So your client has asked you to create a workout for her to do at home. This is great. Not every client can be a 2 times to the gym per week type client. It takes all different types of clients to fill your schedule. Just make sure she comes back to see ...

Client Led Workout Design and more...



Client Led Workout Design

BHill01-R2-051-24So your client has asked you to create a workout for her to do at home. This is great. Not every client can be a 2 times to the gym per week type client. It takes all different types of clients to fill your schedule. Just make sure she comes back to see you regularly and continue to update, evaluate and add to her workout design.

Here are the guidelines we give to our trainers when they are asked to create a client let workout design (keep in mind that every client is different and these are guidelines):

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First Session:

  • Start completing their workout card and teaching the exercises they will doing on their own

  • Teach technique and training protocol on indoor cardio machine(s)

  • Teach 4 new exercises (lower body, upper body and/or torso)

  • During this segment, you could decide to focus just on one area at a time i.e. teach all the lower body or all the upper body or all the torso exercises or you could teach a few exercises for each body part during each session – you are given the freedom in this area

  • Teach 2 new stretches

  • Remember to Quiz!

  • Give client homework and encourage them to practice what they’ve learned

Second Session:

  • Review technique on everything that was taught in the previous session

  • Teach HR monitoring and cardio training protocols.

  • Teach 4 more new exercises

  • Teach 2 more new stretches

  • Remember to Quiz

  • Give client homework and encourage them to practice what they’ve learned

Third Session:

  • Review technique on everything that was taught in the previous session

  • Review HR monitoring

  • Teach 4 more new exercises

  • Teach 2 more new stretches

  • Remember to Quiz

  • Give client homework and encourage them to practice what they’ve learned

Fourth Session:

  • Review technique on everything that was taught in the previous session

  • Teach 4 more new exercises

  • Teach 2 more new stretches

  • Remember to Quiz

  • Give client homework and encourage them to practice what they’ve learned

Fifth Session:

  • Review the entire program from start to finish to ensure the client has retained all information correctly. Be sure to quiz them regularly.

If the client is going to exercise on their own, schedule their reassessment appointment for 6-8 weeks from the first session to ensure continuous progress. We suggest that the reassessment phase be 2 sessions – enough time for you to make some good changes to their program to ensure they’re getting the results they want.

We also suggest you complete regular body composition reassessments – timing is dependent on the individual. Some people will be able to be reassessed every month and display significant change. Other people will need to wait 3+ months before a reassessment is completed to show any change.

Yours in Health, Fitness & Business,
Sherri McMillan

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL,
AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did 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 and get a tax write off for your 2016 tax return! 

      

Tips For Client Motivation During The Holidays

nov2016moultonfallsAs fitness professionals we know that our clients (and maybe even ourselves…) tend to lose motivation for staying active during the holidays. With the stresses (and joys) of holiday cards, shopping for gifts, baking and spending time with family it is easy for our clients to skip workouts. You may not be able to combat this completely, but you can send them my top 7 tips for staying motivated during the holidays and hopefully that will help!

Do Less:

It can be hard to find the time to get in your full workout, but if you tell yourself you’re only going to do 20 minutes, it will be a lot easier to stick with it. So opt for a quick 15-30 minute express workout to keep your energy levels up and you won’t feel like you’ve got to start all over in the New Year. 

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.
This video WILL help you bring in more clients and more revenue.
Don’t miss it!

Try Something New:

One way to stay motivated is by signing yourself up for a new activity or class you’ve never done before so you’ve got something fun to look forward to. Maybe you always do spinning classes, so you decide to sign up to try a Bootcamp, Rowing or Muscle Strength class. Maybe you’re ready to try the Barre class that everyone has been raving about. Or maybe it’s a great opportunity to register your family for a rock-climbing course. Perhaps you and your partner would enjoy signing up for a dance class.

Workout With Your Friends & Family:

It’s easy to use “Family is in town” as an excuse to skip workouts but instead, include them. Many gyms and training studios will allow you to bring in a friend for free – especially during the holidays. It can be a ton of fun and you’ll be more likely to stay on track!

Head Outdoors:

Plan active outings with your friends and family. It can be as easy as going for a walk or hike, or maybe plan a snowshoe trek or Ski outing. The fresh air will be good for all of you and will be a great opportunity to try something new and adventurous.

Just Move:

The reality is that you probably won’t have the time to exercise as much as usual so instead focus on incorporating more ‘non-exercise’ movement. For example, go for a walk with your family and friends, in the mall take the stairs instead of the escalators, and park at the back of the lot.  The little bits of extra activity will help you feel better and make up for the fact that you’re not adhering to your normal routine.

Eat:

That seems like odd advice during the holidays! But instead of focusing on what you shouldn’t be eating, instead focus on what you have to eat! Instead of forbidding any treats over the holidays rather, focus on drinking 8 glasses of water, consuming 5 vegetables and 3 fruits, eat breakfast, and consume 5 small meals/snacks each day.  If you’ve still got room for your favorite Christmas treat, go for it.  But eat it slowly and really enjoy the taste. By eating consistently and consuming a lot of the good stuff, you’ll feel so much better and will be more likely to stay motivated and less likely to over-indulge in the not-to-good choices. 

Sleep:

If you’re tired, stress appears worse than it is and you just won’t have the energy to do what you need to do. Solid sleep will definitely help maintain your motivation.

Yours in health, fitness & business,
Sherri McMillan

 

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did 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 and get a tax write off for your 2016 tax return! 

      

Managing Menopause

sprint-drill-bWe recently hosted a Fitness & Training Conference at the Multnomah Athletic Club in Portland OR and flew in the international presenter, Hayley Hollander, from Chicago, IL.  She spoke on a variety of topics sharing cutting edge health and fitness info and I thought I’d share some of her tips on, managing menopause.

She pointed out that…..

…….managing the effects of menopause can be up to a 20 year process which is a big chunk of our lives so we definitely want to understand what’s going on in our bodies and do what we can to prevent, reverse or minimize any negative symptoms.

_mg_9676The highlights including the importance of Strength Conditioning and High-intensity Interval Training to offset the negative symptoms of Menopause.  She also outlined the most important strength exercises for women to include in their strength training routine on a weekly basis which include:

  • Overhead Press
  • Squat
  • Pulling
  • Bridging
  • Walk/Run/Locomotion
  • Bicep Curl

squatbEach of these exercises provide specific benefits in terms of either loading the spine or the hips, strengthening the lower body and our ability to move in a manner that promotes our ability to function in life, strengthening the postural muscles and improving our posture and alignment, strengthening the core, conditioning our upper body, and improving our ability to move through space.

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.
This video WILL help you bring in more clients and more revenue.
Don’t miss it!

She also noted that it’s important to perform these exercises in a variety of different angles and planes. Most of us get stuck in a rut doing the same exercise in the same way each time. But she pointed out that the body, specifically the muscular and skeletal systems, responds better when we mix it up each time we perform an exercise.

Here are some examples of how you can mix things up:

  • 1legexercisebPerform a wide squat, a mid squat, a narrow squat
  • Perform a squat with one leg positioned more forward than the other or a one legged squat.
  • Hold a weight on one side of your body and not the other and then switch to the other side.
  • Try going very slow and then fast.
  • Move through space squatting laterally or moving forwards or backwards

The idea is that our body moves in 3D and we want to make sure we’re not doing everything in a linear format.  So as you perform each movement, ask yourself each set or session, ‘how could you do this exercise differently?’

*Note* – these exercises are not an exhaustive list. There are hundreds of other exercises and variations to include in your program to reach optimal fitness and conditioning but this is a great place to start!

Yours in health , fitness & business,
Sherri McMillan

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did 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 and get a tax write off for your 2016 tax return! 

      

Recommend Barefoot Running?

Vibram FiveFingersBarefoot running has become very popular. Do you have clients that have tried it? Do you recommend barefoot running? While I believe in the importance of strengthening our feet and letting our toes spread out like they were designed to do…we have to be careful when recommending that our clients start running “barefoot.”

The bottom line is that our feet need to be strengthened just like any other part of our body, but running barefoot should be approached carefully and bit by bit.

Here is what I like to tell my clients when they ask me about this topic:

Exercises for your FEET:

Since most of us wear shoes all day long and many women wear shoes that keep their feet in a very tight, constricted position all day long, our feet become very rigid. But our feet are designed with multiple joints and have the ability to articulate like our hands – just look at someone who has lost the use of their hands and they quickly adapt the ability to use their feet to write, eat, and perform various other daily tasks usually done by the hands. So the message is, we need to make an effort to increase the movement and functionality of our feet.

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.
This video WILL help you bring in more clients and more revenue.
Don’t miss it!

  • Feet Movement: While you are watching TV or working at your desk, just move your feet. Separate your toes wide, flex and bend and extend your toes, point and extend your feet, rotate your ankles, tap your toes….just move your feet and get some blood flowing to the muscles, tissues and joints. Do it at least a minute at a time whenever you think about it every day.
  • Towel Crunches:  Lay a towel flat on the floor in front of you.  Place your bare feet on the towel edge closest to you and then curl your toes pulling the towel closer and closer to you.  Continue this exercise for a couple minutes. It’s an easy one to do while you’re watching TV or reading.
  • Ball Curls:  Take a small soft ball like a Hacky Sac and squeeze your toes around the ball.  Continue for 1-2 minutes.
  • Barefoot Heel Raises:  Lift your heels quickly pressing up onto your toes.  Continue for 1-2 minutes.
  • Golf Ball Releasing: When you are working at your desk or watching TV, roll your feet over a golf ball with the intent of kneading away any tight tissue. When you finns a tight area, you can hold for a few seconds until it releases and/or gently roll back and forth over the area.

Perform the above exercises at least 2-3x/week.

Here’s some other tips to strengthen your feet.

  • Barefoot Conditioning:  I remember vacationing in Fiji and walking painfully over one beach where the sand was coral based and it was so uncomfortable for my sensitive feet. Meanwhile, the local Fijians were playing soccer and running along the same beach with absolutely no discomfort. Their feet were strong and accustomed to the sharp corral. That doesn’t happen overnight but rather over years of conditioning their feet. Unfortunately, in our culture, a lot of athletes have recognized the importance of barefoot conditioning and have progressed too quickly, doing too much, too soon and have experienced negative ramifications.
  • So yes, one way to condition your feet is to be barefoot as often as you can. So walk around the house barefoot and in the summer look for opportunities to take off your shoes. Participate in activities that are conducive to bare feet like Yoga, Barre or Ballet type movements or Nia dance. I will even perform traditional strength movements like Squats, Step ups or Lunges bare foot when appropriate. Progress into minimalist, flexible shoes if appropriate for your foot anatomy – not everyone does well with a minimalist shoe.  And a very important warning…if you are going to try high impact, barefoot activities like barefoot running, progress very slowly into these activities to make sure your muscles, bones and connective tissue are strong enough for the forces. Many people have developed severe injuries when trying to progress too quickly into high impact barefoot movements
  • Wear athletic shoes that are flexible and have a wide toe box:  You should be able to bend your athletic shoes which would allow your feet to function as they were designed. Your toe box should be wide allowing your toes to spread versus get crunched.  Many professionals suggest going a half size to full size bigger than you think you wear.  I actually now take my insoles out of my shoes giving my feet more room to spread out.
  • Shop at a local specialty footwear store: I strongly suggest purchasing your athletic shoes from a local specialty shop like Fleet Feet or When the Shoe Fits to get fitted correctly and find the correct shoe for your anatomy. We spend a ton of time on our feet so let’s start taking better care of them.
  • Avoid High-heel, rigid shoes:  Try to avoid wearing any shoe that has a very high heel to toe ratio and is very rigid which can negatively affect the anatomy of the foot. Ladies, I know we like to be cute with our high heels and stilettos but it really does negatively affect our feet so try to wear these types of shoes for only special occasions (definitely not daily) and avoid walking in long distances while wearing them.

Yours in health, fitness & business,
Sherri McMillan

Still Time to Register!!!
2016 Fall Fitness & Training Forum
THIS Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

 

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did 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 and get a tax write off for your 2016 tax return! 

      

Don’t EAT All That Candy!

halloweenSo fit pros….how many of your clients will be dipping into the Halloween candy more than they should? Almost all of them huh? Maybe you are guilty too :) I know I have a hard time staying away from all of the sugar this time of year, but if I remember these tips it makes it a little easier for me, my kids and my clients. Share with your clients before Monday and happy Halloween!

Eat Before You Trick or Treat:

If you have dinner before you head out to trick or treat, you’ll be full and less likely to munch while you go..

Trick or Treat & Move Your Feet:

It’s a positive thing that Halloween gets families outside and walking their neighborhoods so ask yourself, how can you add more movement to your Halloween holiday? Schedule an outing to the Pumpkin Patch and walk the maze, search long and hard for the perfect pumpkin and participate in all the active options.  Can you trick or treat in neighborhoods where the houses are spaced further apart requiring more walking or in an area that is hilly to get your heart rate up? Can you host a Halloween Dance party? Can you go on walks before Halloween to check out all the cool festive house decorations? Head to the large Haunted Houses that require a good amount of walking and exploring. Plus getting scared gets your heart pumping and your blood flowing which is a positive response!

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.
This video WILL help you bring in more clients and more revenue.
Don’t miss it!

Think Beyond Candy & Sugar:

halloween2Offering healthier alternatives to candy may not make you the favorite Halloween house on your block or the ‘most popular’ parent but at least you can feel good about the fact that you’re not sending your neighbors’ kids into a sugar high! Head to the local Dollar or Discount stores and pick up some items that make for great treats AND promote a healthy and active lifestyle such as…

  • Ball
  • Skipping rope
  • Chalk
  • Hacky sack
  • Foam airplanes

Or try some fun prizes that aren’t candy or food items…

  • Halloween pencils, pens, crayons, paint brushes or markers
  • Spooky stickers
  • Halloween tattoos
  • Spider rings.
  • Small toys and games
  • Glow sticks
  • Jewelry
  • Halloween glasses
  • False teeth
  • Deck of cards

If you want to go with something edible, try these healthier options…

  • Energy bars
  • Snack packages of dried fruit, raisins, pretzels, nut and seeds
  • Trail mix
  • Beef or Turkey jerky
  • Hot chocolate or apple cider packets
  • Sugar-free gum

Ration It:

If you leave it up to the kids, they’ll eat half and maybe even all their candy before bed-time on Halloween night!  Instead, sit down with their stash, and separate it into small sized snack pouches that limit how much candy they have per day.  Not that kids need candy every day but at least it’s a start!  Explain to them clearly how much and when candy can be consumed.  For example, you may set limits that prevent candy intake before bed or in the morning before school.  But you may allow a small snack bag only after they eat their nutritious lunch.

Donate:

You can donate candy to shelters, the military and dentist offices will often trade in candy…Kids just don’t need as much candy as they collect so decide what is special that they will keep and what they can donate.

Make a Deal:

Is there something your kids want more than candy? For example, they may trade their candy in (or half of it) for a special toy or a trip to G6 or The Source Rockclimbing Gym. Maybe they need some new sneakers, clothes or just a chance to stay up later or do something cool and fun with their friends. FYI, cash always seems to be easy to trade for.  You can try a system by which friends and family pay for each sweet treat they “sell” you, and let them “earn” money for a toy or game they want to buy. Reward your kids for making good decisions!

The goal of kids during Halloween is to collect as much candy as they can for their stash, and it’s our job as parents to make sure they enjoy the holiday without losing complete control of healthy behaviors. In Oregon & Washington, about 25% percent of kids are overweight or at risk for becoming overweight and this number is increasing every year.  The last thing our kids need is more sugar and a candy binge!  By following a few proactive tips, we can still promote moderation and healthy nutrition without coming off as the world’s worst parents/personal trainers and the Halloween Grinch!

Yours in Health, Fitness & Business,
Sherri McMillan

Still Time to Register – Group Rates Available!
2016 Fall Fitness & Training Forum
Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did 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 and get a tax write off for your 2016 tax return! 

      
   
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