Grunting + Bad Day = Beat Down

Grunting leads to a beat-down!! I always found spinning so fun and aggressive. Read more:
http://www.foxnews.com/story/0,2933,359623,00.html

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Bootcamp #3

I really didn't think I would have fun and be "as effective" teaching a group of people, but there is something about grabbing everyone's attention and holding on to it that is mentally stimulating to me. I think this is where group exercise instructors really "get off" on doing what they do. My third boot-camp class brought additional women including a mother/daughter team. Guess who kicked ass?....the mom.

Today, I also tried steering the ladies into some basic floor exercises. It troubles me how many people find getting down and up from the floor a chore. The physical demands needed for displacing bodweight while using coordination, balance, and strength is profound in today's society. I plan on improving that with my participants.

Here is my circuit for this third group circuit class:

Warm up
Jumping Jacks
Squats
Running in place

Circuit

• Squat, Curl, & Press (w/DBs)
• Hip Lifts on Stability Ball
• Balance Board Squats
• Squats with MB (PNF Pattern)
• BOSU Lateral Steps
• Oblique Twists (Seated Russian Twists)
• Wide Stance Sumo Squats
• Step Ups
• Woodchops with JC Band
• Overhead Triceps Extension (w/tubing)
• Medicine Ball Bounce Pass

Floor Exercises (in a group)

• Hip Bridges
• Heel to Toe Ab Crunch
• Bird-dogs
• Modified Push-ups
• Plank (15 sec.)

Group Stretch

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3 Tips for Picking a Personal Trainer

#1: Spy on your Future Trainer

A big mistake I see in commercial facilities is a person buying personal trainer services at the point of the membership sale. Sales reps are trained to up-sell you training services after you dump $500 on a year contract for club use. The trainer you meet with for your complimentary session is trained to sell you on his services after that one meeting. Truth is, most clients like to match up with a trainer they feel they can relate with (females with females, former athlete with males, older adult with older aged trainers, etc, etc). This is normal, but not necessarily always the case. Some females want a male trainer, and some men want a female trainer. Most clients drop their trainer after 1 month (or stop attending sessions) because the personalities don't match up. If a trainer does not like a client for whatever reason, he/she will not put alot of effort into motivating them to comply with their sessions and missed sessions will only be forfeited to the trainer's satisfaction. I know because I have done the same.
I like people that come up to me after training a client and ask me various questions. This tells me that they have done their research on my training methods through observation and are ready to undertake the responsibilities, accountability, and commitment to a plan. How do they prove it? They pay up. And they pay big bucks. Take home message: Watch all the trainers as they work with clients. Observe carefully the trainer you think you want to work with. If you think your personalities match, begin by introducing yourself and inquire about setting up a meeting for you to learn more about that trainer. If the trainer is good, you will have everything laid out in front of you.


#2: Match a Trainer with Your Fitness Level

Many people pick a personal trainer based on what he/she looks like. Does he have the year-round gold tan? Rock hard abs? Tight glutes? The truth is, your preferences for a trainer should be based on what the criteria is that specific trainer uses to train clients. For instance: does he/she train athletes? does he/she train housewives? does he/she train children? In each sample, the exercise program is different and specific to the individual’s goals and ability. There is nothing wrong with a trainer who trains a specific population, but don't assume that just because his clients are fit athletes that he/she can make you into one. If you're goal is simply fat loss, you may want to find a trainer who handles people that are overweight and designs exercise programs that accommodate those needs. Your needs will not be the same as a track & field athlete or a hockey player. Even though they have the body type you are looking for, doesn't necessarily mean the trainer got them to that point. He/she pretty much helps them stay in top condition. You, on the other hand, are still climbing the hill. Again, HOW a trainer trains is reflective on their experience, qualifications and education. A good trainer will have well-rounded qualities that sets them apart. Pick the one that will work for you.


#3: Interview One of Your Trainer's Clients

I've had his done to me plenty of times and found it rather flattering. Once you have chosen which trainer you would like to throw your mortgage or junior's college fund to, you may want to pull aside one of their current clients and begin asking questions. Ask them questions regarding the trainer's personality, approach to exercise programming, goals assessment, motivation techniques, and tolerance. Basically, you are talking about someone behind their back. Word of caution: this should be completed when you are 90% sure that is the trainer you are going to hire. Why? Because 9 times out of 10, that client will inform the trainer you are scouting them, and the trainer will hunt you down. This is good because if you are ready after completing Tip #1, then you can establish a relationship with the trainer. If you are not ready to commit, you may lose the trainer's interest in you as a prospective client and then you both lose: he loses business, and you lose motivation.

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Prescription Drug Reps or Dealers?

My girlfriend is a nurse practitioner here in Hartford and her patients include many people suffering from diabetes, metabolic syndrome, and obesity. According to her account, she must see between 30-45 patients a day that are suffering from endocrinological symptoms that arise from overweight-ness, diabetes, or poor diet. They are often prescribed a drub to treat their acute and chronic conditions by the doctors.

The prescription drug representatives are typically good looking, energetic and vibrant salespeople ranging between ages 25-40. Their job is to sell the drug they represent by using various tactics. They are usually present in the doctor's office on a daily basis. They float around the office laughing and accommodating the staff with plants, flowers, pens, stationary, breakfast and lunch. Every evening, my girlfriend is invited to a dinner by one of the drug reps. Keep in mind, there are so many new prescription drugs that are developed and need marketing...so there are many, many reps "pushing" a certain drug. Each night, the doctors and nurses (including my girlfriend), are treated to an expensive dinner (bill usually amounts to $500+), and the next morning they are languish with breakfast and lunch--all paid for by the prescription drug reps.

One day I went to visit my girlfriend at work, and I bumped into a very attractive young lady whom was pushing Lexapro to a staff-member and asked if I was interest in "controlling my irritability"? I told her "no thanks". My girlfriend told me that these drug reps are given over $10,000 stipends to use for their expense accounts which includes buying doctor's breakfast, lunch, dinner, and odds and ends. These little daily favors put them in a positive light in the doctor's eyes and make recommending their prescription drug easier to the patient. I almost forgot, the amount of "drug samples" that are also transported in. Each doctor shovels samples of the drug into the patient's hands and then writes a prescription for back up.

In the 15 minutes, I spent "behind the scenes" at the doctor's office, I was aggravated. These prescription drug reps spend money, buy the doctors expensive dinners and wines, and supply them with sample drugs so that the prescription drug that rep is pushing will be prescribed by the doctor. Each prescription is then filled out by your neighborhood CVS or Walgreens and equals big bucks $$$$ for the rep and the company----and then a small percentage goes to the doctor! In the end, the patient is the one that builds an addiction and dependency on the drug.

The prescription drug rep is the real killer here. They re no different than the drug dealer in the alley, club, or street corner. When we as a society drop our "crutches" and simply walk tall without any perceived needs?

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Massage from a Member...

Message from a member:

John, Hope all is well with you. I wanted to tell you that I really appreciate your newsletter. It's got some good info in each one. It's an actual newsletter and not just an advertisement (although, I don't mind if there are ads, too). It's not part of the recent "circle jerk" going on in the newsletters that I subscribe to (apparently, about a dozen trainers all know each other, went to the same seminar, and send out "newsletters" that pretty much point to each others products. Some don't have any products of their own, they are just reselling the same stuff that you can get at every other trainer's site. It's weird. I've lost track of the number of ways I can subscribe to "Workoutpass." In a way, I feel bad for the "good ones," as the guys with nothing to say send out as much or more than the guys with the actual, good products. Your web site actually has info on it, too. Good job. What's with these guys hurrying up to put up a site with nothing on it, then advertising it on the forums and newsletters? If you've got nothing to sell but your local training services, and I subscribe to your newsletter or read your forum posts, I don't need to see your site, right? If you need a site so new prospects can read a bit about you, fine. But that's just an information web site, not something to send all the forum readers too. Maybe I'm just getting old. Anyhow, I like that you differentiate yourself in all that you are doing.
~ Robert

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Bootcamp Class #2

So my second boot-camp class went off without a hitch today. I call it "Group Strength Circuit" simply because I know what a "boot-camp style" class is, but I don't want to market it as such. Why you ask? Typically, I have found that group classes (like a boot-camp) usually keep the instructor busy shouting out instructions or showing off their own moves; and I like to walk around and supervise each individual's form.

So what did I have the ladies doing today? Another her great circuit made up of some strength, power, and metabolic components.

Warm-Up

Jogging in Place
Jumping Jacks
Partial Squats
Arm Circles

Circuit

Sumo Squats with 10 lb. Med Ball

Jogging in place

Standing DB Press

BOSU Squats

Y's on Ball

Single Leg Bulgarian Squats

Curls with Tubing

Rows with JC Band

Mountain Climbers

Med Pall Throwdowns

Tricep Dips

Group Stretch

Active & Static

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6 Things Every Trainer Should Do

Check the new May newsletter from standAPART. You'll find a nice article written by yours truly titled "6 Things Every Trainer Should Do".

How do you stack up?

http://www.freewebs.com/standapartnews/newsletter17.htm

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CSCS vs. CPT

This weekend I met a trainer at the gym I was working out in. He told me that he was certified by the National Strength & Conditioning Association (NSCA) as a certified strength & conditioning specialist (CSCS). He was 21 years old and had just entered the field of personal training. I asked him if he was having trouble getting clients. He replied no. I asked, "What kinds of clients are you getting?"

He replied, "Mostly girls and some young guys--ranging in ages 21-30." He also added that he wasn't getting many clients to renew once their initial packages had expired.

I wasn't surprised.

I told him that, although, "...your CSCS sounds great to have, you are still missing experience. You are roughly out of school and have only trained yourself and your friends... friends that lift like you. So the clients that you are obtaining are not financially secure enough to keep renewing packages with you so that will not see results."

He missed the boat as far as my explanation that he needs to attract Baby-Boomers as clients in order to sustain a consistent client load. They have money. Young women and men do not have the financial means to continue personal training--especially if they are working off their "first"salary and paying bills.

The CSCS is great to have, but it really doesn't mean squat to the general population clientèle. Then again, neither does a CPT (certified personal trainer). But many employers look for a reputable certification for incoming trainers.

A year or so ago I presented this topic to my Round table. What is the major diffrence between a CSCS and a CPT? Here's what they had to say.

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...Before My First Client

It's no secret that I am a big believer in gaining "under the bar" experience before you even consider stepping into the personal training field. I really believe that one should acquire some experience WORKING OUT themselves, before pursuing a career as a personal trainer. So many "newbies" are so caught up in buying the texts, taking the exam, and receiving the certificate in order to begin training clients. They miss the boat on experience...not necessarily training others, but training oneself. I wrote about this extensively in my book "Secret Skills of Personal Training".

Recently on a forum, I was pressed by a poster (who had expressed she was "newbie") to discuss my experience before actually training my first client. I was hesitate to address this simply because it was going to be a long soap-box rant, but I decided to kill about 15 minutes while I was cooking my grilled chicken and veggies and answer it. My post is as follows:

Poster: "John, We all have to start somewhere - just like you did at some point. You had a "first" client once didn't you?"

My response: "I respectfully appreciate your thirst to gain experience. I will tell you about my first client...

Before my first client back in 1998... I worked out myself in a gym 3x/week for about 6 years.

Before my first client...I subscribed to the Weider principles of Bodybuilding and bought every supplement under the sun--including ephedrine (when it was legal), creatine by EAS, and numerous others...

Before my first client...I had a stack of Muscle & Fitness magazines dating back to 1988 (check my blog for a pic of the actual stack--all mint!)

Before my first client...I had played sports and suffered injuries that made me intrigues about bio-mechanics and the body's response to injury

Before my first client...I completed 3 years of university level courses in public health and exercise science (I actually started training before I graduated college).

Before my first client...I worked at the YMCA as a weight-training instructor, logging in NUMEROUS hours of simply supervising the floor, mingling with members, and providing machine orientations.

Before my first client...my own weight had fluctuated from 175-190 lbs, as I tried numerous "gadgets" and "diets" to get it under control.

My first client was a 15 year old hockey player whose father hired me to train him 4x /week for the entire summer. He pre-paid me $1600. This boy's father was HUGE and was convinced his son would make it to the NHL. So I was pressured and I made every effort to communicate with the boy. We experimented with the things I already knew and tested through my own training and he followed my direction. At the end of the summer he had gained over 10 lbs. of muscle and was in better shape than ever.

(Here's my first client ever--Mike, 1998--and yes, this is a "after" pic)

I know my "tough love" approach is not easily digestible to every "newbie" out there...but if you put yourself in my shoes and realize the unregulation and politics (or lack of) in the fitness field, you will be frustrated too at the fact that every day 125,000 people become personal trainers--only to have 25,000 drop out of the field after year one. The turn-over rate of this profession waters it down because "newbies" think they want to be trainers and lack EXPERIENCE training --NOT ONLY OTHERS--but themselves! They lack grasping concepts and they sometimes don't even know HOW they lost weight or gained muscle. They just memorize programs in Shape or Flex--but they can't recite for their lives how they ACTUALLY did it! So for the trainers who have been doing it for years, it gets frustrating because this lack of regularity and this thought that "anyone" can be a personal trainer is what makes the profession laughable. Why can't anyone become a doctor, lawyer, or engineer? Because it takes years of schooling and testing and dedication. I'm sorry, but so should the personal training field.

If you want to be at the level you are at...than fine. But if you want to be a high level trainer, than you have to bite the bullet and take it sometimes. I have received plenty of "tough love" when I first started out...and I got it bad as a chubby trainer...but it motivated me to be better, smarter, and resilience than my fellow professionals. Am I the best? Not at all...but I guarantee if I walked into a roomful of trainers, I wouldn't go in there planning to be in second place. Sorry for the long rant...but maybe, maybe...if you straighten out your crooked eyebrows and take a deep breath..lose the animosity and some of the anger, you will see there is a message here. We all have this notion that we are "owed" something...not all advice is going to be sugar coated.

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My Bootcamp Cherry was Popped!

I taught my first ever Group Circuit Training class on Wednesday at 8:30am. I was always under the impression that a personal trainer should focus on one client in order to provide effective instruction, motivation, and cuing--but do you know what? It was an awesome class! After almost 12 years in the field, this was the first time I trained more than one person for an hour!! I wanted to thank Steve Payne of FireStormFitness.com for helping me out with some ideas and direction. Again, my focus has always been one-on-one, so I had to develop a circuit that included strength training, active recovery, metabolic training, coordination, and power. This enabled the participants (women ages 45-55) to acclimate themselves to the movements and be able to pace themselves at each station without succumbing to fatigue. Here is what my 35 minute circuit looked like:

Warm Up:

Jumping Jacks
Squats
Arm Circles
Sandow Stretch
Standing Cat/Camel

Circuit Repeated 3 times (30 sec., 1 min., 1:15min.)

1. Squat Med Ball Toss (Forward Flexion-Power)

2. Squat With DB Curls

3. Ab Crunch

4. Med Ball Woodchops in Lunge Position

5. BOSU Lateral Step-offs

6. DB Uppercuts

7. Single Leg Cone Touches

8. Tubing Pull-Aparts (Horizontal Abduction)

9. Jogging In Place

10. Chest Press (w/ Tubing)

11. Ball Squats

12. DB Press in Static Lunge Position

13. Hop Scotch (using Rings)

Group Stretching

Active & Static

The participants were definitely winded and felt very "elated" with the completion. I received positive feedback and words of encouragement, as the women professed to "pass the word" for more friends to try my class next week. I'll keep you posted...

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Your Exercise Programming is Unstable!

I have to admit...I used to be into the "functional craze". I really, really was into unstable surface training back in 2002. After obtaining my NASM credentials, I believed that everyone needed to train on a stability ball, dynadisk, or balance board. I'm not afraid to admit it...I was a "functional junkie."

As my personal growth in the field expanded and the learning process continued to progress, I realized that all those gadgets: balance board, stability ball, dynadisk, half foam rollers, BOSU's, etc, etc...although can add a "fun" component to training and okay, okay, a proprioceptive response to exercises, I really have omitted most from my exercise programs today. I admit, I will sometimes throw in a BOSU squat or lateral step off the BOSU--but it is simply to make the exercise more challenging for the client.

Now, there are some trainers out there that will ONLY use "toys" in their training. I have a problem with the overuse of these gadgets in training. My opinion is that trainers that "need" these gadgets in 90% of their programs lack a few things:

- knowledge of basic anatomy
- creativity in exercise programming
- understanding of external loading patterns
- physiological effects of "bear bones" strength training

Why am I criticizing? Because that was me a few years ago. I lacked in all these areas. If you are a trainer who excessively uses balance toys, ask yourself: "What can I be more proficient in to make me a better fitness professional?"

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Did you get the first e-mail?

Gawd...how many more e-mails do I have to receive about the e-mail I supposedly was sent but didn't receive? Are you confused? Here goes...another marketing tactic introduced into the Internet fitness world is the "reinforcing follow up e-mail".

Have you ever received an email about a new fitness product (fat loss eBook, exercise program, etc, etc) that is clogged up with nothing but affiliate links, only to have another e-mail sent to you about 48 hours later stating that the link has to be sent again because "some people have said they didn't receive the first one"?

My question is, if the recipients that stated they didn't receive the first one, how do they know there was an e-mail sent? And, if so...why not just resend the e-mail to them rather than to the entire mailing list?

Out of sight, out of mind...in marketing, the more and more people see, hear, or read about a product, the more likely they are to purchase it. That is fine and dandy....but why BS us about some people have not received the first e-mail, so there is a need to send out a second? Geez...go back to PTuniversity or listen to your 10 disc-marketing secrets again.

Awww...I'm being negative again, darn it!

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Water Myths

Here is an interesting article on water consumption. Should really make you scratch your head...

http://www.npr.org/templates/story/story.php?storyId=89323934

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The Curling Pandemic

I had to pass this awesome post over at IOL from my man, Drew. This country is continuing to have its problems:

National Debt

Illegal Immigration

National Security

Drugs

Twisted Politics

and ....Curling in the Squat Rack!

I love the shirt. I just ordered mine...

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Plank to Push-up

My new client, Patti, has absolutely no upper-body strength. She demonstrates the same faulty patterns I see typically in under-developed women: excessive cervical involvement during pressing movements, lack of core strength & coordination, and lack of overall strength. So, I love to have all my women clients perform push-ups. They usually start in a modified version (with knees down) and "graduate" to standard push-ups. Well, sometimes as in Patti's case, modified push-ups are still a challenge. So in order to teach them upper-body coordination while strengthening the core and upper body, I use "Plank to Push-ups".
The picture above shows the exercise performed with a BOSU, however, I usually start on the floor. Assume a client in a plank position and they must slowly rise from their elbows into a standard push-up position. Sounds easy, right? No...what you will probably see is excessive rotation (lack of coordination and core strength/activation). Today, I put a glass of water on Patti's lower back and told her that her lower torso must remain perfectly still by engaging the core and really concentrating on moving the shoulders without torquing the hips to come up. Did she spill the water? No, but we almost made a mess. Try the exercise out for your weaklings. It will help!

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standAPART Member Satisfaction Survey

I launched a standAPART Member Satisfaction Survey yesterday. I love to get feedback from the readers of standAPARTfitness.com because it enables me to concentrate on what members want from the free site.

Most sites only want to force feed you articles that have a big marketing ad at the bottom of their most popular supplement, but standAPART wants to provide articles and products that are relevant to you.

So please take a 10 seconds to complete this survey. If you are not a member of standAPART, visit the site and consider joining. It is 100% free.
If you have completed the survey already, thank you very much.

Survey web address: http://www.opinionpower.com/Surveys/864053848.html

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Made of Honor & Iron

My girl and I went on a date this weekend and checked out the new movie, "Made of Honor". I know, it was totally a chick flick, but sometimes you have to take one for the team.

It was a good movie--not a great movie, but I realized a couple of things. You are never too old to begin working out. Patrick Dempsey, who I suspect must be in his forties, looks like he did some training for his role in this movie. For the men out there that seem to be at a crossroads with their age and beginning an exercise program--NONSENSE!! It is never to late to begin an exercise program and reap results. I am pushing 35, and I believe I have achieved more results in my thirties than in my twenties or even late teens! The difference? Smarts...

Get with a good trainer and follow a good program. You can achieve the body you want in as little as 6 weeks. What's needed to do all this? Read here.

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Fitness Do-ers and Say-ers

Ahhh...on my soapbox again....

I don't understand how so many of these fitness experts become more and more enthused by their own marketing and less on actual training. I was speaking to my client today named Rich. Rich is a 51-year old restaurateur and has been training with me for close to 4 months. Rich is probably in better shape than your average 50 year-old because I got him to THINK & TRAIN outside the box. (his exercise program will come in a later blog).

Today, I ranted to him regarding all the SAME and RE-HASHED products that I see all over the Internet. Mind you, Rich can give 2 shits about the Internet fitness industry, and without me saying another word he blurted out:

"They must not be training as many people as they try to let people think they do!"

He then followed that with, "they are spending more time maintaining their image for sales, than actually doing the trade they are supposed to be known for".

Then he said something that made sense to me that I waned to share with you. Keep this in mind, Rich OWNS 7 high-end restaurants in central CT:

"The same thing happens with chefs and cooks. You have one breed that curls up on the sofa and writes recipe books for a living--sometimes cooking for some friends here and there, and then you have the chefs that slave over a hot oven cooking up to 80 entrées a night for a busy restaurant. At the end of the day, who do you have more respect for and who do you think knows their shit more? The guy with the nice recipe book, or the guy with the dirty apron and bread crumbs stuck on the bottoms of his shoes?"

Don't hate me because I can call it...

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Post to All Future Clients Everywhere...

Do you know how many times I've heard from a gym member, "I need a really good program that I can follow that will help get rid of this ___________________". (enter any flabby body part you'd like here).


My response: Well, I can create the best exercise program for you, but I need a couple of things from you to go with that really good program...

1.) Handwork - I need you to come in and really not waste your time when you are here. I need you to push and pull your hardest and give it all you got --every workout. If you have been fat for 3 years, it will take close to half that time to change your physique (16 months). Sounds like a long time, right? Handwork and number #2 will cut that time in half.

2.) Discipline - I need you to understand that in order to change your body that you have been unhappy with for 5-10 years you will need to follow certain behavior modifications that will aid in achieving your goal of fat loss. That means making better choices at meal times and not feeding me with bullshit lines about 'how little you ate' even though I know you stuffed you face.

3.) Stop Whining - Yes, I need you to recognize that even though you may be 20-25 pounds over weight, you should still be content knowing that you are in a position that you can still do something about it. As we speak, there are people that are looking for a box to sleep in tonight or picking food scraps out of the McDonald's dumpster you just came from.

4.) Unlearn everything you read, heard, or tried - Yes, you are in need of a new exercise program because everything you have tried or believed has failed. My guess is it has failed because you screwed up on numbers #1, #2, #3.

5.) Hardwork - oh yeah, I said that already. Don't be afraid to sweat, skip your favorite treat, or park further away.

By the way..happy 1 month of blog posting to me!!!

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