John Izzo's Trainer Advice

Be the Product Your Clients Seek

2012-02-09T06:20:00.113-05:00

Here is an email I received earlier this week:

"Hi John, I follow your blog religiously. I opened my own facility last year (just like you) and wanted to ask you for some direction. My facility is great. Me and some partners invested well over 15K into the place and it shows in the ambiance, equipment, and juice bar. We've been doing pretty good--but not good enough. Many of the clients that come in love the atmosphere and the hospitality we provide. We've hired 2 other trainers that are learning our system, but we are struggling with client retention. We have 2 other studios nearby that don't look nothing like ours, but they are succeeding in keeping their current clientele and it seems to me that they are attracting new ones. What do you think we are doing wrong and what can we do to make my facility better?

-Timmy C.
Biloxi, LA

It sounds like you have a very nice facility. And it also sounds like you invested alot of money (forward) to make this facility your dream. My question to you is this: should your facility be your dream or your toolbox?

Let me explain further:

I have had the wonderful opportunity to interview many strength coaches and fitness professionals in the past 3 years including: Mike Robertson, Eric Cressey, and JC Santana (among many others); and one thing seems to be a common thread. All these professionals tend to use the word "teaching" to describe their training methods used in their respected facilities.

You will find that the thing that separates a good fitness professional from a mediocre fitness professional are two very distinct adjectives: show and teach.

If you are a "show-trainer"; you are a fitness professional that "shows" clients how to perform certain exercises based on one simple criteria: the WOW factor! Your intention is to challenge your client without reasoning; other than to overload their body and muscles to simply see them struggle and overcome such a challenge. Not bad, right? Well, it is our intent to challenge a client and expect outcomes, but the truth is, this kind of fitness professional creates a recipe for injury and the client doesn't retain much.

If you like to "teach" your clients, I will assume you are a fitness professional that not only shows HOW to perform an exercise, but knows WHY it is strategically placed within an exercise program. I recently interviewed Mike Robertson for the blog, and he made a note that there are far too many trainers that set clients up for injuries because they have one intent...and it is to fatigue them and load them inappropriately. B

Basically kick their asses.

Coaches or trainers that teach rely on their methods of instruction to make a client smarter, and more and more dependent on oneself. You can always spot a person in the gym that currently works with a trainer or has worked with a trainer.

You see, your dream is to be successful doing what you love to do. That is the grain of your dream. Sure you want to help people achieve great things in fitness, but your dream is to be happy doing it. Your facility is your toolbox. It will facilitate your journey to achieving your dream. Your facility should not be the end all be all reason people are buying sessions from you. Your coaching, reputation, and customer service are the reasons why they buy. And as I mentioned above, it all depends on the type of trainer you want to become (including your staff): do you want to "show" people new exercises, or do you want to "teach" them things they probably could not learn anywhere else in an effective manner?

When I opened my small facility, I knew that my coaching style, professionalism, and results had to shine. Wanna know why? My facility is hard to find....not visible from the busy street, and has no windows.

Outside of IZZOSTRENGTH in Manchester, CT

It is your typical small warehouse that fits around 6 people comfortably. There are no fake plants, trees, or artwork on the walls. When people visit me, they are impressed with what I have to offer and what I can do for them. They are not sold on the facility. They are sold on what HAPPENS in the facility.

You have to ask yourself: is all the money you invest in your business helping your business in the long-run? Does your facility have all the things you need to help your customers achieve the greatness that you promise them? Or is it filled with alot of extras that make them feel "warm and fuzzy" inside? Follow these 5 simple tips to improve your facility and see your client retention soar:

1.) Under promise, over deliver your goods.
2.) Be supportive and transparent.
3.) Care about what you do and show it at all times.
4.) Invest your time and energy in your clients. Let them see that.
5.) Put 100% effort in coaching during sessions. Never put yourself on "auto-pilot".

Make your facility a teaching facility. Your business a business that teaches its clients how to make themselves better by applying your coaching schemes.

Is the Interventionist Inside of You?

2012-02-06T07:51:00.000-05:00

When you refer to yourself as a coach, you can't help but think of yourself as a "interventionist". Everyday, personal trainers have the opportunity to impact someone's life and create permanent changes. We intervene in a client's world and shake it up. As I stated in this blog post, trainers can either help clients become stronger both physically and mentally, or they can simply skewer them with negativity and help them simply "workout". There is a psychological factor involved in coaching. The power to intervene can make a positive impact on a client if the trainer can handle that huge responsibility.

All day, every day, my clients sit behind computer monitors punching away at their keyboards feeling absolutely no stimulation. The only heightened brain activity comes from playing a game on their smartphone while they are sitting on the toilet. Sure most people scour the Internet for ideas, and original thought...but most simply come away with a feeling of "on the outside looking in"--having no drive or motivation to capitalize on the triggers that stimulate them.

If you think your client chooses to exercise with you simply to "look" better, you are missing the forest for the trees. Clients want to look and feel better because they want more out of their life. It starts with feeling better about themselves. Personal trainers help that cause with exercise.

Personal trainers have the ability to change a client's outlook on life by injecting inspiration, positive energy, and introspection. We use fitness as a vehicle to do this. As a therapist uses a couch and notepad, personal trainers use squats, dumbbells, deadlifts, and barbells. The job of transforming their bodies is a tangible service and one that we "study" for. But the real service is transforming their thoughts, their outlook, their attitude, and their self perception. Ask yourself, can you handle those responsibilities?

When I meet a client that feels run down, low energy, and feels like he or she is simply going through the motions of life, I know they need stimulation. They need to uncover something about themselves. People go through self-discovery phases at different times in life depending on where they are in life. If they need a tool to "uncover" something new about themselves, and that tool becomes me (the personal trainer), I will work within my means to get that accomplished.

Self-empowerment is a positive discovery thrust upon people by different means. In personal training, our means is fitness. This can come in many forms: weight-training, yoga, Zumba, or triathlons. In my business, I choose lifting weights to make my clients stronger and and feel better. Most general population clients come into my facility feeling like they are shackled to their desks all day. I make them believe that there is plenty of potential in their lives while minimizing the idea of working 9-5 simply to feel "scarcity" still. Building their strength levels gives them a feeling of empowerment because it provides them the freedom to function without hesitation and apprehension.

The first time my client deadlifted 225 pounds was remarkable. The guy had never even lifted a weighted barbell off the floor in his life. Today, he deadlifted 335 pounds.

What impressed me the most about this new personal record? He knew he could do it before I slapped the plates on the bar. That is empowerment. That is what I am most proud of.

Changing behaviors is not easy. Everyone changes on their own terms. As interventionists, we cannot "force" change. But we can continuously influence in a positive manner. Like regulating gas mileage in your car, we can influence the MPG depending on how we drive the car. Want to make $60 in gas last a while? Drive with a steady foot, watch your start-ups and keep the speed at a moderate level--without flooring it. That's how you affect your MPG.

How do you influence your client? Every trainer has different methods of coaching. Some use motivational tactics, some use smiles. It begins with have self-confidence as a trainer, first. When you believe you can coach anyone...or almost everyone...than you are on your way to making an impact on everyone you come across in your life.

10 Things That Suck About Personal Training

2012-02-02T08:12:00.000-05:00

I typically reside on the positives regarding the personal training profession, but I have to admit, sometimes I like to give my readers a dose of reality. I've been doing it for years...telling it how it is, basically. Even in my book, Secret Skills of Personal Training, I've been accused of "trying to talk people out of entering the fitness field".

Truth is, I'm not trying to talk anyone out of this profession that I love. But I'm a big believer in making sure people know what they are getting themselves into. And my focus when speaking to new trainers or those contemplating becoming trainers, is to cover all the basics. Good and bad. You don't see that all too often nowadays, as everyone across every social network tries to paint a wonderful life. In reality, they find themselves living life compromised at times.

I put together a compilation list of 10 things that suck about personal training. Hopefully, those of you that have been in the field for a while will get a laugh, or possibly a nod of affirmation. But those of you that are contemplating entering the field or have recently entered it...do not be afraid!

1.) Getting up at 5:30am for a client sucks. As much as you love fitness or love to motivate people, you are not going to have a good night's sleep every night; nor be as energetic as you think you are for your 5:30am client. Go to bed early? Sure...just stop thinking about waking up in a few hours and possibly your anxiety will allow you to get some Zzzzz's....

2.) People that try to get free advice suck. It's happened to me countless times. During my commercial gym days, I had so many gym members ask me for some advice--without wanting to pay me. The good man that I am, I gave them "some" advice to satisfy their hunger in hopes that they will pay for more. It never happened on many occasions.

3.) People steal your exercises! During my commercial gym days, I can remember seeing gym members on the floor using or trying a new exercise that I was just demonstrating to a paying client. Granted, no exercise is belongs to one person; but the client is paying for individualized programming. When a gym onlooker is simply copying an exercise because it looks cool, the rationale behind the selection is missing and cheapens the service. 9 times out of 10, the thief is doing it all wrong anyway!

4.) You learn to eat solid food in under 2 minutes or less. Yes, if you are a busy-enough trainer...you have to eat your '5 to 6 small meals' in between client sessions. I have literally learned how to "inhale" my food and move on to the next client without getting anything stuck in my teeth.

5.) Touching sweaty people sucks! Yes, there are times when you are coaching clients you have to touch them to direct a certain limb, movement, or direction. At times, they can be very sweaty--almost wet and you have to touch them. Albeit times, you have to stretch them! Make hand soap and disinfectant your friend!

6.) People challenge you to various physical feats. If I had a dollar for every time someone challenged me to a race, a bigger bench press, a higher jump, a marathon time, a smaller waist, a bigger squat, or the most chin-ups...I would own at least 10 facilities. Truth is, people--including your own clients--assume that if you are a trainer you are always "on". They don't understand that like their bodies, our bodies take a beating day in and day out; need a warm up; need relaxation, and need maintenance--so we are not always capable of conquering every physical feat under the sun simply because we are fitness professionals. Get us on a day when we are warmed-up, mentally ready, and wearing chalk and its a different story!

7.) Listening to people make excuses for themselves sucks. I am amazed at the energy put into creativity when it comes to making excuses for being late, lazy, not complying with a diet, workout, or missing a workout. Tolerance and patience will become very valuable to your practice.

8.) Knowing a client is a waste of your time, but is money in the bank sucks. Not all trainers work with ELITE athletes. We'd love to all work with people that "get" fitness and performance. But for the most part, 85% of trainers work with normal Joe-Schmoes. When you own your own business or have to make the numbers for the month or the boss will get on you is the reason why we keep them around....and that sucks.

9.) Being pressured to make sales or sell supplements sucks. Don't believe in the latest Techno-STACK-77? Too bad, it costs $69.99 and you have to make quota this month. Managers that sit in their offices crunching numbers all day simply look at your clients as dollar signs. That sucks.

10.) Training clients when they sneezing, coughing, and sick, sucks! I don't like to get sick. It sets me back and robs me of life. But when clients don't understand this and show up to a sessions with a running nose and sore throat--it is annoying. If you want to be sick, fine. But don't make me sick in the process!

Not so bad of a list, right? Every profession has a top 10 list. However, what I want to point out is that the perception that people paint is not always 100% accurate. It is a REAL profession that deals with REAL circumstances. I believe that any job that you love is the "best job in the world". Personal training is not an absolute walk-in-the-park....but it is what you make of it. The better prepared you are for the good and the bad, will help you make it the best job in the world!

Med Ball Drop Drill

2012-01-30T07:42:00.000-05:00

People always ask me: what is the best exercise that they should be doing to get rid low back pain? My response is always the same: Perform the opposite movement of the position you are in the most. Sounds general and vague, but it is true. Most people work long hours and sit in front of a computer monitor, television set, or crouched on the phone. The entire spine is hunched over and in a state of flexion.

People that sit all day have 2 common factor prohibiting optimal performance:

1.) Tight abs, front shoulders, chest muscles, hip flexors, and cervical flexors (neck).This is what we call the "anterior chain". This is the portion (front) of the body that feels the effect of gravity beating it up everyday from sitting. Gravity, age, condition level, and bodyweight play huge roles in terms of how much subtle force the framework of the body withstands. Like a tent staked up in a backyard during a thunderstorm, the tent's fate will only survive based on how strong the masts and cords are anchored into the ground. This is similar to the human body. How strong your "posterior muscles" are at "holding your body" up during prolonged sitting or other prolonged postures, will dictate how your performance and quality of life is facilitated.

2.) Weak eccentric strength from abdominals. We are so good at performing crunches on the ground, with our back pressed into a solid surface, but that doesn't resemble how the spine maintains itself during activity. In simple terms, we are upright more than we are on our backs. We sleep 8 hours a day for 352 days a year. That is 2,816 hours on our back! Compared to being upright the rest of the day, that is16 hours. Factor that into a year: 5,632hours. Our spines must maintain stability double the amount of time we are lying supine. So why are we on our backs when training abs?

Here is a video of a great drill to help train the abs to improve on eccentric loading. The drill calls for a 6-21 lb. medicine ball (depending on the fitness level and capability of the exerciser), and some space to drop the ball once it is raised overhead. The idea behind this drill is to off-set the center of mass (of the body) to create an active stretch in the anterior chain. In this drill, we will focus on the abdominals, hip flexors, and pectorals.

These muscle groups become very tight over time when constantly held in static position—as in sitting.

During the movement, these muscles are "stretched" back to a point where they inhibit the movement and "brake". Imagine a line crossing down the body from the side. Once the medicine ball is passed the center of gravity (line); the ball can be dropped because of the stretch and deceleration effect.

I warn you...if you have a bad back or are deconditioned in any way (that means overweight or get out of breath easily or are weak) do not attempt this. This drill can put excess strain on the lower back because of its excessive hyperextension.

Holding a medicine ball (start with arms overhead first, then work your way up to holding a medicine ball); hold it upright. With arms overhead and face looking forward. Position your feet shoulder width apart or slightly closer (whatever is comfortable). Slowly, extend your arms backward by bending the knees slightly and shifting the hips forward. As the ball begins to fall behind you, you will feel a stretch in the "front" of your body (anterior chain). Keep your eyes moving with your head. As you "see" the ceiling DIRECTLY above you, think about dropping the ball. By the time you drop the ball, your toes should be flexed up. Watch the video closely. I drop the ball at the "height" of the stretch. The stretch elongates the entire body--not just the arms.

The stretch is perfect to add flexibility and really does a great job of actively stretching the abdominals. This drill is included in my product Shatterproof Spine available as an instant download at http://www.shatterproofspine.com.

38 Years of Random Things I've Learned - My B-Day Edition

2012-01-27T08:08:00.000-05:00

So today is my birthday. To celebrate this commemorative event, I decided to put together 38 things I've learned over my life and career. Enjoy!

1.) I don't believe in gift certificates for personal training [purchased by others]. I believe that those that want personal training must commit themselves, because the investment made will prove that.

2.) Paper-cuts suck. Paper-cuts in the creases of your skin suck even more.

3.) People think that if you own your own facility, you have it easy and you are rich. That can't be furthest from the truth. I equate having your own facility as a ship at sea. It is up to you to steer it clear of rocks constantly. There is no cruise-control for a business. Your eyes have to be on the sea and hands on the ship's wheel at all times.

4.) Personal trainers become disenfranchised from their clients when they become bored.

5.) Facebook is one big forum they we get to be on.

6.) Airdynes are among the most effective training tools ever invented. Why don't you see more of them at your local big-box gym? Because they ain't pretty.

7.) If you are a personal trainer, washing your hands after every client session is essential.

8.) Its true, people that spend more time on Twitter, Facebook, and other internet outlets have more time on their hand.

9.) Dr. Dre was right. In his 1992 album, "The Chronic", there was a song with an intro: "There are 3 kinds of people in this world. Those who know what happened...those that wonder what happened...and people on the streets that MAKE things happen!" So true...

10.) At the end of the day, you can only depend on yourself. Friends say they will help out, be there for you, or show up....but you have to be mentally prepared for when they don't.

11.) When I don't ask a client to renew their sessions, its not because I forgot. Its because I'm not asking you back.

12.) When training large group classes, it is easier to feel like an "entertainer" to the participants, and not necessarily a coach. One on one training brings out the coach in you. If the coach doesn't come out, you are simply being a rep-counting friend.

13.) Personal training is not dead in 2012. Society will make sure of that HERE.

14.) A recent blog post listed the Top 40 fitness professionals in 2012. I thought it was crap. I can list 40 fitness professionals you've never heard of because they are too busy coaching clients and running their businesses. The cat that wrote that piece is a wanna-be.

15.) If you make a product about a common problem most people experience, it becomes very popular and helps many people out.

16.) When prospective clients come into your facility and tell YOU how they want to be trained...you shouldn't push the sale.

17.) If a prospective client had problems with her last 2 trainers....there is a possibility she will have a problem with you.

18.) Owning a house is not as "cool" as people think. Add 15 more responsibilities on your plate.

19.) I love the AirDyne bike. But most of my clients were complaining of their front delts "burning" during intervals. The standard handlebars kept their hands in a pronated position--which made it hard during 30 second intervals at 80 rpm. So what did I do? I made the AirDyne more effective by changing the hand position to a neutral grip when I installed bar ends. Little things go a long way...

20.) When I was 14, I watched the movie Christine (by John Carpenter). This is when movies were awesome. Anyway, the junkyard owner in the movie reminds me alot of my driver's ed. teacher. The guy used to bark at me while I was driving and scared the hell out of me. But he made me a great driver. The best line in the movie and one that always comes back to me when I meet certain people comes at 6:56:

21.) Wealthy people are not as smart as people think. Money, nepotism, and good ol' fashion butt-kissing gets alot of these guys where they are at today. How do I know this? I have been around them for the last 4 years training at a private country club.

22.) Its seems everything comes around full-circle. Years ago the fitness industry bashed bodybuilding and single joint training. Lately, it seems we are going back to that way of intense training.

23.) Runners never want to believe that running is the cause of their knee pain, IT band problem, foot pain, or low back discomfort. They will blame anything and everything except for running. They don't want to believe that running is the cause of their pain because they get so much pleasure out of it. As a trainer, can you see the psychological factors at play when someone refuses to believe that the thing they love is also hurting them?

24.) People take barefoot training and running too far sometimes. I'm sorry but if you are 280 lbs, the last thing I need you to worry about is barefoot running. I can think of 10 things that should preface that fad.

26.) The TRX is overused in training programs.

27.) The sandbag is a bag full of sand. There is no "system" behind it. Gotta love marketing...

28.) The Lebert Rows were a waste of $100. I'd rather spend that money on a romantic dinner with my wife.

29.) Growing up, I was short. Still am. In school, I was one of the shortest among my friends. By the age of 15, I figured if I couldn't be as tall as they were, I wanted to be wider. That's when I found the Boy's Club and started hitting the rusty weight room.

30.) Why stop at 4 screening drills? Why not have 7 or 12? Why does the screening process have to end in a program? It doesn't for me. I am constantly observing and receiving feedback on my training programs. That is why they constantly change to better suit the needs of my clients. That was the premise behind my new eBook: 5 Practical Drills that Identify At-Risk Low Back Sufferers

31.) My communication skills improved as I got older. I got an A- in "Argumentative Debate", which was a communication course centered around expressing your opinion in an open forum. I kicked ass in that class because during my college years, I was listening to Rage Against the Machine alot.

32.) Music during training makes such a difference. Comfort levels vary per individual, that is why music keeps everyone's grunts and yelps anonymous.

33.) Many new trainers get stuck in a stage of development. Like a new fireman, they learn how to put out the fire in a controlled environment with proper preparation and guidance. But, in order to get good, they have to run into the burning home and put out the fire. Alot of young trainers are scared to run into the "burning building".

34.) My first 2 years as a trainer, I may have screwed up so many of my clients. I was still learning the body and how others react to loaded exercises. I kept things safe and they never had a clue; but I was able to learn more and more as I got older and attained more clients. I'm not afraid to admit that today, because now I have fallen into my own.

35.) I get alot of compliments and comments about how "real" I am. People call me a "real trainer". Are there that many "fake" trainers out there?

36.) The best thing I did when I was starting my business, was constantly referring back to the vision I had in my mind. I had a picture of how I wanted my place to look like, feel like, and "act" like. And it worked!

37.) Last year I was 37 and finally opened my own facility. Why are there 22 year olds ready to bang out there own business? I was training clients from ages 22-35. Can you say experience?

38.) Today at 12 midnight (EST), the sale for Shatterproof Spine Instant Download ends. You can get this great package for only $97. After that , it bumps up to $135. Don't waste your time. Buy it now and SAVE!

Using Exercises As Assessments

2012-01-25T07:21:00.000-05:00

Most of my clients come from the working-class business world. People that have neglected their health and need an injection of inspiration, challenge, and direction in their training. I would estimate that over 90% of the people that walk through my doors have some sort of low back pain or discomfort. Some may not believe that they have a low back issue, simply because they have programmed themselves to avoid any movements that exacerbate any low back pain.

After my initial muscular screening, I like to put clients in a various exercises to evaluate movement patterns. Certain exercises give me more feedback to add to the data I've uncovered in the assessments. For instance, I can put someone in a good morning position with a light loaded bar on their back and can tell they are susceptible to low back pain.

One of the key observations in this drill is the lack of hip hinge that is accompanied with "bending over". Most sedentary people will bend with the lumbar spine and minimal hip hinge. If there is more lumbar spine flexion (especially under a load), there is a compromised function. If they are able to hip hinge, I can assume that there is adequate hamstring flexibility, erector length, and strength along the lower back--including great stability within the pelvic complex. Again, this is dependent on the amount of weight used per individual.

Another tidbit that I can assess and observe, is the amount of "push back" in the hips as the individual bends forward. The good morning exercise is great because it offsets our center of gravity (CoG). Once the lifter bends forward with an additional 90 to 135 pounds on their back, there is a phenomena that takes place. The body tries to "steer" itself to keep it centered. Just like a ship. However, the weaker an individual is the more hip extension you will find during lumbar flexion.

The body compensates for the additional load by counter-balancing. This can be a simple lack of coordination with this exercise. The good morning is a less popular movement because of the risks it carries from lifters adding too much weight or simply not getting the technique correct. I like the good morning exercise--lightly loaded--as a lower back assessment tool.

Here are key points that I ask myself when trying this out with a client:

Can the individual hip hinge the weight?

Can the individual flatten out the upper-back? If they cannot, the bar will roll onto the neck.

Can the individual bend forward without pain?

Can the individual bend forward without losing their footing?

Can the individual bend forward without rotating?

Does using a staggered stance change anything?

Can they perform the movement without the load?

As a coach, my job never stops assessing my clients. Juan Carlos Santana once stated that all exercises are assessments. I 100% agree. Exercises are nothing but movement patterns designed to elicit a specific goal. Most functional movements --performed in a everyday life--are exercises in disguise. It is up to the coach to identify the faulty patterns and uncover what the causes are. Once those deviations are expressed, a training program that can improve the function--as well as get the client closer to the goal is most important.

Do you think the good morning exercise is just some outlawed exercise that tells you nothing? Think again. This exercise, as well as others can be great informational resources for any trainer. Don't limit yourself to just the Functional Movement Screens (FMS). Coaching clients through exercises is a feedback process. Knowing what to look for and how to adjust your training program based on what you observe is critical to designing effective programs. This is explained in great detail in my new eBook, 5 Practical Drills that Identify At-Risk Low Back Sufferers:

The book describes 5 every day exercises that I use to pinpoint low back sufferers and the capability that they bring to the table. Today, it is being released with the Shatterproof Spine Instant Download product. Check out the new product: http://shatterproofspine.com/Home_Page.html

Slave to the Seated Position

2012-01-23T06:23:00.005-05:00

Stuart McGill's book "Low Back Disorders" is a must-have, must-read on any fitness trainer's shelf. Although it can be comprehensive at times [the book], McGill has conducted numerous research studies throughout the years and packs them into one informational resource. I won't lie to you, I got this next drill from that book.

I deal with alot of clients that sit all day. It is true. And it is probably true of your clients and most people you know. Heck, you are probably sitting in a chair as your read this. Vertebral disc compression is happening right now. As gravity takes it's silent toll on the spine, each disc in your spinal column is being compressed like a grape in a vice-grip.

Each vertebrae houses a disc. In our younger years, the disc is a like a brand new car sponge fresh out of the package. It is firm, and retains its shape--even after it soaks up water and releases--it bounces back to its original shape. But as time goes on, it undergoes more and more stress and use, it doesn't bounce back as much. It actually begins to lose its ability to retain its shape and it becomes very lax.

Now, replace water in that scenario with gravity. Silent, but can be deadly to our spines if we don't take care of it properly and consistently. Take the average desk worker: slave to the seated position. His spinal discs have absorbed enough stress throughout the years that now he has developed a massive kyphotic curvature in the spine and an accentuated lordotic curve in the cervical spine.Your average desk sitter probably suffers from some kind of lower back pain, creep, and tight cervical muscles. In "Low Back Disorders", McGill suggests raising from the seated position every 50 minutes. I believe in recommending more than that. I tell my clients to stand up at 4 times an hour.

I also teach them to perform this very simple stretch:

Performing this stretch--right at the desk--actually helps the discs to "bounce back" from the stress of gravity. Once a hunched over posture has developed, gravity's stress is maximized. That is why maintaining optimal posture and exercise is vital to low back health. Again, once you develop that curvature or upper-cross syndrome--the stress of gravity on the spine increases. It is sort of like a levy being compromised by strong tides. Once a crack in the wall occurs, the water rushes in and becomes stronger and stronger.

In the video, you will notice I sit in this incorrect posture purposely. Then, I correct my posture by pulling my shoulders back (lower traps & rhomboids do this) and I stand up to raise my arms overhead. With a deep breathe and release, I push my arms up as high as I can. Please note: keep the abs and pelvic girdle tight. Do not let them "bow" forward. Press the feet firmly into the ground and stretch hard.

Try this stretch after you read this post. Your back will love you back for it.

Are You Making Your Clients Weaker?

2012-01-19T07:25:00.000-05:00

I train adults. Adults of the general population, that is. I'd like to say that I train elite athletes that go on to make millions and give me props to news reporters and the sports media; but that is the furthest from the truth. My job is difficult... challenging at times. My job is draining day to day. Truth is, I wish I could train young athletes because I find them easier to work with. In an old article I wrote for EliteFTS, I managed to find 10 reasons why athletes are easier to train than the general population.

Most personal trainers work with the sedentary population at large. There are some members of our clientele that like challenges and inhibit higher pain tolerance levels than most. But for the most part, your average Joe or Jane walks into the gym needing direction and is willing to pay good money for it.

Yes, our job is to make people stronger. However, there is a problem among many personal trainers today that are forgetting to accomplish that one facet of our job. Helping your clients get stronger is not only restricted to physical prowess, but mental as well. You see, most trainers today lack the ability to coach their clients to higher levels of mental toughness using exercise as the vehicle. There is an inept attempt to coach clients through mental barriers without properly understanding the psychology behind such constructed mental barriers. For instance, some trainers generally yell or scream at clients (or group class participants) to force them to practice mental toughness "to get through the class or task at hand". Surely, this is a great attempt at building mental toughness, but it is short term. There are many other factors that are neglected in helping your clients change their behavior and mental outlook.

Fight or Flight. This inborn reaction prepares the body to "fight" or "flee" from a perceived attack. However, today's society and negative mundane makes it very easy to "flee" from problems. Technology and medical advancements have turned most people into a reactive society. We look for ways to "cover up", "speed up", or "justify" the things in life that are against our will. Instead of being proactive to look for ways to better, solve, or change something in life; we tend to modify or accept things that are perceived "out of our control" and look for ways to find acceptance by others. Many decide to take pills, undergo risky surgeries, and pay alot of money for unnecessary gadgets or services.

How does this translate to the gym floor with your client? How many times has a client approached you and could not stop mentioning the horrendous traffic jam while on the drive to the gym? Or how their child could not break away from the video game console and do their homework? Or how their elbow hurts constantly even after numerous suggestions to tailor their sitting habits? How many times have you caught a client making an excuse, complaining, or simply sounding weak, defeated, and victimized?

And what do most trainers do upon hearing these negative epitomes?

The typical reaction from the listener is to nod the head and affirm.

Big mistake.

Affirmation. Listening is a skill...because we can all hear. But listening requires a thought process. Many trainers make the mistake and nod their head in affirmation when hearing what their clients say. Surely, there is a "supposed sense of understanding", by the trainer but your reactive actions dictate the behavior of your client. Affirmation can come in the form of a simple head nod gesture, or come in verbal forms such as:

"I know.."

"Really...?"

"Oh my gosh, is that so...?"

"I can't believe that...!"

It is important for the trainer to LISTEN to the client, and pay close attention to their response. the best thing to do is distract a client when expressing negativity. You can allow them to express themselves, but try not to justify their negativity with a sign of affirmation. Building mental toughness begins with instilling an attitude that the client must feel they are in control of their life. When a client complains, they are expressing themselves. To allow them to simmer in their feelings with the aid of affirmation does nothing but reinforce this behavior. I don't care how you distract them, but you should find away:

Validity. You'd be surprised at the power you have as a trainer. You are in a position of knowledge and authority--depending on how strong you are in that department. When clients come to you with complaints, excuses or reasons why they are overweight; the trainer has the power to make their thought-process valid. Many trainers reinforce poor behavior simply by power of validity. One of the reasons why trainers unintentionally validate weak client behavior is to avoid confrontation or disagreement. This fear stems from losing business or making sessions awkward. For instance, if your client tells you that "using pain killers excessively is a great way to make it through the day"; and the trainer responds , "Oh you're so right. After my shoulder injury, I had to keep taking them to be able to function!"

Sounds innocent, right? But there is alot of power at work in that response. If you are nodding your head right now, you understand that the trainer just told the client that it is OK to take pain killers excessively. Mental toughness is not about working through pain, but revolves around finding ways to minimize pain through pure positive solutions that benefit the individual long term.

Acknowledge. I teach a group strength class on a weekly basis. Every class is made up of 6 ladies that have been regulars for over a year. Every class is challenging, and at times, difficult to finish. But every lady finishes class and feels exuberant afterwards. During the class, many of the ladies voice out their opinions aloud about the certain circuits. I hear such things as:

"Oh, this sucks..!"

"This is too hard..."

"Are you crazy...?" (to me)

"I can't do this..."

These comments are enabling a negative mindset that programs the individual to "flee"; or in most cases, not dedicate their best efforts to escape the pain or discomfort. I won't lie to you., I strive on making every participant uncomfortable. And if I were to respond to their comments with a, "Yes, I know its tough!", I would be acknowledging their weakness. Every trainer must accept the responsibility of changing the mindset of their client. Transforming their body begins with transforming their mind.

So do you simply ignore such comments? Nope. The trainer must simply not hold any weight to anything that resembles weak-minded behavior. Do not let it enter the session; nor allow self-defeating thoughts mesh with the training. the training session must become the best part of the day for your client because it is a step forward in the direction they are meant to be in.

Is Personal Training Really Dead?

2012-01-16T08:19:00.000-05:00

A few months ago, a webinar was released with the provocative title that "Personal Training was Dead." It was hyped and marketed by the massess and I was intrigued to listen to it. I agreed and nodded my head several times during the audio session. There were some points that made sense and some points that I found were negotiable.

I went back to work the next day with my clients. My business is 90% one on one personal training--old school style. I instruct a Group Strength Class at my facility, but most of my income is dervied from one on one private sessions.

I am a big time reader. I read the news everyday. I read editorials from reporters, bloggers, and other professional fields. I am intrigued by the changing tide of society. I am the type of guy that listens to what others have to say about a subject and then voice my own. So when it comes to the present day condition of society and the way people act, I am usually intrigued. I am not sure if the poor economy is to blame for the downshift in society's behavior; or possibly the advances in technology; or simply poor parenting---but there is a definite increase in social awkwardness today in the US.

Believe it or not, society's behavior impacts a personal training business. But doesn't kill it.

Social media has definitively changed the way we communicate with each other. Chances are you are reading this post that was featured on Facebook or Twitter and it made you click on the link to get here. Face to face contact has diminished among the younger generation and technology has enabled us to simply text each other. Texting is the pedigree of our social awkwardness.

What was once the epitome of socialization, going out to dinner with friends or family has become nothing more than a plethora of social awkwardness. You may have seen it at restaurants yourselves. A table for 4 or 6 and there is little to no socializing. Cell phones are in hand and texting or social networking are the dominate communicative force.

Back to my topic of personal training. As a fitness professional, one of the aspects of my job is analyzing the behavior of a new client. Their behavior is greatly influenced by society. I have seen drastic changes in the behavior of my clients over the years. When I first started training, over 12 years ago, behavior was more challenging to "figure out". Sure, people were lazy then and not making enough time to exercise, but overall, socialization was not a profound red-flag. Twelve years ago, texting was non-existent and Facebook was figment of imagination. However, today is a different story.

Today, society has 'classifications' for our awkwardness. We label each other or medical professionals easily diagnose us as depressed, anxious, bi-polar, and attention deficit. Society wants to be 'connected' to a disorder, disease, or injury. I have talked to many clients that can never stop reminding me every 5 minutes of their injury or disorder.

They are afraid to lengthen the chain around their neck of a particular label!

Working together in groups used to be a societal triumph. Today, working in groups is a novelty. Sad, but true. When you see a group of people interacting together or working towards a goal---it is a sight to see. Think about it...when you watch the show Extreme Makeover Home Edition, and witness the surmounting work--you are taken back emotionally at the sight of volunteerism. Seeing a large group of people participating in a single task or activity is a great feat of organization.

However, this is not the norm anymore. This is the exception of society. Sure, there are some instances where a bunch of people can be rounded up for a fundraiser, competition, or activity. But it is becoming increasingly difficult as society is changing. Today, individuals want to be left alone mostly. They want to figure things out themselves. People want to speak only when they have to.

You either can see this shift happening, or you can't because you are contributing to it. This is why I don't believe personal training is dead. Based on the conversations I have had with past and current clients, and the ever-changing dynamics of society, we can probably expect private personal training to be around for at least a few more years. Why? Here are some examples:

1.) Social awkwardness is becoming more and more mainstream. Especially among youngsters, you will find that there is a lost component of communicating with others.

2.) Society doesn't like taking 'orders' in groups. Coaching one on one enables a trainer to connect with a client on a more intimate basis.

3.) Some clients are uncomfortable working out among others. This has been around for ages. Group exercise instructors have had a keen eye to identify who they will see or not see again in their classes.

4.) People prefer making small connections rather than larger connections due to inhibited communicating through social networking. Businesses will email workers, friends and family connect through Facebook, and texting is used more than phone calls. There is a lack of skill development among the 20-40 year old crowds; and although they know they should exercise for better health, private coaching is preferred.

5.) Large groups overwhelm people. Again, the older one becomes, the less intrigued they are at working in groups.

This is not to say that group strength classes or bootcamps will not prevail in fitness. They have a vital place in any business, as well as helping society get back to its basics. However, creating a provocative title simply to get your attention is not well though out. Before making such a statement, there should be an awareness of direction that society is going. You cannot scream fire in a packed movie theater. Therefore, you have to understand the dynamics of society to understand where your clients come from. If you understand how society is evolving (positively or negatively); you will be able to curtail your business, niche, or market to accommodate these changes. In conclusion, personal training is not dead. If marketed correctly and results are delivered, it will thrive as well as it did in the early 2000s.

Interview with Rob King!

2012-01-12T09:23:00.000-05:00

Since joining Facebook in 2008, I have had the opportunity to "meet" some great fitness professionals. Before social network sites, I was on forums meeting and getting the know the likes of Eric Cressey and Tony Gentilcore. But since Facebook, I have met some pretty cool, passionate fitness professionals that I admire. One guy that sticks out of my head is Rob King.

I'll be honest with you---as I was with Rob---I never heard of the guy prior to Facebook. From what I understand, he sold supplements and is bald (like me). He posts numerous videos of his fitness facility "heavyweights" and I can "feel" the guy's enthusiasm, passion, and desire to see people succeed. his facility is awesome and I love the contagious energy that shines out of him when his clients conquer feats. I wanted to interview him for the blog because I think he resembles the ideal fitness professional:

1 part trainer

1 part friend

1 part business owner

1 part mentor

Here's the interview:

JOHN: Briefly, tell the readers a bit about yourself. How did you get started in the fitness industry? How did you become a successful business owner?

ROB: Hey John, first off I wanted to say thank you. I found you by doing research on training around lower back issues/pain and bought your Shatter Proof Spine DVD. So thank you for that.

With regards to your questions I got started in the fitness industry back in 1997 while I was in University. Long story short I didn't do so well in school but I found my true love, fitness. So I started selling Supplements and helping people with their programs and from there I got a job at the local YMCA as a Personal Trainer (It was across the street from my house so it was perfect).

From there I kept working as a personal trainer and had a few other jobs (Behavioral worker with troubled kids and a bouncer...fun times). From there after some soul searching and growing a pair I opened my first supplement store Heavyweights in 1999. It was 200 square feet that was sub leased from a computer store (don't ask), and to make things even better I didn't even have my own bathroom.

I had NO clue about Business, none, but I literally said "Fu*k it, what's the worst that can happen?"

And that was my start in Fitness.

From there I worked hard for years in the Sports Supplement area and built a very strong and successful business here in Newfoundland. I love what i do and helping my customers is amazing.

A few years ago I opened up a MMA School and after about 2 years I decided to make a change. As much as I loved Martial Arts & MMA it wasn't what i wanted to do as a business or profession. I would rather be a student of the Martial Arts than a teacher. So I took a big step and changed my business model from a MMA Gym to a Training Center and I created Heavyweights Training Center. Since then I have been focused on becoming the best trainer and motivator I can.

I read and devoured everything I could over the last 15 years and it was nice to finally tie everything together with HWTC (Heavyweights Training Center).

JOHN: Your business model seems to combine supplementation with training...how has exposing your clients to supplementation helped them reach their goals? How has it helped your business? What type of supplements are vanishing off the shelves?

ROB: Supplements have gotten a bad wrap over the years. Most people almost look at supplements as a four letter word. Most people think they can get everything they need from "Food". The chances of this are pretty slim considering the poor food choices most people make, but on top of that certain supplements used properly can be hugely beneficial.

Supplement Sales are still the backbone of my business and always will be. But the great thing is that with new people coming in for Training & Fat Loss Programs at HWTC I get to expose them to what I consider "Essential Supplements" which are Protein Powder, Fish Oil, Multi Vitamin, Greens, and BCAA's. I don't even consider these "Supplements" anymore. To me they are as important as my groceries.

Fish Oil, Greens & a Multi Vitamin should be in everyone's cupboard, period. The benefits are just too many to not use.

I recommend the basics all the time,. I was big into BCAA's 10 years ago when I used to order them in Tablet form. Fun times doing squats and swallowing 20 compressed horse pills during your workout. It didn't make for a great stomach doing squats.

In regards to what is flying off the shelves for us our basic supplements like Whey Protein, BCAA's Creatine, Fish Oil are popular. There is also a huge focus now on Pre Workouts. Which I don't think is a bad thing, I just see too many people having their pre workouts as the be all end all. No post workout nutrition, no good nutrition choices, nothing, just a pre workout to jack you up, which is not smart. I still love my pre workouts, don't get me wrong, but we live in a time when people want IMMEDIATE results, and pre workouts deliver that.

JOHN: Who was your favorite bodybuilder growing up?

ROB: My biggest influences had to be Bruce Lee & Dorian Yates.

Bruce Lee for his shredded insane look and his mental speed and athleticism.

Dorian Yates because of his persona. I loved that he was low key, didn't say much, but when it was time to train he TRAINED. I don't think his training style is the smartest way to train, but man did I love the intensity and focus. I loved it being about the WEIGHT and the training and not about just looking the part.

I had the whole "I don't care what I lift I just want to look like a BodyBuilder" approach. I wanted to be STRONG and big.

Enter the Dragon & Blood In Guts had way too much influence on me as a kid.

JOHN: You are not stranger to major injuries. Can you talk briefly about your biceps tear and how you approach training--if it has changed?

ROB: Man where to even start? I have had 2 bicep ruptures, 1 fully which required surgery and another which was just the long head tear. So two bicep tears was fun to train around and improve on. Funny enough I am stronger now at pull ups than I have ever been in my life.

My motto is "find a way". If I can walk, I can train. I can find a way to do SOMETHING and just build on that.

On top of my bicep injuries I have a herniated disc in my L4/L5 which is about 100 times worse than a bicep tear. This is one injury I have had to work around for 10 years. It really sucks as every single day I am in pain or I have to work around it, I can't squat much anymore, I can't deadlift, but I still find ways to train. However it may have been a good thing as it caused me to RESEARCH my injuries and try to improve. In turn the more i learn the better a trainer I become. As well it helps me relate to a client when I really understand their PAIN which is more important than understanding just their injury.

I make it a goal to always help people improve and make their life and training better no matter their injuries. A lot of times someones mindset and their current place in life plays more of a role in their injuries than they realize. Sounds deep but its amazing how much better someone can get when you change their mindset and make them happier.

JOHN: You teach large group training classes. Can you talk to me a bit about the planning and the "flow" of your classes? Possibly mention the challenges (if any) and the tweaks that can be added?

ROB: I LOVE Group sessions. I love them. I know a lot of trainers don't like it, but I can teach better in a group environment, I can bring energy, I can get people to feed off each other and to engage. I can make a workout FUN and still have people get personal bests in some regards in every single workout.

When I train groups and I know I have people with certain issues or injuries I always find a modification for them. I plan my workouts to make my clients healthier, stronger, and more mobile. I do a crazy combo of everything I have learned over the years in my workouts.

I stole this from Alwyn Cosgrove but our motto is to be the "Best Part Of Our Members Day, Every Day".

Group training really lets me bringing a ton of energy to the workouts, then they learn from me, but they also learn from each other which is important.

My flow goes like this.

I start with a chat, a story, an ice breaker. With our Rippedin42 program we do a "Word Of The Day" and we tie it into our workouts and our motivation for that week.

I want them to be "THERE" for the hour they train with me. Right from the start I want their attention. I don't want them thinking about their family, their kids, work, life, I want them focused on nothing but being present and having a kick ass workout.

After our chat I do a 8-10 minute warm up. It's a mix of mobility, conditioning, yoga, and martial arts. I put it together from Martin Rooney, Mike Robertson, Nick Tummenelo, Bret Contreas, and some other smart dudes. I keep trying different things to see what works and what doesn't I keep tweaking and having fun. Training with Martin Rooney and his Training For Warrior's Certification really got the CNS aspect of the warm up down and having someone really be present right from the start.

JOHN: Awesome stuff from a guy that is very down to earth and has not forgotten his roots! Check out Rob and HeavyWeights if you are ever in Canada!!

Do Trainers Really Have it Easier Staying in Shape?

2012-01-09T06:48:00.001-05:00

"Shouldn't a personal trainer have an easier time staying in shape?"

I never knew what that meant and I always hated that question. As a trainer for many years, I am always poised with this dreaded question by a client or other fitness vagabond, insinuating that the maintenance of a trainer's physique is relatively easy because of the profession. Well, I am here to tell you it's not always easy. Sometimes we have to work at it...probably alot harder than our clients. Why? Over the years, I have been vanquished with numerous compliments on my training style and presentation as I have written about in my most popular blog post ever here. Although my physique was never something to write home about, my athleticism and strength overshadowed the lack of lean cuts and vascularity often seen by well...ummm...other personal trainers. But, little beknowest to our clients the rash of arrows thrown our way that make building or maintaining a perfect physique:

1.) Most trainers are susceptible to illness and conditions, such as colds, from making constant contact with clients or gym equipment. If you understand that gym equipment is touched by literally hundreds of people per week and possibly only spread down 15% of the time, you would understand how treadmill handles and plates house germs-galore!

2.) Most busy trainers work non-stop client sessions that extend to 5, 6, and 7 straight hours without a balanced meal. If you are a popular trainer, guess what? You are the bee's knees in the gym and everyone wants to train with you. That means, small snacks and never any seated hot meals.

3.) Most busy trainers become dependent on coffee and other beverages (other than water) to help make it through the day. See number #2. Caffeine keeps you awake when sugar is absent.

4.) Most busy trainers skip their own workouts because of burn-out, mental drain, or tiredness. After a long day of training 7-8 clients, most trainer lack the energy to put in a good, hard workout for their own good.

5.) Most busy trainers must accommodate personal obligations around sessions and therefore, planned structure becomes broken. If you work split-shifts in a gym, chances are you are free between 12pm-3pm. This is the period of time you use to make doctor appointments, bring the car to the mechanic, or run errands.

6.) Most busy trainers rely on snacks to make it through the day, or depend highly on supplements rather than balanced meals. The snacks are typically unhealthy or not sufficient.

7.) Most trainers succumb to stress--bother physical and mental--which may drain the immune system. Working early mornings and sleeping late will put anyone's immune system in sh*t-mode sooner, rather than later. if you are working hard to succeed, chances are free time is scarce and rest doesn't exist.

8.) Most trainers are at high risk of injury because their profession deals with lifting heavy objects. Seems irrelevant but its true. Trainers lift heavy weights "for" clients in transition from exercise to exercise. I can count on both hands the times I have strained picking up 45 pound plates to load on a bar while being cold.

9.) Most trainers train harder, faster, and much more than average fitness goers because they have something to prove. If you are going to wear your profession on your sleeve, chances are you take training hard seriously. This makes you more susceptible to injury and many of the factors mentioned above.

10.) Most busy trainers don't get 8 hours of sleep. The younger, the more this is true.

One of the easiest strategies I have always used in my career (and still use) begin with these 5 tips to help you gain control of your professional life:

Tip #1: Purchasing a gym membership outside of your employment. There is a time and place for work, and then there is a time and place for your own goals--without having to be interrupted by others or fellow staff, bosses, or friends. Join a gym that you can workout and free your mind of the day's stresses.

Tip #2: Structure your schedule and keep it solid. Don't let clients tell you when to come in...tell your clients what your schedule is and make THEM adjust to your open slots. Not only does this free up your time, but also gives potential clients the impression that your time is valuable and limited--therefore it is worth what you charge.

Tip #3: Plan 15-30 minute "admin" slots in your client schedule to give you time to prepare for clients, eat a snack, or do some paperwork. You can even plan a 30 minute lunch period (which most employers should do by law). Sure, it may make your work day longer, but it will save you alot of stress and hastiness when you feel more prepared and empowered.

Tip #4: Get regularly scheduled massage therapy sessions. I know it sounds selfish, but since I have been receiving massages from my LMT, my body feels better, muscle restoration is quicker, and stress levels decrease. Can't afford a massage therapist? Invest in a foam roller.

Tip #5: Take fish oil regularly, along with a cortisol support supplement. There are alot of other preparatory steps you can take to gain control of your own exercise schedule, including carrying a bottle of water; snack on nuts; take vacations...blah, blah, blah...but I know you already know those. These are 5 additional tips to help you when you hear that dreaded comment: "Shouldn't staying healthy be easier for you because you are a trainer?"

Trainers on the Outside Looking In

2012-01-03T07:48:00.000-05:00

Throughout the last 10 years, I have met many and taught many incoming trainers. At least 3 times a year, I teach personal training concepts to students enrolled at one of the communituty colleges here in Connecticut. I have been employed by one of the certifying organizations in the personal training field since 2002, and I find this opportunity to "mold" new trainers rewarding. I mean, what can newbies really learn from me? Being in the field since 1999 starting as a fitness floor supervisor and moving up to fitness director, management, and private business owner in every type of facility: commercial, non-profit, corporate, recreation, and private?

Okay...that was me tooting my own horn.

Every opportunity I get to stand in front of a dozen or so students is important. It is my responsibility that new trainers understand the role they are embarking in this industry. I have to admit I see alot of "deer in the headlights" looks during some class lectures.

Albeit, that is normal for anyone embarking on a new career path. The amount of information disseminated during many of these courses can be overwhelming to some; but embraced by others. What I am discovering over the last few years is many people choosing the personal training career path are choosing so to "try something different". The fitness industry has always been a strong industry in terms of participation. Although, not enough people participate, those that do exercise regularly realize the benefits and become "turned on" to it. Some of those people leave corporate jobs or comfortable careers to embark on helping others transform their bodies. The need for a rewarding experience that pays seems to be the new passion in today's economic/job market.

However, I am finding a "stand-still" with many new incoming trainers. I am stumbling into many old students around town, Facebook, and other outlets that have not yet capitalized on their education. I am finding many to be reluctant in taking the next step into the industry. This plunge into the industry involves kick-starting their career with a job working face-to-face with clients. I would guess that I have seen approximately 30% of past students take the next step and find a job as a personal trainer. That means roughly 70% of the people that have enrolled, graduated, and "talk" about being trainers are sitting at home scouring the Internet for fitness information, networking, and "planning their next big move". Again, these figures are conclusive. These are my personal estimations.

Here are the formal steps one takes when choosing the personal training profession once a person has been enlightened

1.) Education process
2.) Practical education
3.) Testing
5.) Internship/externship
6.) Job placement

This hesitation to begin a career puts a huge halt on the momentum going in after education. Let's face it...you begin the education process with a hunger to learn as much information as possible. This hunger begins with a passion to help others. Students enter the education process to "arm" themselves with the tools needed to carry out this passion. Most students come into the education process as "sponges"--soaking up as much information in classes, courses, books, or online websites as possible. The classroom discussions are fascinating and eye-opening. We are talking about individuals that had no idea of the physiology of the body and suddenly they are learning how simple actions like eye blinking affect metabolism! However, this reluctance is caused by an underlying fear. When the "safety" of the course is complete and all the tests have been submitted and passed, the next step is getting in front of gym-goers and coaching. This is the point when rubber hits the road.

Here are some suspected barriers:

1.) Lack of confidence. Most new trainers seem to lack the confidence going into a fitness facility (gym or studio) and applying for a job. The lack of confidence can stem from numerous sources such as: self-body image; lack of applying learned concepts during internship or coursework; fear of conversing with strangers; fear of not having the correct answer; gym intimidation; or lack of resume strengths. This is a case where the internship should help. If a course does not require an internship (learning from a working professional); then you should seek out an opputunity. Personally, I seldom hear of a fitness facility turning down "free work"--unless for insurance reasons, under-staffed, or simply their staff is not the mentoring type. Another idea I always throw out is having newly certified trainers work with friends and relatives. This is a double-edged sword. Some find this convenient, but it can damper your professional development. Most trainers working with people that already know tend to lack rapport building skills or professional distance. They mesh friendly conversations with exercise programming, and in the end simply become a "clipboard buddy".

Confidence is gained through repetition. Taking the plunge and getting in front of your first few clients. I have stated many times (and also in my book), that I had used alot of trial and error my first few times on the gym floor with a client. I had a genuine caring attitude and the right information; but I wasn't sure how to piece it together for a real client. Truth be told, I made it look like I knew what I was talking about, but those experiences helped me in developing my skills. The more I was placed in front of a prospective client, the more I was 'forced' to converse and build a rapport. The more I did that, the more I was able to map out a way to help them to the goal.

2.) Disconcerting personal training. Many people entering the personal training field are so overwhelmed by the amount of information that is learned in courses, that they negatively self-talk themselves out of the profession. I remember many times when students would ask me, "why are we learning about the heart valves and diseases?" He followed up with, "I am not trying to be a doctor".
Many tend to believe that personal training is simply "showing people how to exercise". Or how to use the big fancy equipment inside a gym. This is a misconception and the furthest thing from the truth. Personal trainers are coaches. We are interventionists. We are the cleansing agent in peoples' lives. When a client makes a decision to change, we are the ones that intervene and enforce that change. We simply use exercise as the main tool.

Showing people how to use a lat pull-down is too easy. Anyone can do that. You don't need a college education or a course to know how to do that. However, you do have to learn how to help someone change a behavior, develop better habits, and learn how to make better choices. Those that enter personal training fail to understand that it is more than exercise. And then there are some that are overwhelmed by this duty and choose not to pursue. They want it to be easy. They want to make $49/hour simply showing Mrs. Johnson how to perform a plank. Not in my gym and not in my budget.

Seriously....how technical is this?

How can you prepare on what you are embarking on? Read and research the profession before dumping the money into the education. Seek out professionals in the industry and learn what it takes to be successful. Those that simply catch the "fitness bug" and want to suddenly become a trainer will always be overwhelmed and taken back at the amount of coursework.

3.) Lack of motivation. Okay...so you've gotten the certification in the mail. You've purchased all the cool fitness apparel from the sporting goods store, and you've already had the muscles. Now, its time to find a job. Why wait? This is the big plunge. After accomplishing the coursework and passing requirements, don't let there be a lax in your pursuit. But many let the momentum diminish and then the negative self talk begins. After being in the 'safety house' of the classroom, the motivation is no longer created by others pursuing the same goal of becoming a trainer. When we are within the confines of others pursuing the same goal, we tend to motivate eachother. Just like high school though, everything comes to an end. And when it ends, you are left with just you. So, how serious are you about becoming a personal trainer? Because in the end, you have to make a choice and pursue the goal. DOn't let barriers #1 and #2 stop you.

My Top 5 Video Tutorials of 2011

2011-12-29T08:16:00.000-05:00

This year I really made an effort to create more videos to help "illustrate" my thoughts. Writing blog posts are great and all, but video is paramount when trying to convey an idea to the masses. With that, this year I released a few "tutorials" to engage my readers and get them thinking more critically about their training, business, and programming.

All these videos have been featured in various blog posts over the year, so feel free to check out my YouTube channel for reviewing.

Countdown to #1:

5.) Cable Woodchop Quick Tip

I love cable woodchops---not medicine ball woodchops--only cable. Why? The cable provides a constant tension throughout the movement--much less than a resistance band or tubing, but still effective. However, after scouring the internet for a good video of a cable woodchop; I found the same "red flags" I typically see in my clients: improper hip stabilization that doesn't allow for optimal force production. I use the exercise with many of my golfers and although the golf swing doesn't necessarily match up with the drill exactly, the same hip drive components are important. In this tutorial, I talk about the need to stabilize the hips during the "separation" of torso and pelvis, and what simple tool you can use to accomplish this.

4.) Activating the Glute Medius with Band Drills

I have been using small bands for glute medius activation since 2002--right around the time I attended my first Perform Better Seminar in Boston, MA. The glute medius muscle is a crucial muscle in the hip complex that plays a big role in squatting and hip-dominant exercises. Typically used as a warm-up exercise, this activation drill has worked wonders for people finally able to "locate and understand" where their glute medius muscle is.

3.) Low Trap Raises

I love low trap raises. Somewhat corrective in nature because so many of my clients lack proper firing of this huge scapular depressor, this drill can be added to any upperbody workout as an auxiliary. Keeping this exercise tight is important because this small drill can be butchered by many simply by adding too much weight. All you need is 8-15 pound dumbbells and THAT'S IT! This quick tutorial hits all the important points when executing this movement.

2.) 4 Steps to a Deeper Lunge

Without a doubt, my favorite lowerbody exercise is the lunge. Before the squat, the lunge is a great exercise to hit every part of the lower body. Because it's grade of difficulty varies, I need everyone of my clients to learn the lunge. Years ago, I wrote an article about the lunge and I decided to expand on that article with this video tutorial. If you are not performing lunges in your exercise program, you are missing a very important closed chain exercise. Before you answer with the typical "my knees hurt..." or "I can't get low..." line, check out the drills I give to help remedy all of this.

1.) 4 "E's" to Client Success

Truthfully, this is what I do best: educating other trainers on the intangibles of personal training. So many experts on program design, business success, bootcamp enrollment, strength feats....the list goes on....but I pride myself on talking about REAL things that REAL trainers encounter. And I teach them --hopefully--in a manner that is easily understood and practical.

Hope you enjoyed this list and see you next year!!!

My Top 5 Favorite Exercises of 2011

2011-12-27T07:45:00.000-05:00

2011 was a great year to "invent" or modify popular exercises. With the help of YouTube and a simple opportunistic attitude, people everywhere were creating exercises that added more bang to their buck; or simply made them look "cooler" in the gym. Albeit, not all YouTube fanfare is helpful. Some exercises featured can be crazy, dangerous, and sometimes...downright stupid. To each his own.

This year, with my own facility I was able to "test" out exercises that I have been using with myself and my clients-- and that I had enough nerve to film. I've shared all of these videos in a blog post this year, but I wanted to feature each video exercise that I have chosen as a personal favorite--based on how helpful and how quickly it can be introduced into anyone's training program.

Countdown to #1:

5.) Standing Band Pulls

This is a great drill for (1) people looking to increase range of motion with the absence of impingment symptoms, and (2) increase serratus activation. I performed this drill during my own post-surgery shoulder recovery training, and it worked wonders. Most of today's rehabilitation exercises for the shoulder almost always focus on the rotator cuff complex exclusively. I believe the RTC has its place on the map to recovery, but you cannot ignore the surrounding muscles that enable the shoulder complex to operate efficiently. Category: Warm-Up or Active Rest Drill

4.) Front Loaded Cable Shoulder Press for Scap Awareness

This is a tricky exercise. Why? Because most yahoo's that try this in the gym are going to load up the cable towers and bang out rep after rep with exactly the form I don't want you to use! This exercise is meant to be performed with accuracy. This is not meant to grow melons for shoulders---although it can be included in any shoulder routine. This is meant to train the scapula during downward/upward rotation. I love this "awareness" exercise, because you can still increase the load and help the cause.

Category: Warm-Up or Strength-training

3.) Dowel Cable Rows

Gray Cook made the cable dowel popular with the chop and lift drills; but I wanted to purely try a different route with this tool. The Cable Row with the dowel enables the thorasic spine to work in unison with adequate shoulder mobility. With the proper shoulder kinematics, the movement is fluid--depending on hand placement on the dowel. The exercise is simply a reversal of the chop and lift drill by Gray Cook. Albeit, the same factors need to be stressed: core stabilization and force production from a standing, tall kneel or half kneeling stance. In the video, I use the standing version because I like it.

Category: Strength-training

2.) TRX Shoulder Mobility Drill

I don't think I necessarily invented this, but I have been a shoulder mobility guy for quite sometime. I had the Shoulder "S" Stretch with a dowel many years ago featured on my YouTube Channel (2006); so with the popularity of the TRX Suspension trainer, I had an idea to increase shoulder mobility and increase flexibility in the pectorals. I love this as a warm and really should be progressed based on capability and needs.
Category: Warm-Up/Cool-Down

1.) QL Stretch on Stability Ball

This drill is for all my desk-sitters. The hip complex really takes a SUBTLE beating each day when it is cemented to an office chair for 8-9 hours. I started using this drill for myself after spending long days writing these ever-popular blog posts ;), but found it to be helpful for clients after a workout. Performed after a foam rolling session (preferably done after the workout--although most published foam rolling is performed before--some before and after). My clients began to give me all the same positive feedback: lower back tightness had subsided or greatly reduced immediately after, and subsequently after, the inclusion of this drill. Clients feeling better? That was good enough for me.

Hope you enjoyed this list!!

5 Reasons Why You Muff the Your Client's Assessment

2011-12-19T07:16:00.001-05:00

Here's a topic that I had a discussion with lately with a fellow trainer regarding assessing their clients using the Functional Movement Screen (FMS) by Gray Cook; using any other screening process (i.e. NASM Overhead Squat Profile, TPI Functional assessments, etc). The FMS calls for clients to perform exercises or drills in a controlled manner while the fitness professional observes closely for any deviations in movement, dynamic posture, weakness, or loss of coordination. The typical exercises used for screening are the Active Leg Raise, Seated Rotation drill, Hurdle Step, and the Deep Squat.There are many other exercises that can be used to assess a client's movement patterns, but these are the most popular and most used.

There is no doubt that performing an assessment on a new client and selecting the proper order of exercises is important. We do our best when conducting screenings, but somehow, we tend to fall short when designing the optimal training program. How many times have you asked yourself: "How can that be? I checked his internal rotation, why is his toe still turning outwards?"

Here are 5 Reasons Why You Muff the Your Client's Assessment

1.) You don't use an order of observation. Many trainers tend to observe their clients during a FMS screen as a whole part. Rather than focusing on a joint by joint observation method. There should be an order to any screening process that consists of a first and last joint or area of observation. For instance, when using a Deep Squat or Overhead Squat screening, you should start with the ankle joint and move your way up the body. Record your findings at each joint. I typically will tell a client to stop for a moment (if using the squat), so that I can write some notes down before I have them resume again and move up to the knee joint.Take your time jotting down your findings. Feel free to have your client repeat the drill several times until you feel comfortable that you spotted everything worthy.

2.) We tell the client too much! This is a classic mistake. As trainers, we sometimes want things to be just right, and that we go overboard with the instruction or demonstration. And what happens when you have a really receptive client? They listen and mirror your performance. That's flattering, but suddenly you don't find much wrong in their movement. Hmmm....shoulders seem retracted and scapula seems stabilized. Sure, most clients if they cannot perform the movement efficiently, you will find problems. Most trainers make the mistake of cueing the client too much during the initial introduction of a screening and automatically null the findings. For instance, saying things like "Okay, make sure you keep your elbows straight while you hold your arms up." Or, "Keep your chest erect and high". Anyone guilty of this? Key point: make minimal cues and basic visual demonstrations. Instruct what you want completed verbally and never tell your client what you are looking for (before they act). Keep your findings as true as possible.

3.) Not video taping or taking photos. Let's face it, alot is going on during an Overhead Squat test. It is difficult to keep your eyes on everything. Sure if you follow a joint by joint observation method, you can still miss how a faulty joint effects a contra-lateral joint superior to it. Everything is connected. And because of that, more than one thing happens when you think just one thing is happening. Did you get that? Here is where a video shot of an assessment becomes very valuable. There have been many times where I have gone back to see a video screening and played it back in slow motion to get a better idea of what I was observing. It also helps to video clients performing the same screen weeks after your program, so that you can educate them on your findings and how the exercise program has helped them. It is a valuable tool that increases your marketability and edges you from the competition. Make sure you always have a client aware of video-taping them by using a written and signed Release for Promotional Purposes form.

4.) Client leaving their shoes on. I know this one slips our minds alot and sometimes it could be uncomfortable for a new client to take their shoes off in front of a stranger. But, if presented with professionalism and a good explanation for the reason, any client should be open to this. Removing shoes is an invaluable key to a good assessment--especially a squat, hurdle, or lunge. Most sneakers have 1-3 inch rubber heels and "hide" the activity of the foot. You want to be able to observe what happens with the foot/ankle--especially when you remove the 1-3 inch "crutch" during a squat. You will notice things like ankle restriction or flat feet. This will help to 'fill in the blanks' on most of your findings.

5.) Trying to 'correct' every problem. Yes...this is true. Sometimes, we corrective type, get over-zealous with everything we have learned and we want to find every tiny dysfunction and balance out every little antagonist. We tend to think that the entire kinetic chain is one bi-lateral unit that shouldn't have compensations. Reality: our bodies will have compensations because it needs them. If you are a right-handed person, chances are you have compensations. Unless, you are the tiny few that can write with both your left and right hands--you will have compensations. It is natural. Our jobs is to find compensations in areas that cause injury, movement impairments, and areas that may effect performance. Those kinds of compensations stick out to the trained eye. But stop over-analyzing every single thing and seeing things that are not really there. Go for the big stuff. Chances are, when you help correct the big stuff--the little stuff will follow.

My Best & Worst Training Purchases of 2011

2011-12-16T07:52:00.000-05:00

I am approaching my first full year as a small business owner and I have learned quite alot. Frankly, I am still learning. For instance, I am still trying to figure out an easier way to accept payments for services. I have considered many programs, systems, and what not, but don't feel comfortable with them. I am still figuring out a way to insulate the warehouse (where my facility is located) to keep most of the heat in. The seal around the garage door is not as efficient as you may think and I am researching ways to save on heating costs. However, I have learned that I can call the heating company to have the heat (natural gas) shut off during the hot summer months so I don't have to pay a "delivery charge". Thats a stupid charge that they suck out of you even when you are not using heat. I consider myself sucked:

One of the biggest things to consider in a first year business is investing. Some guys like to take out a big loan from a bank and go all out and purchase everything they need prior to opening. That's well and good if the business-owner(s) are comfortable with the initial investment. Some business-owners will have partners or silent partners. That is cool too. But when you are a small business owner like me, I count every penny I put into the business--as well as every penny that comes out of it.

2011 saw many purchases from me that I thought would be beneficial to my clients. Typically, I inundate myself with research when contemplating a purchase for the facility. Once I find a product I want to purchase, I will Google the reviews for it from past customers; watch YouTube video reviews, make comparisons, and ask colleagues for their opinions. Albeit, some products you simply have to try out to really understand how their use can be implemented in your style of training.

I wrote a bunch of blogs over the course of the year regarding some "hit" and "miss" purchases for my training facility. You can check them out here: Part 1, Part 2, and Part 3. With today's post, I wanted to give you a summary of my best purchase of 2011 and my worst purchase of 2011.

Best Purchase of 2011

Without a doubt, my sled has been the best purchase. Although purchased in late 2010, it is the most widely used piece of equipment I have. Unlike the popular Prowler Sled, my sled is unique. Made by a bunch of motorcycle guys out in Arizona (think American Choppers), my sled is smaller and not as expensive. I paid roughly $150 (including shipping) and it has gotten the most exposure in my group training class and one-on-one sessions. Nothing against the Prowler, my sled is less-intimidating but looks are a bit deceiving. It delivers a punch to any training session, considering my clients are mostly categorized as the "general population"; they are not accustomed to pushing a 70-200 pound sled roughly 35 feet.

The majority of my clients sit all day in this position:

After a period of time and meeting some of my training benchmarks, I implement the sled into their workout.

And I get them into this position:

Nice? Total opposite of what their body is accustomed to. Not only does sled training position their bodies in full extension and get the entire hip complex involved (as opposed to being stationary for 8 hours), the client also gets to increase blood flow, oxygen consumption, and yes...a little lactic acid build up.

Worst Purchase of 2011

In a quest to find something to help my ladies learn how to pull their bodyweight, I looked for an apparatus that was versatile and portable. I didn't want a chin-up apparatus (because I have 2 already) and I didn't want to be restricted to only using the barbell fixed on the power-rack hooks for recline pulls (or inverted rows...whatever you want to call them). I liked the TRX for bodyweight rowing, but I wanted something with a more vertical challenge. The TRX was great for positioning the body at different angles to off-set the load (bodyweight), but it still challenging for clients that were not accustomed to the instability of the suspension trainer. I wanted something more stable, portable, and cost-effective. Enter the Lebert Equalizers.

Purchased for about $100 off of Amazon.com, I was excited at first to receive my Leberts and get them implemented into training. I soon discovered that there is probably only 2-3 good exercises that can be used with these portable "dip bars". I liked the Lebert Equalizers because, while on the floor, my clients can pull their bodies upwards with a neutral grip. I like the parallel position in this aspect, to save my clients' shoulders. Inverted rows on the barbell offer me only a palms up or down grip...nothing neutral--so that was a plus for the Leberts. But, after weeks of using them I began to realize that they move if tilted off-balance during use.

They are pretty steady, but positioning them correctly for each unique body type is key. Using them for dips is ...okay...I particularly don't like dips in my training programs, but now and then I add them into a group training class. And although, they are proclaimed to be a great "hurdle" and "ladder trainer" by the creator, I despise them for such. I prefer a speed/agility ladder for "ladder training" and banana steps for hurdles. I do like them for neutral grip push-ups. Instead of spending $10 on push-up bars, I use the Leberts for neutral grip push-ups.

Percentage-wise, the Lebert Rows are probably used 15-20% of the time; as opposed to the sled, which gets about 70-80% of use time. The beauty of the Internet, now things can be sold on eBay, Amazon, craigslist and so many other outlets. I don't look at it as a bad investment, but usage numbers have to be pretty high for the next tool purchased.

The "Act" of Exercise

2011-12-14T08:10:00.002-05:00

I have been training since 1990 with my first DP cement filled-plastic weight set. I joined my first commercial gym 2 years later and have never looked back. For close to 20 years, there hasn't been a week that hasn't gone by that I haven't thought about lifting weights, improving my body, or simply looking in the mirror and thinking "I need to workout".

But it hasn't always been so smoothly. Over the years, as my career developed and my goals changed; I wasn't always able to get into the gym and get a good workout in. There were times when I fell prey to laziness, poor time management, injuries, and poor choices. You would think that after 20 years, I should have a Greek god-like body forged --but I don't. I am strong(er) than the next guy...I am able to perform at a higher level than other guys, but I my physique is not chiseled; nor is it anything to brag about. Why is that? Shouldn't it be if I am going to be a representative in the fitness industry and make a living by it?

Simply put, training to me... is a frame of mind.

It is an "act" that belongs to me which I cherish and hold very close to me. That "act" is the ongoing pursuit of betterment--both physically, mentally---and lately, I would have to say spiritually. I didn't say pursuit to excellence...just betterment. Every day, every week, simply being better than the day before.

Over the years, I have run into many old gym buddies that I used to train with in the many gyms I have belonged to in over the years. One thing always seems to ring clear when I see them. They always tell me that "they don't workout as much anymore"...or "I don't have the time anymore".

How can this be?

I can only assume that they don't hold the "act" of exercise in the same light as I do. It's not a "frame of mind" to them. Betterment and self improvement are constants in my life. Just as the air I breath; when I awaken each day, I look for ways to better myself from the day before. Most people that exercise view the act of exercise as a tangible method to self-improvement. Something that they can touch, feel, and manipulate....

However, I view the act of exercise as intangible...something that cannot be touched or felt. Strange isn't it? Because most of you reading this will understand that exercise is something that can be felt or touched. But I look at a deeper and broader spectrum. Exercise is a "feeling"---or"emotion"---an antidote of life's experiences. There are things in life that occur that are beyond my control....but in the training gym, I have total control. And that makes me feel good.

Exercise can also be therapeutic. Stress wears me down. Stress is something that has to be contained. I don't believe you can really abolish it in life--as some level of stress must co-exist in adulthood.

However, like Barry Sanders...it cannot be stopped altogether; it can only be contained.

There are those that view exercise as a "means to an end"--they expect to achieve a result from it and then be done with it. These are the people that fail. In order to really reap the benefits of exercise; it must co-exist with you--as stress does. It must become the mundane that you experience daily. Because it is the very tool you will need for self-discovery, self-betterment, and self-introspection.

How the 'Do-Nothing' Approach Does Nothing for No One

2011-12-12T07:40:00.001-05:00

I am often asked, "why do so many personal trainers think they are physical therapists?" Scratching my head, I really wasn't aware that trainers were acting like physical therapists, although the two professions do sometimes meet in a gray area because both deal with human movement. One professional FIXES movement that is broken; whilst the other professional makes poor movement simply better. Two very distinguished roles in my opinion. Likewise, there are those in every profession that don't even do that...they actually do nothing.

There seems to be a "do nothing" approach in the health and medical fields. Doctors and other medical professionals become complacent and do the least amount of work for a patient.

Their answer is usually prescribing a drug to basically to shut a patient up and send them on their way.

In the fitness field, trainers tend to steer clear of looking deep into movement dysfunction and designing the proper progressive exercise program. This is in part to simply not knowing enough about certain aspects of fitness; and avoiding them altogether.

Think about it: how many times has a client approached you or a trainer with an injury, ailment, or new pain that you were unclear on how to approach, answer, or work around? Plenty of times....

The do-nothing approach gets nobody nowhere quick. The professional doesn't learn something and gain new experience; and the client/patient goes home with no answers. In the medical community, this is haphazardly controlled by big insurance companies that have a tight leash on doctors and strongly recommend a doctor funnel the amount of care they provide. Doctors have the schooling and knowledge to help patients. But sometimes, they simply do-nothing because doing nothing is easier and cheaper than doing something. However, in the fitness field, this is only funneled by ignorance.

Some trainers are simply not skilled enough to provide the very best service that they can. Therefore, they lack the confidence to work with people with certain limitations and pigeon-hole their customer base to people that are similar to their fitness level. Is there anything wrong with that? Not necessarily, but why limit yourself? Why strive for mediocrity? Why be paid to simply "tire" people out? Between you and me...ANYONE can tire someone out. My dog (on a good day) can tire me out.

So how do we develop the necessary skills to do-something; rather do nothing? Trainers are not held back by huge insurance companies peering over our shoulders; so we can provide optimal service with great care.

1.) Learn how to perform assessments. I know this is probably stressed upon alot lately; but it is true. Learn how to look at human movement with a keen eye for what doesn't flow right. Gray Cook's Functional Movement Screen is the most popular and helpful for trainers. It takes 7 key movements and helps the trainers score them based on a a pattern of efficiency. This is a vital tool for a trainer's business. Cook's newest book "Movement" digs deep into this topic and I won't be surprised if it becomes a standard text in collegiate bio-mechanics courses.

2.) Review human anatomy again and again. Remember the old song, "My hip bone is connected to my thigh bone..."? It is 100% true. Everything is connected and everything affects everything. Anatomy is something that most trainers learn in the beginning of their education or certification process; but then it is lost along the way because it is simply not used in their daily vocabulary. Bad mistake. Use it or lose it, bucko. And most trainers, have lost it along with their confidence. Whatever is needed to learn anatomy I strongly suggest you choose continuing education courses that emphasize human anatomy repeatedly so that you use it in your daily life.

3.) Learn from others. We tend to put ourselves on islands. I'm not sure if it is a "pride" thing or if it a lack of transparency, but some trainers do not like to reveal what their weakness are to peers. This is sadly a hole in your water bucket.

As professionals, we should really expand our knowledge base--not only through books, DVDs, and lectures--but also through interactive and communicate means. Learning from one another is still by far the best way to grow as a professional. On a personal note, I have been putting out educational workshop DVDs for about 5 years now. I don't think I came away from any workshop I have instructed without learning something new from one of the attendees.

The understanding that lack of exercise is the single most common denominator in the manifestation of diseases and most conditions is the driving force of all personal trainers. However, this understanding is not quite accepted by most trainers because they lack the knowledge to support it. Most are "too afraid" to explain to someone that a possible lack of stability in the scapula may contribute to their shoulder pain, or that simply mobilizing the hip joint can decrease lower back discomfort and possibly eliminate the pain altogether. We sometimes tend to not try things because we are not sure of ourselves because we lack some of the pieces to "make the picture".

Take this study for instance done in 1996:

A 20-yr-old female college basketball player suffered from a 7-month history of debilitating low back and left leg pain. Four previous independent physicians expressed diagnostic and therapeutic uncertainty. Bone scan, MRI, nerve conduction study, electromyography, CT, discogram and laboratory evaluation had all failed to identify the etiology of the problem. The patient was forced to discontinue basketball and drop out of college as a result of her spinal problem. Treatment by her prior physicians consisted of analgesics and prolonged bedrest.

BED REST....can you believe that? A do-nothing approach! This is the mindset of alot of trainers (and most doctors!) that lack the confidence in exercise programming because they lack knowledge in the human muscular system. The study goes on:

The patient underwent a functional restoration program consisting of isolated lumbar extensor progressive resistance exercise (PRE) on a MedX lumbar instrument, PRE to ancillary musculature, progressive aerobic exercise, static stretching and proprioceptive exercises. She showed a 368% increase in average lumbar isometric strength, 41% increase in isolated lumbar sagittal plane range of motion and decrease in pain. The patient returned to school after 8 wk of care; at 18-month check-up, she remained asymptomatic.

So what is the result of this study?

Functional restoration, even with uncertain diagnosis, can be effective in the resolution of chronic low back pain.

Isolated lumbar strengthening in the rehabilitation of chronic low back pain.

Interview with Craig Ballantyne

2011-12-08T08:20:00.000-05:00

Personally, when I think of interval training or high intensity interval training, I think of Craig Ballantyne. Before it was “cool” to say HIIT, or before it became popular to hit some sprints, Craig had a product that redefined how to approach fat loss. Turbulence Training…have you heard of it?

The fact of the matter is there is still an abundance of ignorance that lingers in fitness centers. New facilities open and overstock the floor with treadmill after treadmill or elliptical after elliptical. They accommodate those cardio machines with flat screen TV’s, bottle holders, and fans. Truth is, fat loss does not have to be the long, monotonous and boring task as many gym-goers continue to believe. Craig Ballantyne’s entire business focuses on getting the most out of every workout with maximum effort and minimum time used. The real way to burn fat.

I had a chance to interview Craig Ballantyne and here are some of his thoughts:

JOHN: Craig, everyone knows you as the guy that developed "Turbulence Training"--your highly popular and effective program for fat loss and optimum conditioning. Before this phenomenal product, can you tell us how did you get involved in the fitness field?

Craig: "Like most folks in the fitness industry, I played a lot of sports when I was younger. That led to weight training. From there, I realized I wanted to be a strength coach in professional sports - specifically the National Hockey League.

So I went to school for Kinesiology, which then led to a Master's Degree in Exercise Physiology. Along the way I realized that all top NHL Strength Coaches had Master's Degrees and were Certified Strength And Conditioning Specialists (CSCS) so I got those too.

I started training people professionally in 1996 or 97, and was training friends of mine even back in high school when I was more into bodybuilding.

Eventually I finished my Master's Degree in Exercise Physiology in 2000, but I started my first online email newsletter in 1999 - even though I didn't have a website.

At first I was training young athletes, along with men and women for fat loss. Then I started working with Men's Health in 2000. That led to a much greater focus on working with busy people - men and women - who needed results fast, and so I slowly moved away from training young athletes - although I still worked with Canadian national rugby players up until 2005.

JOHN: What crucial mistake do people make when they decide to undergo a program such as yours or any other?

Craig: "No matter what the program, most people make the mistake of not putting enough emphasis on their nutrition. I'll be the first to admit that diet is more important than exercise - and I've even made some goofy youtube videos to demonstrate the point - but too many folks think they can just eat the same way they always have as long as they start some type of exercise program.

Unfortunately, that just doesn't work, as any overweight marathon runner can tell you. And even when folks use Turbulence Training, their results don't skyrocket until they finally take their nutrition seriously."

JOHN: Nutrition is usually the culprit when results are not achieved. In your opinion, how effective is keeping a food diary for clients or is there a more efficient way to control dietary intake?

Craig: "A food diary works. Research reported in Men's Health (don't have exact reference) found that folks who used a food diary lost 3.5 pounds more than folks who didn't.

But while I like the food diary, at the same time I'm all about making the fat loss process as seamless as possible to fit into real life. So expecting someone to use a food diary everyday for months on end is impractical.

So here's what I do...I ask that folks struggling with their nutrition dedicate at least 7 days to the task of using a food diary.

This identifies more than just the basics of calories, protein, etc. It really helps to identify trouble spots, where they "break down" and binge eat, and where they engage in mindless eating (i.e. shoveling in the cookies after work).

Most clients would tell me they were sticking to 90% compliance, but after doing a food diary with them we found out they were only at 80% and they were also eating 2 cookies every day after work or a half bag of chips at night.

A food diary is often an eye-opener, and a lot of clients need that - especially when they are getting started."

JOHN: Let's talk personal training for a second. In your opinion, how much of being a great personal trainer is natural talent in people skills and program dissemination, and how much of it is knowledge acquired through research, schooling, and the certifying process?

Craig: "Well, I suppose the term "great personal trainer" is highly subjective. Personally I think I'm pretty good, but I've been fired by clients because I wouldn't let them talk to me while they were doing an exercise and because I demanded strict form. So those folks probably would say a great personal trainer is someone they can have a conversation with while they do half-reps of every exercise.

But in my opinion, a great personal trainer starts by having a strong formal education - or else has spent years acquiring an equivalent formal education on their own.

I'm biased to the formal education route because my university professors were Drs. Sale, MacDougall, and Tarnopolsky (and a great trainer should recognize those names).

The best "training books" I ever bought were my 2nd year and 4th year university exercise physiology notes. These have been priceless. In my opinion, once you have a strong understanding of anatomy and physiology, you'll never get fooled by fads and gimmicks - unlike the mediocre trainer who jumps from one to the next.

Plus I've traveled to see Dr. Stu McGill in person (his books are mandatory reading if you want to be called a great personal trainer), and I still do hours of scientific reading each week.

That said, you clearly also need a lot of other skills and experiences to be a great trainer - these days, a great trainer needs to be able to work almost on par with rehab professionals - such as chiros and physios. The more you know about rehab, the better a trainer you will be. To be honest, this is my biggest weakness but I'm studying with a few chiros and PTs to get better.

People skills are generally over-rated, unless you're completely off the wall. Just follow the golden rule and understand that everyone's different, everyone has good and bad days, and be flexible enough to adapt to that. The number of trainers with bad training skills outnumber the trainers with bad people skills by 20 to 1 (or more).

More important than people skills is the ability to exercise good judgement and common sense...I mean there were exercises I knew at the uneducated age of 16 to be a waste of time that I still see certified trainers have their clients do today.

Personal training is not rocket science. It's just takes a simple understanding of anatomy, physiology, and psychology to help get clients what they want and need."

JOHN: Today, we see many trainers try their hand at online marketing. It seems the trend is to outwit the consumer by portraying to be an experienced professional capable of putting out quality products-but it is undermined by the "quick cash" adage and quality flies out the window. What is your advice to the fitness professional eager to create a product and sell it online. What steps would you prefer they follow?

Craig: "It's pretty simple. The product should be safe and effective, and the trainer must be able to back up the claims that are made. Similar to in-person training."

JOHN: It seems that trainers nowadays are more concerned about simply "tiring clients" out by creating programs that include basic metabolic drills without proper supervision or cues. Most programs-- especially those performed in groups--lack any assessment or effective coaching of lifts. What are your views on this?

Craig: "I agree, this approach is popular these days. I don't really know what else to say other than a good trainer should simply know that form is always important, and that there is a time and a place for many types of training in a program - it doesn't have to be all hard-core all the time.

Let's go back to what I said at the start of the interview - that most fat loss results come from nutrition. That means we don't have to "kill" the client all the time.

It's also important to look at training for what it is at the simplest level - it's a stimulus put on the body in order to get a desired adaptation.

So each client/bootcamper should be addressed with the most appropriate stimulus that will deliver the maximum amount of positive adaptation.

A good trainer will know how to do that while at the same time providing a peak experience for the client."

JOHN: What is the best exercise that people are NOT doing, and should be?

Craig: a) Split squats - Yes, I know, a staple among good trainers, but I suggest this one because the forward lunge is over-used. Beginners should master the split squat (using a wall for balance while mastering bodyweight) and then move on to reverse lunges, and then finally to forward lunges. It is a bad idea to prescribe forward lunges to an uncoordinated overweight beginner, but I see that every day in the gym. Master the split squat first.

b) Rowing exercises with increased range of motion in scapula retraction - For example, instead of doing seated rows with the V-grip handle, use the rope extension instead and you can get extra range of motion. Alternatively, a chest supported 2-arm dumbbell row on an incline bench will accomplish this.

Those are just two, but for general advice, I suggest everyone take a look at their program and see if they can simplify it, rather than making it more complicated. You can probably cut down on the amount of time you train if you stick to the basics." [END]

Why My Weaknesses Are My Strengths

2011-12-05T10:12:00.000-05:00

One of my all-time favorite movies is "8 Mile"-- you know the one that Eminem stars in. Supposedly, its a pseudo-biography of his life when he was a youngster growing up in Detroit spending his nights rapping in "rap battles" and trying to make it to the top of the rap (now called hip-hop) world.Trust me, I'm a rock and roll/heavy metal fan--but some old-school rap music can give me goosebumps and fire me up before a workout too. Eminem is one of today's better rap artists and I like this motion picture for a variety of reasons.

If you have seen the movie--which came out in 2002--there is a great message in the plot. I'm the last movie critic you'll find; so I won't go into detail much about the plot. In a nutshell, its about a rapper trying to make it big by participating in these "rap battles". These "rap battles" are impromptu rap songs that pin competitors against each other. Basically, each rapper sounds off on a competitor exploiting their weaknesses and targeting negative comments to defame each competitor's character simply to win the contest. This is all performed in front of a large club audience, that at times, can be very unforgiving.

But there is a great message in one scene. You see, Eminem comes from a poverty stricken home; doesn't work a great job; and loses many of these battles. In a world dominated by black rappers, Eminem is white and not completely accepted as a legitimate rap artist. Obviously, his weakness are lucrative weapons to his competitors. His competitors want to expose his weaknesses and use them against Eminem. But in a turn of events, Eminem exposes his own weaknesses to the audience; baffling his competition and leaving them with little to no rebuttal. Here is the scene: (the rap battle starts at about the 1:21 min. mark)

Okay, so the movie is not up there with Godfather or Goodfellas, but this scene really inspired me when I first saw it and I believe can be helpful for anyone in the fitness industry. How so?

Today, many fitness professional tend to feel that they need to know everything. They feel they need to have the answer to every question--from yoga, diet, prenatal fitness, and Olympic Lifting. Many trainers put an enormous amount of pressure on themselves to know everything. In an act to serve as many people as possible, we tend to spread ourselves out too thin, and ultimately, become useless to many.

We feel that the impression we project of knowing the most, will identify us as the ultimate information booth. And for some, becoming the "information booth of fitness" seems to be the identity we seek satisfaction from. Truth be told, many trainers are not proficient in every aspect of fitness. You can't be. You cannot be great at everything. You have to specialize in certain areas (plural) and be good at what you do.

Kettlebells

Why am I telling you this? Simple. Expose your weaknesses early and you will be respected and maybe gain a few more clients. Let me expose some of mine. For instance, I don't know jack about kettelbells. Nothing. Zip. I never write about kettelbell training and I never incorporate them into my clients' programs. Why? Because I simply don't know enough about them. I didn't receive enough formal training using kettlebells and I don't seem interested enough to start. Understanding my position on that, I am not comfortable using a tool that I am not entirely familiar with in my sessions. When I am approached by prospective clients and they ask me if I use kettlebells, I simply respond with an honest answer: "No, I don't use kettlebells at all".

Now, some trainers would be fearful that a customer would walk out the door if they divulged in their shortcomings. Personally, I've experienced that fear and apprehension. Maybe some customers would walk out the door. But this is an opportunity for you--the trainer--to focus on your strengths and how they can help your client.

TRX Suspension

Here's another example: I seldom use the TRX Suspension Trainer. I use it sometimes for 2 exercises, but I don't make it an integral part of any client's program. It looks cool. It's a hot fitness tool on the market. But, I don't feel that I need to have every client of mine on a suspension trainer because I know that most of them can succeed without it. I admit, I did not receive formal training on the TRX. I probably should--but the basic DVD that accompanies the TRX package was enough for me. However, my ignorance of this tool limits my ability to use it in my programs more often. Does it hurt me? Nope. But can you imagine a trainer feeling the need to be proficient at bodyweight suspension training, even if his clients are all predominately overweight or nearing obese levels? Yes.

Olympic Lifts

Here's another weakness of mine. I've never been technically sound at performing Olympic lifts. I learned very briefly in college how to perform a hang clean--but I sicked at it and it simply looked like a big forearm exercise. Years later, I attempted barbell snatches. Didn't look pretty and almost knocked out some of my teeth. Not good. I probably should have sought out some formal training in Olympic Lifts from a qualified USWA or CSCS coach, but I've realized over the years that the clients I work with don't need that style of training to succeed at their goals--at this time.

So why am I telling you this? Obviously, I have some weaknesses that can and should be addressed. It is evident that the learning process for me never ends--even after 13 years in the business. My weaknesses help me keep things in perspective in this field. They keep me sharp and give me a scale to measure my ability to others.

So why do many fitness professionals feel the need to know everything? That is an enormous amount of pressure to have simply to fear telling someone that you don't know the answer to a question. Referring clients to specialists is a positive aid to both the client and the trainer because it shows that you care enough about your client to get the proper care from the proper source; and that you are being genuine with them. Being genuine can award you with a ton of respect because it takes a small amount of (--dare I say--) courage to be transparent.

Here are some moments when exploiting your weaknesses can be beneficial for you:

Show that you care BEFORE you show them how much you know. In this industry, it is filled with numerous experts. Nowadays, with the Internet, everyone is an expert. Naturally, you cannot show people that you care online, you can only show them how much you know. Therefore, we have been saturated with experts online instead of Samaritans. I will tell you from experience, that coming across as a caring person will be much more effective than reciting the components of the Kreb's Cycle to your client. In person interaction is the strongest tool that can be used to express your intentions. that is why it is easier to show someone you care with a simply hand on the shoulder, light touch on the back, and a subtle head nod in affirmation. When your client feels your genuine care for their well-being and goal attainment; your inexperience with a certain modality will be forgotten.

Be upfront without being confrontational. Most fitness professionals become agitated when they are asked about something they do not have familiarity with. They may become stand-off-ish and defensive. This may be a natural response, but it is a open glass portal to how the professional feels about their own capability. Lack of confidence plays a big role in how we react when we are asked about something we are not proficient. However, it is important to talk about what you can provide to the client through means that you are comfortable with and has worked for you well in the past. For instance, I don't work with many young high-school football players and this past summer I was approached by two teens that wanted my training services. They wanted me to help them with their Olympic Lifts. As I stated earlier in this post, I don't have much experience with Oly Lifts and I wanted to be upfront with the gentlemen that my facility doesn't house platforms and coaching that can help them in that area. I hated to lose the business, but I made sure to focus on what I can provide for them that CAN help and mention a few coaches that can help in the area. They were appreciative of my honesty and within 3 weeks, they had referred two of their relatives to me. Why? It was the impression I left on them. Deceitfulness could have helped me get a few more dollars in for the month; but I chose to direct them to a more appropriate resource that paid me back in the end. To the two teens (receiver); they interpreted my actions as a caring professional looking out for their best interest even if I cannot be the provider of it.

Message here? Don't be afraid to refer out to others; admit you don't know an answer; and feel that you need to be an expert.

How a Chubby Trainer Became the "Go-To" Guy Among Dozens of Hardbodies

2011-11-28T09:12:00.000-05:00

The world today is full of short cuts. Not that its never been, but over the past few years businesses and marketing have aimed to sell consumers on short cuts. People want to get things quickly. Blame it on technology for making society less patient. today, we want food cooked and prepared quicker...we want the Internet to be quicker....we want to lose fat quicker...and the list goes on and on.

We tend to forget what it takes to go from point A to point B. We are only concerned about results and how those results inherently affect us. Nevertheless, its the process of getting to each point that defines who we are. I wish I can tell you that I subscribed to all the money-making newsletters and attended all the weekend mastermind meetings learning all the "secrets" to making $100,000 in less than 3 weeks. But I didn't. I was too stubborn. Still am. However, I will tell you a personal story of how I became a respectable trainer among my peers and clients.

Back in 2002, I was hired as a personal trainer for Golds Gym. I had already been in the field for a couple of years and wanted to work for a commercial gym. To me, Gold's Gym was the ultimate commercial gym. It was the "mecca" in California. I had grown up watching "Pumping Iron" and seeing Arnold work out at Gold's Gym Venice was awesome. My Gold's Gym had expanded into a new building with over 38,000 square feet of exercise space and all new equipment. The gym was busy everyday. The personal training department was pulling in around $9,000 monthly and selling supplements in-house. As a trainer for Golds Gym, I was excited to go into work everyday and be around people that "got it". I loved hearing the weights clank each day or hearing the blender make delicious protein shakes. I loved the people I worked for. The management team was old-school. They believed people should be deadlifting, using alot of weight, and wearing skin-tight clothes. It made the atmosphere very energetic.

I was among 6 other trainers. The other trainers were gym-rats. These guys and gals looked like they were carved out of stone. They were laden with rock-hard abs, 16-inch arms, and jaw lines that can make a railroad tracks bend. And me...? I was a broad-contoured weight-lifter that looked...hmmm...soft. I was strong. I remember after my initial interview I was asked if I wanted to get a workout in on the gym floor simply to get a taste of the environment. I agreed and hit the gym floor on a Monday night at 5 PM. I was hitting the incline bench with 225 for reps and getting some stares from the regulars. I introduced myself to some of the members and told them I was going to be a new trainer on staff. Without hesitation, the eye-brows crinkled and I got the body scan (look up/look down). So, I was under some heavy pressure going in.

I wasn't reluctant to market myself. I was confident going in that I was capable of helping people with exercise. After all, I had worked in two organizations prior to Golds Gym and had already trained close to 100 clients. I remember finding a huge 5x8 foot bulletin board on the gym floor that was empty. I asked the management if I can use it to market myself. With their approval, I went balls to the wall. I pinned a huge head-shot including a large font bio of myself. During the busiest times, I would watch members read my bio in between sets and then walk by me to greet me. The other trainers were busy on the floor most of the time and I don't think liked my bold move. They were thinking, "how is this chubby guy going to come in here and try to outshine us?". Truth was...that was my strategy.

In talking with the other trainers, I knew they had only an ounce of knowledge that I had. They were big, tan, and had gelled hair, but they knew squat (not the exercise). I was a relentless reader. I had just obtained my certification from National Academy of Sports Medicine (NASM) and was in the middle of reading Essentials of Strength & Conditioning by the National Strength & Conditioning Association. I was reading books constantly in between appointments. Books that I probably didn't need to read--especially "Essentials..." by the NSCA. I remember, one of the trainers had seen me reading it and asked me if I was studying for the certification. I replied, "No, I'm just reading it". I got a funny look and was kind of brushed off. He was probably thinking: "What an idiot. Reading books even though he doesn't need to".

Here I was, the new trainer on the scene and probably not looking like I should be accepting people's money to help them exercise. But, the more I began talking with members and giving them advice; word was spreading that this chubby trainer actually knew what he was talking about. I would walk onto the gym floor and help people, correct their form, and demonstrate different exercises. As I helped one gym member on the floor, five more were watching me from the treadmills. Soon enough, the other staff trainers were watching me while they counted their reps for their bored clients. When I obtained my first paying client, word began to spread and I was getting new sign-ups daily.

You know I wasn't gimmicky.

The other trainers were loud, boisterous and down-right obnoxious at times. They were pretty confident in their physiques as they constantly flashed their 6-pack abs in front of me. They were cheerleaders. At times, they would try and sabotage a consultation I was giving to a prospective member by flashing their abs, or posing with a huge peaked bicep. But I held strong. Members like me because I was down-to-earth. I was empathetic and knowledgeable. They felt comfortable around me because I didn't seem intimidating or didn't make them feel "smaller". They looked to me as a resource. My consultations also contained some basic fitness testing. Back then, I was conducting the Sit and Reach Test, Push-Up Test, and Bent-Knee Curl Up Test with everyone. And you know what? They loved it. Today, those tests may be an after-thought, but the time I spent with propsective members was actually building my value. No other staff trainer was doing that stuff with clients and when I was seen doing it; members were equating VALUE next to my name. Soon after, I was getting respect on the gym floor by many of the big meat-heads--many of which have become my friends.

My Rise

After about 8 months, I was promoted to fitness director. Here I was sitting in my own office, when weeks earlier I was conducting all my consultations on the gym floor while sitting on a bench. Now, I had an office with computer, files, and Internet. The other trainers were sharing another room. I had won some over. Half of the staff trainers liked me because they realized what my clients already knew: I was real and I knew my shit. The other trainers that didn't like me soon fizzled out and were terminated simply because their numbers were falling monthly. I was hiring new trainers; attending meetings with management; organizing weight-loss contests; meeting with supplement vendors, conducting in-house education seminars, and training clients. I was busy. One day, I was approached by some people from ESPN2 to provide an interview regarding youth fitness. I was a little taken back. They had heard from members that I was the fitness director and the "best guy Golds has on staff" and asked me to sit for 20 minutes to provide a little info for a segment they were doing on local sports. Without much prep, I sat on the gym floor and answered their questions as best I could:

Here I was... the damn fitness director who had started out as the chubbiest trainer on staff, was left on my own, and eventually out-selling every trainer on staff. Not because I was a good talker--but because people were comfortable opening their wallets for me. It came down to trust and genuineness.

So how did I achieve this in a year?

1.) I worked my ass off. I loved working in a commercial gym. As a trainer, I felt like I was on a "stage" every time I was on the floor with a client. After I finished with a client, I would remain on the floor to make myself available for anyone.

2.) I didn't hide in the office. Most trainers that are introverted or hate striking up conversations will sit in an office navigating the Internet or texting on their phone. Not me, I was on the floor walking around. I was refining my communication skills each time I stepped foot in the door. You cannot be afraid to talk to people. Surely, at first it is awkward, but when you begin to make friends with many gym goers it becomes easier and easier. I would keep conversations short. If they were not needing my help and simply conversing with me about the game last night, I kept the discussion short and my eyes moving on what was going on around me.

3.) I took initiative I didn't sit around and wait for clients to fall into my lap. I knew it wasn't going to happen--especially when I didn't look like an Adonis. So I had to share with people other parts of me that would sell them--mainly my personality and the information I knew. It helped that I wasn't afraid to walk the gym floor and demonstrate exercises that didn't make me look pretty. I didn't care. I wanted to teach people exercises that were beneficial for them--not what made me look pretty. In retrospect, I think people saw that I was willing to put effort in helping them, in front of making me look good. For instance, one day I was showing someone how to perform hanging ab raises. You know, the kind where you use straps under your elbows and hang from a bar; then you lift your knees up to your torso. Here I was...the chubbiest trainer...showing a young muscle-head how to perform an exercise that he can easily kick my ass in. Which he did of course; but he was more impressed with the fact that I gave him 10 minutes of my time and helped him learn a new exercise. I bumped into him years later and he was still remarked by my professionalism and the time I gave him. That impression lasted longer than his 6-pack abs.

4.) I invested in expanding my mind, not my wallet. Around that time, many online fitness marketers were blowing up. I won't mention names because I know at least one will come to your minds. I was on fitness forums debating exercise programming, reading the newest fitness books, and checking out the latest fitness websites. I wasn't worried about making money with an online website. I was winning the respect of my peers. I was motivated on justifying my passion for fitness, money spent on education, and hours put into the gym. I still feel the same way today. Many trainers are too caught up in striking huge paychecks or counting revenue. I stuck to the basics. Learning more enabled me to provide more. Period.

5.) I believed in myself. I guess it all starts with that right? In a field where you are judged first by your cover; I was already pinned against the wall. I knew what my weaknesses were and I dedicated my efforts to making my strengths stronger. With that hardwork, I grew more and more confident in my ability and it showed. Testimonials, referrals, background checks, word-of-mouth....I got them all. Its didn't happen over night...but it happened and I am glad that I received no hand outs because of it.

When People Don't Understand What You Do

2011-11-23T07:38:00.000-05:00

I am always cautious to tell people I don't know or meet what I do professionally. When asked what I do for a living, I tend to cringe inside. My response is always, "I am a trainer". After the weird looks and stare down from my head to toes; the next question gives me stomach pains like I swallowed a fistful of nails:

"Does that mean you watch people while they workout?"

Hmmm...if I wanted to relate to that assumption literally, I guess it would mean that I stand there and simply watch gym goer's populate the floor while they exercise.

This takes me back to a day when I was approached by a prospective client that was interested in my services. As I always do, I asked some questions to assess if she is the right person to be a client of mine.

I asked her what her goals were; what is her history of exercise is; and what types of activities does she participate in now.

Mind you, I always investigate their intentions before I even get into my script on the benefits vs. fee. She looked at me dumbfounded and replied, "I just want someone to watch me as I workout".

My eyebrows crinkled like flavor of a crinkle and I squinted my eyes like Clint Eastwood.

I replied, "What do you mean?"

She answered, "Well, I want to have you there to watch me as I do the exercises...to make sure I am doing them correctly. I don't want to get hurt or anything."

Immediately, I laughed inside my head. Then I became offended. She was requesting that I play caddy with her and accompany her from machine to machine and simply count reps and supervise.

As much as I wanted to help this woman, it became apparent to me that:

A: She is unaware what my job description is.

B: She is not ready to work hard.

C: She is not prepared to work with someone like me.

So I looked at the woman and said, "Unfortunately, at this time I have a schedule full of clients in the midst of attaining their goals and accomplishing things that they never thought were possible. Because so many clients have awarded me such accolades, it has made me a very busy man. I'm sorry I don't have any session openings available at this time. If you want to get started sooner rather than later, I can refer you to a trainer that I feel is more than qualified to supervise you during workouts and get you to where you want to go. Would you like that?"

A word to other trainers: It is OKAY to refuse to work with a client. During your investigative phase of rapport building, if you feel a person fails to meet your requirements to fully benefit from your services, then you should pass them along to someone else. Every trainer should have a set of standards that they should require of all prospective clients. Because as you will find in this profession, the client makes the trainer.

As much as it is hard to understand, the product makes the seller. In this case, the client makes the trainer. Those clients that are willing to put in the hardwork, commitment, and eat well ; are the ones that will achieve the results that they seek faster.

Adding Life to Our Years

2011-11-21T06:32:00.006-05:00

I am often struck by the difference in life goals with different aged clients. Some days I am helping a young 19 year old college squash player improve her lateral explosiveness; and other days I am simply helping out an 80 year old grip odd objects with ease. It brings me back to my very first public health lecture in college. The genesis of that lecture was based around two hard incomparable facts: humans want to live disease free and we don't want to die soon.

In order to understand those facts; I am often perplexed by society's response or lack of response, to personal health maintenance. It saddens me how many of us do not take responsibility for our own health and lack the energy to be PROACTIVE in regards to taking care of ourselves. It seems many of us have become very REACTIVE in this age of prescription pills, frequent doctor visits, and overuse of over-the-counter medications.

How do we add more life to our years? First we must understand that when gains in life expectancy are greater than gains in healthy life expectancy, we may experience more years in poor health--rather than more years in quality health. And simply living longer does not guarantee that there will be no consequences for poor lifestyle choices. Here are 6 points to consider:

Mortality vs. Longevity - The healthier we live and the better lifestyle choices we make increase our chances of living a long life. That is only step one. The kind of long life we live is step two.

Morbidity vs. Health - Simply living a long life doesn't mean we will live a healthier life. Understanding that living a long life means living independently and fully functional. Being in the best health that one can be will ensure that life's enjoyment will be experienced later in life.

Life Span vs. Health Span - Our lives are a conglomerate of choices. We can live our lives with purposeful-ness -- taking action to maintain a healthy lifestyle, healthy diet, and partake in physical activity...OR we can allow life to live us. The latter choice ensures that we lose every bit of control and lose our ability to plan ahead.

Disabled vs. Functional - On our way to aging we must maintain the functionality that has allowed us to venture through life. Maintaining the ability to function in all activities of daily living ensures that we will enjoy life to our fullest capacity and not just "wait around" to die.

Dependent vs. Independent - Strong individuals are mostly independent. Why? Because strength ensures control and the ability to be independent makes certain that age does not affect one's attitude and outlook on life.

Fighting the "Creep" Within Us All

2011-11-18T09:56:00.000-05:00

Many of my incoming clients always complain of a "pain" they feel when they sit for long periods of time. Many experience an achy feeling in their neck, traps, mid-back, and low-back. When they get out of their chair, they feel that same achy feeling in their hips, front thighs, and lower backs. I would say that 90% of my clientèle has described the same feeling to me upon meeting for the first time, and out of those 90% at least 80% sit for long periods of time--whether it is at a desk job or simply in front of the TV or computer.

That "pain" is what a small group of fitness professionals have coined "creep". I like the term creep because that is exactly what it does...it begins to CREEP up on you. But what exactly is creeping up on you? For starters, if you are sitting for long periods--as in a desk job staring at a computer--chances are you have been doing it for a while. In time, the muscles responsible for your seated posture become fatigued in static positions. Depending on your seated position, muscle groups remain in constant shortened lengths and isometrically, they begin to fatigue or the fascia that surrounds them becomes irritable. For instance, if you sit slumped in your chair the erector muscles [of the back] do not contract as if you were sitting upright. These muscles become weakened and the upper trapezius become overly tight from taking on the bulk of isometric contraction. Think about it: your head weighs around 9 pounds. If you are slumped over your shoulders staring at a computer monitor, the traps are contracted constantly in order to keep your head from nodding forward (hitting the screen). These muscles, along with the muscles of the neck (preferably the splenius) become stiff from being shortened for long periods. the erector muscles run along each side of the spine. They become fatigued because they are in a state of constant stretch.

Static posture means your body "freezes" into certain positions because the musculature framework has become accustomed to the position or shape your body has been in for a period of time. Walk into any major company or speak to any secretary whom has done their job for over 5 years. Look at their chair. You will see two things:

1.) a beat up chair that they love and do not want to get rid of because...

2.) it has become the shape of their buttocks and body

Will a new chair or ergonomics program help with combating the discomfort of creep? In the short-term, yes it will simply because a corrected posture in a new ergonomic chair will force spastic muscles to relax because support is provided by the form of the new chair (or set up). However, as gravity continues to pound on the body vertically, muscles will eventually tire and become shortened. If the victim is overweight, a non-exerciser, and older aged, chances are the new ergonomic chair will only provide temporary relief.

Prolonged static seated postures have a tendency to cause joint adhesiveness, shortened muscles, and poor fascia /tissue quality. More specifically, it can cause the following:

1.) Shortened hip flexors
2.) Shortened/weak and tight psoas
3.) Tight/weak spinal erectors
4.) Shortened upper traps
5.) Weakened/lengthened middle and lower traps
6.) Shortened pectorals
7.) Tight/weak cervical flexors
8.) Shortened/weak calves
9.) Weakened abdominals and phasic musculature
10.) Tight forearm flexors and weak extensors

So what can one do to combat "creep"? Creep is actually a great warning signal. When you feel it it, what do most people do? They either rub it with a free hand, stand up or fidget. Those are perfect temporary remedies one can perform while in the office. A sound exercise program preceded by a postural and muscular assessment would be the ideal solution; however, creep needs to be fought on a daily and hourly basis. The best way to combat creep is to plan to move around and fidget several times an hour before the actual "warning signal" is fired off by the body. Studies show that simply moving your body positions can help stave off any pain and discomfort felt in joints from sitting.

Here is an easy, albeit temporary solution for keeping creep at wayside. I recommend to my clients that have desk jobs to simply perform this movement/stretch at least 4 times per hour.

Once in the gym, combating creep is not finished. Since we spend a majority of our day in a forward flexed position, we need to place our bodies in a forced extended position. This next drill is using a medicine ball and really calls on the client to be supervised and progressed with prerequisite exercises like planks, bridges, and some static stretching.

Creep is a cumulative bashing on our bodies. It is subtle and sometimes tolerable; however, it damages the body with series after series of neglect and improper attention. When you feel the "warning signal", make sure you MOVE, FIDGET, and STRETCH.