Browsing: Personal Training

Personal Training Business – How To Use A Pre-Exercise Questionnaire!

The Pre-Exercise Questionnaire is the most important sales tool in your sales toolbox. This is because it gives you useful background information about your client and creates a framework for you to build rapport, discuss goals and present solutions. It also gets the client thinking about the reasons why they wish to start Personal Training and not focusing solely on the price.

The Pre-Exercise Questionnaire often gets mixed up with the Health Screening or Medical Screening form. The pre-exercise questionnaire should not delve deep into medical history rather concentrate on the 'reasons' why the prospect is thinking about starting Personal Training.

A good Pre-Exercise Questionnaire should firstly capture the prospects full name, email, address, phone number and date of birth. This information is needed so you can enter them onto either your client database (if they purchase) or your inquiry database.

The Pre-Exercise Questionnaire should also capture the prospects exercise history, description of their current condition, why they want to train (goals), and an indication of how often they would like to train.

Who Fills Out The Answers To The Questionnaire? The Prospect or The PT?

I believe the best method is to get the prospect to fill out the Pre-Exercise themselves. Give them some quiet time to answer the questions and do not rush them. Once they have completed it, take it from them and have a quick scan of the responses so you can get a feel for their situation.

Go Through The Answers With Them.

With the Pre-Exercise Questionnaire in front of you, go through the answers of each question and dig down into each response. As you find out more information write it down on their sheet in a different color pen. Remember you can never have too much information.

Some answers will not require too much further discussion but others will. Using the questions as a prompter for open discussion can also lead into great rapport building opportunities.

For Example:

Q: What regular exercise are you doing at the moment?

A: I walk my dog ​​every 2nd morning and that's about it.

PT: So I see here you're walking every second morning with your dog, that's great! What type of dog do you have?

Client: He's a Lab.

PT: I love Labradors; my mate just bought a chocolate-brown lab puppy, and he's so cute. What's you dog's name?

Client: Buddy.

PT: Cool name! How old is he?

Client: We think he's about 2, we're not sure 'cause we rescued him from the pound.

PT: Seriously? That's cool. I think more people should do that, I feel so sorry for the poor dogs that end up there. Was he OK when you first met him?

Client: Yeah he was OK, but very quiet and shy. He was like that for the first two weeks but now he's full of confidence.

PT: That's good, I often wonder what sort of homes those dogs have come from? Hey, what sort of pace do you and Buddy set on your walks; slow, medium or fast? Is he good on the lead?

And so on!

Rapport! Rapport! Rapport!

As you can see the conversation took a different path there for a while focusing on the dog rather than Personal Training, however great rapport was established. Rapport helps to build relationships and create trust. You can not script rapport so do not try. The easiest way to build rapport into your presentation is to ask open ended questions and try to find commonality, like in the example above.


The Pre-Exercise Questionnaire should also have a planning section to it. This is where the prospect can actually indicate how often they would ideally like to train. By writing down how often they wish to train and even scheduling which days is a form of commitment which is very powerful.

Move Towards Pleasure!

Through the discussion you should focus on the solution, and get the client visualizing themselves once they have achieved their goal. It is OK to discuss the possible painful reasons to why they have come to see you (depressed, lazy, overweight), but use the positive results as the motivation for them to start Personal Training.

Get A Commitment!

At the end of the Pre-Exercise Questionnaire, try to get a commitment from the prospect that they would like to start Personal Training with you. Once you have this, then you can present what you believe will be the most appropriate package / service for them.

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How to Take the “FEAR” Out of Exercise

Getting started with any type of fitness program can be an overwhelming idea for someone who has never tried. What to do, when to do it, and how long? The best way to approach exercise is one day at a time with some thing that you like to do. So take some time and think about it. Understanding what your Resting Metabolic Rate is (RMR) can be a great way to start. Simply take your current weight and multiply it by 10. This should tell you how many calories you need to maintain your weight. Then you can add or subtract calories from your RMR to achieve the desired goal weight.

If eating is what you like to do, walk to your closest restaurant of choice on a nice day. It does not have to be hot and sunny, a slight drizzle with an umbrella with your significant other could be a great way to raise your heart rate while you take in some fresh air. Simply subtracting 250 calories a day from your diet can total 2lbs weight lose in one month. Consuming plenty of water is also a great way of flushing toxins from your body. Several times throughout the day you lose fluid from your body through breathing, sweat, body temperature, and several other facts which can create signs of hunger. In fact, what you are really may be feeling is signs of dehydration. So load up in the fluids!

By now you have done several things to improve your health before you have even physically started exercising. You should be feeling much more confident with a renovated sense of health, and ready to get after a fitness routine. So just start moving a little more. You do not need a gym membership or any fancy equipment, just the will to move. There are several books and videos online to help the average person. Getting a heart rate monitor can be a great piece of equipment to keep track of your calories burned.

Now that your on the fitness journey, the need to improve your muscle tone is very important. Muscle is the most active tissue in your body, meaning that it burns more calories than any other tissue in the body. Muscle drives your metabolism. The more you have, the more calories you burn. So it is important for you to incorporate a strength training program into your weekly routine. Many of these routines include circuit training, moving from one exercise to the next. Doing 2-3 sets of 10-12 repetitions. If that sounds a little overwhelming, just do some good old 'Push ups!

Push ups engage the whole body when done correctly. They work several major muscle groups in the upper body like the Chest, Back, Shoulders, and Triceps. While also forcing secondary stabilizing muscles to support the entire kinetic chain. So the myth of having a “fear” of exercise is really just not understanding where to start or what to do.

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Personal Training Business – How Are You Different and What Do I Get For My Money?

Is it very common for prospects to shop around when looking for a Personal Trainer to train with. It is during this shopping period that you need to know and explain exactly what your clients get for their money. There are hundreds of Personal Trainers being qualified around Australia each month, so the competition can be fierce. Two questions you need to be able to answer to give yourself a great shot at success are …

What is my Point Of Difference?

Is my service good value?

Let's look at the first one; What is my Point Of Difference? What can I offer that no one else in my area is currently doing? When you work out your Point of Difference you can start to add it to your marketing.

Your Point of Difference can come from any area of ​​your business, it could be:

  • The type of nutrition plan you incorporate
  • The style of training you use
  • The location of your training
  • The premises (studio versus gym or park)
  • The qualification of your trainers (degree versus RTO, specialized courses)
  • The business hours of operation
  • The fitness equipment you use
  • The clientele (male versus female or age specific)

It is important that you find a point of difference, because you need to be able to answer the question, “How are you different from the trainer down the road?”

A great example of how powerful a Point of Difference can be is the 24 hour gyms that have recently become popular in Australia. When someone inquires with one of those gyms and requests the question, “How are you different from the gym down the road?” among other points they state that they are open 24 hours so you have the option to train outside peak times even at 3.00am if you want to. The gym down the road closes at 9pm.

It is important that you consider the population of your target audience when working out your point of difference. If you choose something that will only attract a very small niche market than you may have the issue of not appealing to enough people, then cutting down on the number of possible inquiries. An example of this could be: 30 – 40 year old women only training for triathlons.

If you already have a client base but are struggling with your Point of Difference, look at your current clients. Have they all gotten something in common, is there a trend there?

Once you have established your Point of Difference you need to ensure your service is good value.

Is my service good value?

You have probably already worked out the session price for your Personal Training. Most trainers establish this before they are even qualified. Then they do the math by multiplying how many sessions that they want to achieve each week by the price and work out the total. SWEET!

Most trainers base their price (at least initially) on what the going rate is in their area. Therefore it can be quite common for multiple trainers in the area to all charge within $ 5 of each other for a 30 minute session.

Instead of just guessing a price to charge based on others, why not work out how much value your clients will be receiving from you? Once you work this out you may even want to put your price up!

What do they get for their money?

Easy! A half hour of Personal Training, right?


I'll bet you give lots more than 30 minutes of training to your clients! Let's look at some of the value you could and probably already do give to your clients.

  • 30 minutes of 1-on-1 Personal Training
  • Initial and ongoing health assessments
  • Nutritional advice and food tracking
  • Detailed homework exercises for in between sessions
  • Monthly newsletter with exercise tips, motivation and nutritional information
  • Weekly motivation SMS and emails
  • Subscription to your Personal Training & Fitness blog
  • A branded drink bottle, towel, t-shirt, singlet, hat, key ring or something similar
  • Access to your social networking sites for regular motivation
  • If working from a studio (use of the studio to complete homework sessions)
  • Access to any group classes you may offer
  • Access to discount offers from local business partners

As you can see from the list above, the client is receiving far more for their money than just 30 minutes of Personal Training. However, when people ask us the price of our training, too often we answer with $ 50 for a 30 minute session, and then leave it at that.

Do not be shy in your consultations, explain and outline exactly what the clients in your business receive for their money.

Answering the 2 questions above and highlighting them to your prospects will increase your chances of conversion when a prospect is shopping around !!

Good luck!

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Do You Have the Right Attitude to Be a Personal Trainer?

Have you decided you want to be a personal trainer? Congratulations! You're on your way to launching a fulfilling and rewarding career. But before you jump headfirst into a personal training course, take a moment to make sure you have a personality that's well suited for success in the fitness industry.

Because a career as a personal trainer is not a matter of pushing the right buttons and flipping the right switches. No matter how much training you receive beforehand, if you lack these personality traits, you'll find you not only struggle in your job but also do not enjoy it.

Are you a people person?

As the name suggests, being a personal trainer involved direct interaction with people . If you'd rather check your email that talk directly to a client then this might not be the career for you. However, if you enjoy conversation and are easy to get along with, you'll find yourself with an abundance of clients.

You'll be spending a lot of time with your clients, and you want to make sure they like and respect you. This goes double if you plan on working as a freelancer and have to recruit your own clients.

Can you be assertive?

It's great to be fun and conversational with your clients, but it's really important that you do not let 'be a friend' get in the way of doing your job. If a client complains it's your job to make sure they do not give up, even if it's not what they want to hear. Imagine if your dentist told you it was fine that you did not feel like flossing or if your teacher let it slide every time you “forgot” to do your homework. They would not do their jobs very well, would they?

Your job is primarily to improve your client's physical fitness. Even when they start to lose energy or focus, when they tell you they “can not” or “do not want to”, you need to have the push that gets them moving.

Are you enthusiastic?

Your job is part workout guru and part cheerleader. You need to have the driving force of your clients' motivation, which can sometimes be a draining task.

No matter how bad a day you're having, you need to be able to smile, laugh and jump up and down like it's the best day of your life. If you can not put 100% enthusiasm into your training, your client will pick up on this and pull back their enthusiasm significantly. Remember, your client will follow your lead: if you do not get excited about exercise, either will your client.

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Personal Training Business – Are All Of Your Clients Happy? How Do You Know?

One of the easiest ways to find out how your business is performing and which area you need to focus on is to ask your clients. I'm sure you have had clients come up to at some stage and offer their opinion or advice on how you could improve your business. However, majority of the time clients remain quiet and just 'get on with it' and do not tend to speak up.

It makes almost too much sense for us to ask our clients how we can improve, rather than waiting for them to tell us. Waiting for clients to voice their (possible) concerns is very REACTIVE and sometimes can lead to a situation of “too little, too late.”

To save the situation where a client suggests how you can improve AFTER they tell you to cancel their membership, it is better business practice to PROACTIVELY seek this information from your loyal paying clients.

This is straight forward advice, however how many of us actually REGULARLY ask our clients how we can improve? It can be quite confronting because we all try really hard to serve our clients and provide outstanding service, and to possibly hear we are not meeting their expectations can be difficult to swallow. But speaking in depth with your clients will absolutely lead to a situation where everyone is happy and you know that for sure, because you ASKED THEM !!

It is very important that you speak to ALL your clients about their experience whilst in your business and not just the ones you have developed the most rapport with.

There are many ways to get this information and all are effective:

FEEDBACK BOX: Put a feedback box in your reception area if you are working in a gym or studio. Have a sign that welcomes your clients to give their feedback, and you can also have a small survey for them to fill out. If you are using a list of questions it is important to have an “Other Comments” section. This is so your clients have the opportunity to add things that may not have been addressed in the questions.

PERSONAL PHONE CALL: This is a great way to get feedback and all Personal Trainers should try this while working from a gym, studio or mobile. Simply ring your clients, ask if now is a good time for them to speak to you for 5 minutes. If so, ask your questions and see where the conversation goes. As you are not face to face, sometimes the clients are more confident in giving honest feedback and suggestions.

ONLINE SURVEY: There are many FREE online applications available on the web that allow you to create a survey to send to your database of clients. This is a fantastic way of receiving your feedback because you can send it to all of your clients at the same time. The client will receive an email from you with a web link to your survey. Once they complete the questions and submit their finished survey it will be sent to you straight away. Most online survey applications have the ability to graph the results showing you the most popular responses for each question. That's great for prioritizing what to address first after the feedback.

So What Do I Ask?

It is important to ask questions about all facets of your business. Do not just focus on their training and results, although obviously this is a major topic. Try to ask questions regarding:

Customer Service
Cleanliness of work place
Standard of equipment

Trainer knowledge
Trainer Motivation
Session structure
Session Enjoyment

OH & S
Safety of work place
Safety of equipment

Pay structure

There are many questions and topics to speak about but you must also let the client have their say on ANYTHING they wish to discuss. Tell them they are welcome to be upfront and honest and that this conversation is confidential.

Great time to grab a few testimonials:

You will ring or survey some clients who tell you they could not be happier. They are achieving fantastic results and think that your business and how it has changed their life is brilliant.

There is no harm in asking these clients for a testimonial. Ask them to write one down and email to you or even better get them to say one to camera next time they are training with you. Testimonials are social proof that you run a great business and get real results, so remember to ask!

The added bonus!

Finally the bonus of actually talking / surveying to your clients is you may actually find something about your business you did not know. For example, you may find out that most of your clients continue to attend your sessions because of you … your personality! Or maybe they like your business because you have flexible payment methods!

Who knows, but if there is a trend that comes out, maybe that can become your marketable 'Point Of Difference'.

Speak to your clients !!!

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How to Increase Vertical Jump – Training, Exercises and Techniques For Increasing Vertical Leap

Which type of jumper are you?

Jumping higher technique requires preparation. First of all, you should know what's the reason for you to jump higher. You may also need to identify which kind of jumper you are. There are two types of jumpers: one is called speed jumper, the second is a power jumper. The first one is about jumping with one foot while the second one requires more strength and both feet. So first you need to decide which one you are as it means a lot in choosing the technique and achieving results.


There are many exercises you can choose to practice. They include jumping rope, squats and sprints (will work best for you if you are a speed jumper), and such as ankle bounces, standing broad jumps and squat jumps which are best if you are power jumper. Each of these exercises have their technique. And if you want to achieve results, you definitely need to make them in a proper way.

Once you determine the type of jumper you are, you have to get ready. First and most important is to dedicate time. Nothing will work if you do it rarely. Make an effort and practice a lot. It may seem difficult at the beginning, but you will see at the end how easy it actually is! And the results will really amaze you!

The exercises you're going to learn are really not hard. Again, if you do it every day or even several times a day, it's great! Keep in mind that these exercises seem to be simple. You may think you will never reach your goals practicing this way. But once you start, you'll feel right after how great they are and how big is their impact to your jump!

Each part of your body will be involved in exercising. Do not stop reading, you're so close to your goal!

Training your legs

Muscles act an important role in exercising. It's because they are all over our body!

Practicing squats is very useful for you to improve your jumping. You will need to have your legs shoulder width apart in front of a chair. Exactly the position you are in when you are about to sit. Now, bend your knees and squat easily towards the chair and tense your abdominal muscles as this exercise works best if you do so. Remain in this position for a few moments and get back into a standing position by using your legs only. One set of this exercise means repeating the same movement for ten to fifteen times.

To work on your core muscles is essential. To work on those exercise lunges. It will definitely help you to increase your jump. Follow the way you should do: lunge forward with your leg until the knee of your other leg. Do not touch the ground! Do this exercise for about 10 times standing to the standing position each time you lunge.

There is no doubt that working on how to jump higher the largest role is for your legs. That's why leg extensions is so important! The following exercise will help you to work on it. Sit down first. Reach the position when your feet are flat the floor. Keep your knees together and extend one of your legs straight out. When your leg is straight in front of you, flex your foot. Exhale during the moment when you lift. Use your thigh muscles then. This exercise needs to be repeated for each leg for about 8 times.

Platform shoes – your best choice

As now you're exercising your legs, it's the right moment to think about the right shoes. It's equally important! The best shoes that will help you to increase your vertical jump are called platform shoes. Put them each time you practice!

What is unique about platform shoes is a special add-on that slides beneeth the heel. The reason why it's so good for exercising jump is that your legs keep balance and it's no longer the shoes that are moving. This way the muscles of your legs work harder and make your legs become stronger and keep the stability. These shoes will definitely help you to achieve even higher jumps and this is exactly what you want, is not it?

JumpSoles shoes

But platform shoes is not all! There is another pair shoes that will help you while training. These shoes are called JumpSoles. These shoes reinforce the shins, toes and ankles, and that makes clear why so many athletes chose to train with these shoes. JumpSoles can help you as well! Do not hesitate, this is exactly what you need. Your success is guaranteed!

Additionally, stair climbing is an exercise that you do not want to miss. Do it as often as you practice because it strengthens your leg muscles.

Train your arms

Working on legs is not all you can do. Your arms are important as well as they give you force to jump higher. If you want to jump higher, you need to swing your arms. Swing them down when you crouch and let them go high when you jump. It's really easy and it will become natural over time.

Now when you're familiar with the exercises you need to practice, there is one more thing you may want to know. As you're going to condition your body, you will even feel better! And do not forget that a very important role in practicing process is made by food. So follow a healthy regimen and you'll strengthen your jumps. And do not forget to get the best pair of shoes and start training. Make it to be a part of your training routine!

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My First Personal Training Session – What Should I Expect?

You've made the decision to improve your health, and now you're wondering what it would be like to have your own personal trainer (ideally, a Certified Personal Trainer). Perhaps you found a trainer that offers one or two “starter” sessions at a discount. What can you expect from your first personal training session? How can you make the most of it?

Your trainer will first want to get to know you and find out about your personal goals. That is the advantage of personal training; it is focused on you and what you want to achieve! Everyone is different, so your trainer will develop a program that is customized for you. For example, are you trying to lose weight? Maybe you are satisfied with your weight, but you would like to tone and sculpt your body. Or depending you are an athlete and would like to improve your performance in a certain sport, or increase your overall fitness and stamina level. It all depends on where you are in relation to your particular goals. So, the most important thing to do before your first training session is to take time to clarify those goals. Envision the way you want to look (or perform)! For example, you might want to find a picture of someone who has the type of body you would like to have, or at least write out a description of it. Some people find it helpful to post a picture that exemplifies their ideal body appearance in several locations around the house such as the bathroom mirror or the refrigerator.

Be sure to bring a comfortable set of workout clothes to your first training session. Your trainer will probably begin with a fitness assessment, asking about your goals and how you want to improve. Some trainers also offer nutritional counseling, during which they will review your diet and offer recommendations for macro nutrients and calorie intake. If you do not have good eating habits, your trainer will probably at least encourage you to develop them right away in order to obtain the greatest benefit from your training sessions. He may also have some forms for you to sign before beginning your first workout.

You will probably begin with a light warm-up on a treadmill, bike, or rowing machine. The next part of your workout will often involve body weight exercises, including stretching and flexibility exercises to determine your range of motion and reveal any problem areas. Your trainer may recommend certain types of exercises to help relieve stress or improve your posture. Sitting at a desk hunched over a computer for many hours every day can cause many problems!

Ideally, you will end your first workout feeling relaxed and refreshed. If you are not accredited to exercise, you may experience a small amount of pain from muscles that have not been used in a while. Any painful areas will generally dissipate within a day or two. It's important to understand that you will probably not see any dramatic changes in your appearance within the first couple of weeks. The first thing that most clients notice is an improvement in their energy level and sense of well-being. This often leads to other benefits such as reduced stress, better performance at work, and improved sleep function. You will probably also experience a mental and emotional “boost” from the knowledge that you are doing something good for your body.

Within 4-8 weeks, most personal training clients start to see significant body changes. Depending on your body type, goals, and level of commitment to your program, you may experience a drop in your body weight and waistline size or you may notice an improvement in your overall definition, strength, flexibility, and range of motion. You certainly should see improvements in your ability to perform various exercises, such as being able to increase the number of repetitions or amount of weight used. In addition, almost all clients will have more significantly energy and will develop a sense of well-being that will last through the day.

Personal training is an investment in your health, personal appearance, and performance level that will also affect your life positively in many other ways. You will have more energy, self-confidence, and be able to perform at a higher level on the job and at home. Remember that what you get out of your program will depend on your level of commitment. If you have never developed healthy eating habits, now is the time to start. Commit yourself to maintaining a healthy lifestyle and you will maximize the results of your training program, plus you will reap the benefit of improved overall health.

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Designing Your Bootcamp Exercise Ideas For One Common Goal

When your clients sign up for your boot camp they have one thing in mind, their body transformation success. When designing your bootcamp exercise ideas, the one question to consistently ask yourself is “will this workout get my clients closer to their goals?”

If you have not taken the time to establish what exactly your camp's purpose is, stop immediately and determine what you wish to accomplish. If you run a specialty camp such as a women's only program or a fat loss camp, determine your ultimate income and use it in your marketing to attract a flood of like minded individuals. If you try to cater to everyone, your boot camp will certainly fail. It is always best to specialize and serve a narrow but deep niche.

Now that you have your clear and attainable goal in mind, it's time to get a better understanding how a few exercise methods can pave the way for your client's success. The first method, circuit training is one of the most widely used and highly effective exercise method. Body weight circuits provide an intense experience for your boot camp clients and drastically burn fat and build lean muscle fast. Circuit bootcamp exercise ideas include Y-squats, push ups, prison squats, pull ups to just name a few.

Another type of circuit is an endurance or depletion circuit. This type will put your clients under intense loads to greatly enhance muscular endurance and overall fat loss. Plan your endurance exercise ideas to incorporated high rep challenges like 100 prison squats followed by 100 push ups and ending with 50 burpees. Your boot camp clients will hate you during the workout but love you for life afterwards.

To completely finish off your clients and provide them with dramatic fat loss and muscle building results, incorporating the tabata protocol into your exercise ideas. The tabata method is done with a 20 second active exercise followed by 10 seconds rest for 8 rounds. Body weight boot camp exercises like burpees, prison lunges, push ups and mountain climbers can be used in a tabata style. This method is great to end with and to stimulate your client's metabolism for serious results.

Before you plan your next set of camp exercise ideas, remember without results you might as well wave good bye to your boot camp. The more happy and fulfilled clients you create, the more folks will be knocking down your door to join. For more bootcamp exercise ideas, please visit the link below to get your free boot camp workout.

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Do You Know How to Use the Internet to Get More Personal Training Clients?

Do you know how to use the Internet to get more personal training clients? Attracting new leads to fill your personal training calendar is vital if you want to stay in business. We have all heard that we can use the power of the Internet to do this but exactly?

Basically there are four simple steps which performed on a regular basis that have a substantial effects on your bottom line. These steps are summarized below in easy to follow, actionable item steps to help you get more personal training clients.

# 1 Publish a blog and write a newsletter. Start publishing awesome content that is really inspiring, fun and informative. Develop reader intrigue and trust. Once you do so these people will trust you enough to part with their cash and become a client of yours. Do not write content that could have come straight out of a textbook. Rather create a bond with your prospect by writing as if you were explaining it to a friend in your own words, put your own twist into the topics you write about. Your goal is to create a platform for two-way communication. You can do this with blog comments, Facebook comments, email or surveys but your ultimate goal is to get some sort of participation. So it is important to write about what will benefit your members the most.

# 2 Make your blog look good, but do not make it perfect. If you want more personal training clients you want to make sure your writing is not filled with spelling mistakes. This is a sure fire way to come across as unprofessional. However, do not be a perfectionist. Do not spend so long making things perfect that you never publish your blog post at all. Let your natural 'voice' show through in your writing and hit the publish button. You can only learn from what you put out into this world.

# 3 Get people to your content. This means actively marketing your content to current members and prospective clients. You can use a newsletter to keep interested people up to date and let people know when there is new content to be read. Collect current members email addresses and permission to send them updates from your blog. Also, put your web address or blog address on your business cards, marketing material in your studio window so walk-by traffic can see it or, if you train in parks include your blog address on portable signage.

# 4 Rinse and repeat. Yes, that's it, simple repeat these steps on a frequent basis and you will start to get more personal training clients.

Just a quick reminder though, make sure you get participation. You must strive to engage your clients and prospective clients in conversation about your services and the topics that you teach. If you have to reward people for participation to get the ball rolling then be sure to incentivize people with free offers or bonuses. Once this is started however, you will soon see it snowball. Just make sure you keep repeating the steps to see that snowball build and soon enough you'll start seeing more personal training clients.

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Personal Training Business – How Often Should You Re-Assess Your Clients Progress?

Ongoing assessment of your clients' progress is just part of being a Personal Trainer and running a professional operation. The question is, 'How Often Should You Re-Assess Your Clients' Progress?'

In our experience we have found that an 8 8 week period is best. The reason for this is it gives the client long enough to see significant results. Re-assessing more frequently than this can lead to a situation where the results are marginal and the feeling of achievement the client experiences is minimal.

We find that without a client requests to have more regular assessments, the 8 week period works well as it allows us to train hard for that period with the reassessment session still in sight. Any longer than 8 weeks can lead to a situation where the clients may lose sight of their progress and the intensity can drop away. We need to keep the client energized towards their goal.

If the results over an 8 week period have come back as negative and the client is not responding to the training, then this raises questions.

These questions are:

  • Is the client doing their 'homework' set by their trainer outside of their sessions?
  • Is the client concentrating on their nutrition and do they need further education?
  • Is the trainer prescribing the correct exercises and training format?
  • Is the trainer being 'motivating' enough and getting the client focused on their goal?
  • Is the client doing enough Personal Training sessions?

As you can see if a client is NOT achieving positive progress in their results both the trainer and the client are put under the microscope.

As a PT business owner, the number one focus for your business success is client results! With results come loyalty, retention, referrals and credibility. So, with regular evaluations you can ensure all your clients are achieving their goals.

Schedule it!

It helps if all your clients are scheduled for reassessment at the same time. That way you can promote it, for example: 3 weeks until Assessment Week!

A countdown promotion can create excitation within the business with clients talking to each other about it. It also, reminds everyone (trainsers and clients) that the reassessment is coming and to be ready!

Make it worth doing?

Not every client in your business has the same goal. Some have weight loss, some fitness, some strength and other size. So it does not make sense to give every client the same reassessment exercises.

We ask clients to choose 3 challenges that interest them from a list of assessable exercises. The clients then complete these exercises during our Assessment Week, and then 8 weeks later complete them again to hopefully see improvement.

The beauty of this is the strength clients are not asked to perform cardio assessments and visa versa.

For example:

A client with a strength goal = Bench Press Test

A client with a fitness goal = Beep Test

Some tests are standard tests that all clients must complete but it is advisable to customize some components specifically to the clients overall goal.

To add further value it is great if you can provide the client with some 'take home' evidence of their achievement. For example, a printed summary of their progress and results.

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Train Like an MMA Fighter

The world of MMA and combat sports is by no means an easy one! In recent months British fighters have progressed and developed as MMA fighters and have been making their impact on the sport from UFC to Strike force.

Obviously a natural punching ability is useful but through dedicated training these warriors develop knock out punching power and blistering speed to out class their opponents. Fighters can not always just train hard and bulk up to get their power as they are restricted by weight classes, this does not mean they avoid weight training it just means they have to be a little more technical in the way they train. By using low reps and weights close to their 1 rep max ability this allows fighters to train for strength and power rather than hypertrophy (muscle mass). A good core strength is crucial and this can be achieved by performing composite movements such as squats and deadlifts, by keeping the reps low and the weight high you train for power not size. For a firmer jab try barbell bench press and for a solid uppercut do push presses.

Nutrition is ever important as well as a fighter needs to stay fit and healthy as well as maintaining weight. This means a strict diet of unprocessed carbohydrates such as beans, wholegrain rice, sweet potatoes and good quality protein from lean high quality meats such as chicken and turkey breast and fish. Fats are also often overlooked but are an important part of any diet, healthy fats generally come from oily fish. Protein supplements before or after each workout will also help the muscles to recover and will save you from eating endless amounts of tins of tuna to hit the required protein intake. Protein supplements come in various forms from ready to drink shakes to mix yourself powders and even snack like protein bars, these will all supplement your diet to help you get a higher protein intake.

To help your muscles recover correctly you should be aiming for around 1.2-1.4g of protein per lb of body weight, so if you weigh 175 lbs and are training with weights then you need to be consuming around 227g of protein per day to allow your muscles to fully recover and get stronger with training.

By combining the right training and diet these fighters achieve incredible levels of power and speed but by following a few simple guidelines these are not unachievable by you or I.

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Tips for Choosing a Fitness Trainer

A trainer is a person with what you are going to have to work with very closely. If you want to get the best results, you need to choose your trainer with care. Therefore, when you are exploring gyms and trainers, there are a number of things that you should keep in mind.

Take the time to talk and interview a number of trainers. Get to know what their philosophies and methods are. Trainers are all different. Some are going to want to focus solely on the fitness aspect of your goals and others, which will be more concerned with diet. You have to determine which approach is going to best suit you.

Know which qualifications your trainer has. You are entrusting your health and fitness to this person. There are many different levels of fitness instructors and the requirements for each are very distinct. You also should determine if they have achieved any other certificates.

Find out when the trainer is available. Trainers who work in gyms often work in shifts. You do not want to discover that the trainer you want to use is only available when you are working. It is very important that you are able to meet with your trainer regularly. You want them to know exactly where you are in your goals. You also need them to catch mistakes and make adjustments to your fitness plan quickly.

Determine if your personal trainer can help you with your diet. Diet is a huge part of losing weight. Not all trainers are knowledgeable about dieting and proper eating. If you want help in this area, how will they be able to help you? Does the gym they belong to have additional support if they can not aid you directly?

Do you feel comfortable? This is the most important thing about a personal trainer. You have to find one that you can work with. If you are not completely at ease with the person, you will not get the best results. Some people want a trainer, who is really going to push them and push them hard, while other people want a trainer to have more of a background role. They want a person who will guide them, but not be aggressive. The style of the trainer has to be compatible with you, and your lifestyle.

When you work with a trainer, you will discover that you do not feel alone in your efforts. A good trainer will be there to herald your achievements and help you through the rough patches. You want a person who is going to be with you on your journey every step of the way.

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Advantages and Disadvantages Of Hiring A Personal Trainer

Hiring a fitness personal trainer to improve your health and to get into shape is one way to achieve your fitness objectives. So what are the advantages and disadvantages of hiring fitness professional trainer's services?

Well, the first thing that comes to mind would probably be the cost of hiring one. Can you afford the professional services for one on one training and guidance?

The fees of personal trainers differ widely and are very much dependent on their experiences and qualifications. But do think really hard before hiring the cheapest instructor you can find. There must be reasons for them to offer their services cheaply.

Perhaps they are not good instructors and are desperate for clients or they are new kids on the block who are just starting out and you so may end up with someone with little experience and knowledge.

Think about it, if the trainer is good and knowledgeable, is this professional going to price his or her services that low? On the other end of the spectrum, there are capable and well qualified trainers who charge expensively because they have impressive track records and glowing testimonials from their former clients.

The problem is that the services of these highly qualified professionals are usually out of reach for ordinary people with average income streams. So the best way is to choose a good instructor who is within your budget.

When you hire a good personal trainer, you can not afford to be lazy be lazy. This is because you would have stated your goals to him / her, and so your trainer will have to push you hard to achieve your objectives.

If you are to skip training sessions, you will have to do so at your own cost and so it is illegally that you will miss any sessions. This may augurs well because if you are pressured to train diligently, then you can get results faster and that was what you wanted in the first place when you hired the professional trainer, right?

Yes, let's not kid ourselves that there are some trainers who take pleasure in pushing their clients too hard. If you your trainer is doing that, then you may like to tell this him or her to take things a tad more slowly. There are also some people are sensitive to being pushed around and if you are one of these sensitive people, then hiring a personal trainer may not be for you.

Having a gym instructor to provide you with the right kind training and proper nutritional guidance can change your life for the better in not only achieving your health and fitness goals but also a change to healthier and better lifestyle. The knowledge you acquire from your gym instructor will stay with you for life enabling you to live a healthier lifestyle if you so choose to do so.

More than that, you will be working out with the right exercises in the correct form to achieve your goals. Your risks in getting workout injuries are vastly mitigated. So after weighing all the advantages and disadvantages, you can then come to a conclusion of whatever hiring a professional fitness trainer is the right thing to do for you.

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The Best MMA Training Techniques

MMA Training,

Training for a MMA fight takes time, discipline, and a steady plan. Training all the time every day doing the same routine will not get you in fighting condition. Preparing for a fight will require integrating new exercises, splitting sessions, and even cutting back or increasing training during the week. Certain exercises will optimize fighting capability and prepare you better for an MMA fight. You should already be training at least two times a week. If you are not, step it up and join a program. A program will help you stay on course and get ready for a fight.

To prepare for a fight, create a strength and conditioning program. Without one, you will not be maximizing your workout time. A strength and conditioning program that prepares you for an MMA fight needs to be created and implemented at least 8 weeks before the fight. This will allow your body to get used to the new routine, improve, and prepare for the grueling fight ahead. You should create a program that maximizes your time in the gym.

Spending time in the gym focusing on one part of your body is not going to adequately prepare you for your fight. For MMA, you've got to at least practice jiu-jitsu, kickboxing, boxing, muay thai, and wrestling. This does not leave a lot of time to work on strength training, which is why creating a program is helpful. Strength training includes exercises like deadlifts, squats, lunges, pushes, and pulls. You can also incorporate the TRX Suspension Trainer used by athletes like Brandon Vera. Kettleballs and sandbags are another helpful gym tool used to increase strength.

Most fighters train five to six days a week, but not everyone has this luxury. If a fight is coming up, train two to three times a week, then decrease it to two. Split your sessions into different times of the day. You can strength train in the morning and then work on MMA in the afternoon or evening.

Some training uses bodyweight. Bodyweight training uses your own body's weight instead of machine weights. Bodyweight training is a more natural way of training and allows a steady progress. The body's weight is automatically a resistance because of the pull of gravity. Exercises like pull-ups, pushups, dips, and sit-ups are some of the more common bodyweight training exercises that have the most impact on your workout.

Isometric exercises and resistance help strengthen your body in preparation for a fight. They use the body as a structural foundation and either push against a resisting object or held in one position while fighting a resistance. Exercises like these are commonly used for strengthening abs, shoulders, and legs. When creating a strength and conditioning program, including these as well as bodyweight training is going to keep your body working and improving.

Another way you want to make sure you are prepared for a fight is getting enough sleep and eating the right foods. You do not want to go overboard on carbs or other heavy foods because that will make you feel sluggish when you need to be quick and alert. Eating plenty of fruits and vegetables, nuts, and lean meats will keep your energy up and your body burning. Some athletes eat raw fruits and vegetables because it keeps the foods packed with nutrients instead of cooking them out. Others starve themselves or load up on carbs before a big fight. Avoid doing both these things. Starving yourself triggers your body's fat storage for survival and will not put you at your optimum strength. Gorging on foods will only make you feel sick and will slow you down during a fight. Getting enough sleep will help your body rest and recuperate from all the training you've been doing. If you do not let your body rest, it will shut down and crash forcing you to sacrifice the fight.

When you're getting ready for a fight, keep these things in mind to help better prepare you. Eating right, getting enough sleep, creating a strength and conditioning program, and allowing your body to rest will help you be at your maximizing fighting capabilities come fight day. By mixing up exercises, using different tools, sticking with a program, and treating your body right, you may just have a couple knockouts in your future.

Find out more tips and info at

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Building an Efficient Athlete

Whether an active participant in sport or working as a strength coach it should be your goal to be the best or to create the best. In the field of strength and conditioning this means building the most efficient athlete possible, there are a number of areas that must be addressed in this process such structural balance and injury prevention; however, these are areas to be discussed at a future date. What we are interested in here are the components that must be put together to build this athlete, what do all elite level athletes have in common which we can work towards better our performance.

The ability to exert maximum force to overcome an external resistance “for myself this one physical component lays the foundation for much of what is to come. also allows other physical components to increase exponentially. I believe it important to define levels of which you would like your athlete achieve and these can be based on three main lifts of squat, deadlift and bench press in relation to their current body weight.

Power may be defined as the amount of work done per unit of time. By this it is mean that if I can lift a given load in a faster time know than a month ago I have increased my power. This becomes even more important when we consider the relative strength factor, how strong we are in comparison to bodyweight, for example if we can become stronger and then more powerful at a given weight then we get faster.

Speed ​​may further be defined as the ability to cover a distance in a certain time. Within this definition we are initially examining straight line or linear speed, however, it should be noted that without a track athlete it is rare for this activity to happen on its own. Different sports have different definitions of what they term “fast” and often different positions within the same sport will vary. What can be stated is that if we improve strength and power our speed will improve. Other factors that may affect speed are coordination and mobility and again these can be worked on in a separate way.

Agility is the ability to change direction under control. It is this activity that I see leading to more and more injuries as strength levels are not high enough to sustain the massive forces that arise. It is however this activity which often is the difference between a good player and a great player as the ability to evade capture is increased.

Within the sports and fitness industry endurance training has recently got itself a bad reputation; however, let's face it if you have not got an aerobic base you have no foundation of fitness. You will not reach your potential in any of the other components and you will not perform at your best. There are two main areas of endurance which I am referring to. Firstly there is aerobic endurance which is the ability to sustain a steady effort. The second is anaerobic endurance and this can be basically defined as the ability to recover from numerous sub maximal / maximal efforts. Both are of importance and lead to bettering each other and as such both need separate attention.

Flexibility / Mobility
The two above terms are often used interchanged, however this is wrong. Both are separate entities and should be treated that way. Looking at flexibility this is primarily concerned with muscle and fascia and is in general looked at in a single plane of movement whereas mobility is concerned with range of motion around a particular joint. From an athletic point of view it is important to find the ideal balance between both areas as many people have great flexibility but poor mobility and vice versa.

Mental Toughness
The ability to cope with the stresses of competitive sport and gain an edge over any opponent that stands in your way. This component is often overlooked and frequently underrained. It has great baring on each and every physical component listed as mental toughness is not just about beating other competitors but also being able to better yourself, push yourself harder in the gym, be committed to your diet, stay off alcohol or whatever else needs to be done to be your best.

Above we have defined seven key components of athletic ability and examined briefly why they are of importance to competitive sport. The next step is to train to increase your ability in each component so be ready for my next installation where I start to describe training methodologies.

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