Fitness Training Programs: How Personal Training Programs Get You On Track To Your Goals

Timeless fitness training programs

Effective fitness training programs are the best way to get fit and healthy. Being lean and feeling good will help in every aspect of your life. There are different reasons for being fit, as some people want health, athletic ability or just to look good. Your results from fitness training are based on the effort that you put in. The importance of fitness training programs cannot be overlooked. Here are some tips:

If you are embarking on a new fitness regimen, then a good pair of shoes should top the list of necessary equipment. Your shoes provide a foundation for your workout. They cushion and support your feet and help you get the most out of whichever exercise you choose to do.

When exercising you need to take your time so that you perform each movement with a safe and solid technique. The more that you train, the better technique you will develop. You will put yourself at harm if you throw weights around, especially when you get tired. A good fitness training program and a good trainer will help you in this matter.

Take a walk before you go to bed at night. Walking is a very easy and simple way to lose weight and feel much better about yourself. The good thing about walking is that you will not get injured and you can make a walk last as long or as short as you want.

Make sure not to take weekends off from your exercise routine. Many people tend to think of the weekends as a time to kick back and not worry about the stress of the week. Weight loss needs to be on your mind 7 days a week. You don't want to splurge all weekend and then have to start your fitness training program over again, every Monday. Keep in mind though, having weightloss on your mind doesn't mean stressing about your weight, it simply means keeping prioritized in your daily choices to support your overall goals.

Train yourself to breathe correctly. Lay flat on your back and put something flat and heavy on your stomach, like a book. Practice making the book rise with each breath, until it becomes totally natural for you. Learning this simple technique will help you perform better in any exercise.

These fitness training program tips are only the foundation of a good program. Find other fitness information that you can go through and learn from, so that you know what your real goals are. When you understand your goals, and the fitness methods that will get you there, you will succeed.

Are you in need of a Fitness Professional to show you the ropes, shortcuts, tricks and tips of top level athletes and ordinary people who have achieved amazing transformations in their own life and body? Today you are confronted with a choice, move forward into growth, or shrink backward into defeat. Each day you make the choice to move forward with your fitness goals. Fitness training shouldn't cost an arm and a leg, especially with the mobile technology allowing you to take a trainer with you wherever you enjoy your workouts. Take Control of your life NOW! Click Here. Your steps away from your fitness training program Goals!

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Crossfit Personal Training For a Healthy Lifestyle

Individuals today are too much occupied with their day to day tasks that they hardly get time to improve the way they look. Most of them today are turning to CrossFit personal training program. It is one of the popular strength and conditioning programs involving a wide range of stamina building exercises like gymnastics, sprinting, weightlifting, etc. No other program has ever been developed that involves these three elements for creating an effective workout combination.

The program is highly recommended these days because of innumerable health benefits associated with it.

Let us discuss about its major benefits in detail. These include:

• This training program involves high intensity and power-based exercises that results in burning a high number of calories in a short period of time. Not only this, regular CrossFit sessions also improve aerobic fitness and promote the anabolic hormones like testosterone, HGH and IGF-1 that enhances muscular growth and prevents pre-mature aging.
• Cost-effectiveness is another major benefit offered by the process. Individuals need not to spend a huge amount of money for buying the equipment for training as the program teaches individuals how to use their own body in the most efficient way.
• This training program involves a wide range of workout styles. This means individuals get prepared for all kinds of activities and that too without getting bored. Every day, they can choose a new style as per their needs and requirements. Almost all the workouts involved in this program are challenging and interesting.
• Regular crossfit personal training sessions help in enhancing strength and stamina thus keeping a person fit and fine.
• It helps in increasing confidence, improving physical and mental strength.

Thus, it becomes clear from the above discussion that crossfit personal training program offers a great way of making one feel good about his or her body and more confident in every phase of life. If you are new to this fitness program, always make sure that you take help of a trainer for better results. This is because a lack of proper understanding and knowledge might not provide you with same level of results that you can achieve by hiring a personal trainer for yourself.

Today, there are a plethora of highly experienced and qualified trainers are available in the industry, which are assisting keen individuals by providing them with regular crossfit training sessions. Always go with the one who is experienced enough and can help you achieve all your fitness related goals. So, what are you waiting for? choose the best one to satiate your desires without disturbing your budget.

Studeo 55 is a Vancouver-based health club that provides individuals with CrossFit, personal training program sessions under the guidance of trained and experienced instructors. It is also offering yoga, MMA and group classes, which enables you to get back into your original shape.

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Personal Training Business - Don't Go Chasing Trends

As the owner of a Personal Training business you can sometimes lose focus on your Point Of Difference and go chasing the latest trends. Fitness trends will come and go and some might stick, the good business owners will embrace some, and leave others for the amateurs. Chasing trends can take up your TIME and MONEY and distract you from finishing your commitment to your original business plan.

Always remember what you first set out to achieve. If you wanted to specialise in 1-on-1 Personal Training then do you need to be worried about not offering a CrossFit service?

Most of the successful business owners in the industry are successful because they know their market, know their product and don't spread themselves too thin trying to offer everything! Therefore, within their local community they are more likely to become the EXPERT in their field, rather than the person who is trying to offer it all. It's like the old saying "Jack of all trades... Master of none!"

When new trends or fads enter the market they need to be investigated but before jumping on board some questions need to be answered!

Will my target market benefit from this new service?

Will this bring in new business?

Will it affect my existing clientele?

How much will it cost to implement?

Will it compliment the services I already offer?

Do we already offer a service that gets the same results?

Will not offering this new service affect my business?

Will this trend stick, or will is be gone in 6 months?

Do I really need to diversify?

By answering these questions you can possibly prevent yourself from spending MONEY and TIME on something that really doesn't help your business, rather it distracts from what is your staple service. Doing the latest course, reading the latest trends in the magazines, and buying into what the media are promoting can be dangerous as you never get to settle your service. You never get to be known for a service, instead you constantly chop and change, and as a result your clients get confused.

Now, this blog post is definitely not saying that taking on a new service in your business is a bad idea, it has been known that adding an extra string to your bow can boost your business. However, tread carefully and always remember trying to take every shortcut to success can sometimes find you lost and directionless!

Travis Beckley from PT Business Systems.

PT Business Systems has been created to assist new and existing Personal Trainers build profitable businesses based on proven information and systems.

With over 17 years of experience in the Fitness Industry owning and operating Personal Training studios we have decided to share our experience and successful business systems online.

For instant access to more PT Business Systems and to download our free ebook "How To Continue To Earn While Your Clients Are Away" visit http://www.ptbusinesssystems.com/

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Personal Training Business - Stay True To Your Market or Niche

In a very interesting interview we did with Adro Sarnelli from "The New Me" earlier in the week I was extremely impressive with Adro's passion, professionalism and business approach.

It was clear that Adro is doing what he loves, and that is why he will be successful. Through his own experience on The Biggest Loser (which he won!), along with his further study, he now has the knowledge and skills to change people's lives for the better. His own journey from 155kg down to 80kg and discovering a whole new perspective on life, health and fitness has driven him to create a unique business so he can give the gift of health to others that are in a similar position to what he once was.

During this interview one point really stood out to me, and I thought I'd share it with you.

Stay True To Your Market / Your Niche!

In Adro's business they ONLY accept people over 100kg's into their program.

So he is focused in on a niche market (one could argue that people over 100kg's is not really a niche with the obesity numbers in our country constantly increasing) and he is quickly becoming the expert in his field. In doing this Adro can be confident in his program to create change and he doesn't have to worry about diversifying his Operational Systems to include fitter clients under 100kg.

The point that Adro made that I found really interesting was that even in the early days you have to stay true to your market. Sometimes you will have to knock back work and potential sales because they simply do not fall into your chosen market.

Now, this can be easier said than done in the growth stage of your business. How easy would it be for Adro to accept a 90kg client who meets with him with cash in hand, ready and keen to join his business? In this situation I'm sure Adro would offer the client some advice, and refer them to another respected professional that would cater for their needs.

"If you only want to train overweight people, you can't train underweight people cos they pay the bills!" - Adro Sarnelli

Staying true to your market gives you a much higher chance of becoming the 'expert' or 'go-to' person in that particular niche. After listening to Adro speak, I am absolutely confident that he is that expert in training obese clients over 100kg's. I know this because that is the only thing he does and he does it extremely well.

Summary!

It is fine to be a generalist, but if you choose to target a niche market then you must stay true to it. Diversifying and breaking away from your business vision in order to bring in some extra cash does nothing for your credibility and can prevent you becoming the expert in your niche.

Ask yourself: "What is my business known for?"

Travis Beckley from PT Business Systems.

PT Business Systems has been created to assist new and existing Personal Trainers build profitable businesses based on proven information and systems.

With over 17 years of experience in the Fitness Industry owning and operating Personal Training studios we have decided to share our experience and successful business systems online.

For instant access to more PT Business Systems and to download our free ebook "How To Continue To Earn While Your Clients Are Away" visit http://www.ptbusinesssystems.com/

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How To Improve Your Personal Training Business Cash Flow

In a personal training business, cash flow should never be a problem. As personal trainers we are paid in advance so the only reason we should have a cash flow problem is if we can't control our own finances. There are measures that personal trainers can adopt t and help out with the structure of the financial arrangements.

The first method is review the way that personal training clients are charged for the service. Traditional methods include booking clients in packages giving large discounts for the amount of sessions booked. I can certainly see why this attractive as on the face of it the client is committed for longer and the personal trainer gets a large cheque for the privilege. The main issue with this is that it doesn't help cash flow. Most people do not manage money well so the tendency may be to spend that money before it has been earned. When you are 10 sessions into a 20 session package and have already spent the money, this isn't an enjoyable experience for a personal trainer.

The other issue is that is doesn't really help the client. The client gets a bigger discount but what about if the client hates the training experience after about 5 sessions, you will either have to refund the client or grin and bear it. If the client is doing one session per week and you have booked a package of 20, this isn't a pleasant expedience for both the personal trainer and the client. These days are really coming to an end if you want to be smart with your personal training business.

This method of package booking are dated in my opinion as it is focused on price and this isn't the main reason why people train. Personal training is becoming more and more affordable but will always be an exclusive service. By making your pricing structure monthly by standing order or bank transfer, you can still offer good value but not have to tie the client in for 20 weeks. This way you look more professional instead of running round after cheques or even worse cash as a method of payment. If you running a professional personal training business, then the financial side of the business should be professional as well. This can really make you stand out and give you sound financial footing to deliver world class personal training to all your clients.

Hi I'n John Hill, personal trainer for Inspiring Fitness. At Inspiring Fitness we are proud to support personal trainers to succeed in business. We offer;
? Guaranteed client enquiries for the life of your business
? Unlimited one to one personal support
? Continous investment in your growth & development

Please visit our website and download an information pack for more details.

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Personal Training Business - Sell For The Long Term

Quick question! Do you sell 10 packs? I remember when I first started in Personal Training 10 packs were all the rage. Getting someone to commit to 10 sessions with you was awesome and more often than not they paid up-front in cash!! As a new Personal Trainer in the industry getting 500 bucks in the hand seemed like a great achievement. It wasn't until years later that I asked myself WHY am I only selling 10 sessions at a time?

Was it because I was not comfortable asking for more commitment and money than that?

Was it because I was letting my own financial situation affect what I thought others could afford or would be prepared to pay?

Was it because I did not have a direct debit system set up and was fearful clients would not be able to afford more than 10 session at a time?

Was it because it was what everyone else was doing?

Fast forward 9 years and I can no longer see the sense in having the "10 Pack" as my staple product, and I look back at the early days and think about all of the money I lost during my "10 Pack" period!!

Here's my 3 reasons why I believe the 10 Pack product should not be your main product!

Most clients will not be able to achieve their goal in 10 sessions, so they'll have to purchase more anyway!

With clients training an average of twice per week, you will be asking for more money close to every month!

There are more opportunities for the client to say "NO!" to continuing with you!

After converting from selling 10 Packs to selling 6 months of Personal Training, I found that clients could afford it. Some clients still paid up front (in CASH) and most clients preferred it because it matched their commitment and goal time frame.

For me, the biggest bonus was NOT having the renewal (payment) conversion as often with my clients, hence not giving them as many opportunities to say, "Thanks, but NO thanks!"

If you are a Personal Trainer out there still offering the 10 Pack as your main product, you may want to download our Ebook about Direct Debiting and how it can positively affect your cash flow.

These days I see the 10 Pack product as an "Introductory Offer" or "Special" rather than the main product.

Travis Beckley from PT Business Systems.

PT Business Systems has been created to assist new and existing Personal Trainers build profitable businesses based on proven information and systems.

With over 17 years of experience in the Fitness Industry owning and operating Personal Training studios we have decided to share our experience and successful business systems online.

For instant access to more PT Business Systems and to download our free ebook "How To Continue To Earn While Your Clients Are Away" visit http://www.ptbusinesssystems.com/

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Core Training: The Best for a Flat Stomach

Training your core is the easiest way to get the flat stomach that, for many people, proves to be rather elusive. Training these key muscles does more than just look nice; it helps in several other areas, such as better posture. All of that will be touched on in this short article; however, for now, let's begin with talking about why exercising all abdominal muscles, as well as the glutes, can help shape the midsection properly. Most people think of crunches or sit-ups when they talk about abdominal exercises, but they just work a specific set of ab muscles-not all the ab muscles.

Appropriate muscular training in the core has been shown to improve increased stress in the knees as a result of poor posture. If you want to test if your posture is poor, an overhead squat test is the easiest way to do so. If, during the test, your torso bends more than 45 degrees, then your most crucial core muscles, such as the internal oblique, might be weak. They don't have the strength in them to support your torso. Therefore, your weight shifts to your legs to maintain your center of gravity. One of the consequences of this is increased knee and back pain. Core training can rectify this.

Weak glutes are also a result of poor core training, but they're also a consequence of sitting too much. Those of us with sedentary jobs, where the chair becomes our best friend, can fall victim to this. Basically, the weakened glutes from excessive sitting can eventually produce lower back pain, causing you to walk around with your gut protruding out, making you look like you're pregnant. Core training that includes glute exercises can improve the strength of your glute muscles, taking the pressure off of the lower back muscles. This improves overall posture, so you can stand up straight again.

The proper core training can correct postural flaws and improve the anterior pelvic tilt. Excessive sitting can cause these muscles to relax to the point that they "forget" how to work properly. However, training all of your ab muscles, including your obliques, can strengthen your core and flatten your stomach over time. It won't all happen overnight, but progress will be slow and steady. A flat stomach can put you on the way to better posture as well, putting less of a burden on your knees and lower back to support your body weight.

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Fitness Training Programs: How To Fight Against An Aging Body For Years of Living a Prosperous Life

Getting Fit with fitness training programs is by far one of the best investments you can make in your life.

As you get older, it's more important than ever to take care of yourself, and fitness training programs are a perfect way to do this. An aging body loses its elasticity, muscle tone, and bone density. There is only one thing to combat this and it's fitness. Getting fit combats aging and helps us maintain our strength. Here are a few tips to stay fit.

Make a fitness training program for the entire family. You can take turns picking the fitness activity for the week ahead, and you can workout together. Keep a log of everyone's daily fitness activities to track who is accomplishing what. You should also help everyone in the family to find something that they are good at and makes them feel good.

Never exercise if you are not feeling well. When you exercise, your body is causing some damage to your muscles, which it then repairs to make them stronger. If you are sick, your body is busy repairing other issues. Exercising will only make you feel worse, so avoid fitness training programs when you're unwell.

Here is a more specific tip that many people overlook: When you are going through fitness training programs with lat pull-downs or pullups, don't grip with your thumb. This will help to ensure that you use the main muscles of your back when doing the exercise.

Before using bench-presses as part of your fitness training programs, take the time to test it. Give it a good press with your thumb. If you feel something move from one side to another, then avoid using it. Padding is important in bench pressing as it helps prevent T4 syndrome. This is a misalignment in the thoracic spine which impacts nerve function with your arms, thus weakening them.

If you want to perform the bench press safely then you need to use the correct method. You must have your back completely flat on the bench with your feet secure on the floor.

Getting fit is the best thing for your body as it gets older, and fitness training programs are one of the best ways to do so. As your body starts to decline, you have the power to fight against it. Stay fit and develop strength so your body can stay limber and strong. Keep these tips in mind and your body will be young for years to come, so you can enjoy more of the best things in life.

Are you in need of a Fitness Professional to show you the ropes, shortcuts, tricks and tips of top level athletes and ordinary people who have achieved amazing transformations in their own life and body? Today you are confronted with a choice, move forward into growth, or shrink backward into defeat. Each day you make the choice to move forward with your fitness goals. Fitness training shouldn't cost an arm and a leg, especially with the mobile technology allowing you to take a trainer with you wherever you enjoy your workouts. Take Control of your life NOW!
Click Here. Your steps away from your fitness training program Goals!

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How Can I Study Personal Training Online?

This is a great question, and we applaud you for it. The internet is a wealth of information, but it can be hazardous trying to sift through all of it. Knowing where to look for the information you need is vital when studying any subject online, including personal training. Here are some great places to find valuable information about personal training online.

Online Schools

Internet based schools and colleges are finding a very strong niche in our society today. People are able to receive the education they need while fulfilling the requirements when and where they can. Many of these online schools offer programs in fitness and nutrition. If you are looking to get a degree or some kind of credit out of the studying you do, then you will definitely want to look into applying for one of the online schools that offer programs in those areas. These programs are not free, but the educational credits and degrees you receive could very well be worth the investment in the end.

Fitness Related Blogs

Blogs, or web-logs are all the rage these days. People have found a way to share their information with people who want and need it all over the world. If you find a fitness blog written by an educated and experienced fitness professional, then you will have access to suggestions and advice from someone who has been there and done that. Fitness and Exercise blogs are a great source of valuable information about personal training that are given in a much more personal and affable way. These blogs often include less confusing jargon and more real life advice.

Personal Training Business Sites

Pretty much every company around has a website now. The internet has become the hub of information exchange and marketing needs. Try looking up some of the websites for fitness and exercise businesses you know of. Many of these websites will include different fitness and personal training information. This can be very valuable and is almost certain to be accurate as they are using it to promote the validity and value of the services they offer.

Article Banks

Many fitness professionals have started moon lighting as article writers. Doing a quick search can lead you to many different articles written by personal trainers about what they do. These are similar to the article you are reading right now. Article banks can be found on almost any subject and can provide lots of information on those subjects. A quick search engine prompt can find you many different article banks. The danger with these, however, is that not many of them cite their information sources, so you will have to use your personal gut to decide whether or not the information is legitimate.

The internet is amazing, so good for you and trying to harness some of that power for your own good. We hope that through these tips, you will be able to find the personal trainer study material you are looking for.

In addition, you can get quality information about Personal Training by visiting http://myonlinepersonaltrainer.net/.

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Personal Training Business - Give Some Of Your Best Stuff Away For Free

A great way to stand out from the crowd and separate yourself from your competitors is to always give great value. Being prepared to give away some of your best stuff, be it information, a product or a service can be the masterstroke that will define you and your business.

Step out of your business owner shoes for a second and into that of your typical prospect. Imagine you are looking for a solution to your health and fitness woes and decide to check out what the local Personal Trainers have to offer.

You start your search online by searching in Google. You check out a few websites and all seem to be offering a FREE consultation or even up to 3 FREE Personal Training sessions. All are generally offering the same thing so you continue your search.

There is one website however that caught your eye. Not only do they offer the FREE consults and trial sessions, they also offer you access to their Online Nutrition Program and Weekly Group Training Session.

Additional to this, there is a whole section of the website dedicated to education, eg: How To videos on exercise routines, nutrition video tips and even an ebook on...?

With the professionalism of the website, the accessible free information, the access to the nutrition program (which you can start on straight away), the free group training and the option of the trial sessions and consult, the whole deal gets you thinking...

"Wow! If this is what they are willing to give away, how good must their service be! The other PT's in the area aren't even offering these services, and if they are they are charging for them!"

Now, let's put your owner shoes back on, and look at the this scenario a little closer.

The Complimentary group training session (no commitment to join) sounds like an awesome deal for the prospect. This one complimentary group training session can be held on a Saturday morning and can be your feeder into your Personal Training service.

Why not make it free for all current clients too, and welcome them to bring friends along for no charge...(referrals!) Some may never join, but plenty will. The benefit of current clients being in the session too is they can be 'live' testimonials for you. It only costs you 1 hour per week out of your time.

The Complimentary Nutrition Program access allows you to begin training prospects before they even sign up with you. By them gaining access to your nutrition program they still have a connection with your business. If you are paying for this program then maybe their access is for a limited time? By the prospect having access it gives them a taste of what to expect, and they haven't yet had to commit!

The information and "How To Videos" need to contain information that WILL help someone on their journey and be useful to them whether they sign up with you or not. It is in these short videos you display your knowledge, professionalism and personality.

By far the easiest value to add is that of free quality information as it doesn't cost you anything. What services and other products you want to give away are up to you, but always think about this comment...

"Wow! If this is what they are willing to give away, how good must their service be!"

Travis Beckley from PT Business Systems.

PT Business Systems has been created to assist new and existing Personal Trainers build profitable businesses based on proven information and systems.

With over 17 years of experience in the Fitness Industry owning and operating Personal Training studios we have decided to share our experience and successful business systems online.

For instant access to more PT Business Systems and to download our free ebook "How To Continue To Earn While Your Clients Are Away" visit http://www.ptbusinesssystems.com/

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How to Enjoy Personal Training

First of all, one thing you should always remember is that your physical trainer should be your friend and not just a trainer.

Here are a few things that you should consider when choosing your personal physical trainer:

Check the qualifications and work experience of the physical trainer. Do not put your body fitness into the hands of a novice. Go for a certified personal trainer! Refer to his/her previous work or success percentages.

This approach will enable you to "Enjoy Personal Training" and reap the benefits!

Let's face it, finding a great personal trainer isn't easy. You can take your chances at a gym, risk finding a trainer that may or may not be qualified, or you can take some of the advice I am giving you to go make the task easy for you, and enjoy your personal training!

Some personal trainers are not just certified, but also go through additional training and they're well versed in all of the best in-home training techniques available to help you trim and tone. After all, training at home is different than training at a gym where machines are designed primarily for people that want to build muscle, not trim and tone. Additionally, In home trainers are usually more experienced in yoga, and Pilates so they can always keep your workouts interesting and fun.

No equipment? No problem. Your In home trainer will provide everything you need, similar to training at a facility but with less equipment and more knowledge.

As you begin your session, your personal fitness trainer should assess your fitness level, physique measurements, exercise and well-being history, objectives and other people. You should be ready to step on the weighing scale and face reality in terms of your weight concern and communicate to your trainer your eagerness to undertake the physical workout plan. The activities which you're going to take in every session depend on your objectives. Your personal fitness trainer can incorporate activities for cardio, weight training, flexibility as well as talk to a nutritionist or dietitian for you eat the appropriate sort of food whilst undergoing physical workout programs.

The rest that the trainer can do would be to preserve you going and motivated to ultimately reach the stated objectives.A great trainer can assist you to attain your goals of staying fit and lose weight or whatever the case could be. He or she can draw physical exercise programs which you'll need and helping you using the complete procedure. Your personal fitness trainer might be your buddy also who genuinely cares for you and inside your quest to stay fit and healthy. Discovering the proper 1 might be a challenge and confusing at occasions but you ought to be patient so that you can hire somebody who's competent sufficient and who cares for your progress. Find a personal trainer that is equipped with the appropriate understanding and information that will assist you to undergo the physical physical exercise plan with ease and confidence.Usually the role of a personal fitness trainer is always to assess your fitness level. This may make you realize just how much difficult function you should exert to be able to accomplish the desirable weight for your age. The trainer will also assess your medical history together with other considerations prior to setting up an exercise strategy for you.

Would you like to enjoy losing weight? Please don't go to a personal trainer trying to sell you vitamins. Frankly, it's not necessarily the best thing for you and all it does is put extra money in that trainer's pocket.

Most personal trainers have a little background and understanding with nutrition, but beyond basic water intake and ideas for meals you should see a registered Dietitian to help you with your dietary needs.

The amount of time you spend stretching depends upon your current level of fitness. IF YOU HAVE A MEDICAL CONDITION (such as a herniated disc, torn muscle, sprained ankle etc...) CHECK WITH YOUR DOCTOR PRIOR TO BEGINNING A FLEXIBILITY PROGRAM. There are stretching exercises that you should not do.

Typical Personal Training Program used with Clients:

Fitness Level 1 - You never or rarely stretch

To increase your level of flexibility, try to stretch 3 times a week for 20-30 minutes. (20 - 30 minutes may sound like a lot of time to spend stretching; however, if you incorporate it into a workout routine where you stretch 10-15 minutes before weight training/cardiovascular work and 10-15 minutes after, it is a reasonable time frame to work with.) Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles and readies them for activity.) Remember to use the Static Stretch method and try to hold each stretch for at least 10-30 seconds.

Fitness Level 2 - You occasionally stretch most of the major muscle groups

To increase your level of flexibility, try to stretch 4 times a week for 20-45 minutes. (20 - 45 minutes may sound like a lot of time to spend stretching; however, if you incorporate it into a workout routine where you stretch 10-15 minutes before weight training/cardiovascular work and 15-20 minutes after, it is a reasonable time frame to work with.) Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles and readies them for activity.) Remember to use the Static stretch method (no bouncing) and try to hold the stretches for at least 10-30 seconds. Many people like to do yoga first thing in the morning - yoga is considered a flexibility exercise, so if you like yoga, buy a tape or take a class (20-45 minutes will go by quickly when you're in a structured routine).

Fitness Level 3 - You always stretch the major muscle groups

To increase your level of flexibility, try to stretch 5 times a week for 20-60 minutes. Stretching should always be preceded by a 5-10 minute warm-up period where you are moving in a rhythmic fashion using all your major muscle groups. (This sends blood to the muscles and redoes them for activity.) Remember to use the Static stretch method (no bouncing) and try to hold the stretches for at least 10-30 seconds. Many people like to do yoga first thing in the morning - yoga is considered a flexibility exercise, so if you like yoga, buy a tape or take a class (20-60 minutes will go by quickly when you're in a structured routine). I always do personal training with people by strengthening their core and posture through personal training programs. I am happy to see more personal trainers implement this type of training. Thank you.

Conclusion

No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in an exercise program, especially with a personal trainer for motivation and better understanding of proper technique and form! To be successful, you must incorporate it into your lifestyle (just like eating and sleeping).

Richard Stadnyk - Owner/Personal Trainer Specialist
? These Techniques with Proper form allow the athlete to be their best which is why I have designed the "New Over-All Body Phase Programs" to be Quick, Safe and Effective! Very few gyms, facilities and Personal Trainers use the "New Over-All Body Phase Programs"
It is more affordable then conventional gyms and allows you to achieve your results in a quicker fashion.
Receive a Free Personal Training session - Call or email today.
> 905-409-8031 or bodyconcepts1@uniserve.com
Would you like a Professional Personal Trainer Specialist? - If so I am offering you my Personal Training services for about half price. Instead of $68 per session you pay only $39 per session, for Toronto & GTA's #1 Personal Trainer services! - For a Limited time.
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Importance of Balance Training

Have you ever wondered how some people can stand on one leg for hours together without any support or loss of balance? Years of practice you may say, but through some extra effort you could do so too! The magic words are 'balance training'. In a world and time where every time at your fitness centre, you hear different types of exercise routines, balance training is something that begins at home.

There have been times when people have asked their personal trainers, what those huge flexible balls were. They are 'stability balls' which help people work better on their stability. Balance training is considered even more challenging than usual training routines.

So what is the need for Balance?
From the very day we learn to stand on our own feet, we have tried balancing in every way possible. Swimming, cycling, gymnastics are a form of 'balance training' that we learn even before our trainers tell us. Incorporating balance training into the workout routine allows you to balance yourself intrinsically and improves your flexibility levels. This is not just for people who are in their mid-lives but also for youngsters who are active on a day-to-day basis. This helps you enjoy tougher physical activities like uphill cycling etc.

Can I try this at home?
Of course you can! You will feel more comfortable and also enjoy it even more. So how does 'balance training' work without going to fitness centres? There are some simple exercises, prescribed by physiotherapists, which can be done at home at your convenience. Here are some to get you started:

1. Feet Together
Try lifting a heavy object from the ground with your feet wide apart. You will see that you can achieve that with ease. Now repeat the same but keep bringing your feet closer together at every attempt. You will see that the same exercise becomes tougher until a point where you feel you might just lose balance. Trying this in small progressions can help build body balance.

2. The Indian Fakir
This could be the simplest exercise to test your level of balance and to build it up as well. Through the day as you go about doing your regular chores, try standing on one leg without any support. If you manage 30 seconds at the first go, then you surely are in good shape. Try increasing this over time. This helps your body focus on a particular point of balance and maintain stability.

3. The Stability Ball
Though it looks conquerable, trying to sit still on this ball initially is a challenge for anyone. Once you get comfortable with it, try doing your abdominal crunches or weight lifts against the wall with this for support. Apart from exercising, you will also be paying attention in balancing on the ball.

All this just goes to prove that mixing Balance training with normal exercise can bring about a world of difference in your day to day balance and equilibrium.

If you would like to lose weight healthily, hire a Personal Trainer North Shore today. Simply visit Sydney Personal Trainer.

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Personal Training Secrets to Goal Setting for the New Year

I wanted to share a little trick I learned about assessing clients to help figure out goals that are motivating. Through the years, I've used many different standards to test body composition. Body composition basically means "what does your weight consist of?". We break your Overall Weight down into "Fat Weight" and "Lean Weight" which will also determine what % of your weight is fat (your body fat%).

The reason I do this is because eeight itself is useless! Back in my Marine Corps days, I was a BRUTE! About 5'7, 185-190 lbs, benching near 400 lbs, squatting close to 500 lbs... BUT I was also low in body fat.. about 8%. With my shirt off, you could see the "6 pack". But every other month, I had to go visit the Navy Doctor because according to the height and weight charts, I was overly Obese! We always got a big kick out of it!

"The fat guy is back!"

We want a relative Leaness or Body fat to Body weight ratio. So we have to do some testing. I used to do the Body Fat Calipers. This is where we "Grab" the fat in different locations and measure it! But I kinda felt bad for the ladies when the conversation went, "Hi! My name is JJ. I'm so happy to be your trainer. Now please lift up your shirt while I grab your fat and measure it!" Haha... Great first meeting! I don't use the calipers anymore!

After doing many, many Body Compositions and seeing great results with clients... I started to notice a trend! Now when someone says "I want to lose 20 lbs.", I know to say "That's an awesome goal! So we are looking to drop you from a Size 16 to a Size 12 and take about 5 inches off your hips and thighs. Does that sound about right?" And then after a few seconds, they say. "Yes, that's actually the size I was in before I had my 2 kids".

I like for people to focus on "Inches or Dress Sizes" because that is more meaningful. Weight can be so up and down. I like to use weight to "Keep focused" but set goals using weight, inches, body fat %, dress sizes, etc... And then remember when setting goals, focus on ACTIONABLE ITEMS! For example, "lose 4 inches" is not an actionable goal. You can't wake up and will the measuring tape to be better!

Here's a quick goal setting formula.

1. Set an Overall Motivating Goal

a. "I will be 140 lbs., with a 32 inch waist and a Size 8 by May, 2012. "

2. Set Lifestyle Goals that are Actionable to get you to those goals.

a. "I am doing 4 cardio sessions each week for 20 minutes to prepare for the 10k race in Pittsburgh in May."

b. "I do not drink any calories or eat processed foods."

c. Etc.

3. Read each goal DAILY. The overall Goal should motivate you, and the Lifestyle goal should keep you Consistently making progress towards your goal.

To help you set Lifestyle Goals, I want to share my Secret Formula I've discovered doing close to 1,000 body compositions...

If you are Under 5'10....

1 inch around your biggest area (abs, or hips) = 4 lbs.

1 Dress Size = 10 lbs.

1 Shirt Size = 10 lbs.

If you are over 5'10....

1 inch = 6 lbs.

1 Dress size/ Shirt size = 15 lbs.

Is this rocket science? No, not at all...

Is this endorsed by ANY certification agency? No!

Is anyone perfect? No!

But after doing all the body comps and measurements, one day I was comparing... "Sarah lost 4 inches.... Michelle lost 8 inches... " and then I had one of those "AHA" moments! I reviewed a big stack of Before and After measurements and was really shocked by how accurate it was!

Give it a try! If you don't fit exactly.. big deal!

And one more tip... for every Dress size you want to lose, ADD in 2 lbs of Lean Muscle for your goal! We want you to be lean, firm, athletic and energetic!

Scenario...

I weigh 170 lbs. Wear a size 18. And have 45 inch measurement in my hips. I want to weigh 150 lbs.

We now have the "A" body.... 170 lbs., Size 18, Hips at 45 inch.

Now we want to set goals for the new "B" body...

150 LBS is the new goal.

This is 20 lbs. less than the current weight.

20 lbs / 4 = 5 inches...So the new Hip measurement goal is 40 inches

20 lbs. / 10 = 2 dress sizes.. So the new size is 14.

Also, when we do the body composition or body fat testing... I would set the goal at about 25 lbs. of FAT LOSS and increase of 4 Lbs Lean Muscle (Weight would still be 150 lbs).

This is what I want you to do:

Figure out where you are right now:

What do I weigh right now? ____________

What do I want to weigh (goal?) ____________

What is my current Dress or Shirt size (guy)? ____________

What is my measurement for (Abs) or (Hips, Thighs, Butt)? _____________

(Guys always do Abs. Most ladies do abs. But if you are really that Pear shape go ahead and measure the other area.. or both - doesn't need to be perfect!)

What is my NEW Dress or Shirt Size? ____________

What is my NEW measurement for (Abs) or (Hips, Thighs, Butt)? _____________

Use this information and set some REAL goals this year. Remember to set the Motivating Goal and the Actionable Goals! Take action and achieve your fitness goals.

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How to Implement Cold Weather Training

It is that time of year again when the cold front moves swiftly across the South, taking us from a comfortable mid 70's to a low 30 degree temperature overnight. At first, you start using this as an excuse to not exercise outside, or attend your local boot camp, but then you come to realize that you can make up an excuse for anytime of the year. The summer is hot outside regardless of the time of day. The fall was infested with mosquitoes. Day light savings time got rid of the needed sun light. All excuses I am sure you have heard and maybe even considered using or have used yourself.

The best time to exercise is today! Not tomorrow, not when it gets warmer or colder, not after your new year's resolution, or after the semester is over with. Say it with me, "The best time to exercise is today!" Now that we have established today is a great day to start exercising, let's start to prepare ourselves to workout in the colder climate.

Here are a few important tips when preparing to exercise in the cold.

Clothing: First rule, make sure you wear moisture wicking clothing on anything that is going to come in contact with your skin. You don't want any moisture next to your skin because the cold will attack any sweat on your body. Second rule, make sure cotton doesn't touch your skin! Cotton will retain all the moisture and will make you feel colder than it actually is! On top of your moisture wicking clothing, you will want to add a fleece material to help retain and conserve heat. The fleece should have plenty of zippers to help you control or release any extra heat. If the wind and/or rain is an issue, be sure to wear a wind breaker to help keep any outside moisture off of your skin. Last, keep a pair of gloves and a cap ready to keep your head and fingers warm.

Warm-Up: If you haven't learned anything from my boot camps, warm-ups are essential and extremely important during cold training days. Warm-ups increase blood flow to all of your muscles and tendons, increase your heart rate, and increase your core body temperature. Practicing warming up by jogging outside for 10 minutes to help acclimate your body to the outside temperature and increase your core temperature are essential. After your jog, practice some dynamic stretching like skips, jumps, walking lunges, and jumping jacks to increase the blood flow to the muscles you plan on training. Failing to warm-up in cold temperatures can lead to a potential pulled muscle and poor workout performance.

Hydrate: Just because it is cold outside, it doesn't mean you are not going to sweat. Your body still needs to stay hydrated to perform at optimal levels. Make sure to bring a bottle of water with you whenever you train. Staying hydrated will help your body better regulate your body temperature. Remember, waiting until you are thirsty to hydrate means you are dehydrated. You should consume plenty of water before a boot camp or other exercise class. A sport drink containing carbohydrates and electrolytes are only needed if you are going to exercise past one hour.

Following these simple tips will help you have a safe and effective workout. Importantly, always have a buddy when exercising in any extreme temperature and listen to your body. If you need to take a break, take it!

Christopher Sunseri, MS Candidate, BS Nutrition, NSCA-Certified Personal Trainer. Chris is the owner and lead trainer of Camp Hurricane - Houston's Premier Boot Camp Experience. Chris is also a fitness specialist for Cooper Aerobics - Devon Energy Houston, TX

Please visit http://www.camphurricane.com/ for information on boot camps in the Houston Area.

Please visit https://www.facebook.com/CampHurricane for our latest news.

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Personal Training Tips - Nutrition Reminders for Fitness

If you're into personal training, it's not enough that you keep your regular gym date with your fitness trainer. More importantly, you need to be faithful to a healthy diet that will maintain your strength and provide you with all the nutrients that will help you towards your fitness goals.

First of all, don't starve yourself or try diets that promise you to lose weight amazingly fast. They don't work, don't give benefits to your health, and will just leave you frustrated. There are countless diets published in all kinds of media. While most of them may take effect in the first few days, you'll find that your waistline will go back to its old size after a short period of time. Crash diets, low-calorie diets, and others usually slow down your metabolism. You just gain back the pounds you lost previously. You need to choose the diets that you follow. For some people, they need not just what they eat but in their overall eating habits.

You might want to start by keeping a diet journal. Write down everything you consume everyday, including the amount. Do this for at least 14 days. While you know what you eat, it's different when you write it down and read it for yourself. The objective is to make you realize that that's exactly what you put in your body.

Start watching what you eat. A healthy diet has the right amount of proteins, carbohydrates, vitamins, fats, and other nutrients. Depending on your fitness goals, the ratios will vary. Consult a nutritionist to know what would be best for you.

But, in most cases, among the things you surely should be consuming more of are fiber and water. Fiber aids in having a good digestion every time. It slows down carbohydrates as their enter your body, reducing the amount of fat that goes inside you. You get less sugar and slower insulin output, giving you a more active fat burning. Water, meanwhile, helps in increasing your energy and in burning fat while you do your workout. Even a slight insufficiency of water in your body will negatively affect your performance in your fitness routine.

Last but definitely not the least, you need to be very careful of what you take in at night. Avoid consuming carbohydrates before you sleep. Carbohydrates are meant to be burned. Since you burn a very minimal amount of them while you sleep, you'll just be storing fat.

These are some diet pointers that would be useful on your personal training. They may be very basic but will help you significantly in achieving your fitness goals. It would be ideal if you ask your trainer or the nutritionist in your gym for other diet tips that would perfectly suit you and the kind of training you're undergoing.

Know more about how to achieve your fitness goals with personal training advice from an expert. Visit the Amino Z website to learn about getting into shape and maintaining a healthy lifestyle.

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Want Lean Muscles? Go for Strength Training

Gaining weight is easy but shedding it and keeping your body well-toned requires hard work. Remember that a healthy diet and exercise will keep your body fit, flexible and strong. And the healthier you are, the happier you will be. You will be able to face the day to day challenges with much vigor and enthusiasm. Hence, go ahead and indulge in work outs that will help you to form lean muscles and a lithe body.

To develop lean muscles, you need to do strength training. It is a myth that strength training will lead to bulging muscles and more fats. With strength training, you burn fats and strengthen and develop lean muscles. You do not put on bulk. Women especially, think that strength training is only for men as it forms bulky muscles. This is not true. In fact, women are greatly benefitted by strength training as it tones up their body and helps them to lose fats fast.

Strength training is not restricted to any particular part of the body. Your entire body, the upper, lower and core undergoes change with strength training. Your upper body comprises of arms, shoulders, neck, upper back and chest. They can be strengthened by Chest press, pushups, dumb bell shoulder press, bicep curl, lat pull down, triceps kick back and dumb bell side exercise. As you do these exercises you will feel the muscles being stretched and pulled. Ensure that you give these muscles at least two days rest before exercising them again. Muscles need time to repair the wear and tear during strength training.

The core part of the body comprises of your stomach, hips, groin and your lower back. Core exercises are done to improve and strengthen your balance. In fact, if your balance, which is concentrated on the middle section of your body, is good you can do any exercise with ease. Hence, strengthen your core with crunches, reverse crunch and bird dog.

Your lower body needs special attention as it carries your entire body. The normal tendency of people is to concentrate on their upper body. But remember that it is your legs that carry your weight. They burn more fats and give you stamina. So, while you are doing aerobic exercise your legs will support your better if you have strengthened your leg muscles. The lower body consists of your calves, hamstrings, tibialis and quads. You can strengthen them by wall squats, forward lunges, leg press, leg raises, ball squats and calf extension.

Hence, remember that strength training will help you to burn unwanted fats in the body and build lean muscles. You will look lean and strong by doing these exercises diligently. But do not attempt them on your own. Take the guidance of a personal trainer. Invest some time to search the best personal trainer and do all the exercises under his guidance. A good personal trainer will make a schedule for you after understanding your requirement. He will totally guide you and will be there at every step encouraging you to achieve your goals.

If you would like to book a session with a Personal Trainer Inner West or would like a free trial, visit Personal Trainers Sydney.

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Strength Training Tips

Strength training is an important part of any workout routine. It is a type of exercise which helps strengthen the muscle mass of the body. As you age, the muscle strength and bone density in the body tends to weaken resulting in accidents and injuries which can hamper your day to day activities. Stronger muscles improve the metabolism of the body, help reduce the pressure on the heart and keep blood sugar levels in control. Some simple strength training tips are listed below.

Start off gradually

If you are new to this form of exercise, begin with lighter weights and fewer repetitions, gradually increasing them. Muscle strength is achieved when your muscles get tired momentarily and you cannot continue any further. You will begin to feel this momentary muscle fatigue at the end of a single set of eight to twelve repetitions. Make sure that you rest your muscles for at least two to three minutes before moving on to the next set. Muscles need time to repair, hence do not load your workout schedule with too many strength training exercises else it may lead to injury.

Plan a mix of exercises

Although dumbbells are a convenient and inexpensive form of strength training, you will achieve better results and avoid boredom as well by mixing up your exercises. If you have access to a gym, try out equipments like exercise balls and resistance bands or any other strength training machines that are available. You can sign up for Pilates classes or yoga classes as well to give you that much needed variety and fun in your exercise routine.

Practice proper form

Whatever type of exercise you follow, if your form or posture is not correct, you will not be able to achieve the desired results. It will also add to the risk of injury. Hence it is essential that you learn the correct way to do an exercise. If you are finding it difficult to understand the ideal posture for the exercise, it may be a good idea to fix up a few strength training sessions with a personal trainer. A personal trainer will guide you and monitor the posture of your exercise thereby avoiding injury and help increase the effectiveness of the exercise.
Include whole body exercises

It may seem logical to target your problem areas, however concentrating only on a particular muscle group can lead to muscular imbalance in the body and increase the risk of injury. Moreover, muscles all over the body need to be toned and strengthened for maximum benefits. Concentrate on different muscle groups after every session; for example, you can work on your butt and thigh muscles during one session and move on to your upper body muscles during the next session. Alternatively, you can practice whole body exercises during each session.

Before and after

For maximum benefits and minimum injury, it is essential to warm up before any exercise regime. A simple five minute sprint or spot jogging that will bring up your heart rate is a must. Similarly, stretching your muscles after any workout will contract your muscles and help you feel relaxed.

Kya Cassiuss Victoria is a Sydney personal fitness trainer. If you'd like to book for a free consultation with an expert Personal Trainer Domain, simply visit Sydney Bootcamp.

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Is Online Personal Training For You?

The World Wide Web, where would we be without it today? Through the increasing use of internet and more recently, social networking sites, the ones most of us must have these days. Online training has become a very popular way to get in shape, and soon to become much more popular in my humble opinion. Many trainers and virtual programs offer many options such as: Tailored fitness programs to your specific goals, contest preparation coaching, and most importantly nutritional guidance. These are some of the reasons why online training has become an attractive option over actual one-on-one personal training in a practical setting. Another couple of valid reasons I might add are time constraints and geographic restrictions. Not everyone has time to set a time and meet with a trainer three or four times during the week, and most people are not going to drive a long way to meet with a trainer. Also with an online trainer you have just about 24 hour access to communicate via phone or email if you have any questions or concerns. So why not have a tailored program to follow whenever you have time and why not be able to choose any trainer in the world?

So far online training seems like a win-win situation, right? Well, with any great utility service, there are always advantages and disadvantages, nothing is ever perfect. Throughout this article I will try and explain both sides by offering guidance and recommendations for both trainers and clients to improve their experience of online training without being bias. First and foremost, online training has become a powerful tool in offering services to a broad audience but the growth has fueled competition among trainers in commercial gyms who are battling to stand out. My first Issue with online training is the source and credibility of a personal trainer. There's no real substitute for meeting a personal trainer in person, creating that relationship with one another, and watching them in action with other clients. There are many different certifications out there, many are very legit and well respected, while others are not. Pretty much anyone can become a trainer these days or say they are a trainer to make a quick buck. So how can you trust someone online? Well you definitely should do your research when choosing an online trainer, check their credibility along with their websites credibility and really go with your gut feeling. I will delve into this a bit more later on.

My first issue with traditional personal trainers who train at commercial gyms is their lack of engagement and knowledge with clients. We all know in order to work as a trainer at a gym, you have to be a Certified Personal Trainer, and once again anyone can get certified. So, my point is just because one has a handful of different certifications and a degree in Kinesiology doesn't necessarily mean they are a great trainer. I see trainer's everyday where I work out, some are great and I can really tell they care about their client's success. But, the majority of other trainers amaze me with their lack of knowledge, exercise selections, stupidity, and lack of intensity when training clients. The majority of the time these trainers are counting reps for you while texting on their phones or just jibber jabbering with the client or others they know. Many trainers are just in it for the money and want to get their clients through their sessions as fast as possible with little struggle. I call these "Text Book Trainers" because they are always going by the book and liability issues; many trainers underestimate their client's abilities. A couple of different trainers once told me that as long as you throw out big scientific words to clients they won't question you and they will think you're the best. Another trainer said he wants to be a "Guru!" Lol. Unbelievable! How can someone want to have all the answers to everything and want that reputation of being a guru? Last but not least, trainers at gyms do not educate clients about proper nutrition and do not formulate personalized nutrition plans for their clients. They most likely tell you to follow the bullshit "Food Pyramid" recommendations that our corrupted FDA so kindly supplies us with. Now, I am not saying being a trainer at a commercial gym is bad, if that is your goal to work for someone else, then by all means do so. Just take pride in helping your clients reach their goals by educating them properly and most of all actually put them through a legit workout. For consumers, be aware of these kinds of trainers and gyms, they pretty much just want to sell you training packages to meet their monthly goals.

I know many may think online training is a scam, but let's look at a few advantages and disadvantages that this unique method can offer, giving you the chance to determine if online training is for you or not. With an average personal training session costing around $60, not to mention the actual gym initiation fees and travel expense, the cost of one-on-one training can soon hurt your wallet. Many people are intimidated to go to gyms due to many muscular and fit people, overwhelming equipment, and just overall too much chaos going on. Well online training offers the chance to meet your goals without feeling embarrassed or uncomfortable. Flexibility can also be a huge advantage, meaning online training can be done without any set schedule or routine. Although this could be a disadvantage if the client lacks motivation, accountability, and discipline to remain consistent to the program you assign them. This is due to them wanting a physical presence there with them and guiding them through the workout. Also online trainers cannot always judge your progress and actually watch your posture when performing certain workouts, which could really frustrate a potential client and possibly lead to worse problems.

There are bigger questions to address with online training that could put the trainer and the client at a potential risk. The three essential elements of personal training are: An initial assessment, observing the clients training, and giving relevant feedback to ensure progress. These processes are severely compromised through online training. If you decide to choose an online trainer, make sure the trainer has a similar protocol assessment as an actual trainer at a gym would. I highly recommend a phone consultation before paying, think of this as an initial screening process and you can really get a feel for the trainer to see if you do want to work with him or her.

When buying training packages at a gym, you are subjected to a waiver, removing all liability from the club as well as the trainer the majority of the time. With online training, there are often times no waiver or legal agreements provided. I can't stress this enough to make sure if you do go with an online trainer that they do have a release of liability waiver. Which brings me to my next point, what about the legalities of online personal training? What if the client were to get injured while using your program you supplied and you are in a different county or state? What are the legal responsibilities then? Well, a legal agreement can be addressed between the trainer and client by two ways: valid contract and valid contacts. A valid contract is a signed agreement agreeing to terms and conditions of online training and the commitment between both parties. A valid contact shows that there is a reasonable amount of contact between the client and trainer over and above the click of a button to purchase a training program. To ensure the best service, a phone consultation or skype should be set up, along with a printed contract should be mailed to sign and return to the proper address.

If you are an online trainer, take the following steps to establish evidence of a valid contract, assumption of risk, informed consent, and fulfillment of your legal duty as a personal trainer.

1. Post by mail all contracts to your clients for them to read and sign

2. After receiving the signed document, phone them or Skype them to review and clarify.

3. Mail regular progress cards for the client to fill out and sign. The reports should require a signature stating that the information attested to is true and accurate under penalty of perjury.

4. Include a disclaimer on your website stating that all users should consult a physician before beginning an exercise program and that the information provided is not intended to treat or diagnose any disease or medical ailment.

5. Unless your goal is to train clients in a different state or country, make it clear that the content of your website is directed only at those who could potentially travel to your local gym. Be very clear!

Despite the negatives of online personal training, this form of training is very unique and beneficial as opposed to traditional personal training. The few negative drawbacks can be overlooked or reduced with the right approach. Just make sure you really do your research before and be sure you make a connection with that online trainer, there are way too many crooks out there that will do anything for money. My brother Chris and I are online training and nutritional coaches, as well as traditional trainers on occasion, we truly believe online training will continue to grow now and in the future. Just ask yourself, what's the worst that can happen by trying an online personal training program? If you don't like it maybe that is your calling to actually join a gym and get a trainer, if you do like it than great, either way you are taking a step forward in the right direction to living a healthier and fit lifestyle, bottom line! With all this said, if you are a trainer in a gym, online trainer, or a group fitness instructor, at the end of the day we are all in this industry together. As long as we all continue to educate, be humble, and be honest to our clients in helping them reach their goals, than that's all that matters. I respect each and every trainer for what they do nationwide, everyone has a different style, and that's the beauty of it. Peace and god bless everyone!

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Core Training for Knee Pain

Have you ever wondered why you have knee pain when you stand up after sitting down for a while, or even after running? Your muscles may be suffering from a condition called "gluteal amnesia." It's exactly what it sounds like; your gluteal muscles, after having been in a constant state of relaxation, can't get the "wake up" signals it needs from the brain. Therefore, the other muscles have to overcompensate, and knee pain may occur. The knee pain comes from a combination of different factors; for example, the hip flexors compensate for extensive sitting periods by shortening. Simple exercises can prevent gluteal amnesia from setting in, however.

Performing glute exercises while you're sitting, for example, is a great way to keep the muscles active even when you aren't. Strengthening the inner abdominal muscles helps as well, since they assist the gluteal muscles in keeping the body's upright posture. If all of this seems confusing to you, there is an easy way to figure out if your ab muscles are the cause of your knee pain-it's called the overhead squat test. Doing this test will give you a rough idea of where the problem might lie, so that you can take the necessary steps to do something about it.

Do a simple overhead squat and get someone to take a picture of film you doing it; analyze the results. If your torso bends forward greater than 45 degrees, this is called excessive forward lean. In excessive forward lean, the weight of your body shifts to the balls of your feet, causing an imbalance. When you're doing exercises that require heavy lower body activity, your calf muscles will be overactive; this, in turn, increases the internal rotation of the knee. Excessive forward lean also means that you have poor posture overall, primarily due to weak abdominal muscles.

The weakness in core musculature, which includes muscles like the transverse abdominis, internal oblique, external oblique, rectus abdominis, gluteus max and gluteus medius, can't keep you upright. Excessive sitting or sedentary jobs can relax and weaken these muscles. As a result, posture is thrown out of whack and you end up putting excessive stress on the feet. The overhead squat test will show this through excessive forward lean. However, training your core, and more specifically, training the abdominal muscles and glutes, can improve your posture and reduce the chances of knee pain. Many people don't realize that strengthening the ab muscles can improve posture, but it's actually true.

Pamela Brown
http://exerciserehabfix.com/

I provide information dedicated to helping others overcome injury in order to increase human performance and health as well as providing relevant weight loss information. The facts that I provide are current and research-based and I work to educate others on the most optimal methods to achieving their goals.

For more information on injury recovery, post-rehab fitness, and weight-loss topics please visit the site listed above. If you want email notifications of new posts, please enter your email address in the "follow by email" box.

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