John Izzo's Trainer Advice Blog

WHO IS THE TOUGHEST CLIENT TO TRAIN?

2014-03-05T12:56:00.001-05:00

I am often asked who I consider to be the toughest client to train. I am usually asked by my students who are made up on exercise enthusiasts that are entering the field and want a leg up on who they may encounter to be a challenge with exercise programming. I am also asked my blog readers that seek similarities in our "war stories" regarding client participation.

I think back to the many, many different clients I have trained in over 14 years and 5 different facilities (including my own)...and I never really thought about who stood as a challenge to train until now. Was it the paraplegic who is embedded in a wheelchair? At the time, I wasn't sure why Paul felt that he should join a gym and continue his pre-accident workouts, but he taught me a few lessons. Why don't I consider him a tough client to train? Because he was a motivated fellow and I just needed some creativity on my part. He met his own set of challenges daily and our training together was minuscule compared to what he tackled everyday. So, no..he wasn't tough to train.

Was it the narcissistic CEO of Hartford's largest insurance companies? No...it wasn't him either. Although, Mr. Gheema was intimidating in stature and not very talkative, he was a "go-getter" and managed his time through a calendar and executive assistant. His sessions were booked through her and he simply reported to me at lunch time. He did what I told him to do and loved the different challenges I set for him 3x per week. So, no..he wasn't tough to train.

Was it the 93-year old blind woman? She was a treat to train. Although Mrs. Johnson was very limited in her capabilities, it was her ambition and fortitude that was limitless. Her style of training was different from others and I approached her with patience, sensitivity and care. She was routine-driven and our time spent training was a growing lesson for me. When she past away, I knew I had lost a good teacher in my life. So, no...she wasn't tough to train.

Was it the cancer-striken housewife that came to sessions even after her chemo-therapy treatments? There were plenty of times, I can remember Mary didn't feel up to training but she insisted that we keep going. Even when she knew I was regressing exercises and making them easy, she would scold me and ask me to keep things "as they were". At times, she would adjust her wig in my presence and cough violently, but she was a trooper that only made me work harder to see her get through every session. She lost her battle 2 years later, but I knew--that second to her family--she fought a good fight. So, no...she wasn't tough to train.

So who was the toughest client to train???

In all my years, the toughest client to train has been the regular guy or gal that is lazy, inconsistent and looking for a "quick fix". The client that needs to be entertained to forget they are exercising. The client that needs to be lured into exercises by saying things like, "we'll go slow" or "we'll only do it this one time"...or "just give me 6 reps (instead of the intended 10). This is the client that is has no self-motivation or willingness to empower themselves with the God-given gifts that they already have.

This is the client that becomes his/her own worst enemy. The client that inconsistently trains but consistently eats more than he should. This is the client that doesn't realize that the bigger picture is a life 15-20, 30 years down the road but only focuses on the now. This is the client that is toughest to train.... If you enjoyed this post, please share it and make your comments below telling of your toughest clients to train.

Version 2.0 Interview with Eric Cressey

2013-10-19T10:49:00.000-04:00

I interviewed Eric Cressey in 2011. That interview can be found HERE. For those of you that don't know who Eric is, he is probably the smartest guy in the strength & conditioning field that is under the age of 35. I met Eric about a year and a half ago at a seminar, and was blown away with his presentation. Its been 2 years since I last interviewed Eric. At the time he had his first book published and released and has expanded his business. Along with many, many other attributes that he has accomplished in just the last two years, he has also managed to put out some awesome products. To put it bluntly....Eric's puts out some great products that really...I mean, really benefits the fitness professional, exerciser and overall end-user. When I get a chance to ask Eric some questions for an interview, I know its going to be good. I get something out of it and I know you (the reader) will get something out of it. Check it out:

JOHN: Ten years ago, assessments were something not many trainers were conducting. Today, assessments have become the backbone of any exercise program and more trainers are refining their skills with certain assessments. However, can you tell us where you think some trainers can go wrong or trip up in the assessment process?

ERIC: I think there are three big mistakes I see.

First, an assessment needs to be specific to the individual. It’s silly to do a VO2max test on a powerlifter, just like it’d be silly (and absurdly dangerous) to do a one-rep max squat assessment on a post-rehab hip replacement client. At the end of the day, people need to realize that an assessment is in place to give you the information you need to write an effective program and learn which coaching cues will work best for that individual. It’s not just in place so that you can say you did an assessment!

Second, I think many trainers make the mistake of allowing the assessment to last far too long. I’m amazed that there are people who spend in excess of an hour assessing a new client; if it takes you that long, then you need a more efficient assessment approach. Additionally, every minute you spend assessing is a minute that you aren’t training clients and getting them closer to their goals.

Third, I think some people need to put a different spin on how they use their assessments. It should be something that educates and motivates new clients on how much you’re going to help them, not something that brings them down a peg as you point out everything that is wrong with them. An assessment should not put up a wall between you and a client; it should help to create a bond based on your willingness and ability to help that individual. Of course, there are several other mistakes folks can make, but these are the first three that come to mind.

JOHN: What may be optimal performance for a baseball player or a football player may not be considered optimal for a general population client. How would you define "optimal performance" for a regular Joe Schmoe that works 9-5 and drives a minivan to and from soccer games every week?

ERIC: I think it’s very simple: can these people do the things that they want to do on a daily basis – and without pain? It sounds like a very basic answer, but the truth is that most general fitness folks don’t have incredibly lofty performance goals. They want to be able to carry their kids without back pain, or play catch with those same kids without shoulder pain. Maybe they want the stamina to take part in a family hike, or just enough to get through long days without feeling exhausted and beaten-down by 5pm. Still, we can use a ton of the same exercises with these folks that we use with athletic populations, as there are right and wrong ways to move. However, other variations – frequency, duration, intensity, volume – need to be modified to give the general population folks what they need.

JOHN: Speaking of a personal trainer's career, where do you think the need for empathy is? Should it be a prerequisite early in the career, something developed, or is it over-rated?

ERIC: I think it’s entirely underrated. If you can’t at least try to walk a mile in people’s shoes, you can’t be successful. As an example, think about strength and conditioning coaches who just yell all the time; guys eventually wind up tuning them out. Conversely, the coaches who really care and get to know their athletes on a personal level are the ones who become trusted long-term resources. That’s what trainers should aspire to become with their clients: lifelong friends.

JOHN: Speaking of business, can you tell my readers how you have acquired your network of professionals over the years; and what methods can they use to develop a trusting circle of helpful pro's?

ERIC: I think it’s important to realize that your network has many “arms.” One arm is medical professionals – doctors, massage therapists, physical therapists, athletic trainers – to whom you can refer. This network can be developed by accompanying clients to appointments, asking other professionals in the area who they’d recommend on these fronts, and by attending seminars where these complementary professions are well represented. A second arm is other trainers. You want people off of whom you can bounce ideas on a regular basis. Obviously, seminars are a great option on this front, but the internet has also made it possible for more long-distance communication on this front. And, more and more accomplished professionals are readily accessible online. A third arm is other businesses that can help your company. It might be anything from cleaning services, to equipment manufacturers, to flooring companies. To build this one, you need to ask around – preferably among other trainers you trust. At the end of the day, I just try to be as friendly as I possibly can to everyone I meet. It’s just good manners, but as an added bonus, you never know when one of those people is going to end up being a trusted resource to you down the road. [END]

Eric was kind enough to let me check out his newest product finished before he put it up for sale. I am the proud owner of all his products and can tell you without a sliver of doubt, that this manual and videos is top-quality stuff. His products are informative and always referred to as a high standard in this digital age. Check out his newest product: The High Performance Handbook

Eric was kind enough to forward me a copy of the finished product last week and I looked it over. As with anything he puts out, it is nothing short of amazing. It comes with a chock full of tutorial videos by Eric and is the perfect tool for structuring an effective program.

==> Check out The High Performance Handbook today! <==

Add Some 'Ummph' to Your Plank for Core Stability

2013-10-17T08:23:00.000-04:00

The other day I covered a variation of the Dead Bug Drill using tubing or bands to add a bit of resistance to the exercise. Check out that post HERE if you haven't already. Albeit, not an isolated solution to back pain, but rather a tool in the box to combat back pain altogether. Today, I will give you another tool for your box. Again, this exercise may be somewhat advanced for the sedentary client--I trust that you will regress to a more simpler version of the exercise. With any exercise, how can you make it easier or regress? Here are some tips:

1.) Unload it or use lighter loads (weights)
2.) Decrease amount of reps/sets
3.) Decrease amount of time held for
4.) Shorten the lever arm (working limb) of the exercise
5.) Break down the exercise in steps

To improve core stability, it has to be practiced. Once it is mastered without any movement occurring within the body, we should introduce some movement. In this example, I introduced a "rowing movement". This exercise is basically made up of a statically held plank off a bench or table, with a row suing a dumbbell or kettle-bell or any other piece of equipment. The main point to remember is that core stabilization must be engaged as the reps are completed. Notice in the video the stripe of my shorts never moves?

Intrinsically, the muscles have developed a communication between breathing with external loading and bracing. When you pick up something heavy, the torso should “brace”—tightening up and creating rigidity for the extrinsic muscles to power the load. Again, a constant state of awareness is necessary to maintain optimal back health during exercises. This exercise will place your spine in extreme positions and movements. Try not to “lose yourself” in the lift and keep your “thinking cap” on during execution of these drills.

This exercise is covered in the new product Fix My Back Pain. Packed with a tremendous amount of information for people suffering from back pain, I've included a special report titled 8 Weeks to an Indestructible Back. The product is discounted at 52%--which is a steal!! Check it out and I hope you like my addition to it!

==> Check it out: Fix my Back Pain <==

An Easy, Applicable Drill for Improving Low Back Pain and Core Stability

2013-10-15T09:46:00.000-04:00

Back pain is a common problem among adults. With the onset of inactivity and obesity, the extra weight in the gut coupled with poor posture throughout the day, can cause a host of problems for the lower back. These two factors are very common with most people with no accident-related back injuries and is what is becoming more prevalent in younger people. They eat too much and sit too much. Enter back pain.

During a period of time, changes in the structure of the spine begin to occur at the aforementioned curves. These pronounced curves become exaggerated. Exaggerated in the sense that they alter the way the spine handles the gravitational load and the body’s center of gravity. The alteration in the facet joints creates pain with movement or static posture over a lengthy period of time. Pain or discomfort can be experienced with simply tasks like bending over to pick up a pencil, playing a sport, sitting or standing for long periods. The curvatures of the spine change due to different muscular involvement during static posture. These changes in the spine structure are mechanically based.

Mechanical back pain is related to the muscular system. The postural muscles of the body, such as the erector spinea, quadratus lumboroum, hamstrings, piriformis and many more, tend to alter in length due to poor posture. Poor static posture promotes tightness or shortness in the tonic muscles (flexor muscles)—located mainly in the front of the body. Conversely, the phasic muscles (extensor muscles)—located mainly in the posterior aspect of the body become weak.

This version of back pain can be remedied with a properly designed exercise approach. In simplistic terms, muscles that are tight can become lengthened. Muscles that are weak, can become strengthened. The key is to properly assess movement and functionality, and contrast those findings to a medical history evaluation.

In most adults, low back pain is most often caused by a series of inappropriate movements and de-conditioning over time.

In the weight-lifting genre of the population, many young, ego-driven exercisers will overly load exercises and use incorrect lifting form. This poor form usually is comprised of a kyphotic lower back (rounding out the natural lordotic curve) and using the back muscles to lift the load.

Mechanically speaking, the pull of the posterior muscles is altered. Muscles that are designed to initially stabilize now become prime or associated movers. Muscles that are designed to lengthen during certain lifting movements, now contract against a limited range of motion that may promote injury. Performed repetitively, the central nervous system is “programmed” to memorize this movement pattern and translate it to everyday functionality.

This pattern of dysfunction leads to structural damage through a mechanical pathway. Meaning…it can be corrected with proper instruction of lifting technique and muscle usage. Re-learning proper movement patterns through exercise is the most effective remedy for this—but it takes a lengthy amount of time depending on the frequency of exercise

For youths or athletes, a stress fracture in the actual vertebrae may be the culprit to back pain. Abrupt falls, blunt force, or violent hits may cause a sudden altercation between disc and vertebrae, which may lead to disc herniation or tears. Facet joints can also fracture leaving bony fragments within the vertebral space affecting nerve function and spinal health.

Another dysfunction that impedes back health is limited range of motion (ROM) at the hip joint. Restricted hips are due to overly tight tonic muscles, inactive hip extensors, and overly used back muscles. The hip hinging exercise is one of the first movement pattern corrections that are in place for this.

Core strengthening and stability greatly influence spinal health.

What you have been hearing for over a decade is true. Most of the literature from today’s leading back experts including Shirley Sahrmann and Stuart McGill confirm that core stability is important when it comes to back health. Muscles of the pelvic floor help stabilize the spine and promote healthy posture. Learning proper breathing techniques and core stabilization exercises creates “stiffness” within the core (center of body) which improves pelvic alignment.

One such easy, applicable exercise that many of your clients can perform is the popular Dead Bug drill. However, I have found that an ordinary Dead Bug was challenging for people to initiate rigidness throughout the core. Remember, in order to move one muscle or muscles optimally, the opposite(s) must stay stiff (rigid).

Enter the Dead Bug with Band Resistance:

To perform: Lie on a mat holding a band or tubing. Place tubing around feet or ankles. Hold handles of band/tubing with your hands and lie back. While holding your body down on mat, hold arms overhead and hips flexed. This is a “deadbug” position. With tension mounting in band, slowly draw 1 arm back and 1 leg down to create an “X” pattern. Try to prevent any hyperextension in the lumbar spine.

Some important coaching cues:

Keep your torso tight.
Breathe slowly and with shallow breaths.
Keep your core braced throughout exercise.
Hold elbows tight and extend the arms back as far as possible against the tension. At the bottom position, this is the bands strongest tension.
Repeat on both sides.
Try 3 sets of 10 reps on both sides.

I've used this drill with many of my clients and it has really helped them understand the function of the pelvic musculature in relation to core stability. After a few training sessions, back pain was never mentioned again. Note: This exercise is by no means a "beginner" exercise. The client should be able to perfect a un-resisted Dead Bug drill with proper core stability.

There is a new product that I've contributed to that includes the Dead Bug with Tubing Drill plus a dozen more back specific strengthening exercises. It is the latest product in a series of Fix My Back Pain which has been released this week.

Check out Fix My Back Pain and look for my Special Report!

Make sure you check out my report that can be optionally added to your purchase of the product called
8 Weeks to an Indestructible Back!

10 Ways to Earn Respect AS a Trainer from People Outside of the Fitness World

2013-09-30T09:41:00.000-04:00

Do you want to earn respect as a personal trainer? Every time I attend a dinner, event, or even go to doctor's office, I always cringe when I reveal that I am a personal trainer. Around people that do not understand the profession; to describe what you do can be a laughing matter. Most people think of high school gym class or the PE teacher. Which is not too far off from the profession, but others really assume you should have muscles and wear tight clothing.

When I meet a doctor, the first thing I think of is "Oh man..this guy is a doctor??!!". Which immediately makes my brain reference the amount of schooling--including residency and research--they have completed to become a professional in a particular field.

Personal trainers can earn respect a few ways, but most don't practice these subtle cues. Most trainers think that heavy deadlifts and tight T-shirts are the paths to respect. I call these the "book covers" of our profession. To really learn more about the profession and the person, the outsider has to be enticed through other avenues. Therefore, I've compiled a list of how today's personal trainer can earn respect among his peers and outsider [to the profession]:

1.) Practice what you preach.
Yes. You should exercise since you are the purveyor of exercise to people. You should lift weights and understand your body's reactions to certain movements and loads--and translate that to developing methods of coaching others under the same circumstances with anticipation of different reactions.

2.) Don't always talk about fitness and exercise.
If you are a personal trainer, please you do not always have to talk about exercise and being healthy. The majority of people are out-of-shape and do not share your same passion. You are the minority. Understand it and consider that it is not a bad thing. You don't get through to people expounding to others how "fit and healthy" you are. This blurs acceptance because it creates an imaginary "scale" for others to measure one another. Be confident, but don't be so "loud" about it. You have to understand that you can still contact people by using the back door...you don't have to blow up the front one to get into the house.

3.) Don't lecture people on nutrition at events with food.
Don't be that guy or girl that sits at a table at your friend's wedding and starts pin-pointing what others are eating. No one likes a person that likes to be "judgmental" of others when it comes to what they eat. Sure obesity rates are high and food choices are poor. But scrutiny plays no part in having people like you--let alone respect you.

4.) Talk about other hobbies.
Let people know what other interests you have in life. It could be wood-working, cycling, or art--but let others know you are human. Most fitness people sound like robots. Listen to any Crossfitter, and they sound like they belong to a cult. Empathize with your neighbor and try to relate with interests outside of physical culture.

5.) Prioritize your family (don't just talk about it).
This one gets me. There are many fitness pro's that "talk" about putting their families first, but they spend alot of time online tweeting about it. Spending time with your family is what grounds you. It is your reality. It provides balance and escape from the everyday mundane. Having a family is a tremendous responsibility and I cannot see a parent going "half-ass" on it. You are a reflection of the type of parent you become--not the fitness trainer you strive to be. Your commitment to your family is a reflection of your commitment to your health, passion and hardwork. Tweeting about it doesn't justify the time lost. Be about it.

6.) Look the part (to a degree).
Take it from a chubby trainer...you have to lift weights and look the part. There is a ambiance to people that exercise. An aura that they have when around groups. They stand straighter, they move better, they project strength and they look healthier. Eating right and exercising daily creates this aura. Along with good hygiene and great communication skills, and you will stand about among the crowd. Sure, big arms are great too.

7.) Be current on what it going on in the world.
This goes along with #2. There is nothing I cannot stand more is talking to trainers that only know 3 topics: Facebook, Kanye West and Kim Kardashian and the latest $110 training shoe. Maybe its my age, but I have more respect for people that are "in the know" on things that affect our country, healthcare, safety, and current news. With the speed of information today, there is no reason for someone not to check out news app and learn about the events for that day. Society today doesn't read enough and that is a problem. There are too many people reading 144 character posts on Twitter and Facebook updates; and not reading more events on CNN or other news source.

8.) Listen more.
Real simple. Keep your mouth shut and listen. Narcissistic behavior and elitism is getting old. You can still be strong without proving to the world that you are stronger than the next man. There are too many people that try to speak louder in order to be heard. If half of the people listened more, our society would be in a better place.

9.) Empathize with people (doesn't mean you have to save every soul).
Remember, no one knows that you have a big deadlift or you are a big bencher when you are outside the gym. It took me a long time to get this through my head when I was young. Injuries will help it sink in faster. No one cares what you can do in the gym. They only care what you can do for others. When talking about your profession, focus on how you made client X feel...the changes in her attitude and lifestyle that you have a direct impact on. No on cares that you got her to deadlift 155 or high jump a 30" box. Talk about things that show you are empathetic and impact the human spirit. Those are things people "on the outside" can relate to.

10.) Be real on social media.
Transparency is a rare blue diamond. Rare and once it is in your possession, is very powerful. It is rare because it is hard work to be yourself on social media sites. However, if you project that you are a "real" person and "down to earth"; you may very well get respect from people without ever meeting them in person.

5 Things That Will Kill the Personal Training Industry Within the Next 10Years

2013-09-19T08:04:00.003-04:00

I will tell you something very private. Sometimes I want to leave the personal training field altogether.

It is a out-of-control, diseased animal that has not been able to cement its feet into a career choice taken seriously by outsiders.

But after over 13 years, I still feel obligated to "take care of my backyard". The field I have chosen is the field that I enjoy, but grow increasingly frustrated with on a more frequent basis. Sure, there is the obvious...that the personal training field lacks any type of state licensure and uniform regulations. This is the main culprit to the eventual demise of the personal training field. The 5 things that are going to kill the industry are a result of the "wild, wild west" this profession has become. The fact that the personal training field has no "fixed" path to gaining respect among the storied careers out there, is the very reason that these 5 things will slowly chip away at it. Eventually, it will dissolve into nothing more than a "job"--no different than working at your local fast food restaurant or waiting tables as a summer fling.

1.) Online Universities & Colleges, Secondary College Courses, and Online Certification Companies
You've seen them...online universities and online college courses that market their incredibly convenient ways to earn a degree that is time efficient and respected. Online education has become very popular over the last decade. Since the boom in technology and internet use, more people are choosing to shell out thousands of dollars for an online education through a warehouse university...ahem...I mean a online university because of the freedom it bestows on the end-user.

Online universities and college courses are for the most part...the lazy man's method to earning a degree from a school no one has ever heard of. Now don't get me wrong...there are some very good online education platforms that graduates have done a very good job of learning from. However, again...it is really up to the end-user: the student. My problem with online education is many of these online universities are nothing more than office-housed small businesses that feed off of career-confused people. Their courses are overly priced webinars and discussion forums with quizzes throw in. Lots of reading.with some access to the instructor. Again, most of this education is taken place in front of the computer monitor and not inside a gym. They are also devoid of any student interaction, networking and practical play.

Secondary colleges are institutes that attract people who are un-decided about choosing a 4-year matriculated course. They provide education on professions like truck engine repair, becoming a medical assistant and medical coding. Over the last 5 years, many have begun offering personal training. I have been teaching a course for a community college since 2002. As an instructor, there have been many times I was pressured by the college administration to "pass the majority of students". Why? Their thought (from what I presumed) is "if students fail the course, the majority of future students will not enroll in the classes". And that means a loss of dollars for the school. So, from my standpoint I've had a very tough time passing students that I don't believe have adequately learned anything from the classes I teach. Thus, the school does request a different instructor from time to time to get a different perspective than mine. Over the years, I've bumped heads with administrators; however, they respect my ability to teach very effectively and my tenure has earned me staying power.

2.) Internet Marketing and the"Get Rich Quick" Image
Internet marketing in fitness that is largely targeted to personal trainers has been around for over 14 years. The problem with the industry is that many young, vibrant trainers are entering the field with minimal to no experience and wanting to make $1000 a week. So, marketers see this blood in the water. As sharks they come running and designing marketing products and promotions to entice young trainers into buying a $400 product that delivers ZERO results. NOTE: When I mention a "young" trainer, I am referencing trainers that are "green" or "young" in the field. This is not age-related.

There is a tendency to enter the field and make tons of money. The truth is--the personal training field really stands on the shoulders of coaches and trainers that have put in the work over the years. The research and the methods that have been tried and true are what we base our programs on. And results come in time. And so does the money. The problem is, many buy into schemes and trickery to make money within the first 6 months of business. And it never works and never sustains for long.

3.) Trainers with a Lack of Empathy
Today's society has lost a bit of "connectivity" with its neighbor...blame it on technology, TV or bad news. Walk into any restaurant and see friends sitting at tables staring into their cell phones rather than engaging in conversation. Walk into any gym and you see 99% of lifters with headphones on. This lack of communication has spawned our inability to treat others with respect, dignity and courtesy. Many young trainers don't have the properly developed skills of listening and coaching people through an emotional process like physique alteration. Many don't possess the "been there, done that" characteristic that sets other coaches apart. Today, trainers recite what they've learned in textbooks or what others have said. And the emotional component behind coaching is not there. Empathy for a client will really take you to a path of results and long-lasting friendship. However, today I am fearful to say it is missing.

4.) Commercial Gyms
Commercial gym care about one thing: profit. People do not understand the amount of money it takes to run a large commercial gym up to 24 hours a day. One commercial gym I managed had a monthly electric bill of $26,000. It was a 30K square foot facility with numerous cardio machines, TV, tanning booths, music systems, lights, lights, and more lights. In order to survive, commercial gyms have to fill their facilities up with members. Now, membership will off-set some of the expenses, but to really survive it must convert members into training clients for profits. This added revenue will ensure longevity and success. Commercial gyms do not pay trainers adequately. They pay minimally. Hence, the reason why the profit margins are high for personal training departments because a client pays $350 for 10 sessions and the trainer only gets paid $15 for each. That equates to $200 going to the club. Highway robbery. Gyms look for new trainers with no experience and freshly certified. These trainers do not have high payroll expectations and therefore, are hired quickly. They are typically trained "in-house" through software, webinars and sales companies and their exercise/coaching knowledge is minuscule. This really chases away good trainers and polarizes them into building their own small businesses. Commercial gyms have the money and power to create larger programs than the small boutique training studio or the bootcamp class run at the local park---therefore, the good, experienced trainer becomes a victim of globo gym's reign.

5.) P90X, Insanity and Other DVD Workout Sets
Since the popularity of P90X, there has been an influx of people using those exercises in the gym and in their homes. These DVDs have literally "taught" everyday joe-schmoes how to exercise using just their body-weight and chin-up bars. Once people view these DVDs, they believe that as they become proficient in each exercise; they can teach others how to perform them too. I applaud anyone that makes the commitment to exercise in their home or in the gym and makes a successful change in body composition. But it does not mean if you complete watching these DVD program, it make the person "eligible" to coach others. This is a multi-million dollar industry and really challenges the personal trainer because the DVDs are cheaper, can be stored, resold, and watched repeatedly. In essence, if we all watched YouTube videos on how to fix a leaky faucet, would we all become plumbers? That is what these DVD sets are manifesting into...people completing these programs...getting results....and feeling that they are qualified to be a coach. This self-teaching is what gave personal trainers a bad rap in the eighties.

So there you have it. I don't have any solutions to these factors. I hope I've created an awareness. Now, you've been warned.

I Use Mirrors in My Facility (And Don't Care if Your Guru Doesn't)

2013-09-12T10:40:00.000-04:00

Many strength coaches shun the idea of hanging wall mirrors up in their facility. Many of the top strength & conditioning facilities don't install mirrors on their walls. Why? Search me....

I don't train athletes...I am like you...although you probably try to be like them. I train the general population--your mom, dad, neighbor, boss, aunt, doctor, etc, etc. Most personal trainers train the general population. Very few train "athletes'. I mean, full-fledged athletes.

My assumption is most big, bad strength & conditioning facilities shun mirrors because it makes the place look prissy...like a commercial gym atmosphere. And we know what that environment entails: no deadlifts, cardio bunnies, and dumbbells that end at 60 pounds. Wall mirrors make the place look inviting, friendly and open. Mounted wall mirrors also put the emphasis on aesthetics...which can be a double-edged sword for those that have self-image issues.

I mounted mirrors up for specific reasons. I like mirrors for the general population because I think it is an added tool to my coaching.

1.) Mirrors enable me to observe my clients in action from a "third person" point of view.

When you coach clients through technical lifts or even simple movements, it is important to get constant feedback. Observation of an exercise is the constant feedback a trainer needs to direct the program effectively. This feedback enhances the workout session because you are able to assess the amount of improvement and efficiency in your client's exercise execution.

Checking out a client's form in front of mirror together reinforces team-work. It visualizes coaching. It creates a commitment imagery. At that time, the mirror is a tool and is not a "weapon" of embarrassment. Also, I like to observe my clients as they are in front of me--but also at different angles. I am notorious for keeping an Eagle Eye on my clients as they are training. As they squat, I contort my body so that I can view their body in the mirror at different angles. By the last few reps, I position myself again behind them for assistance and spotting.

I don't like exercise form when it deteriorates and if being able to watch from different angles helps me help my clients--than I am all for it. Today, most coaches video tape exercises and assessments to view later or repeatedly. To me, that is mirroring without a pause and rewind option.

2.) Mirrors force clients to face their struggles.

At first, there is an awkwardness when a non-exerciser begins to strain and push in front of a mirror. They don't like it. It makes them uncomfortable. It may increase their anxiety and draw them away from exercise. But if coached effectively with compassion, fortitude and strength--that same client will begin to face their struggles and visualize their efforts through their progress.

I truly believe that when people exercise HARD in front of a mirror and make every grunt and strain count, they build a sense of confidence. There has been many times over the years, that I have seen the facial expressions [made by clients] and you can see the level of confidence rise. This is an important facet in personal training. If the client's confidence does not improve over time, their time with you will surely end soon.

3.) Mirrors help teach body awareness.

Athletes understand body awareness. They understand certain movement facilitate certain actions of their sport that will help them excel. The general population does not understand body awareness very well. To a typical non-exerciser, body awareness equates to knowing which remote control buttons to press in the dark. Training with constant body awareness cues can change that. I prefer to point out, talk through, and interact with the client [in front of the mirror] during a certain exercise. On lighter sets, this is the best time to focus on the deviations that may occur and cue the client to make the changes necessary to clean up the lift. After this is done, constantly reinforcing the same cues helps the client develop that awareness so that it carries over to everyday life. And that is what makes every personal trainer's job easier.

3 Unintended Mistakes of the Plank That Can Destroy (Not Build) Your Core

2013-09-09T10:18:00.000-04:00

I'm the type of person that when everyone starts doing the same thing...I want to do the opposite or do something different. It's like when I was younger and a certain rock band became popular. Everyone was wearing the T-shirts and singing the songs. I immediately, looked for another band to take over my radio.

Lately, I have begun to dislike planks. The plank exercise has become a "cure for all" exercise in the fitness industry and continues to be 'butchered' in all aspects of fitness including group exercise classes, bootcamps and rehabilitation. In this post, I'm going to explore--from a personal trainer's point of view--why and how this exercise gets butchered. Planks became popular in the late 1990's as one of the first exercises associated with "working the core".

But does it really work the core for those that abuse it?

I've seen planks performed in bootcamp classes and in small-training groups; and the focus of the exercise always seems to revolve around maintaining the position for an extended period of time. Holding the plank position for an extended period of time has become the goal or pillar of the exercise. In my opinion, focusing on time loses the initiative and purpose of the exercise. Many trainers and coaches are the culprits of this. Many instructors and facilities will hold "contests" with participants to compete against each other to hold the plank position for upwards to 10 minutes! (Sorry to the owner of the video below):

As a trainer that has used and continues to use the plank in many programs, I will be the first to tell you that no one needs to hold the plank for more than 2 minutes. Any longer than that, and its just plain boring.

Why do I say this? Because I understand that once a 2-minute benchmark has been reached, fatigue takes over and allows compensatory patterns to flood the exercise. It's like having a party at your house and inviting someone that you know is kind-of-a-jerk. Once he arrives to the party, he brings four or five of his jerk friends. Next thing you know, your party went from having one jerk to five jerks. Now your party is gonna suck. In the spirit of group training, planks are fun for finishers and "tests" of will. However, the question beckons: Are trainers taking two steps back from three steps taken forward with this exercise?

Let's explore what typical problems are seen when someone performs a plank:

1.) The Hip Hiker Plank

I typically see the hip-hiker in overweight or deconditioned people. The core is a musculature unit that reaches a threshold when it is forced to isometrically contract against a fixed object. In this case, the floor is the fixed object during a plank. When it reaches it's threshold--which is individualistic depending on a person's fitness level--a compensatory effect consummates. In the hip-hiker, the hips rise up to a level that takes stress off the abdominal wall and lower back. With the butt positioned higher than the shoulder girdle, much of the stress is put on the shoulders and arms.

For reference, if hip-hiking is observed, it is advisable to instruct the user to simply stop the exercise and "reset" or "take a break".

2.) The Upper Body Dominant Plank

I see this alot in people with overly developed chest, deltoids and abdominals. From a quick glance, you would think it is an acceptable plank, but a keen eye will uncover major deviations which takes the focus off of core stability. Clients with strong "anterior chains" (front muscles) will make up for a weak inner unit by allowing the extrinsic muscles to perform the bulk of the work. This is usually seen when the scapulae is abducted so that the lats (upper back) and serratus must hold the position. In this poor position, stability doesn't come from the core, it is provided by the pectorals, lats, and hip flexors.

When one is strong in the upper body, there will be evidence of over-active cervical flexors (front of neck). Thus, this creates the protruding chin and head position once in the plank. What I like to do with clients that exhibit this is focus on a total body flexibility program with some foam rolling. I don't even bother with planks at this point.

3.) The Sagging Hips Plank

Sagging hips are the opposite of the previously mentioned "hip hiker". This plank position is the best "tell-tale" sign of core weakness and lack of muscle control/coordination. The two strongest points in this lengthened lever position are the ends. The middle equates to a rope bridge found in the jungles of the Amazon.

The lumbar spine receives a brute of the stress in this position, and is counter-productive of the purpose of the exercise. With clients that exhibit this position, I typically begin with teaching them how to "brace the abs" in a standing position. From there, we follow up with a shortened lever position of a plank. The person is instructed to bend the knees and try the plank again. If the hips still begin to sag or the client complains of lower back discomfort, we will use a wall. With the wall plank, I will have the client stand with the feet (facing the wall) further away from the wall than the upper-body. The arms will be in the same position as a floor plank (on the wall), and we will again, try re-educate the "bracing effect". I have had success with both versions.

At first glance, the plank doesn't seem like an intricate exercise. To an experienced and watchful coach, the plank holds as much complexity as a clean and jerk or deadlift. Most facilities and coaches must stop from pressuring their clients to hold planks for ridiculous amounts of time. The nervous system is very adaptable when it comes to repetitive actions. Good or bad. Some trainers and facilities may be doing more harm than good with this simple drill. Personally, I have seen people that exhibit 2 out of 3...or all three...deviations in the plank.

Being a great fan of Juan Carlos Santana --not the musician, but the fitness professional--I firmly believe that all exercises can serve as assessments. In times when a client cannot execute a great plank; it is best to simply use the drill as an assessment tool. I know what you are thinking....but it's not one of the Functional Movement Screens?? Truth be told, most exercises can be used as assessments. And the plank is no different. I use three rules:

1.) Use your eyes to assess what deviations are obviously present.
Put down the score sheet and observe the movement as a whole. Stop wasting your time staring at one piece of the puzzle and look at the exerciser as a whole. Watch what areas effect what.

2.) Respect fatigue as a factor when assessing.

Fatigue is a factor that no one really talks about at length in exercise programming. I think its a piece of programming that has to be respected. Any activity performed in daily life involves fatigue and threshold. Any activity that involves contracting muscles in tension for periods of time and cardio-respiratory threshold will greatly affect performance and injury potential. I discussed this topic at length in one of my videos back in 2007:

3.) Lastly, remember that it doesn't have to look perfect...it just has to look better than the last time it was performed.
It is always about progress....not score sheets. If its ugly, I want to make it look pretty. Unlike your prom date, it will take some time. So practice a little patience and keep your client motivated!

3 Types of Clients I Tend to Stay Very Far Away From in My Buisness

2013-09-05T07:30:00.001-04:00

When you own a business and work for yourself, there are some advantages and disadvantages to choosing the clients that you want to work with. Let's face it, some clients are great to work with and some are not so much. In a gym, you have a boss breathing down your neck; it is kinda difficult to refuse working with certain clients. To a boss, the bottom line is the most important factor when it comes to accepting a new client. The boss only cares about adding to monthly revenues. If you meet a potential client that comes across as a reckless addition to your roster, there can be retribution from your manager for refusing to accept that client. That client is a dollar sign. And if you do not accept that dollar sign into your client roster--the boss, sees it as a dollar sign missing from the much bigger bottom line.

It is a tough situation to be in. Every small business owner needs cash-flow, but wants to work with people that make training fun, energetic, and worthwhile. A true fitness trainer enjoys working with people that are focused on transformation. It makes the process rewarding to the trainer and redefines the coach each time.

Nonetheless, I have discovered three types of clients that I refuse to work with. When I meet these types of clients, red flags go up in my head immediately and I question whether I should accept them into my training schedule.

1.) Clients that only and constantly ask me about supplements.

I don't mind certain supplements, but I know that they simply help or assist in training and performance. Supplements are the the "sand grains" of training -- not the rocks or boulders of any training program. When I meet a person that wants to train with me and they constantly mention or ask me about a certain supplement, I tend to suspect they are into quick and easy. Quick and easy are two verbs that are rotting the essence of hard work in this country--let alone the fitness industry. People that solely rely on the compelling cases supplement companies make regarding their effects and results tend to steer clear of hard work and patience. And hard-work and patience are two qualities needed in any program to make it effective.

If you want to ask me what types of supplements do I even recommend to a client? I will tel you that I only request that a client begins taking these supplements at least 3 months into training. They include a multi-vitamin; protein shake or meal-replacement; and maybe, maybe creatine...if you fit the right profile.

Anything else warrants hard work and patience as a prescription.

2.) Clients that have had problems with other trainers in the past.

I'm sorry, but if a person talks endlessly about the problems she or he had with trainers in the past; chances are you will have a problem with them too. I once had a woman meet with me that was interested in training with me. Throughout the consultation, she talked about personal problems she had with her last 2 male trainers She spoke about how they wouldn't return messages or voice-mails; and how they kept discussions short with her. She classified it as "bad customer service"; but in my eyes, it seemed that those trainers were being cautious. People that have emotional or mental disturbances, usually have poor communications skills. My assumptions told me that this lady--who happened to be in her late forties and single, was a time-bomb waiting to explode. I took her on as a client for 2 weeks. Within the first 2 weeks, I was bombarded with voice-mails and emails from her asking me every single question. Questions about training that I had covered with her during the session. However, I think she felt a bit lonely and wanted to some human interaction and hence, called me numerous times. After the 9th call, I sent her a email saying that her payments would be refunded and I would no longer take her on as a client. I never heard from her again.

3.) Clients that talk my ears off about politics or religion.
Two topics that I don't expound on you includes my political views and my faith. Whatever your beliefs are on those two sensitive subjects are for you and you only. When you begin to share them with me relentlessly without any concern for my stance on the subject...that's when I draw the line. When clients banter about their political views and religion without taking the careful steps not to offend, insult or ridicule the very beliefs of the person that they share the same room with--its a sure sign that they are selfish, close-minded, and inconsiderate.

Politics and religion are great conversation starters...much like talking about the weather. But when discussions get the talker stirred and riled up; it is usually a sign that they don't have anyone else to talk to. Their opinions on certain matters fall on deaf ears. And it is my assumption that they fall on deaf ears because of the delivery. Most educated people when talking about sensitive things like politics and religion, usually will preface the conversation with, "I hope this doesn't offend you"...or "is it okay if I talk about religion or God?". A preface usually does the trick and shows consideration. Some talkers usually get it when the conversation is no longer reciprocated and the awkwardness prevails. That is the time to drop the subject.

Me...I typically, keep my mouth shut and hope that they get my hint.If they continue to ramp on and on about a subject that I am not in agreement in or offends me, I will let them know. However, bare in mind, that these types of things will change a relationship. So think about it without losing your cool.

Training the Client That Hates Exercise - GUEST POST

2013-04-22T10:20:00.005-04:00

Today is a guest post from Adam Tombelaine from www.bt-fit.com.

If you have spent any length of time in the fitness industry the wake up call comes pretty quickly. You get a solid education of exercise science along with a couple high level certs. You are up to speed on the sliding filament theory; the energy system; and how to target the biceps femoris. You are excited about getting people into the best shape of their lives. Right? You meet and assess your first collection of clients and you realize something. Something that you hadn’t even considered before - the stark reality that a good amount of the people you are excited to motivate and inspire absolutely hate exercising. If it wasn’t for their doctor scaring them into exercising by telling them that they will die young, they’d be on the couch right now eating some potato chips and watching Two and a Half Men.

But alas, they are in your world, fighting kicking and screaming as this is the last place they want to be. So how do you give these people the same joy about exercising that you have? How do you make them FEEL what being strong and fit makes in their life? How do you get past the easy road of wanting to punch these people in the face and really get in their corner to get them some sweet results? Here are some of my suggestions:

1. Find Their Sweet Spots

I see it all the time. A trainer will take this person and perform their highly technical FMS screen ---not communicating with the client at all. And then go on some rant about how their hip flexors being too tight, their OH SQ score is low, and their rotational stability needs a lot of work. Unfortunately, you tell them they are going to need 6 weeks of intensive corrective work before you even let them into the big boy area to touch some weights. Then you go home and write some ridiculously elaborate program that looks more like Kobe Bryant's rehab program than an appropriate training program for this client. Nice work.

The first week should be all about courting this individual. You should run them through a battery of exercise testing, communicate with them to find out what exercises this person feels good doing, which ones they completely suck at, where their comfort zones are, what makes them feel confident, and what makes them feel completely defeated. Then take this compiled data and compose a program that allows you to slowly target your objectives---while simultaneously breeding confidence and trust in the program you are creating. Did I mention communication is extremely important? In other words figure out what will make this person want to come back week after week again to train with you.

2. Compliment when needed...not when wanted.

The person that hasn't exercised much in their life and would rather just avoid it altogether, will need constant positive reinforcement during the first phases of your program. Reiterate accomplishments often.

“Hey last week you could only do 8 squats at that weight now you get 15 easily, great work!”...or...
“2 weeks ago you couldn't even do a single leg squat now they look solid, great job!”...or...
“Wow you are making those dumbbell presses look easy!"

You’d be surprised at how far saying the little things takes you. Fact is people seek instant gratification. It is the way our society works now and these tidbits can give this person confidence. Even if they have a very long way to go; highlighting their improvements gives them the mental boost of reaching goals quickly.

3. Set Up Periodic Challenges

This is a great achievement oriented strategy that can build confidence and belief in the system of training. Here is an example:“Hey you are really improving your conditioning and I want to set up a little fitness challenge for you. Let's try 100 Bodyweight Squats, 100 Push Ups, 100 TRX Rows, and I bet you can smash it in under 10 minutes”.

Then when they do it, pump them up. They will get a huge ego boost from conquering a challenge they probably would have been scared to perform before. Once completed they can brag to their spouse, peers, or whoever about how they are killing their fitness program!

Conclusion:

These are 3 very applicable ways to handle the new client that is very adverse to exercising. Remember, these folks are the ones that prove how good you are at your job NOT the triathlete that would be highly motivated and in incredible shape with or without you. Plus, if you master this population you will have endless income. Now, get out their and crush it!

Spiking the Ball Too Early and Too Often: What Fit Pro's Can Learn from Barry Sanders

2013-04-01T11:03:00.000-04:00

When I was a teen, every Sunday I was wrapped up watching football. My favorite players were the guys that made things happen. They were positional players that moved the ball and created outcomes in the game. It was either the quarterback or the running back that caught my attention. Back in the early 1990s, my favorite player was Barry Sanders--running back for the Detroit Lions. Emmitt Smith of the Dallas Cowboys was a very close second. But Barry was simply too good at his craft to lose the top crown for the best at his position.

Like many other fans, whenever Barry touched the ball my eyes locked in on the screen and they never blinked--as if they had a special function to continuously stare without needing a tear-drop. Barry was elusive at making defenders miss constantly and gaining 100+ yard games relentlessly. The phrase "you can't stop him, you can only hope to contain him" really exemplified his skills. Watch the video below and you will see what I mean.

Like so many that played the game, Barry did something that attracted me to his style even more. In so many Detroit Lion games in the 1990s, it was inevitable that Barry would rack up rushing yards, catch some balls in the flat and score touchdowns; and eventually help his team to victory. But Barry did something that set him apart from all the players of that era, including today. Barry never spiked the ball after scoring a touchdown. Barry never celebrated, mocked, or showed a need for attention. Barry would cross the goal and simply hand the ball to the nearest official. He never exalted in celebration after scoring a touchdown. He quietly tossed the ball to an official and trotted back to the sideline. It was just another day at the office for Barry Sanders.

In a time where players and professionals feel the need to "single themselves" out and draw attention to their accomplishment--we forget how to live with humbleness and modesty. This behavior has been trickled into the fitness world. When I first began training clients for money in 1999, there was no social media outlets or marketing platforms. I was humbled that people were willing to pay me for what I thought was just something I loved to do.

With one of my first clients in 1999.

My attitude in my younger days was gratefulness. I knew I had to gain more experience and commit more errors to learn from them. And much like Barry Sanders, I didn't want the attention because I knew I could be better. I knew I was at a stage where I haven't reached my full potential as a fitness professional, trainer, and manager. I was simply performing my job: helping others realize their ability to change their bodies. Today, I don't design exercise programs for clients...I coach them through a transformation. Fitness is simply the vehicle.

Today, as a new parent I am realizing that attention is something that many people--specially young, often immature fitness professionals WANT. Attention is something that most want to cope with identity, confidence, and self-efficacy issues. These issues are all inter-related and woven into a web of constant reassurance. I know it sounds like I am being more of a psychologist, rather than trainer--but when you think about it...in 1999 I was training and getting results for people (and getting paid). In 1999, the fitness guru that you follow on the internet was probably only 14 years of age.

When I interview trainers for a position of employment, position to intern or when I teach trainers in a classroom setting--I like to touch upon factors that can improve their confidence levels and enhance their identity. And with all honesty, every conversation leads into the experience factor. All roads to confidence, self assurance and identity lead to gaining experience. Experiences that comes from trial and error. I have alot of respect for people that admittedly committed mistakes in their career and have learned from them...and can still be in business!

Patting oneself on the back is a self-assurance cue. It is a reminder that in this day in age of thousands of trainers networking on social media, that we remind them that "Hey"...I'm a trainer too!" This lack of identity is accompanied with a lack of confidence. I have found trainers that tend to copy what other fitness professional preach or advocate lack a bit of confidence in their ability to troubleshoot and develop a style of their own.

Most trainers that "spike the ball too often" to attract attention fall into two categories:

Lack of experience training others, so the advice platform or business is based on the training they have accomplished for themselves. This is sometimes called "Bro-Science". When I was younger, I was a professor in "bro-science" as 95% of the advice I dispensed was based on my own findings in the gym. I tried many types of training routines that I clipped out of the magazines and applied them to my own workouts. I tried workouts from Rich Gaspari, Lee Haney, Dorian Yates, Arnold, and Mike Quinn. These were all bodybuilders that had the muscles, so I simply copied their routines. When it came time to work and people asked me for advice, I simply dispensed the info I read from these guys. I only made it sound like it was mine :=)

Lack of training oneself, so the advice platform or business is based on the advice given from a personal coach or trainer. "My trainers says..." is something I hear all the time from my clients. But it is something that is hidden from view when it comes to the internet's plethora of fitness experts. Most young trainers do not possess much "under the bar" experience and therefore, the information they dispense is based on what they learn from their own coach. Passing along information is fine; but discovering what works on you and applying it to someone else is not.

Social media puts a tremendous amount of pressure on fitness professionals because it is a gathering place for self-reassurance and identity. If you don't speak "fitness", you won't be regarded as a "fitness person" or "trainer". That self-imposed pressure causes many to constantly "spike the ball" after every accomplishment. From having an article published in a magazine, reaching a new personal record (PR), or being seen with a fellow fitness enthusiast--we feel compelled to snap a photo, post a tweet, or look for admiration from our followers. I say "we" because I have fallen for it before. And admittedly, it comes from my need to identify myself as a fitness professional in a field over-flowing with the wrong types of fitness professionals.

However, there is a difference. Barry Sanders was good--actually great---at his position. He was so good, that he was humbled by attention, accolades and compliments. He scored a touchdown and walked off the field. And everyday, there are thousands of trainers--good ones--that do great things with clients -and simply walk off the field. Everyday there are fitness professionals that create a spark in people that ignites the fires of transformation and after doing so...go home, happy and content.

Here are some things that can help those that feel compelled to "pat themselves on the back", or "fish for compliments":

Identity - Your identity as a fitness professional, strength coach, or trainer is developed by your clients, athletes and colleagues. When you are proficient at your craft, those that you serve recognize you and identify you as the professional responsible for your service.

Confidence - It is acceptable to make mistakes. The goal is to understand your mistakes and learn from them. The more you work with clients of different abilities and conditions, the more confidence is built with your programming skills.

Self-efficacy - Once you accept your responsibilities as a fitness professional, your confidence grows with each client. Each client is a tool to prove your skills. The more client you train in a week, the more opportunities you encounter to prove yourself as a viable fitness professional.

What To Do With All That Education, Passion & Muscle?

2013-03-25T07:33:00.000-04:00

Most new trainers concentrate on the aspect of becoming certified and being crowned a legitimate fitness professional. Most trainers confuse a certification with a license. Some believe that passion trumps education. Some also believe that a certification is the “end all be all” of the qualification process.

I wanted to provide a brief description of each qualification.

A CERTIFICATION is absolutely nothing more than proof that you passed a specialized test. Granted by a professional organization, a certification is issued after a formal course. The legitimacy of that course curriculum is dependent on the educational institute or the organization.

A LICENSE is a requirement by an appropriate government agency (example: State Department). These are two very different pieces of paper. The license carries much more weight and includes a lengthy process to obtain. This process relies on a successful college education and testing.

A DEGREE is a title conferred by a college or university that indicates completion of a course study or academic achievement. Associate's degrees are obtained from a 2-year college career. These degrees are slowly becoming obsolete and weak in the career marketplace. A Bachelor's degree is obtained from a 4-year college career. This degree is the norm--however, this degree is also losing some staying power as many students are opting to obtain a 6-year degree. The Master's degree is obtained after one has received a BS (bachelor's of science) or BA (bachelor's of arts) and completes 2 more years of study at the college level.

Furthermore, PASSION is a strong compelling feeling about something—as in love. EDUCATION is the act of imparting or acquiring a particular knowledge or skill-set (dictionary.com). One can have passion—but have no knowledge of that which he loves. He can only have presumptions on how to care for it to best serve him—without education, one is limited at what you can do to best serve another in their best interest.

Most of today's new breed of personal trainers is becoming certified through fitness organizations or secondary schooling systems. These programs can last anywhere from 3 months of home-study or 9 months in a community based education program. This process can differ in length depending on the organization, province, or financial allocation. Either process, a trainer has to get their study on and start somewhere. I prefer learning from an educator that spends time in the field--actually training clients and training regularly.

The path seems pretty clear cut until the education process ends and the trainer must decide on what turn they want to take next: work for a commercial establishment or start-up a business---or in some sad cases...do nothing. In my career in meeting with countless new trainers and discussing their backgrounds through interviews; I have condensed my experiences with interviewees into three categories:

Those that work in a commercial gym setting are likely to succeed as a trainer and future business owner.
Those that receive a certificate or education and directly move towards a business start-up struggle and eventually dissolve the business.
Those that wait or do nothing after formal education, tend to fail because of a loss of motivation, resource disconnect, and failure of network support.

Again, this is purely opinion based. However, please consider that my opinion is based on sitting across from an office desk with male and female applicants and interacting with students since 2002. Not all successful trainers and business owners follow this route that I have outlined. Some have had success through different means. I want to offer explanations for my finding listed above:

Most trainers that work for a commercial business learn to work under pressure. They learn to create and meet monthly expectations. Those that can grip this concept and SEPARATE the business side from their passion will have success. Those that feel overwhelmed by the business-end of personal training and feel it is defining them and undermining their level of passion--eventually fail.

Those that work in a commercial setting meet more potential clients than you would with a store-front studio. Potential customers are ENCAPSULATED in a gym. This is a great thing for any trainer. Potential clients walk in and out of a gym yearning to learn something new or receive some sort of direction. Once a trainer understands this...they will come to grips with learning the business side of personal training. It is not a bad thing to provide direction to unknowing exercisers; however, gaining the confidence and proper communication script is key.

Those that become certified and go straight to the town hall to declare their business will struggle. Unless you have help in understanding the business side of opening a studio---it will be a challenging first year. This is normal in most cases with any new business. However, the owner becomes the trainer, the marketer, and the "face" of the business. In some cases, the owner also becomes the book-keeper, janitor, and repairman. These many hats tend to weigh hard on the head of the newly crowned fitness professional. In time, the programming will take a back seat to the responsibilities of the business.

Those that go straight to business rarely think outside their box. Let's face it...your place, your rules, your way. That is what attracts people to become entrepreneurs. But outside of that world, there are competitors and new findings that attract customers. If your niche market is the same as four other competitors in your area, than you have to work hard to learn new research and new ways to program. Believing that you can keep customers simply because you buy them coffee or go to the same church or listen to their squabbles during training sessions is unrealistic. Customers that become your friends eventually stop paying their friends.

Those that wait and do nothing after formal education lose sight of the career path goal. During the process of learning something new, there is a sense of openness and expectation that is a primary source of motivation. However, once the education process is completed there is a sense of "now what?" Some people fear the next step, others eventually procrastinate. This is a wrong turn on a couple of levels. Keeping what has been learned in your head fresh---applying what you've learned is a key to survival. If there is no application to these new-found tools, a trainer is bound to lose some knowledge simply by virtue of the old mantra: "use it or lose it". I firmly believe in this.

Those that wait and do nothing after formal education fear they have lost their "safety net". There are those that procrastinate entering the field because they have a 'fear' of the real world. The education process--whether it is studying at home or in an institution--provides a safe haven for one learning something new.

It's a safe way to learn and gets you passionate about learning more about gorillas, but once you have to step inside the cage, you tend to forget how to apply what you've learned. These trainers eventually lose alot of what they've learned because they are paralyzed by their fear of acceptance; fear of applying what they have learned; and fear of socialization [fraternizing]. In today’s world of overnight wealth sensations, it is very easy to become short-sighted.

Opening a training business is a challenging endeavor and really needs planning and evaluation. Evaluation in the form of self-inventory begs to ask serious questions regarding your ability to be successful:

What can I provide that is different from my competitor?

Where do I want my business to be in 1 year?

Am I prepared to do what I have to do to keep my business prosperous and still enjoy life?

Am I as good of a fitness professional as I think?

And am I told I am good only by people that care about my well-being?

Finding out how you will make the cut in the future is a risk—but one that will define you. If you are willing to work hard and continue to grow as a professional—beyond your certification and education and yes, even your passion—will ensure that you have a legitimate shot at becoming a legitimate fitness professional and business owner.

6 Weeks to Indestructible Knees - NEW PRODUCT

2013-03-20T07:05:00.000-04:00

Knee pain is debilitating because it hinders locomotion. Unlike lower back pain or shoulder pain, knee pain is something that is felt with each step you take, each hop you jump, and each bend you make. Knee pain can really affect the way you train in the gym and the way you live your life. Personally, I have had my bouts with knee pain in the past. However, I have learned how to decrease and abolish it so that it doesn't damper my training progress.

Most people look at the actual knee joint when assessing symptoms from knee pain...that can be one aspect of investigation...but as a trainer, I like to look at other areas of the body. Whereas some personal trainers will look at the quadriceps; physical therapist will look at patella tracking, and doctors will simply advise to "don't do it if it makes it hurt"...I like to teach people how to look at certain muscles of the body that may contribute to knee pain.

I like observing the foot when people complain of knee pain. I like observing glute development. And I like observing hamstring length. The areas above and below the knee joint are crucial. Our strategy for improving joint health have changed over the years. I remember the days when I was told to perform the leg extension machine with a slight angle to "activate my VMO". Those days are long over. Thanks to new information and products from quality sources.

Rick Kaselj and Mike Westerdal have created another very cool digital product that I am happy to say I've contributed to. It is my third time working with the guys and I have to say, I've gotten some great feedback from them regarding my contributions. They have come out with a new product called Fix my Knee Pain. This product is jam-packed with exercise videos and programs to help strengthen the knees and destroy anything remotely close to knee pain whatsoever. It is great for personal trainers and rehab professionals.

My contribution is a program called 6-Weeks to Indestructible Knees: A 6-Week Program Utilizing Fascia Enhancement Integrated Flexibility, & Associated Movement Control.

I'm not know as a "knee guy"...so why did they call upon me? In short, because I am a guy that knows how to get people that don't move...to move more and move efficiently. I have built my business upon helping clients become active by ridding them of pain associated with weakness, joint dysfunction and excess weight.

As with any joint in the body, susceptibility to injury increases with age, activity levels and sport. As a trainer I have seen my share of clients with debilitating joint injuries. And with many joint injuries, most can be worked around. However, injuries to the knee have always taken their toll on individuals. Debilitating knee injuries or pain have always lead to a decrease in activity levels due to the pain experienced standing, walking or taking steps. These basic locomotive movements are the fundamental essentials for activity. With a decrease in activity levels, one will experience an increase in fat levels, lowered cardiac-work capacity, and decreased strength levels (mainly in lowerbody). As an individual becomes more deconditioned, expect changes in mental health—specifically depression and energy levels.

6-Weeks to Indestructible Knees is a complete program that covers fascia treatment, flexibility and strength. Everything is laid out--exercise photos and video links. BUT...my report is only available by checking out the new product Fix My Knee Pain.

Rick and Mike have creates another great program that makes the knee joint strong from every angle--utilizing bodyweight, dumbbells, and bands. They touch upon foods that decrease inflammation and show you how to correct your squat. I can say enough about the quality of products that come from these guys. The information at your disposal is high-grade and can only make you a better trainer, lifter or rehab specialist.

Check out Fix My Knee Pain for 35% OFF until Friday.

Training Programs: Are They REALLY Unique to the Client?

2013-03-18T09:53:00.000-04:00

With the vast onslaught of marketing in personal training, it seems the "shtick" a trainer overuses is the tagline, "we design exercise programs UNIQUE to you!"

I thought about this for a second. Do we really make training programs "unique" to the individual?

Furthermore, do workout programs really NEED to be unique all the time? Think about this...

A strength coach that trains swimmers designs programs that are based on the sport; and each program for each athlete looks 95% the same.

A strength coach that trains baseball players designs programs that are based on the sport; and each program for each athlete looks 95% the same.

A strength coach that trains basketball players designs program that are based on the sport; and each program for each athlete looks 95% the same.

The remaining 5% (give or take) reflects unique findings, circumstances or adjustments that need to be made to accommodate the athlete. That 5% makes the program unique to the individual based on past injuries attitude, focus areas, and positional changes in the sport.

Most personal trainers DO NOT train athletes. I'll repeat...most trainers do not train athletes. Just because you make them do things that athletes would do (ex. ladder work)...doesn't make them athletes. Some do...some wish they did, because it looks cool....but the reality is...most personal trainers work with the general population. The general population is defined as individuals that do not have sports related obligations or skills that need to be refined for competitive play. The general population are comprised of individuals that seek assistance in improving their health through physique alteration (lean mass increase or fat loss); or general conditioning to improve cardio-respiratory fitness. These individuals generally want to improve their quality of life in order to function better and increase self-efficacy. Living longer and avoiding disease are also great incentives.

There are personal trainers that tend to train the general population client (GPC) as if they are athletes. Although the intent is good---helping people break through self-induced dogmas and realities they imposed on themselves--the truth is, most GPC's do not come to the gym with bodies that are built for the rigors of vigorous training.

Most GPC's walk into training possessing the same criteria that most athletes have. Instead of having physical skills that need to refined for a specific sport; the GPC will enter training with similar factors that have prohibited their health from reaching optimal levels. These factors include:

1.) Decrease energy levels

2.) Poor time-management skills

3.) Responsibility overload

4.) Family commitments
5.) Injury history
6.) Ignorance to exercise
7.) Poor diet
8.) Postural dysfunctions
9.) Age-related conditions
10.) Financial constraints

This list can easily be increased to 20, 50 or even 100. This is not to say that the general population client is unable to increase their work capacity and strength levels to a pseudo-athletic levels--because they can with the correct programming and approach. The reality is the GPC comes from a sport of their own. Instead of kicking balls or running around tracks; the GPC's sport involves sitting for long periods, running errands, handling stress, performing functional movements without proper warms ups or preparation; and eating a poor diet that decreases their already lowered work capacity and increases their fat mass.

With that being said, a majority of GPC will demonstrate similar findings after a health status consultation and movement assessment: lowered work capacity, minimal pain threshold, muscle tightness, poor kinesthetic awareness, lower or upper crossed syndrome, poor tissue quality, and possible dehydration.

For example, if you were to take two general population clients--one a truck driver and the other an attorney--would their workouts differ drastically? If you understand many of the factors I've discussed above that they experience on a daily basis, and correlate it to your findings through the assessment and interview--you should address them in a very similar fashion. Here are key areas I would address with any GPC:

Strengthen the weak- Isolate weak muscles that inhibit optimal movement such as the glutes, erectors, mid-trapezius muscles, subscapularis, serratus anterior, obliques, and forearm extensors. Reason: Most sedentary individuals execute poor movements that inhibit proper muscular coordination--particularly phasic muscles that should be contributing to particular movements, but do not receive enough stimuli. Synergistic dominance leads to faulty movement pattern injuries in the deconditioned population.

Lengthen the shortened - Stretch after a proper warm up the common overly tight/over-active muscles: hamstrings, mid/upper back, pectorals, abdominals, hip flexors, calves and forearm flexors. Reason: Most sedentary individuals remain in static positions for long periods. Coupled with weakness, poor center of gravity and non-awareness, tonic muscles become shortened and stiff. Symptoms of tight muscles can range from mis-labeling pain for fascia discomfort, lowered energy levels and joint pain (ex. headaches, knee pain, etc).

Mobilize the stiff - Most GPC do not experience massage on a routine basis and therefore, the tissue around joints becomes stiff and lacks proper range of motion. Work on mobility in these areas: ankle joint, hips, neck, and shoulders. Reason: Most sedentary individuals remain in static position for long periods and wear apparel (ex. high heels, outdated shoes, etc) that alter normal ROM of joints (ex. ankle) by inhibiting receptor response and muscle activation. The above mentioned attributes will likely be the cause of this.

General conditioning - For most GPC that are sedentary for most of the day, a walking program that gradually progresses to a more highly intense bout of conditioning (such as stepper, spinning bike, or sprinting) can be implemented and measured for progressive outcomes. As much as sled pushing and tire flipping looks cool--those tools should not be introduced until you see a marked improvement in the areas of muscular strength, flexibility, joint mobility with improved ROM; and lowered heart rate. Reason: Most sedentary individuals have poor blood circulation and oxygen transport that decreases the work output of the cardio-respiratory system. Activities like climbing stairs and parking at a distance are avoided; and replaced with taking elevators and short walks to he water cooler.

Remember, I am speaking about the general population client--your mother, father, uncle, neighbor or co-worker--that needs accountability and direction to reach certain benchmarks in improved health. For the more advanced client that has developed a threshold for vigorous exercise, a more intensity-appropriate program can be performed:

The next time you advertise your training as being unique to the client--and unique to surrounding businesses-remember that the population is the same. The training that you prescribe will be very similar across the board because most of your clientele will fall into the same categories of capability, willingness, and mental standpoint. The ONLY thing really unique that you will bring to your training programs is how they are administered to each person. How each client receives your coaching, instructions, and advice is unique to the individual. The tangibles of training are easy to apply. The intangibles are what make you successful at what you do.

Core Exercises to Relieve/Prevent Back Pain

2013-03-15T07:45:00.000-04:00

Today is a guest post from Dr. David Kulla...

It’s hard to get through a regular day if you are experiencing back pain. Everything seems to hurt, and it gets especially frustrating when even the ice packs, pain medications and constant rest that your doctor has prescribed are having little effect on your back. Whether you did something specific to injure your back, or you have chronic pain in a particular area, keeping yourself active and strong is a good way to prevent future painful episodes. Many doctors will tell you to limit your rest to one or two days, and then to get up and moving around as quickly as possible.

In addition to moving, exercising as much as you can might help you relieve the back pain you presently feel and prevent it from happening again. There are steps that you can take to help lower back pain from hindering your normal exercise routine or enjoying the activities of life.

First, you can opt to have your spine evaluated. Sometimes, chronic back pain can indicate that something in your body is misaligned. A chiropractor can take a look at your spinal alignment and recommend any adjustments or manipulations that might help.

Pay attention to the way you move. Sometimes, back pain is a result of poor posture. Your back pain develops when nerves along the back are compressed or pinched. You can help keep those nerves in good shape by standing up straight, walking with your head up and your shoulders back, and imagining your back as a perfectly straight line every time you move.

If you exercise regularly, try to stick to your normal schedule even when you are experiencing back pain. Obviously, you should not do anything too strenuous when you are in pain. Avoid any activities that might have caused the back pain in the first place. Make sure you do get your daily workout in, however, even if it means taking a brisk walk when you would normally run, or walking on the treadmill instead of lifting weights at the gym. Try an exercise activity that limits the impact on your back.

If you are someone who does not exercise regularly, your back pain might be a good indication that it’s time to start. You do not have to do anything too intense, but working towards stronger muscles and a more flexible body will help you avoid the type of back pain you are currently experiencing. Start slowly, especially if you have never been very active. Take a walk, or work with a professional such as a physical therapist or a trainer to develop a low impact exercise routine that will relieve your back pain and make you stronger. Keeping your back, shoulders, stomach and legs toned will help you manage back pain and will make your body better able to fight off injuries. A stronger core will also help you heal faster.

Whether your back hurts because of a specific injury, or it just hurts because it always does, talk to a doctor or a chiropractor. If core exercises and flexibility exercise don't seem to alleviate the symptoms, it may time to get checked out. Find out if you have a misalignment in your spine, and then approach treatment and prevention. Regular exercise will keep you stronger and less prone to back pain.

This post was written for Trainer Advice Blog by Dr. David Kulla. Dr. Kulla is a licensed and a nutritionist as well as owner of Synergy Wellness in Manhattan.

Bringing the Tibialis Up to Par

2013-03-11T10:04:00.000-04:00

When young testosterone-filled lifters analyze arm size, their attention is immediately drawn to the biceps. Most will hit numerous curling movements to grow the biceps and never give any thought to the muscle located behind the arm flexors: the triceps.

The triceps make up 2/3 of upper arm size. Yet, it is rarely held to pedestal levels as the biceps. The tibailis muscle of the front lower leg receives the same neglect when it comes to overall circumference of the lower leg.

The tibialis anterior is a crucial muscle of the lower body and one that I have found to be neglected in most exercise programs. This powerful dorsiflexor and invertor of the foot aids each propulsion during walking gait and jumping, and from a cosmetic standpoint -- adds a significant amount of mass to the lower leg.

Most gym-goers train the posterior mass muscle--the gastroc and soleus (calf muscle). These are also important muscles responsible for plantarflexion and knee flexor (gastroc only), but they fail to perform opposite the actions at the ankle joint. Many experts have begun to recognize the significance of foot/ankle dynamics and the relationship this complex has with the entire kinetic chain. For those that discount the importance of the foot in weight-training; it would only be wise to mention that the foot is always in contact with the ground and is the main "communicator" between force production and the body.

High arches or supinated feet can pose problems for active individuals due to the instability that may be present at the ankle joint. This instability may cause high risk of ankle sprains in athletes and active people--leaving them prone to weeks and months of no lower-body dominated activities. From a bio-mechanical viewpoint, the anterior tibialis is a strong stabilizer during walking. When there is an abnormal relationship with antagonist muscles (strength ratios), dysfunction can lead to poor locomotive actions. So, negligence of training this muscle can cause "confusion" in the ankle and foot complex--increasing the risk of acute injuries. From a hypertrophy standpoint, a developed tibialis can add up to a 1/4 inch to the lower leg.

So how do we train this thin, long muscle? Ankle rolls and heel walks are great for warm-up and mobility. But in order to achieve hypertrophy and strengthen the tibialis anterior, we need to perform a single joint action that mimics its function under loads--dorsiflexion. I have enlisted the use of the horizontal leg press for one thing....calf raises or loaded dorsiflexion.

To perform: Set yourself up in a leg press (horizontal sled preferably) with knees slightly bent. Choose about 25% less weight than what you would use for the calf raises. Follow that with raising the forefoot off the sled and begin dorsiflexing. The video doesn't show, but your weight is being placed through the heel. This enacts the tibialis to contract--acting as the ground in this situation.

Here's another video:

Each rep should bring your foot flat against the plate with knees remaining bent. As you dorsiflex the ankle, this should slide the sled back a few inches. I like the rep range in 12-15 range with 30 seconds of rest in between sets. The tibialis can be tight on some people and may spasm or feel taunt. This is an auxiliary exercise so there is no need to spend all day on it. I like 2-3 "polishing off" sets.

Beat All Day Restriction with Purposeful Movement

2013-03-04T08:59:00.000-05:00

Lower back pain is a prevalent problem in today's society. Doesn't matter if you are a bodybuilder, desk-jockey, or an overweight blind man on a scooter---lower back pain happens to anyone. What most people don't understand is where there is more to lower back pain than just the lower back.

Most clients that I personally work with are people that work 8-10 hour days. The day is filled with limited movement--usually slouched over a desk with a computer monitor staring back at them. Ergonomically speaking, there is no other movement except to get up and use the bathroom or hit the cafeteria Most sedentary desk workers eat their lunch...right at their desks!

Years ago, when I worked for corporate fitness I studied ergonomics for the working population. I visited groups of employees during lunch or in their cubicles for workshops on how to move better while confined to a 8 x 8 foot box. What I found out was not many people that are confined to a desk, rotate very much. They spin their office chairs, but the lumbar spine doesn't rotate much. There were complaints of "side tightness" and lower back stiffness--not pain--and a tremendous amount of restriction that made movement unbearable.

Ergonomically speaking, I was taught to teach employees to keep desk items CLOSE. That means I was teaching employees to keep their phones, staplers, and files close to them. I was teaching them to RESTRICT their movements! What I realized was that the ergonomics that I was taught by my group was curriculum supplied by big worker's compensation insurance companies. Obviously we were teaching what insurance companies wanted employees to do---not move so much! Don't move it and you won't aggravate it. That was the mentality in the workplace. It saved thousands of dollars---but subtly damaged hundreds of backs!

As a personal trainer, restricting movement to avoid a client's confrontation with pain tolerance is not solving anything. The grain of our profession is simple: movement fixes everything: use it or lose it. And most people that sit all day are losing the basic anatomical movements that the back muscles are capable of performing.

Recently, I have been utilizing a stretch on myself and some of my clients that complain of low back pain. It's probably nothing new, but it uses a stability ball (which will take some practice and balance), and some strength. I wanted a stretch that integrated different parts of the torso and lumbar spine with accented movements to stretch areas that are normally not moving much on people. With some limits on range--depending on client's ability--the stretch was really doing some good. The ball's spherical shape allows for some lateral molding of the back that instantly causes a stretch in the lats, abductors and illacus. Myself and my clients have been virtually exonerated of any low back pain or discomfort since performing this stretch daily:

What muscles this stretch hits?

Tensor Fascia Latae (TFL) - This muscle helps stabilize and steady the hip and knee joints by putting tension on the iliotibial band of fascia

Pectineus - This muscle adducts the thigh and flexes the hip joint

Psoas - This muscles flexes the torso and thigh with respect to each other

External Oblique - This important muscles rotates the torso. Most people that sit all day, rotate very little--so this muscle stiffens up--feeling like a large velcro belt around the entire mid-torso.

Quadratus Lumborom (QL) - This muscle alone helps to laterally flex the spine. Again, most people that sit all day do not laterally flex, so this muscle stiffens up feeling like a gun holster is permanently attached to your waist.

Lattissimus Dorsi (LM) - This is your "wing" back muscle. Usually becomes tight with a slouched posture. During the stretch, this muscle is engaged when the arm is raised.

What I Like about this Stretch

It hits many muscles when your "settle" into the actual stretch. What I mean by settle, is when you can overcome most of the restriction that you will feel initially. The integration of many muscles really defines it as a "bang for your buck" drill in my book. Initially, the set up is tricky. Most trainers will need to assist a client at first. The tricky part is finding the correct size ball (in the video I am using a 54" ball. Check height recommendations for you). Secondly, placing your hip joint on the ball--or at least as close as possible) to the center of the ball's top surface can be a challenge. Once in the position, bring your outer arm back so that you can bring the lat into the stretch. Some people with poor external rotation and should pain, may have difficulty with this part. At this point, really outstretch the body and use your feet to 'anchor' you.

By now, your inside leg and arm should hold you in position. Your outside arm is outstretched for lat involvement, and your outside leg will turn outwards to involve the posas, pectineus, internal/external oblique, TFL, quadratus femoris, illiacus, and quadratus lomborum. I have used this stretch for my athletic clients and my general population clients and it has worked well.

You can find more stretches and drills that address the lower back HERE.

Stop Being Everything to Everyone and Just Be the Trainer You Want to Be

2013-02-25T07:46:00.000-05:00

Flashback to 2003-04....There was a time in my career when I tried to have ALL the answers for all my clients. There was a time when I was too proud to say, "I don't know"...or "I'm not sure"... or "I don't really have experience with that".

There was a period of time when clients were referring friends and family to me for such things as orthopedic problems, metabolic syndromes, and female related issues. At the time, I enjoyed being a resource for these individuals and acquiring some sort of notoriety. It helped me gain popularity among the staff (of the gym) and eventually, increased my productivity and sales.

However, I didn't have the answers all the time, and other times, I gave inept generalizations to inquiries that should have been dealt with specific matter-of-fact answers. At my most productive times, I was rushing to the nearest computer and researching specific conditions that I was asked about earlier such as:

Fibromyalgia, Exercise during pregnancy, Exercise-induced vertigo and Exercise with Parkinson's

My resourceful network? Google...Yahoo...and Wikipedia.

After overloading myself with information, I was realizing that I wasn't really learning anything about these individual conditions; I was simply passing information along and making any modifications to the exercise program I designed. I realized I was not learning about these specific circumstances that people were experiencing; I was simply memorizing certain phrases and key points as I hastily skimmed through information on the Internet or in textbooks.

Metaphorically speaking, I realized that I was simply in the passenger seat staring out at the scenery as someone else drove. I was "taking it all in" but not learning how to "get there".

I wasn't the driver learning the route. I was simply taking visual snapshots of the area around me so that I can talk about it later with others.

I finally caught on that I wasn't becoming a better trainer. I was simply becoming a "middle man" for people that wanted to be fed information quickly--regardless if it was incomplete, vague, or even erroneous. It was not until I left the commercial gym atmosphere and left behind the grind of sales, monthly quotas, and pressure that I grasped the idea of focusing on doing what I know best and making THAT better. What made me my best was being who I was and using what I had learned to get the results clients had achieved. I realized that I was good at what I did and what I did was motivate, held clients accountable and set high exceptions on them.

How did I do that and how can you do that?

1.) Ask yourself or write down what your strengths are and what your weakness are. The stupidest question you can be asked by someone is "what are your weaknesses?". But it's not a stupid question if you ask it to yourself. It's introspective. Write them down and analyze them. What can you do to make them better and into strengths? If you have weakness--that is normal. This is where you need to draw the line and stop wearing that particular hat.

2.) Recognize which clients in your career benefited the most from you and find out why. Once you do that, go back to #1 and check it over. If you are lacking confidence, go back to your history and evaluate which clients reached success and make a list as to why they did. Was it your programming? Did they mesh well with your personality? Is there a certain type of client that you work best with/for?

3.) Identify who EXACTLY do you want to train. For a while I thought I could train anyone and everyone. That was the young and eager guy in me that was aspiring to be great and please everyone. There are certain clients that will stretch and go the distance to maximize your effectiveness. Those clients are a rare breed--but still can be created if poised in the right environment. You control the environment. So it is up to you to identify who can profit the most from having you in their life. Today, I am not afraid to decline a prospective client or refer them to a colleague.

4.) Forget gimmicks and fitness fads. There was a period in my career when I used balance boards, Dyna discs, and other balance apparatuses to train for "balance and stability". My senior clients would eat this up. I thought I was getting somewhere, until I realized I was "yawning" and growing tired of watching amateur rope walking acts. When I researched more and adapted more strength training into my programs--it dawned on me that balance has to do more about strength that it was getting credited for. Today, seniors still ask me for the balance board, but I always steer them away from it. If you want to do any type of "balance or stabilization" training with a client--just get them on one leg. That is the most effective. The rest is simply not the right tool for the job.

5.) Ask for feedback. I am very adamant about self inventory check-ups. It has helped me to receive feedback from my clients, friends, and other colleagues on my coaching style, my verbal communication skills, my attitude, and my programs. This has helped me to uncover the components to make number #1 (see above) effective. There is nothing like giving a presentation or workshop for a group of young trainers and having them--one by one--approach you to compliment you at the end.

6.) What kind of equipment do you want to use? This is a new one for me. For years, I tried to learn and understand every machine in the gym: adjustments, inner workings, and usage. Little did I know that the best equipment was the human body, free weights, and some very simple tools to add resistance. If you want to train clients with fluffy, chrome shined machines than you are going to have to accept the fact that you will only attain clients that do not want to surpass a certain work capacity (which will probably be low). I realized that the more I learned about conditioning and strength training--the less tools I needed to obtain it! Today, I have outfitted an entire studio with only about $3000. In a commercial gym, that is the price of ONE piece of equipment! Think about it.

I am a better trainer today than I was only five years ago. And the year before that I was a better trainer than I was the year before that. Each year of my career, my target becomes clearer. And my strengths become stronger and my weaknesses become more readily identify-able.

Today, I don't receive many questions on topics I am not familiar with. Many of my clients know me for one thing. Five years ago, clients knew me for 50 things. Seriously, do I know what it feels like to train while pregnant? Do I even know what fibromyalgia "feels" like? No...and I don't try to know. I am not afraid to reply with "I am not familiar with that".

Call it transparecny...call it narrow-minded....but I call it self-discovery. And ultimately, personal growth.

You Know More About Training Than Your Boss...But She Can Fire You

2013-02-18T09:10:00.000-05:00

Question:

John, I work for a neighborhood fitness facility that houses racquetball, pool, and tons of group exercise classes. We also have a very busy personal training department. I am one of twelve personal trainers on staff and we have a good "vibe" between all of us. However, our fitness director also trains clients. She is in her late 40's and is very set in her ways. She trains people using single joint exercises, tons of machines, and nothing supports current research regarding fat loss or strength training. Most of us younger trainers on staff subscribe to the challenging circuits and complex exercises that you and others talk about. But whenever my boss sees me or the others doing an exercise that she thinks is "dangerous" or "too complicated", she mentions it to us in our weekly staff meetings; and suggests we "keep it safe" . It seems she is 'behind the times' in training information and her sessions look boring. What can I do or say to her without getting on her bad side?

- Mariann R.
Roxbury, MA

Answer: I know your situation all too well. The funny thing with personal training or any career where continuing education is concerned is most people get "too comfortable" or attend continuing education workshops simply because they "have to". They don't view continuing education or networking with others in the field as an opportunity to expand on their knowledge and learn new concepts. Many professionals become too complacent or comfortable in their jobs--which means in how they do 99% of everyday things.

My first job in a commercial facility I had the same situation. My fitness director funneled and filtered most of the information on exercise to each staff trainer and we had periodic "in-house" training workshops. The problem with in-house training, is if the supervisors are not open-minded and are stuck in a box, the information disseminated to the staff is edited, water-downed, and influenced by sales and member retention. It is never centered around results.

In your case, it sounds like your fitness director is stuck in her ways and refuses to look outside the box she has created for herself. I know this is frustrating for you and the other trainers because you want to explore the human condition--you want to push people, you want to bring them to new heights, and mostly, you want to coach! But the leader of your pack is light years behind you and if you dare to outshine her, you may attract her mean-streak. Luckily when I was a manager, my staff trainers enjoyed the fact that I was a successful trainer and was opened minded to the works of such greats as Mike Boyle, Mike Robertson, and JC Santana. I encouraged my trainers to read their material, and frequently, I passed along my books for them to borrow. In the end, it helped out the department as a whole. No one trainer shined. As long as there was a congruency among the staff and a "great vibe", each trainer reaped success. They learned more, and they attracted more clients. It was nothing personal. It was putting the department before myself.

There are two reasons for your dilemma:
1.) Basically, your boss doesn't want you to outshine her on the exercise floor.
2.) She is ignorant to the fact that fitness continues to evolve.

Reason #1 targets a personal problem she has with herself. Maybe she lacks self esteem and feels that if she (personally) can't perform some of the newest exercises out there (kettlebell swings, Turkish get-ups, etc), and that ultimately, she shouldn't show others. Keep in mind, that as the fitness director she views herself as the leader of the department. She has supervisors that appointed her this position for one reason or another, job security may be a very important issue with her. If this is the case, it would be significantly important for her to upgrade her fitness knowledge because it will help the department's bottom line. Don't go over her head and talk to her supervisors as this will be the beginning of the end for you. Rather, try to connect with her. Try suggesting some upcoming workshops or seminars and tell her you think it would be great if some of the staff attend.

Reason #2 really calls for zero tolerance. In this day in age, as more research and exercise studies exploit the most effective ways to lose fat and be healthy, it is paramount that fitness professionals learn more--especially the longer they are in the field. This is a competitive field and those professionals that remain stagnant will lose in the end. A certification may only be a piece of paper, but I believe it is the continuing education that follows that will nurture a professional's growth.

Try these suggestions to help bring your boss up to speed:

1.) Ask to exchange ideas in meetings and conduct a book exchange. In my years, after the initial "numbers" part of our staff meetings, we would end with talking about topics new in strength training, talk about new books released or research, or we would discuss each trainer's clients to make suggestions or encourage progression.

2.) Suggest exercise demonstrations. Ask your boss if you can have exercise demonstrations together as a staff and make recommendations. Ask her about an exercise first (this will empower her) and then share your thoughts. NEVER bruise your boss's ego--especially in front of others. Empower your boss first, then build upon her idea. You will achieve more if you build off the lowest common denominator.

3.) Have your clients praise you to your boss. Sure it sounds sneaky, but its really just asking for a testimonial. Suggest to some of your clients that they provide some feedback about their experience with you to your boss. Hearing it this from a customer, usually will force fitness director to do some 'self-inventory'.

4.) Ask your boss if he or she would like to train together during off-peak times or days off. This is great idea because it will allow you to communicate with your boss under different circumstances. Talking about different topics, focusing on training, and engaging in motivational techniques will allow your boss to "see your side of things" without showing off. Keep things equalized and he or she will be open to your concepts. This may take more than one training session together to achieve.

Hope this helps. Leave me some comments if you experienced the same situation!

John

The Most Unprofessional Trainer...

2013-02-12T08:41:00.000-05:00

The most unprofessional trainer is the one that devalues their worth without even knowing it. We are involved in an industry that enables us to interact with our customers in many social outlets. Other than the medical community, we are in a profession that allows us to trespass the traditional "3-feet" of space Americans give each other in order to feel comfortable in a social environment. This is a privilege. It is also a liability. Not only a liability in the traditional sense of legality, but a liability in the public's perception of your net worth.

With the many routes fitness trainers have to market and expand their customer base, sometimes it is easy to cross the line of professionalism and become simply a "trusted and learned friend who helps out someone else". By definition, a professional is one that is rehearsed extensively in their occupation and views it as a means for livelihood. Many trainers don't view themselves as professionals and that is where the perception changes. If you do not view yourself as a professional, your customer will follow suite. Believe that. On the other hand, not many trainers "make a livelihood" with their profession--by that I mean pay the bills (more than the one you owe Verizon)--and therefore, don't hold the position as a permanent stop.

For example, a group of corporate employees that work together day in and day out suddenly converge for a few drinks after work. As the time goes on and the mood becomes more and more relaxed, each employee displays a different persona that is not usually expected from each other. The environment has changed, and without thinking, most (not all) inhibitions and apprehensions have also disappeared--allowing some of the employees to speak or act more 'colorful'. The next day at work, do you think the opinions of each corporate employee have changed? If you answered "yes", my guess is with yours.

Sometimes, it takes an unforeseen event or change in environment to change our demeanor. In front of our customer (our clients), this is more likely to happen the longer and more frequently we see them. As clients become closer to their goal, it is highly likely that a relationship or trust begins to ensue between the client and the trainer. That is normal. As the mutual trust between the client and trainer grows, the more openness and comfort is experienced between the two. That is still normal.

However, something changes over the course of time and maintaining the line of professionalism bears on the responsibility of the trainer. Most clients will openly discuss topics that are personal to them; give opinions; and become more and more comfortable during the session. Bear in mind that the "line in the sand of professionalism" should still stay within sight.

With the online social networking and the powerful search engines of the Internet, most employers-including potential clients--perform a name search to uncover any episodes or lapses in judgment on one's part. For instance, I personally, have "Googled" a potential trainer for hire to see if I can find out some material other than what was recited to me during the interview process. Today, sites like Facebook and Twitter are used to discover photos or comments made that may disclose your true colors to a potential employer or customer. Forget three references, I have Google's algorithms do the work for me.

So with that in mind, here are a few points to consider what may be stepping over the line and reducing your value:

1.) Post photos of yourself drinking and binging recklessly at parties.
2.) Post photos of yourself in perverse situations.
3.) Make comments to your fellow clients that have nothing do to with your business, or expose a different side of you that they are not used to seeing.
4.) Post website addresses (URLs) that may be pornographic or inappropriate.
5.) Curse or use profanity in postings or comments.
6.) Sleep with or have sexual relations with your clients.

To maintain your net worth and value, you want to do the opposite of what I listed above. Professionalism, along with your knowledge and tenacity to achieve results is your leverage in an industry plagued by inexperienced and sales-driven hacks that don't know the first thing about training others. If you haven't done so, make sure you pick up a copy of my FREE downloadable eBook From Personal Trainer to Fitness Professional.

I have also written extensively about professionalism in the new business development course offered by the National Academy of Sports Medicine. If you are a NASM-certified fitness professinoal, you can find that continuing education course here.

Birthday Edition: 25 Notes on Life, Love and Lifting

2013-01-30T09:45:00.001-05:00

Over the weekend I celebrated my 39th birthday with my wife and a trip to New York City for some great food and a Broadway show. No more late nights for me chugging beers and hopping from bar to bar; nowadays I prefer a nice quiet night being inspired and awed by the little things in life from my family, talent, and goodness. Throughout the weekend, I contemplated on the many things I see around me changing. And the beauty of my ability to remain steadfast and in control. Here are 39 things (one for each year of my life) that provoked a thought:

1.) After the show, we hit up a great brewery in Manhattan near Times Square. Sadly, as I looked around the restaurant, everyone was checking out their cell phones. No one was engaged in '"real" conversation. Did technology kill the ability humans have to create discussion? Are we that bored that we need to be entertained constantly?

2.) So many people own iPhones. We have become a nation that buys from one of two suppliers: the leading one or the leading competitor. Other tertiary producers are vanishing. On my trip to NYC, every person had an iPhone. Not to knock Apple...but seriously...these people are "owned" by Apple.

3.) You have to have a life outside of fitness. I'll be honest with you...fitness and personal training...is my J.O.B. It is a job I am passionate about and feel dedicated to. I have responsibilities to fitness and personal training and that is why I continue to train and maintain a steady business. My true passions in life involve family, travel, and experiencing new things. I have seen and met many people that were immersed in fitness that they became borderline mentally ill---distorted body image disorders, obsessive compulsive (OCD), anxiety and low self esteem. I'm sorry, but I don't smile when I'm lifting. Sometimes I hate it. I tend to view it as a marriage of sorts--a necessity in my life that I am obligated and responsible to maintain my health and well-being.

4.) Three weeks ago I managed to slip on my kitchen floor and split my elbow with a deep laceration. It needed stitches and I rushed to the ER. I was met by young male ER doctor--maybe 27, 28, 29 years old--straight from walking across the graduation stage. He was over weight looking close to 350 pounds. In the room, he was sweating profusely and trying to keep his pants up. I, being the management-minded that I am, began small talking with him. He told me many of the visits he had seen so far were for flu-like symptoms and I was his first "real"case for that day. As he stitched away at the elbow and tried to wipe his sweat, he said to me: "See you're making me work today, aren't ya?" It bothers me that today's workforce, really doesn't want to work. They want to have an easy time and get paid for it. His comment really resonated with me and made me fearful for tomorrow's work-force and the aptitude of our society.

5.) I am really glad that I come from immigrant parents. They taught me hardwork, honesty, and responsibility.

6.) If I worked as hard as I do in reality on my online presence I would be more known around fitness circles. Truth is, I can care less. I went to a fitness seminar last year and met a very famous fitness professional. I was excited to see him in attendance and though he was there to learn. However, the whole time he was sitting during the presentation he was tweeting about "being there". During the hands-on portion, I watched him sit in a corner and work his social media audience and tweet away.

7.) I don't want to make everyone happy...it spreads me too thin. I only want to make the people in my life happy that matter to me. That is what keeps me grounded.

8.) I am surrounded by weakness. I am getting so sick of everyone wearing these glasses:

There's is nothing that says it louder and more clearer: "I WANT TO FIT IN. I WANT YOU TO LIKE ME". The more I see people trying to look like the crowd, the more their weakness is exposed.

9.) It really says alot about the people that wish you a happy birthday on Facebook....and its says alot about those that don't.

10.) There's so much talk about the dead lift lately, that its making me not want to deadlift anymore. It reminds me of when Rage Against the Machine appeared on TRL on MTV back in 2000. The more people liked them, the less I did :)

11.) People that walk slow in front of me tend to think the same way as they walk. Without direction, focus, and initiative.

12.) If you keep your client in the "corrective exercise" phase of your program for longer than 3 weeks, I guarantee they will get bored and drop out of your facility. We have to get out of this mentality that we HAVE to fix people right out of the gate. You have to develop your skills of WORKING AROUND, MODIFYING, and PLANNING AHEAD.

13.) I find it ridiculous that some Internet marketers will blatantly tell their audience that they don't train anyone anymore, yet people still flock to their website t read articles and advice about training people.

14.) In terms of giving people advice: Training yourself and training others are APPLES AND ORANGES in my book.

15.) As a hiring a manager, everyone that comes into an interview with me has already gotten the job...its what you say and do in the time that we meet that you lose the job.

16.) I see a paradigm shift going on in the fitness field. What we used to call FUNCTIONAL TRAINING with funny looking exercises using stability balls, balance boards, BOSUs, and disks is being replaced with exercises using bands and over-complication. I'm old school...I like to just add weight to a bar to make it more difficult.

17.) I have found that the more online presence fitness professional have, the more sensitive they become.

18.) Just because a website is called a "Development Center"; doesn't mean it is housed in a office building and answers to a "board of professionals". It is typically a young kid working out of his bedroom and using his mom as his editor and using daddy's wallet.

19.) I have twins. Everyone tells me how tough it "must be". Truth is...my wife and I are tough. That's why this task that God bestowed upon us is not looked at as a chore, but a challenge that we do a great job at. I laugh when other parents complain of caring for 1 baby. We have 2 and we manage. As a matter of fact, when one baby is asleep and we are only tending to the needs of the other--its like a vacation.

20.) Foam rolling is great. But I prefer massage therapy. I always recommend massage to my clients first. Depending on the therapist, a highly skilled therapist can make you feel like you are in a different body. The problem is, most people can't equate spending between $50-100 on a good session. They look at it as a waste, rather than a investment in regular maintenance for their body.

21.) I have been working in the field of fitness for 14 years now. I am proud that I have been able to make a steady income the last last 14 years even though the statistics show that trainers drop out of the field after only 2 years.

22.) I don't relate to young, egotistical people anymore. I have been through too much in my life to act precariously and lack a perceived sense of consequence for my actions.

23.) My articles online are stolen monthly by young, up and coming writers that lack the experience that I do. They try to write about it and don't have any "meat and potatoes" to what they are trying to say. So, they need to find the info and apply it to their writing themes.

24.) Your weight directly effects your work production. I had a plumber come over to change a gasket on my toilet and he weighed about 415 pounds. The area to work with was small and obstructed. The stairs to my bathroom were also an issue. It took him 4 hours to complete a 30 minute job. He left plenty of sweat stains on my carpet :)

25.) We talk about keeping training simple, yet I see so many trainers over-complicating exercises. Want it harder? Add more weight. Want it more challenging? Add more time. Want it more metabolic? Lift it faster.

What is the Under-Promise and Over-Deliver Concept?

2013-01-22T13:37:00.002-05:00

One of the first things I needed to comprehend as a new fitness manager in 2005 was the concept of "under-promise and over-deliver". As more and more young, enthusiastic trainers start up their own businesses--be it Crossfit, outdoor bootcamps, or training facilities--they head into this venture without knowing this powerful business concept.

In simple terms, I can explain the "under-promise, over deliver" concept by using a party invitation. Have you ever been invited to a party--maybe birthday party or Super Bowl party---and every year its the same group of friends, same routine, and same set-up? But the one time you do go again...as much as you already anticipate the entire night; as you arrive to the party and there are new people, there's a DJ, a bigger flat screen TV with stereo sound, and it is catered by your favorite restaurant! WOW....! Now, that is over-delivering!

The concept can be described as the ability to offer the least on certain services or products and PURPOSELY deliver or provide quality that exceeds the perceived expectations by those intended customers/clients. In turn, this will create a "WOW" factor for your clients; differentiate your services/facility; and move you up the ladder (in your client's mind) when recommending trainers to friends.

One of the biggest mistakes I see in new businesses is the way trainers and business-owners market themselves. They go all out. They bring out...not only the big guns, but ALL the guns! They try to be everything to everyone. They try to have a solution for every health-related issue: poor posture, fat loss, healthier gastro-intestinal health, bigger strength gains, better squats, bigger deadlifts, healthier shoulders and pain-free knees. That's alot of solutions! And most of the time, they fall short of delivering on those promises because the perception of value has been raised BEFORE the client can experience the service. The marketing OVER-promises to the client and usually the trainer falls short because of poor business skills, inexperience or low qualifications.

Here's a really easy way to understand how the under-promise and over deliver concept works in marketing. Have you ever signed up for a continuing education seminar or workshop and paid well over $300 for? In your mind, it was a hefty price to pay, but you were going to listen to a few speakers and learn a few new things--as well as get some credits. On the day you arrived for the seminar, you were greeted with a cool new bag, T-shirt, key-chain or bracelet. The seminar hosts set up a nice continental breakfast buffet and also sponsored an after-party shin-dig to meet the presenters and other attendees after the workshop. Now, prior to signing up for this, you thought you were going to pay $300 for a seminar and possibly a booklet with slides? But you got way more than you thought. That is smart marketing and business practice. Under-promise, over-deliver.

When trainers overly promise on goods, they position themselves at a deadly disadvantage. They are painted into a corner. The only way out of it is to deliver results. Some can deliver these results...others cannot. When you overly promise on results, you place your self at the time-table of the client. And that is not a place you want to rest your business reputation on.

So why do most trainers and new business owners want to over promise? There are many reasons why including lack of business know skills. It is hard to understand this concept in people that do not have a background in business because, naturally, you'd want to exploit all your services and market them as the best. But truth is, you are not the best...if you live in a metropolitan area, chances are there are at least 25 trainers within a 15 mile radius of you. You cannot market your services as being the best, you have to market them as being different.

Outrageous claims will attract only a small amount of people--and those people you don't want in your business. If you market your training style as the "fastest way to fat loss", or "lose "x" amount of fat per week", you are placing alot of pressure on you. Suddenly, the client's expectations are high and the risk of losing the client becomes greater. That is why bogus fitness products have a very short shelf-life. They try to attract people with high expectations and that are susceptible to outrageous outcomes.

Most trainers want to be certified in everything under the sun. They want to be experts in fat loss, kettlebells, Olympic lifting, Crossfit, corrective exercise, nutrition, life-coaching, TRX training, club-bells, and endurance training. Truth is...all these things work in isolation. Most trainers fall into a trap of trying to be good at everything, rather than being great at one thing. They fall into the same trap their client does....they try so many different things, that they become unsure which method worked.

Keeping your expectations of your training methods simple will ensure that you will always under-promise. A sample of under-promising is "simply getting your client in the gym 2-3 per week on a structured program complete with direction, progression, and effectiveness". How you accomplish this, as a trainer, is individual to your style, personality and the client. Keep the expectations high for your clients, but keep them general to avoid creating any type of pressure for you or the client. When expectations get to high, it becomes easier to point the finger of blame. We can blame the client for being lazy or not giving it their all--or the client can blame the trainer for being poor. It is a no win situation for both. Keep things simple and the outcomes will become grand.

What Makes a Bootcamp Successful?

2013-01-15T08:41:00.000-05:00

Bootcamps have been popular for a few years now and continue to be a growing trend in fitness facilities. This is a positive thing because it allows a trainer to work with many clients at one time and increases revenue and free time. In my opinion, bootcamps really distinguish themselves from one-on-one sessions due to the "energy" and "friendly competition" generated during a class. The environment is energetic, loud, and supportive. And each participant becomes an anonymous competitor with others and mostly, themselves. A successful bootcamp class includes a mix of compounded loaded movements, corrective exercise, energy, support, and fantastic coaching.

Along with these pro's, there are also con's to teaching bootcamp classes. With classes ranging from a mere 4 participants and up to 30 participants, it becomes a hefty challenge to supervise every person in your class. With energy levels and competitiveness high, its easy for clients to lose form and work through fatigue. It is at these times of technique breakdown, that places the client at the highest risk for injury.

Some may argue that a simple warm-up is the perfect remedy for preventing injuries, but that is not always true. The most effective way to preventing injury and having a successful bootcamp program is in the systematic approach of progressions and regressions.

How many times have you seen an overweight person performing an exercise and the form was atrocious? The exercise form was so bad that the client looked like they were doing more harm than good for themselves?

It is at these times when getting to know your class participants is a good idea. I don't mean getting to know them on a personal level, but getting to know their bodies better....sometimes...better than they know.

Properly progressing participants is a big key with many of today's most popular bootcamp exercises. Progression is based on the weakest link in your bootcamp class. For instance, if everyone performs the push-up exercise in a standard position; the weakest participants will only complete a few reps. Fatigue and general weakness will overcome their initiative, and they will not receive the full benefit of the exercise. And your weak, overweight participants are the ones that NEED to receive the most benefit of your bootcamp class!

Not everyone in your bootcamp class will have a picture-perfect form on all exercises. You will see some struggle. You will see some desperation. You will see some people contemplating quitting your bootcamp. This raises the importance of screening your participants and making the correct progressions and regressions. Applying cookie-cutter exercise circuits to simply "break-down" your participants is generic coaching at best and leaves the door open to injury. Most bootcamp programs fall prey to this ideology. The problem with this approach is the coaching stops once the class begins. I am here to tell you that the coaching and cuing continues until the class is over.

My friend Mike Robertson has put out a product that when he revealed it to me, I said "FINALLY!" Mike has put together a great 6-month program that instantaneously makes any bootcamp program effective. With the help of his friends, Jim Laird and Molly Galbraith, Mike has created the awesome product for all bootcamp owners and trainers: Bootcamp In a Box.

Bootcamp In a Box takes numerous exercises and breaks them down into the proper progressions for all your class participants. Instead of blindly going into each class with the intent of beating the crap out of participants; this product enables trainers to devise the correct sequence of exercises based on the global screening process of your class and the proper coaching cues to deliver. This means your bootcampers will stay injury-free and get stronger. If those two things occur, you will have campers that consistently attend your classes and achieve the results that will forever market your facility! Sounds simple...but that is what makes any class successful: keeping your clients engaged in a fun environment that promotes strength increase, fat loss and low injury rates.

Mike has put together a pretty cool preview video for it:

This product gives you a DVD and manual chalk-full of over 80 exercises with technique and cuing demonstration. It is a COMPLETE SYSTEM for all bootcamps. With the popularity of bootcamp classes, I can't see why any trainer would have to "think about" purchasing this product. I have been a fan of Mike Robertson's for years and I have endorsed his products relentlessly because they are high quality and educational. They have helped me personality with my own bootcamp classes and my training programs; and this product will do nothing short of that. Mike is selling the product for a few days at only $197. After January 18, it increases to $297. Did I mention it is instantly downloaded after the purchase?

CHECK OUT BOOTCAMP IN A BOX HERE!!

Thoracolumbar Fascia: The Forgotten Culprit of Low Back Pain

2013-01-08T09:17:00.002-05:00

Each week I am inundated with people that complain about low back pain.Although I don't necessarily discount the severity of low back pain, I do find that most complainers exhibit the same factors that are typical for low-grade lower back discomfort:

Characteristic #1: Sit for long periods
Characteristic #2: Overweight by 20 pounds
Characteristic #3: Poor posture
Characteristic #4: Overly tight hamstrings

Most of the clients I attract are members of the general population that don't dedicate much time to activity--let alone flexibility training or myofasical therapy. My first recommendation is always massage therapy. I have worked with a handful of massage therapists over the last 6 years, and I am astonished at the incredible results one can receive after a session of tissue manipulation. Like trainers, not all massage therapists are great at their craft. Some have become stagnant in their service and sessions are redundant. Others really demonstrate a passion for what they do and really put some "muscle" into it.

As with most trainers dealing with clients that suffer from low back pain, they will usually recommend stretching and tend to focus on a muscular tandem of short and tight tissue. It is my opinion, with most clients from the general population, low back pain is not necessarily a muscular issue. It is a fascia one. Let me explain the role of fascia throughout the body.

Fascia is a highly adaptable tissue. Due to its elastic properties, superficial fascia can stretch to accommodate the addition of adipose tissue that accompanies weight gain. The superficial fascia can also slowly revert back to its original level of tension after weight loss. Deep fascia can contract. What happens during the fight-or-flight response is an example of rapid fascial contraction. In response to a real or imagined threat to the organism, the body responds with a temporary increase in the stiffness of the fascia. Bolstered with tension, people are able to perform extraordinary feats of strength and speed under emergency conditions.

Deep fascia also has the ability to relax. However, some tension is needed in order to maintain proper function of structures—much like ligaments around a joint. One of the largest areas of fascia is located at the trunk. The thoracolumbar fascia and the rectus sheath provide strong fascial support between the bottom of the ribcage and the top of the pelvis. This area forms your “corset. The thoracolumbar fascia (lumbodorsal fascia) is a deep investing membrane that covers the deep muscles of the back of the trunk. Two main muscle groups lie within the layers of the fascia. The quadratus lumborum muscle lies between the anterior and middle layer, and the erector spinae muscle is enclosed between the middle and posterior layers. These two muscle groups are responsible for lateral, flexion, and extension of the vertebral column and should be strong specifically for vertically loaded lifts like squats, push presses, and deadlifts. They are also located at an important junction of the fascia.

As with any region of fascia, repetitive stress (static or active) can damage the tissue leaving trigger points, adhesions and ultimately, scar tissue. For the general population that sits all day and uses poor mechanics when using their bodies to lift, squat, or move, this region becomes a troublesome spot for low back pain and discomfort. Most people with low back pain that is predominately muscular are typically laborers that use their bodies to lift loads that are moderately heavy (electrical workers, construction workers, farmers, etc). Your typical weight-trainer that uses poor technique falls into this category.

Back to the general population...Massage therapy is what I strongly recommend to alleviate the discomfort in the thoracolumbar region. With regular tissue manipulation by the hands of a qualified professional and the tolerance for high levels of pain--massage should do the trick in increasing mobility, blood flow, and decrease tension in this area. If regular massage is not something that can be afforded regularly (once per month is my suggestion), my next recommendation is self-myofasical release with a foam roller or other self-massage tool like a Rumble Roller, Massage Stick or Thera-Cane.

Using the massage stick on the thoracolumbar region

These massage techniques are great when performed as regular as getting up to use the bathroom. In the past, I have had clients keep a massage stick in their office and perform this drill inside the office or cubicle. You would be surprised, but after the strange looks from co-workers, the next emotion is curiosity and a desire to own a massage stick too.

Foam rolling this area can be tough for people that don't have alot of muscle in this region. Usually lifters with developed erectors and back muscles can tolerate the pressure of rolling on the thoracolumbar region, but I don't suggest it with the general population.

Once massage and self-massage have helped increase blood flow and improve mobility in the lower back region, I like to introduce a side lying trunk rotation stretch. This stretch can be difficult for some--especially getting on the floor without exacerbating any discomfort in other areas. But I like it combined with localized massage and recommend it after targeting the area with the Massage Stick, TheraCane or Rumble Roller.

This stretch does not limit to just the fascia, it's also a great stretch for the trunk musculature including the obliques, erectors, and abdominals. With a population that sits stagnant and statically for hours on end, this rotational stretch is great for increasing mobility upwards the torso. I like this drill performed directly after self-massage with a hold of 20-30 seconds. And with all stretches, I like a few more degrees of movement performed as the area becomes less stiff.

So before you look at muscle stiffness and weakness in your clients with low back pain, don't neglect to examine the thoracolumbar region. Although this area is usually palpated by massage therapists, we, as trainers, cannot do much in way of hands-on work--but we can recommend drills that the client can self-perform.

12 Old School Thoughts to Make You More "Old School"

2013-01-04T06:00:00.000-05:00

I get tons of emails and messages from readers appreciating my "old school" approach and genuineness that resonates through my blog posts. I've been called an "old school" trainer. For me, the fact is its not hard to be genuine with others. I find it very easy to be myself; to be honest; and be as transparent as possible. When my inbox is flooded with messages thanking me for these simple attributes, it makes me wonder what is going on in the world today that is diminishing the "old school" way of life. Here is a list of some simply things that you can help you become more "old school" in an industry filled with "new school" antics and fads.

1.) Be honest with those that you need to be honest with. Doesn't necessarily mean everyone you come into contact with, but mostly, be honest with yourself.

2.) Don't be afraid to fail. In life, there will be more failures than successes. If you don't want to believe this, you haven't grown up fully yet.

3.) "Are you injured or are you hurt?" I love this quote from the best college football movie ever made, The Program. Whats the difference? If you are injured, you can't play--if you're hurt, you can. It's as simple as that.

4.) Compound exercises will always boost your ego. I love deadlifts too, but you don't feel the weight until you 1/3 of the way through the lift. Want to build confidence? Get UNDER a lift. Load up a barbell and place it on your back. The second you feel the sensation of 200, 300, or 400 pounds on your back...you immediately, go into this "Gotta Do This" mentality. I've found this to be true with the bench press, bent over barbell rows, and anything squat.

5.) Workout like its your job. Punch in and punch out. If you are serious about training, it becomes a part-time job to coincide with your real full-time job or school schedule. Yes...it can get in the way.

6.) Remember what is important in life. Posting your accolades on social media to receive pats on the back is like masturbating on video and then watching it over again. It doesn't make sense and is disturbing. Your ego doesn't inflate like that. Receive your accolades unwarranted from others that you have directly effected.

7.) Go to a concert or performance and just watch. Back in my day, you went to a concert and you headbanged, moshed or simply watched in awe of the performance. Nowadays, everyone has to whip out their cell phone and "capture" the moment. I think its more, "look at me, I was there...how cool am I??" While recording the moment, you actually lose out on the moment. Think about it.

8.) Don't be afraid to talk about other things other than fitness. Honestly, I get tired of fitness fanatics or professionals that always talk about fitness, exercise, sandbags, or kettlebells. Show me substance. Show me what YOU are made of...what else embodies your spirit other than fitness? Character is more than one thing.

9.) Be responsible. Today's generation wants nothing to do with responsibility. They put more effort into evading it than accepting it and fulfilling some basic fundamental responsibilities like punctuality, common courtesy and being truthful.

10.) Be there when you say you will be there. This goes along with #9. Nothing tells me more about concreteness than when someone does exactly what they say they are going to do.

11.) Don't be afraid of callouses. Callouses are evidence of hard work. Think about it...carpenters, brick layers, auto-mechanics and construction workers all have callouses somewhere on their bodies--usually the hands. Do computer programmers have callouses? Work your ass off physically everyday--as in the gym (see #5) and you will appreciate your effort. Your badge of honor will be those crusty, hardened patches of skin.

12.) Look people in the eye. Got something to say that means alot to you? Maybe you need a hug? Well, when you need one, make sure you look that someone in the eye when making the request. Looking others in the eye is a unequivocal showing of respect and 99% starts a conversation off right.