Build Rapport Ask the staff how they are? How is their business? Do NOT go in there and promote yourself. You will come across as a sales person and everyone hates sales people !!!

Introduce the cross marketing opportunity Once you have developed rapport and the staff know you (this could take several visits), the next step is to introduce the idea of ​​some cross marketing. For example, ask them if they would like to feature in your monthly newsletter, Facebook page and / or website? And if they have any material you can stick up on your notice board. In return you can ask if they would not mind placing your competition box in their business for a month. Take an example newsletter to show them how others have been promoted in the past and always mention how many people are on your database.

Add some extra incentive As a sweetener, if need be, you can also throw in 1 FREE PT session per week for any staff member while the box is present in their business.

When Successful.

Keep your promise If the business accepts your offer and displays your Lead Box make sure you keep your promise of cross promotion. It is a good idea to send the business owner your newsletter, Facebook and website link with them featured on it. Likewise, make sure you actually take their flyers to display in your studio.

Why give away training? There are a few reasons behind offering free training to the staff while your competition box is in their business.

  • It separates your PT business from others that may have asked to cross promote.
  • It gets some more people training with you that may get the taste for it and want to do EXTRA sessions, (paid of course!).
  • It is a great way for the staff to actually PROMOTE your competition.

If You Are Getting Zero Leads.

Change Your Offer Look at your offer … would you enter this competition? Ask your friends and family if they would enter. Ask them what would be a good incentive. Remember you only give the major prize away to one person. Everyone else wins the 'runner-up' prize of less value. eg: 3 FREE Sessions.

Offer the Staff further incentive ok, so you may already be giving one session per week away to a staff member just so they display your Lead Box. You can also put another deal on the table. For example. If the competition generates 10 leads or more per week you will add another FREE session. Would not it be great if the staff we prompting their customers to enter this month's competition because they want the extra PT sessions!

Change Locations If it really is not working, move it to another location.

The BIG Tip! Never walk into a business for the first time with a Lead Box under your arm!

{ Comments are closed }

Physical Fitness Trainers: Why You Need One Or Why You Don’t

Using the services and expertise of a physical fitness trainer does have its ups and downs. There are a slew of factors that are involved in the equation. Some people progress by having others break through to their extremes and there are also some who just diminish in performance with too much convincing being done by these fitness consultants. Whether or not you should turn to a physical fitness instructor will also depend on your capacity to pay. As you already know, there are professionals who work with Hollywood celebrities to get back in shape for a new movie or an important event. For obvious reasons, they turn to these certain trainers because they are the best and results are a guarantee. However, they do ask for a sum of amount that could set back some ordinary white collar employees.

First, you will see some of the drawbacks of having a fitness instructor. As previously stated, you can not afford to be lazy around them. In fact, you can not afford to rest until the goal set was completed. If you can put off tomorrow the exercise you have planned for today when you are by yourself, then you do not have that freedom with a trainer. Speaking of which, freedom is actually one of the reasons some people never go back for another session with their chosen trainers. This is actually a good aspect but there will come a time that attributions will get in the way and the working relationship will just crumble to the ground. However, there are also some cases where the experts are to blame and might have gone beyond the limits. Most people will also have to go to the gym or to the center that these fitness experts have set. You can opt for home service but it is very clear that there will be some increase in pay. In addition to that, some people can not just stand the thought of others bossing them around.

On the other extreme, personal fitness trainers are great in providing the right kind of workout, proper diet men, and just the overall lifestyle that will affect the weight of a person such as less time on the couch and more time on running or taking a walk in the park. Whenever you will meet some problems along the way such as pain here or a change in your appetite, the will know whether it is a normal reaction or not and provide you with a professional solution. Therefore, personal fitness trainers add to the safety of the individual undergoing the workout. If you are convinced that the pros outweigh the cons, then ensure that you will be getting the right trainer. Do not just look at what is written in paper but also how he or she handles himself or herself as well as relating to you. This is to be able to get the right relationship started.

{ Comments are closed }

Get a Personal Trainer and Travel the Path to Fitness With Convenience

Some people say getting fit is hard, or for others it may be easy. Regardless of difficulty, getting fit is a process that requires a person to be motivated and focused in his exercise routines and diet. But that does not end there, each person, having different physical characteristics, also has a different set of fitness activities that his body would respond to. That is why there are cases wherein people, no matter how much time they spend on exercising or how their diet contains the lowest calorie food known to mankind, do not get results from all their hard work. Well, in these cases, it is just appropriate to hire a personal trainer.

A personal trainer serves as a professional guide for one's physical fitness activity needs. Questions about what exercises and types of diet are best suited for a person can be answered. Results are monitored so that one's performance can be evaluated and routines can be compromised depending on productivity. Also, what's great about having a personal trainer is that he is actually someone that can interact with people, not just some piece of literature that gives advice. If there are things that need to be addressed like uncomfortable activities, off days and diet problems, he can be consulted. Information about possible alternatives or “what do I need to do to catch up” can also be provided.

Time is another factor that can help one to decide to continue a fitness program or not. Nowadays, most people do not exercise because they are too busy with something-it may be work or some other activity. Some people who start to exercise now give up because of their busy schedules. They do not see the need to continue something that they regard as a waste of time and something that does not give them the results that they want. For the most part, getting fit takes time and effort. In this type of situation, it is great to get a Some people say getting fit is hard, or for others it may be easy. Regardless of difficulty, getting fit is a process that requires a person to be motivated and focused in his exercise routines and diet. But that does not end there, each person, having different physical characteristics, also has a different set of fitness activities that his body would respond to. That is why there are cases wherein people, no matter how much time they spend on exercising or how their diet contains the lowest calorie food known to mankind, do not get results from all their hard work. Well, in these cases, it is just appropriate to hire a personal trainer.

A personal trainer serves as a professional guide for one's physical fitness activity needs. Questions about what exercises and types of diet are best suited for a person can be answered. Results are monitored so that one's performance can be evaluated and routines can be compromised depending on productivity. Also, what's great about having a personal trainer is that he is actually someone that can interact with people, not just some piece of literature that gives advice. If there are things that need to be addressed like uncomfortable activities, off days and diet problems, he can be consulted. Information about possible alternatives or “what do I need to do to catch up” can also be provided.

Time is another factor that can help one to decide to continue a fitness program or not. Nowadays, most people do not exercise because they are too busy with something-it may be work or some other activity. Some people who start to exercise now give up because of their busy schedules. They do not see the need to continue something that they regard as a waste of time and something that does not give them the results that they want. For the most part, getting fit takes time and effort. In this type of situation, it is great to get a personal trainer . This would help one to be more fit in the limited time that one has. Not only that, personal trainers are obligated to motivate, to cheer people up, to make them understand that patience is required for these activities, and to instill discipline-a fit body requires a fit mind.

One may ask, why hire a personal trainer when some people can get fit without them? Why spend more money to hire a personal trainer? A befitting answer would be because personal trainers can make people fit through efficient and effective means. Efficient means that people get their expected results much faster. Effective because of high quality results one could get from convenient physical fitness activities involved. On top of that, the probability of wasted time and money by doing fitness activities alone is rather high since most newcomers at the gym easily get bored and impatient-they leave without actually achieving something from their hard work or not so hard work.

Despite the advantages of hiring personal trainers, people hesitate to get one because of their perception that they are expensive. However, not all highly-qualified trainers are beyond one's budget. It is actually possible to spend less and get more. For one, Perfit Personal Fitness Centers, are an excellent option. They provide personal training that gives people the fitness services they deserve – all for a very affordable price. Want to start getting fit? Want to continue getting fit? Get a personal trainer now and start investing on a healthier tomorrow.personal trainer. This would help one to be more fit in the limited time that one has. Not only that, personal trainers are obligated to motivate, to cheer people up, to make them understand that patience is required for these activities, and to instill discipline-a fit body requires a fit mind.

{ Comments are closed }

Fitness Workout That Works – My Experience With Personal Trainers

Pursuit of Performance

It took me four months of working out and committing myself to a strict plan to get the body I always wanted. I combined working out and eating a balanced diet to reach my goals and have never felt better! The healthy and nutritious diet for my new body is like putting premium gas into Ferrari Enzo – maximum performance and a priceless feeling!

After about a year, I decided to educate myself further and completed a Can-Fit-Pro Personal Training Specialist course. Everything that follows has been experienced personally and it is backed by the up-to-date fitness industry education.

I started my fitness transformation by using a promotional offer at the Extreme Fitness gym. I signed up on a 60-day no obligation trial membership and with excitation started daily regimen.

With my new Health is # 1 Priority mindset, I went for a workout regularly and started seeing a difference within 2 weeks. That means that when having to choose between health and anything else (party with friends, optional business trip, procrastination), health would win. When you make your health # 1 priority, everything else becomes irrelevant.

After my 60-day trial, I continued to work out on my own progressing with weight and intensity, but I realized that needed extra push and / or a better technique. I did some research by inquiring about personal training at different locations – it's the same rate at every location, but the knowledge is power. I signed up with a personal trainer for 22 sessions with monthly payments for 18 months and no-interest.

Choosing a Personal Trainer

Personal training is a big financial investment, so before you start make sure you find the right qualified trainer. Expect someone who is experienced, punctual, friendly, motivates you throughout the entire process (very important!), And gives you clear and honest answers to your questions.

I connected with my trainer right away. This is really important so make sure to find someone you get along with. If your trainer is not the right fit for you, simply ask for another trainer.

The discipline goes two ways. In return for trainer's competency, you should be a great client by pushing yourself without whining, being punctual, friendly, and above all – showing up at the gym even when you do not feel like it … or even when it's raining!

I did not skip the gym even when my trainer called in sick. I showed up on time at 8:00 am and had a great workout session on my own. After you pass “the hump” you will feel so good, this will make sense to you. You'll see!

I was chubby all my life and my diet was horrible, but it took me two months on my own and another two months with a personal trainer to reach my goals. Believe me, if I could do this massive shift, you can do it too! Movie stars do it all the time! It's possible!

To reach my fitness goals, I began by working out five times a week: three times with a personal trainer and two times on my own. Ask your trainer to design a simple plan for you for the “on your own” times. Just remember to be patient and persistent! Keep your workouts simple but focus on the correct technique to make them as effective as possible.

Working with a Personal Trainer

There are 4 major workout phases that can last few months to a year. After you complete the 4 phases, you can repeat the whole process and progress to even higher level of fitness. My 4 phrases with the trainer were following: Anatomic Adaptation, Muscle Building, Fat Shredding, Maintenance.

Phase 1 is the hardest one to survive. Your body and mind resist change with all their might. Add to that the new diet and it comes down to strength of your character.

Phase 2 is a bit different. You already see the results and have the motivation from watching your body change and your muscles grow.

Phase 3 is just like Phase 1 all over again with Phase 2 interweaved, but since you've already developed a habit and feel strong it's a lot easier.

Phase 4 is finally about the relief. My trainer showed me what to do and I took it from there.

There is a big difference in working out by your self, and working out with a trainer. A trainer will make sure you feel the right muscle in your body and push you to your 110%.

My recovery time after a really hard workout was exactly 48 hours, but I felt great! Consuming High quality Whey Protein after such exercise was very helpful in this process. Consider scheduling morning workouts if your schedule permits for 300% better overall workout effectiveness (your metabolism keeps working all day).

Do not forget to take 5-10 minutes to stretch after every workout – very important! Otherwise you will be hurting plenty the next day. Also attend yoga class 1-2 times per week for flexibility and relaxation. Consider deep tissue massage like Shiatsu after few days of intensive workouts ..

Your workout should not be limited to just going to the gym. Try getting exercises done at home like doing push-ups or sit-ups after waking up and before going to sleep. At the gym, change your exercises often to keep the workouts interesting and keep the body guessing. Think about it as switching the TV channels vs. watching the same channel everyday for weeks – it makes sense.

Get a book on working out or start start with my fitness eBooks (sign up for my newsletter to download them all). If you are serious about body building, consider Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding: Fully Updated and Revised.

Maximum Strength Workouts (Phase 2)

In phase 2 for your muscle to go into a growth mode, you need to push the weight you are not used even just a few seconds. So let's say you are comfortable doing some exercise at 40 lbs, make sure you increase the weight 5-10 lbs for every set and hold the last 2-3 reps for a few seconds until muscle failure. The difference is astonishing (make sure you stay safe – have a spotter for the last heavy reps!).

In Phase 2, I was using Powerbar Carb Gel just before the workout and did feel the boost in a way that the limit line was not as clear. This made me realize that I can push more weight than I “think” I can push. So when you workout by yourself, always try a bit more weight than you think you can handle – you can always go down a notch. But DO stay safe and have a spotter!

Before each set, take a couple of very deep breaths. Then as you are pushing the weight, direct your conscious thought to the muscles doing the work. It helps to know the exact technique and which muscles should be doing the work. I noticed that when I focused on the muscles doing the work and breathed slowly, I got the most power in the movement.

Challenge yourself – the ultimate WIN is when you beat your own self! Keep saying to yourself “I can do this, just a bit more, 4 more feet, 2 more reps.” Swear if you have to! Mythbusters provided that swearing or growing gives you more power, so do not be afraid to make noises. But please, remember to be respectful towards other members.

You should schedule a 20-30 nap time about 1-2 hours after a power workout – your body will need it and will definitively let you know about it. These will be some of the best naps of your life.


Exercise and diet go hand in hand. Your results will be guaranteed only if you combine the right foods and nutrients with your workout routine. I know this requires discipline and patience, but you will love yourself for it. Consult the information and tips listed in my Weight Loss Success article to neatly drive this journey home.

Choose a high quality protein such as Optimum Nutrition Pro Complex Protein Not only I experienced my muscle recovery and growth to be super fast, but it also tastes and mixes great. At first I was mixing it with milk, but then I got used to mixing it with water (for me, Vanilla tastes better when using water).

I bring my own cup and 1-2 portions of the protein in a zip lock bag. I consume the mix within 10-20 minutes after finishing the strength workout. Do alternate the brand of protein now and then and every few months so that body does not get used to it. My recovery was at most exactly 48 hours after super hard work out, and I could feel the protein working its magic on my muscles.

Avoid smoking and alcohol and introduce a high protein and low carbohydrates diet. Do not rely on artificial drugs or chemicals to enhance your body. Use natural and only the best supplements to fuel your body. With a solid commitment and great nutrition your success is guaranteed!

Let me reiterate the key point again: having a fit and healthy body is priceless! If you take the step today and make a commitment to yourself, I guarantee that you will see results. Sign up for the Practical Wellness Guide newsletter on its Home Page to get my free fitness eBooks including the 122 Life Enriching Reasons to Exercise. Something will speak to you in there!

So believe you can do it, believe in yourself, and just do it !!!

{ Comments are closed }

Top Ways to Increase Vertical Jump

No worries, here are the top ways to increase your vertical jump without paying a top dollar for it or spending countless hours at the gym.

How to Increase Vertical Jump

Squats are essential when learning how to jump higher. This is because it targets muscles through your entire body. Squats are very helpful when trying to increase your vertical. For squats, you need to have your legs shoulder width apart in front of a chair (like you about to sit). Next, bend your knees and gradually crouch toward that chair. It's important to tighten your abdomen muscles while crouching. Hold for a few seconds and then use your legs to push yourself back up into standing position. Repeat 10-15 times.

Lunges are important as well including when learning how to jump higher in basketball. This will build your core muscles. To do this exercise to increase vertical jump, you must lunge forward with one leg until the knee of your other leg soon touches the ground. Go back to standing and repeat on both legs approx 10 times.

Calf offerings are the most important exercise you can utilize to increase vertical leap. Calf raises involve standing up straight, with a weight in each hand. Raise up onto your tiptoes and hold for several seconds. Then lower your boots until your feet are flat on the floor and then repeat around 15 times.

When increasing your vertical leap include elevated jumps into your exercise routine as well. To do so, place a platform on the ground (or most gyms have one). Stand upon the platform and jump back on the ground gently. Then jump back up onto the platform and repeat. Try starting at 10 repetitions. This is a very valuable exercise to increase vertical jump.

Lastly, take a jump rope and skip. This is such an easy, basic exercise. This can really contribute to learning how to increase your vertical. Skipping will tone your arms, legs and abs. It is very easy when you think about it, but do not underestimate its power – this exercise is very beneficial if you seriously need to learn how to increase your vertical leap.

Learning to increase vertical jump takes a lot of effort and commitment. By doing these exercises you will not only increase your vertical jump but you will get healthier as you are conditioning your body. Remember to incorporate a healthy eating regimen to work together with these exercises to increase vertical leap. A healthy regimen will also help to enhance your jumping abilities.

{ Comments are closed }