With the popularity of CrossFit, Bootcamps, Tabata and other high intensity formats, clients may believe that the only way to train is at a high intensity. However, that’s just not the case! Read more on Too Much High Intensity?…

Too Much High Intensity? and more...



Too Much High Intensity?

Sherri_Gorge_Yoga_42017With the popularity of CrossFit, Bootcamps, Tabata and other high intensity formats, clients may believe that the only way to train is at a high intensity. However, that’s just not the case!

I’ve been in the fitness industry for almost 30 years and I’ve seen it all and can pretty much guarantee that if your clients only train at a high intensity, it will lead to illness, injury and/or burnout.

Of course, that is not what you want for your clients or your schedule.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my
top 5 revenue generating secrets.

Here are some points to consider/remember:

  • What happened to the warm-up?

    • Physiologically, we know that the body does not do well ramping up quickly from a resting state to a high intensity zone. And yet, time and time again, I hear of programs requiring participants to do burpees, jump squats, power lunges, jumping jacks and various other high impact, high intensity movements during the warm-up! The purpose of the warm-up is to gradually get the blood flowing, slowly increase the demands on the heart and lungs, warm-up the muscles, lubricate the joints, and activate the energy systems. The warm-up should begin low-impact, low-load and low intensity practicing the movements you will do during the workout for about 6-12 minutes.
  • Is it necessary to go hard and race every workout?

    • It is common for people who have bought into high intensity training to make every workout hard. It doesn’t have to be this way. Even elite level athletes go really hard only a few times per week. It is far more effective to encourage your clients to mix up their training intensities and durations during the week. Ask clients to go short and hard for some workouts, and have them do longer and easier/moderate intensity and duration workouts the other days of the week. Clients should train all of their energy systems! If they go hard all the time, they will be more likely to get hurt or sick. Plus it’s much more likely that they will burnout. It’s hard for clients to maintain motivation when they feel like they have to race and go really hard at each workout.
  • Did we forget effective progression?

    • If your clients are just getting started with an exercise program, they should not be performing high intensity exercises. Build a base for a couple months first. Take the time to teach them proper movement mechanics. Make sure they have mastered the basics first before you start attempting complex, challenging movements. Start with low resistance, low intensity and slow speed and concentrate on their technique. Once they build a base, they can gradually start to incorporate heavier loads, higher speeds, higher intensities and more complex movements. Aim for an increase of 5-10% in volume, resistance and/or intensity every 1-2 weeks. And if your client is more prone to injury, be careful with high repetition training. If your client does excessive repetitions of the same exercise (especially at high loads and speeds), repeating the exact same articulation over and over again at that joint, it may lead to a repetitive stress type injury.
  • Don’t just work on the pretty muscles!

    • Many high intensity programs, focus on the big muscles group and complex movements while neglecting the deeper, stabilizing muscles. Take some time to isolate some of the weaker, smaller muscles. Remember to work the core, challenge the muscles around the shoulder complex, hips, knees and feet and incorporate balance work.
  • The body doesn’t respond well from 60 to 0!

    • Just like the body needs to warm-up, we also need to take some time to cool down and gradually decompress. Have clients slowly lower their intensity at the end of a workout and take some time to release and lengthen their muscles. The key to optimal health is a potent combination of strength and mobility. Our clients need to be strong but also limber so help them lengthen and release and their bodies. They will thank you for it!

Here are some signs that your clients  may be going too hard, too often…

  • Extreme & extended muscle soreness
  • Recurring Injury/sickness
  • Fatigue or a drop in exercise performance
  • Restlessness and/or attitude changes
  • Unexplained drops in weight
  • Increase in Resting Heart Rate
  • Cessation of menstrual cycle

If your clients are experiencing any of the symptoms above, ask them to lower their training intensity to determine if that’s the culprit.

High intensity training is highly effective but it’s also important to remember that it’s not ideal for beginners and definitely doesn’t need to be the focus for every single workout.

As fitness professionals we all know this information I have provided, but with so many high intensity programs out there it is good to remind ourselves and our clients  of these points. Share with fellow fit pros!

Yours in health & fitness,
Sherri McMillan

Like what you see here? Want more info, more details and more forms for your business? The Business of Personal Training System is for you! I give you the exact system that I use everyday at our small 5,000 sq. foot Personal Training studio.

empty DVD caseDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level.

      

Boost Slow Business This Summer

2017_trx_group_As we all know, the summer months can mean slow business for personal trainers and personal training studios. However, there are creative ways to boost slow business this summer!

We are currently working on scheduling customized team training programs for the summer months. Have you heard how our team training program is a win/win/win for our business, our trainers and our clients? My past blog post Generate Extra Revenue With Team Training gives you the details on how it works.

We will run our team training programs the weeks of June 5th – August 12th. We have asked each of our trainers to look at their schedules and pick a non-peak time to schedule a team training. Each trainer decides the theme of the team training and is responsible for marketing the team training to clients and non clients. Our Personal Trainers will make the most money during that hour if they fill the team training time slot….so it is in their best interest to fill their own team training session.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my
top 5 revenue generating secrets.

Here are some examples of the team training sessions we have scheduled for this summer:

Mondays
7:00 am Mind Over Matter – Strength Training for Weight Loss – Jamie

This team will be focused on amazing workouts that will help support your weight loss goals! Along with these workouts, you will get all of the support, guidance, encouragement and tips you need for long term successful weight loss!

Tuesdays
8:00 am Balance, Strength & Agility – Marijka

This series will focus on challenging your mind, strength & stability. Once technique and strength are mastered you will then progress to explosive movements. This is a perfect opportunity to get the condition in a smaller setting & to be held accountable to your goals!

Wednesdays
7:00 am Metabolic REV with HIIT, Tabata and MORE! – Alicia

This is a class full of high-intensity exercises that will boost your metabolism all week! *Salmon Creek
2:00pm Total Body Tabata – Judith Get ready for a fun, total body workout using the Tabata method. Workouts will consist of multiple rounds of 20 seconds of high-intensity lifting followed by 10 seconds of rest. You will increase your anaerobic capacity and your body will continue to burn calories even after the workout is complete!

Generate extra (and needed) revenue this summer! If you start planning now you can have team training session on your schedule for the beginning of June!

Yours in health, fitness & business,
Sherri McMillan

Like what you see here? Want more info, more details and more forms for your business? The Business of Personal Training System is for you! I give you the exact system that I use everyday at our small 5,000 sq. foot Personal Training studio.

empty DVD caseDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level.

      

Personal Training Contest – Get Testimonials

Stan_CodyWe all know that positive testimonials from our clients are extremely useful when marketing our fitness businesses. But, how do you get clients to tell the world about their successes? Try running this super easy and fun contest to get clients to tell you all about their inspiring stories! This contest also works to get NEW clients. They can tell their inspiring story to win 1 year of group training.

How It Works:

Northwest Personal Training will choose the most inspirational story (at the beginning of Nov) and that individual will be awarded complimentary Group Training classes for themselves for one year (Group Training membership is not transferable). Everyone who completes this process is a WINNER and will be provided a FREE Trial Pass for 1 Initial PT session & 2 weeks of Group classes for submitting their story that they can use if they are not currently a client or gift to someone else!

….see the contest page.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my
top 5 revenue generating secrets.

Email we sent to our clients encouraging them to take part in the contest:

We have a fun promotion going on until November and I really feel like YOU all have some inspiring stories about your fitness journey that the world should hear! I understand that some of you like to quietly push forward with your training and fitness goals BUT do consider sharing your story… you never know who you could inspire to make some positive and lasting changes in their lives! 

WIN 1 YEAR OF GROUP PERSONAL TRAINING with Northwest Personal Training.

Be sure to get extra points by sharing your story on Facebook and tagging us!

Tell us your story! 

This contest can be super successful if you continually remind your clients of it, put it up on social media, encourage your staff to talk it up and spread the word in your community. Try setting up a reminder in your calendar to market your contest once per week.

Give it a try and let us know about your successes!

Yours in health, fitness & business,
Sherri McMillan

Like what you see here? Want more info, more details and more forms for your business? The Business of Personal Training System is for you! I give you the exact system that I use everyday at our small 5,000 sq. foot Personal Training studio.

empty DVD caseDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level.

      

Details – Running A Weight Loss Challenge

Weight-Loss-Letters

 

Planning and executing a weight loss challenge can be daunting, but the payout can be HUGE if you do it right. So, how do we execute our yearly 6 week weight loss challenge that typically brings in $15k – $20k in extra revenue?

Our Spring Makeover Challenge details…how it works!:

  • Participants register in advance for a variety of different program options based on their needs. For example, some people just want the friendly competition and that is enough to motivate them to do what they need to do so they pay only $47 to enroll. Others want more private instruction and will enroll in the program that includes personal training two times per week for $997.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my
top 5 revenue generating secrets.

  • Participants sign up to various trainer’s teams.  Each trainer is responsible for recruiting team members up to a maximum of 15 people per team. Teams compete against each other and trainers get bragging rights if their teams win.

  • We schedule a launch date. This year our program launched on Wednesday April 19th. At this meeting, we do a review of the program expectations including workouts and nutrition and then each team meets with their trainer. Our programs are typically 6 weeks long.

  • We do baseline measurements the first week, weekly weigh-ins are completed and then final measurements are done. Team progress is reported weekly so teams can see how they are doing.

  • We typically host a big party at the end of the program where winning teams are announced. Results are calculated based on the team with the greatest % weight loss. (Total Team Weight Loss / Total Team Starting Weight)
  • Each participant receives a gift. Past years we have given t-shirts or gym-bags.

  • Each participant also receives our ‘Fitness Results Manual’.  This is the resource that we use to guide each participant throughout the program. It has all the information they need to ensure success and document their progress including logs. We sell the license to utilize this manual for all your programs. It will be the most valuable resource you use in your business and will save you tons of time and money that you would otherwise spend trying to create your own. You can email kari@nwpersonaltraining.com and she can provide you with more details or go HERE for more details.

  • We promote this program on our website, in our enewsletters and on Facebook. We also post fliers at our studio and throughout our community. Each program attracts approximately 200 participants so it’s well worth your time. In addition, many non-clients participate in the program, get introduced to our studio and how cool our trainers are and then become regular clients so it’s a fabulous marketing initiative also!

Recent tips I have given you for running a weight loss challenge:

Yours in health, fitness and business,
Sherri McMillan

product-results-manualOne of the reasons our Spring Makeover Challenge (Yearly Weight Loss Challenge) is so successful is because we offer and use the Fitness Results Manual as the main resource for participants. This is a 100 page resource tool that walks participants through the importance of cardio, strength training, nutrition and more. There is a 6 week plan that both trainers and the participants follow to ensure they are reviewing all the material.

This is a resource tool we use for this Spring Makeover Challenge, we give it to new clients, use it for corporate wellness programs and so much more! You can learn more from this quick video I shot where I review the Fitness Results Manual:

Click here to view the embedded video.

We sell this resource to fitness professionals like you to use in your own business. Change our name to your name and our logo to your logo and run with it! During the month of April you will get an automatic %25 off ($124 savings) the Fitness Results Manual! Now you have the information you need to run a super successful makeover challenge and the resource tool you need can be yours too! Don’t hesitate. 

Like what you see here? Want more info, more details and more forms for your business? The Business of Personal Training System is for you! I give you the exact system that I use everyday at our small 5,000 sq. foot Personal Training studio.

empty DVD caseDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level.

      

Weight Loss Challenge Encouragement

Wweight loss challenge launch_2017e have officially kicked off our
Spring Makeover/Weight Loss Challenge!

Recent tips I have given you for running a weight loss challenge:

Now that we have our teams set and are well on our way to weight loss…it is time for our trainers to motivate their teams! Keep your weight loss challenge participants engaged and excited with regular email, face to face and team communication. 

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my
top 5 revenue generating secrets.

Spring Makeover Challenge – Day 1 Email:

We hope Day One is going great for you.

So are you planning on working out today? The answer should always be YES! Perhaps you’ve already been able to check that off your list!

What other positive action steps have you been able to adhere to? By now, you should have had breakfast, a small snack and lunch. Remember that people who are successful at permanent weight loss are organized and plan their meals and shopping trips. So if you haven’t done so yet, get to the grocery store and pick up a ton of healthy fruits and vegetables. This will be a big staple of your nutrition plan!

Oh yeah – and how is your water intake? Take a big drink of water right now. Do you have a water bottle at your desk or work station? The more water you drink, the more you’ll enjoy drinking water.

Have you had a chance to check out www.sparkpeople.com? It’s a very easy way to plan your caloric intake everyday and to track your nutrition. Try it out and let me know how it goes.

In the beginning, a lot of these initiatives will feel like a big chore. But eventually, they will just become part of your lifestyle and you won’t have to think about it as much.

If you are consistent this week, you can expect to lose at least 2 pounds this next week. And because you’re doing it right, it will be 2 pounds of fat – not muscle!

Remind yourself throughout the next six weeks that it says a lot about who you are as a person when you invest the time to take care of yourself. It says you respect and love yourself enough to do the things necessary for you to be at your personal best. Each time you workout on a day when you just don’t feel like exercising, you grow a little stronger as a human being. Each time you get up early to workout when you just feel like staying under the warm, cozy covers, you strengthen your character. When you complete an exercise session, it enables you to persevere through any other challenge in your life. Working on improving your physical conditioning will not only enrich your life and make you a better person, you’ll also become a better parent, a better spouse, a better and more productive worker, and a better friend.

Exercising regularly, eating well and taking the time to relax and nourish your body will make you feel happier. It will provide you with more energy than you have ever known. It will give you greater stamina, mental toughness and make you a clearer, stronger thinker. It will make you more patient and loving. There are 168 hours in a week. Surely each and every one of us regardless of our hectic schedules can carve out six of them to care for our bodies and health!

The greatest irony of our physical life is that when we are young, we are willing to sacrifice every bit of our health for wealth, and when we grow old, we are willing to sacrifice so much of our wealth for just one day of health.

Don’t let this happen to you. The little things in life are actually the big things and the quality of success that you will experience in your life ultimately depends upon the tiny choices you make every minute of every hour of every day. It’s the small daily acts and habits that define how big we end up living.

Looking Good, Feeling Great & Living Life to the Fullest!

Yours in health, fitness & business,
Sherri McMillan

product-results-manualOne of the reasons our Spring Makeover Challenge (Yearly Weight Loss Challenge) is so successful is because we offer and use the Fitness Results Manual as the main resource for participants. This is a 100 page resource tool that walks participants through the importance of cardio, strength training, nutrition and more. There is a 6 week plan that both trainers and the participants follow to ensure they are reviewing all the material.

This is a resource tool we use for this Spring Makeover Challenge, we give it to new clients, use it for corporate wellness programs and so much more! You can learn more from this quick video I shot where I review the Fitness Results Manual:

Click here to view the embedded video.

We sell this resource to fitness professionals like you to use in your own business. Change our name to your name and our logo to your logo and run with it! During the month of April you will get an automatic %25 off ($124 savings) the Fitness Results Manual! Now you have the information you need to run a super successful makeover challenge and the resource tool you need can be yours too! Don’t hesitate. 

 

Like what you see here? Want more info, more details and more forms for your business? The Business of Personal Training System is for you! I give you the exact system that I use everyday at our small 5,000 sq. foot Personal Training studio.

empty DVD caseDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level.

      
   
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