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Jan
19

Understanding Total Gym Progressions – Part 4

Combining Planks, Bridges, Back Flies for the Perfect Routine

 Maria Sollon

(Watch the Video)

Why not rock out the New Year with some new challenges.  Master your workouts with simple progressions that not only add a variety to your old routine, but also add the extra challenge your body may need.

Workouts would get boring pretty quickly if you did the same one every day.  Your clients would feel the same way if you never varied their routine.  As a trainer, you have a responsibility to your clients to know and understand at least two progressions for every exercise you teach.  You must know when and where to implement the different training variables.  This is an important concept that separates a good trainer from a mediocre one.

Let’s dive into the topic of exercise progression…

WHAT IS EXERCISE PROGRESSION

Exercise progression is a strategy that is developed to allow your client to advance in his or her own movement skills.  This is an important concept to understand since every client has different goals and training needs as well as his or her own set of strengths and weaknesses.  What is challenging for one may be easy for another.  Once a skill or task is mastered, something needs to be altered for further advances.   This is where proper progression becomes an art form.

PROGRESSING AN EXERCISE

There are numerous ways to progress an exercise.  Depending on a client’s needs is how you (the trainer) can plan the progression.  For example, your client may have increased strength and balance in their posterior chain.  Rather than performing a seated back row from a lower incline, they can progress to a moderate incline and a kneeling position.

It is important to understand how each progression affects the other and that slight changes can alter a movement skill.  In time, you can effectively implement the appropriate progressions for your clients when they are ready to advance.

Listed are some primary ways to progress an exercise.

> Resistance – External resistance adds a strength challenge as long as form does not suffer

> Speed – performing an exercise faster vs. slower

> Body Position – altering body position challenges different muscle angles

> Sets/ Reps/ Sequences/ Style – Manipulating these factors enhance the workout challenge

> Balance – Balance displacement increase the intensity of the exercise.

> Uni VS Bilateral Movements – Unilateral movements allow strength development be focused on the weaker side while incorporating core stabilizers.

> Lever Length – basic biomechanical principles make an exercise harder or easier by moving the weight farther or closer to the fulcrum.

> Compound Movements – Performing two exercises at once challenges multiple muscle groups simultaneously and saves time!

> Eyes Closed – Closing the eyes increase the balance and core stability challenge, especially standing on one leg.

> Range of Motion – Incorporating varied ranges of motion in all angles creates challenges for a given exercise.

Progressions keep exercises challenging and allow the flexibility for your clients to keep striving to achieve their best.  Adding these dimensions to your client’s workouts can be a successful game changer.

TOTAL GYM PROGRESSION TIPS

The Total Gym machine is an excellent piece of equipment that offers countless variations to progress an exercise by accommodating to the user.  It’s a multipurpose machine that can adapt to each client’s body structure, strength level, and training goals desired to accomplish.   Simple adjustments can make tough challenges!

Listed below are examples of how prepare your Total Gym unit for the appropriate progressions your clients may need.

Adjust the Incline Appropriately

Increasing or lowering the incline changes the feel of an exercise.  Typically, a higher incline is more challenging for extremity work and a lower incline is more challenging for core work.

Adjusting the Cables

Moving the cable pin placement allows a different range of motion to occur.  It is very effective for accommodating different body frames.

Changing the Stance Position

Adjusting the hand/ leg stance during specific exercises can challenge an exercise.   Varying the anchor placement of weight distributed on the glideboard by a seated, kneeling, high kneeling, or standing position can also challenge an exercise.

Extra Resistance

Adding external resistance along with the Total Gym provides an extra challenge for your core, balance, coordination, and strength.  A client’s form should be perfected before advancing or adding external resist.  Adding external weight is great, but if it hinders a client’s form, then the purpose is defeated.

Tempo, Sets, & Reps

Incorporating different tempo speeds along with varied sets and rep ranges can add a challenge to any exercise.

Analysis of each exercise needs to be done in order to progress your client appropriately during their workouts.  This is what will make all the difference for a successful session each time!

EXERCISE PROGRESSION EXAMPLES

Let’s discuss 3 excellent exercises you can progress during a workout by adding a variation for an increased challenge.  Planks, Bridges, and Back Flies are a great combination of exercises to work the entire body while focusing on a specific area.

Try the following exercise progressions with your client according to their strength level.  Be creative in the way you deliver the exercises as well.  For example, perform them one after the other in circuit format, add cardio elements in between each set, OR perform the exercise for a set period of time.  You as their trainer can create the best method of execution for your client’s goals.

Core – Planks

Kneeling

Open GB

Lower incline

Single leg

Legs – Bridge Press

Roll hips up/down

Open GB & press

Single leg

Dynamic motion

Arms – Back Flies

Seated

Kneeling

High kneeling

Static equilibrium

Check out the video link to view how these exercises progress.

These are just a few examples of how to progress basic exercises.  The possibilities to increase the challenge are endless.  Therefore, when an exercise become too easy or your workout needs an uplift, try increasing the intensity of the movement by making small adjustments to an exercise you perform well.

As a personal trainer, it is important to be knowledgeable on how to safely and effectively progress your clients when they are ready to advance.  Understanding the modifications, variations and specifics to each movement will help you intelligently layer an exercise for proper progression.  The most basic exercises can be some of the most challenging!

About the Author

Maria Sollon ScallyMaria Sollon Scally MS, CSCS holds a Masters Degree in Performance Enhancement/ Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a free lance writer for Fitness accredited magazines, news letters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

http://www.groovysweat.com

http://www.groovysweatstore.com (purchasable workout videos)

http://www.youtube.com/groovysweat (workout clips)

 

 

 

 

 

Jan
11

6 New Year Tips – Motivate Your Members

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How to Encourage Your Members and Clients When They Lose Motivation

Let’s face it … motivation is everything! We can have ALL the education in the world … be great role models as teachers or trainers, but if we do not EXUDE positive energy and BUILD that connection with our clients or members, we are bound to lose them.

There is nothing worse when we think all is going well with our classes and training sessions and suddenly numbers start to dwindle in class and clients or members begin cancelling sessions. Sometimes it is difficult to take responsibility for these circumstances, but it is necessary. For sure we cannot always expect 100 percent from our participants: we are all human and have our ups and downs, and motivation can certainly fluctuate from day to day. Our role, as teachers, however is to keep them coming back, ensure that they are happy and staying consistent with their exercise and training sessions.

Here are 6 tips to encourage your members; catch them before they lose motivation and get them back when they do.

Set a Clear Goal and Track Their Progress

If a precise program and goal setting is in place, there is little chance that you will lose them. It is important to discuss, from the get-go, factors that might interfere with their progress, or set them back a bit, such as family commitments, work, travel etc. This way, we have background information in place to refer to when times are tough. There should be timelines set, where client and trainer take a time-out and look at where they have progressed or not. This sit down and reflection of changes could be decided upon at the first session, once a month or every 6 weeks if preferred.

Communicate, Communicate, Communicate!

Choose your words well and always offer positive reinforcement and feedback for their performance: encouragement always helps to motivate.  I like to send brief text messages or emails with either a positive quote for the day or a quick positive feedback about their workout. I find that clients enjoy this and look forward to it.

Change it Up!

It is always important to keep training sessions or class choreography and exercises challenging, fun and full of variety. When a client or member gets the same old routine, that is a turn off and it’s boring. Even just changing the order of exercises in a workout can make a difference. Everyone loves a change and a challenge and when clients begin to feel that they are not challenged anymore, they for sure will lose motivation and probably stop showing up. We must always show an interest in their lives and be sympathetic to how they are feeling.

It’s Not About You – It’s About Them

How we feel on any given day is not important. To show any signs of frustration or stress that we may be experiencing is not what a client needs when they are coming to clear their own heads with their own problems. To be greeted with a great smile, a caring attitude and a strong focus for their workouts will result in a positive effort from them.

Put in the Extra Effort

When I notice a client just going through the motions, I try to ask what is on their mind, especially if it is not normal behavior for them. In a one-on-one training session, it is easier to strike a conversation and ask what may be going on in their life than in a class. Perhaps when you notice that a class participant looks out of sort, some eye contact or making a generic statement about trying to stay in the zone may help. If there is an opportunity to take them aside after class and show concern, that would be welcome, I am sure.

There is a difference between just having a bad day as opposed to some serious personal matter or injury.  I would never ignore a sign of unrest or sadness with a client.  Pretending that everything is alright and just going through the motions yourself is not an indication that you truly care about your client’s well-being. It would make more sense to comment about the fact that you notice they do not seem to be “in the room” and ask if they prefer more of a stretch session or talking. If, on the other hand, they are just not focused, I would always create a fun challenge like trying to beat time under tension with each set. Having a client compete with him or herself is always a hit and a way to keep the training session fun.  Example: how many seconds would it take to row 300 meters or see how long they can hold a plank. In a class situation, it is fun to divide the class in half or small groups and create circuit style challenges.

Remembering birthdays is a big one. It is easy to save these dates on your calendar so they come up and especially with Facebook, how can we forget? A small gesture like a healthy muffin with a candle goes a long way.

How to Get the Motivation Back?

When clients and class participants just plain stop coming, the best way to get them back is to create an outing.  Organizing events out of the gym builds a different kind of support system and bond.  Everyone loves to feel that they belong and are accepted by their peers. There is often not enough time in a training session or class to really get to know your members so getting together and doing something different usually works well.

Perhaps suggest they bring a buddy to the next class could help too.

If you have a juice bar at your facility, that is a great area to hang out together after a session or class. We often offer free samples when a new product comes in which works well to get the camaraderie going.

About the Author

Frances Michaelson Frances Michaelson is president of exercise equipment company Muscle Up Inc., a licensed naturopath and a personal trainer. She is passionate about helping people attain optimal health through proper diet and exercise. A self-described health-o-holic, she motivates others to move well and eat well to keep their bodies’ cells dancing and singing. Based in the West Island of Montreal, Frances is a frequent conference presenter, is author of BYOB: Bring Your Own Band and Replenish, Regenerate and Rebuild Your Cells, blogs for Total Gym exercise equipment, and is a regular contributor to IHRSA’s “Ask an Industry Leader.” With her broad knowledge base and over three decades of experience, she is widely recognized as a leader in the health and fitness field. Frances is committed to helping others make positive lifestyle choices that create stronger bodies, healthier minds and more fulfilling lives.

Dec
28

GRAVITY Classes Cater to All Fitness Levels

CaptureClick to watch the video

GRAVITY on the Road: Tampa Florida

I recently had the chance to check out the latest GRAVITY Classes at Studio F.I.T. in Tampa, FL. This boutique studio, owned and run by Christine Simmons, is a hidden gem.

Studio F.I.T. is the love child of Simmons, who has been teaching group fitness for 28 years. Initially she taught part time group fitness while juggling a corporate job which also included a ton of travel time.   Impressive!  Then her love of fitness won out in 2006 when she left the corporate world to go for it and voilà, Studio F.I.T. was born.

Christine’s strong business background (she has an MBAsecretly she may be Wonder Woman as well) has come in handy in successfully confronting the many challenges club owners face as well as growing her business in a competitive market.  Her business partner introduced her to a Total Gym GTS back in 2006 and as soon as she adopted GRAVITY, the classes took off.  Since then, she became a big fan of GRAVITY programming which has helped her ignite her studio with image(3)specialty programing and keeps members coming back for more.

At Studio F.I.T. Christine runs a personal training studio and small group classes: clients pay for the services they want with no membership fees.  GRAVITY classes are a big part of her income stream and offer constant variety and growth for her core clients as well as being an easy-to-use system for those new to exercise.  The machines offer support for those in need while challenging the fittest with simple adjustable levels of resistance.  In addition to GRAVITY classes, Studio F.I.T offers bootcamp, Zumba, Personal Training and Fit Senior classes.  This program is not your typical “Silver Sneakers”, these are some super active, “my kids can’t catch me” seniors!  Yes, I know ‘these people’ very well, they consistently pass me on the Ironman course and are my inspiration.

My timing couldn’t have been better as the studio has recently upgraded to the latest GTS models.  These are pretty gorgeous and easy to adjust, while offering an endless variety of exercise options.  The enthusiasm of the instructor Stefanie Summer is equal to the women in the class.  When asked about how they feel about GRAVITY classes the unanimous answer was, “we love them!”  The reasons?  “The classes are so much fun” and “time flies by – the results are amazing”.  That’s about as good as it gets, especially if you are a gym owner or personal trainer.  And the classes book up.  I did sign up for a class ahead of time, but gave my space to another participant; my good deed for the day.  But it was interesting to observe the teacher and the class, as the participants were all at different levels and some had injuries.  For a class to run smoothly, successfully and address all levels is always a challenge.  For GRAVITY?  Not so much.  A good, knowledgeable instructor can really bring the class to ALL levels safely and efficiently.  And the fun quotient was a 10 for everyone – even the bystander (me).GRAVITY Classes at Studio FIT, Tampa FL

I opted for a private session later. The beauty of GRAVITY is that even with my broken toe, Stefanie was able to give me a very challenging full body workout.  My quads were screaming the next day along with my lats.  And all in only 30 minutes.  Impressive indeed!  I liked the level of intimacy you can have with your student even when it’s in a group.  As a studio owner, I left my session with a spring in my step (before the soreness crept in) and my creative juices flowing with ideas on how MUCH one can do with GRAVITY.  I’ll post about that in my next blog.

For more information about how GRAVITY can improve your ROI contact Ralph at ralph@totalgym.com or call 858-764-0078.

About the Author

Debbie Beck - Fitness Coach and Personal Trainer.Deborah Beck is a six time Ironman athlete, coach and personal trainer. For over 25 years she has combined her love of sports and fitness with her passion for travel and adventure.  Her early work as a Fitness Director moved her throughout Asia, the Middle East and the UK.  She holds multiple certifications and is currently working towards her 500 hour Yoga Medicine.  Her training philosophy incorporates Pilates, yoga, Gyrotonic and strength to produce a balanced, unique approach to high endurance training.   This fall she is launching a global training and lifestyle company and online community.  When not traveling, she splits her time between Quogue NY and Telluride Colorado.

Dec
13

5 Ways to Strengthen Legs with a Bad Back

How to Strengthen Legs on a Total Gym with a Bad Back

Modern technology can be a total paradox. On one hand technology makes life easier, on the other hand it has caused us to become more sedentary by allowing us to push buttons for work instead of performing manual labor. The human body was made to move, not remain seated all day. In another paradox, too much time spent NOT moving could be a possible cause of low back pain.

Low back pain is no fun and can have a negative impact on the quality of life. If one experiences pain for more than a couple of days in a row it could be a sign of a serious injury and it is important to see a medical professional for a proper diagnosis and treatment. However, like many people, instead of ongoing low back pain one may experience occasional periods of discomfort. When these flare-ups do occur don’t let them interrupt a normal exercise program.

It can be difficult to identify the specific cause of lower back pain; it could be related to a lack of mobility in the hips, or overall strength in the legs. The structure of the lower back, the lumbar and sacral segments of the spine, where they meet the bones of the pelvis, is designed to provide stability. The hips, on the other hand, are designed to be mobile. One possible cause of low back pain is that sitting for too long can cause muscle imbalances in the hips which can significantly restrict the range-of-motion of the joints, changing how they move.

When the hips lose mobility, the muscles and joints of the lower back which sit above the hips, will try to create the necessary motion for many movements. Since the lower back is not designed to have an excessive amount of motion this can be a potential mechanism of injury. If leg muscles aren’t that strong when lifting an object off of the floor, one is more likely to use the back muscles. Improving mobility of the hips and strengthening the legs can help improve overall function and possibly reduce the risk of damaging the lower back.

If your Client’s back is bothersome it may be a little uncomfortable to strengthen the legs (NOTE: discomfort is okay–it means the muscles are working. STOP immediately if a feel sharp pain is felt) but strengthening the lower body could reduce the amount of discomfort. In an effort to help reduce the risk of developing lower back pain and improve the ability to enjoy one’s favorite activities here are 6 ways to use a Total Gym to strengthen legs and improve hip mobility.

When standing upright gravity pulls the upper body into the hips which can help reduce motion in the joints. To strengthen legs without harming the back or making any existing discomfort worse, it is important to remove the effects of gravity. We can’t just turn gravity off, although that might be fun if we could, but we can place our body in different positions to significantly reduce and minimize the impact of gravity. A primary benefit of the Total Gym is that moving on an inclined plane reduces the effects of gravity which can immediately help improve hip mobility.

Total Gym Squat

Squat

NOTE:  Total Gym helps keep the lumbar spine stable when lying on the back.  This allows your client to focus on the muscles responsible for moving the hips, knees and feet. The closer the Total Gym is to the ground, the less gravity will effect the body. If the back is currently bothering them, have them start with the glideboard as low as possible and increase the height of the glideboard as they feel stronger and more comfortable.

Stationary Squats: Have them lie on their back with their feet hip-to-shoulder width apart, so that their toes are close to the top edge of the squat stand. Have them lower their bottom down until their knees are about 90 degrees. They hold that for 30 seconds or until they fatigue. They then rest for 30 seconds and repeat 2-to-3 times.TIP: As they hold the squat, have them press their feet into the board and squeeze those thighs to engage the muscles.

Outer Thigh Lifts. Have them lie on their right side with their right leg straight and their right foot pressed into the squat stand.  Have them lift their left leg up in the air so that both legs are about 6-to-8 inches apart and hold for 3-to-5 seconds before slowly lowering  back down. Repeat for 10-to-12 reps and switch sides, rest 45 sec. after both sides, complete

Total Gym Sprinter Start

Sprinter Start

2-to-3 sets.

Sprinter Start. Have them kneel on the glideboard on their hands and knees so that they are facing the top of the Total Gym and their feet are close to the squat stand.  Have them place their right foot on the squat stand and keep their left knee under their hip.  Have them tighten their abs as they push their right foot into the board to move you closer to the top and return to the bottom slowly.  10-to-12 reps and switch legs, rest 45 seconds and repeat 2-to-3 times.

Step-ups. Set the rails on the lowest level.  Have them stand facing the bottom of the Total Gym so that their one foot can step up on to the glideboard pressing their foot down to move the glildeboard closer to the bottom, which will help it remain stable during the exercise.  They can pause for 2-to-3 seconds before slowly lowering themselves down.  Repeat for 8-to-10 reps, switch sides to alternate legs, rest for 45 seconds after both legs and repeat for 2-to-3 sets.

Step Up

Step Up

Squats. Have them lie on the glideboard with their feet on the squat stand so that their toes are close to the top.  Have them squat down for a 3-count, pause for 1 sec. then push back to the top. Repeat for 12-to-15 reps, rest for 1 min. and complete 2-to-3 sets

If these exercises are done at least 2-to-3 times a week there is a good chance that you will see improvement in the strength of the legs and reduce risk of low back pain.

Here’s a final paradox; yes, exercising when the back is bothersome can be uncomfortable but not exercising can actually make the discomfort worse which can turn a minor problem into a major one. Even after almost twenty years of being a personal trainer and group fitness instructor I may not know what causes low-back pain, but I do know that improving strength and flexibility in the lower body can help reduce the risk of letting it impact quality of life.

About the Author

Pete McCallPete McCall is an educator, performance coach, personal trainer, author, consultant and host of the All About Fitness podcast. Based in San Diego, CA, Pete holds a master’s degree in exercise science and health promotion, completed a Fellowship in Applied Functional Science with the Gray Institute, is a Certified Personal Trainer and a Certified Strength and Conditioning Specialist. Currently Pete is an adjunct faculty in exercise science at Mesa College, a master trainer for Core Health and Fitness, a blogger and content contributor for the American Council on Exercise (ACE) and online instructor for the National Academy of Sports Medicine (NASM).

Consulting with organizations like the World Bank, Reebok, 24-Hour Fitness, Core Health & Fitness, the Institute of Motion and Fit Pro, Pete has experience identifying needs and delivering solutions. Frequently quoted as a fitness expert in publications such as The New York Times, Washington Post, U-T San Diego, SELF, Glamour, and Shape Magazine and featured as a fitness expert for TV news outlets including WRC-NBC (DC), Fox News, Fox 5 San Diego, and NBC7 San Diego, Pete is a sought-after media resource for accurate, in-depth insight on how to get results from exercise. www.petemccallfitness.com

 

Dec
8

The Best Location & Lease for Your Studio

Top Tips to Help You Find the Best Location and Negotiate the Best Lease1875261

Looking for the best location for your fitness studio can be one of the most amazing times of your life. Just think, this is going to be your home away from home, a place where you will be changing lives and creating jobs in your community AND doing all this good while making your own money.

Just hearing that should prove to you how important the research is, so the best advice to give you is to be patient, don’t over-think it and don’t rush into a bad location just to get your business started!

To ensure that you get the best location for your business, ask yourself a lot of questions:

> > What do you want out of your dream location?

> > What are the most important things that you both NEED & WANT out of this location?

> > How much can you afford to pay per month for your lease?

> > Do you have clientele already? If so, where do the majority of them live?

> > Do you want to be in a standalone building or do you want to be in a complex with multiple businesses?

> > Would you prefer to be in a small strip mall? A big retail center? A Warehouse? An office space?

> > How much parking do you need?

> > What’s your target market and how close do you want your studio to be to their homes and/or places of employment?

> > Do you need window advertising?

> > Do you need open space?

> > Do you want your studio near a local park or school so that maybe you can utilize their outdoor space?

> > When your business grows, will you have ample space to accommodate the growth or will you have to move?

> > Do you prefer to move into a building that has everything that you need or are you willing to sacrifice a few things by taking a location that works for you but needs a lot of work to be done to the inside?

> > What side of town do you prefer to be on?

> > Demographically where is the most competition in your town? Where is the least amount of competition in your town?

This list can truly go on and on so don’t over-think it to the point that you can’t make a clear decision. But definitely make sure that you put the necessary amount of thought and consideration into making the “right” decision for yourself. Just keep reminding yourself how exciting a time this is for YOU. Because then when you do that, guess what?  You find your dream location that maybe took you weeks, months or possibly even years to find. Your patience and thoroughness has paid off and you immediately begin to imagine packed classes, a strong and qualified staff working for you, and a gym fully decorated to your exact specifications.

But wait!

The building is not yours to occupy—yet.

1875257There is probably a big sign on the outside of your dream location listing the contact information of a commercial real estate agent. This is the listing agent who will help you lease the space. If this is the first time you’ve gone through this process, it can be quite daunting, but it doesn’t have to be—preparation is key. The more prepared you are, the more confident and relaxed you can be throughout this entire process. With that in mind, here are three essential tips for successfully negotiating a lease for your future fitness facility:

1. Find Your Own Agent OR Legal Representation  – A common mistake many people make when leasing a building is to allow the listing agent to handle the entire leasing transaction. The listing agent was hired by the landlord, which means that his or her number one priority is to protect the landlord’s interests—not yours. You need to hire someone who will protect your interests, rather than trying to represent both sides. If you don’t know any local commercial real estate agents, ask friends and colleagues if they can recommend a reputable commercial real estate agent who can represent you. Another option is to hire legal council to help you negotiate your lease. If this is not your first lease and you feel confident in the leasing process, hiring legal counsel instead of a commercial real estate agent could prove to be a great negotiating tool between you and the landlord. Because you’ll be saving the landlord commission fees by hiring legal counsel instead of a commercial real estate agent, he or she may be willing to accommodate more of your requests.

2. Have a Solid Letter of Intent – The purpose of a letter of intent is to make all of your requests known to the landlord. While you’re unlikely to get every single thing you ask for, this is the time to ask for everything that you want for your potential new fitness facility. Don’t be timid because you never know how desperate the landlord might be to lease this vacant building, which means that they may be more willing to accommodate your requests. You can ask for things such as free rent for a year, reduced rent for a certain number of months, freshly painted walls, assigned parking spots, new carpet, an elevator, new windows, etc. Ask for anything that you think would improve the building for your fitness location. In the letter of intent, you also need to specify the proposed terms of the lease such as:

  • 4 Year Term ($2.00 per square foot – NNN OR Gross Lease) with (2) 4-year options
  • Annual CPI Capped at 2 to 4%

17073813. Think Win-Win – When negotiating a lease, always think win-win and never be greedy. Your potential landlord will expect you to ask for a lot during the negotiation process, but you shouldn’t expect or insist on getting everything that you ask for. Make one list of things that you WANT and another list of things that you absolutely NEED for your fitness facility. Your landlord may agree to all eight of your needs, but to only two of your 10 wants. If this is the case, do you agree to those terms or do you walk away because you didn’t get everything that you requested? Only you can decide, but at the end of the day, only sign a lease that you fully understand from front to back and if you feel 100 percent confident in the decision.

Remember, everything in a lease is negotiable. By following these tips, you will be much more prepared to ask the right questions when hiring your representation and successfully negotiating a lease for your new fitness facility.

Good luck!

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Dec
1

Power Breakfasts for your Members & Clients

Recommend These 3 Recipes for a Healthier Breakfast

As trainers we must make sure that our members and clients understand the importance of good nutrition:  what constitutes a balanced diet and how to encourage them to make each day count.

If they do not fuel their bodies properly, you can bet they will not benefit from their training as well we would like. As the saying goes, we are what we eat!

It is important however that if we are not skilled in the area of nutrition that we refer our clients to a qualified holistic nutritionist or naturopath. There is nothing worse than handing out information that is based on just the latest social media trend!1858553

We often hear that breakfast is the most important meal of the day and one that we should never go without.  I do not feel it is necessary to eat first thing in the morning, if time is of the essence. Most of my clients struggle with getting kids off to school and there is never enough time for a sit down quality breakfast. I recommend either waiting until they get to the office, or when time allows. This can either be later in the morning, after a workout, or simply when things are calm.

A bowl of fresh fruit should be the first thing that you eat to start your day.  Fresh fruit gives adequate fiber, vitamins and enzymes so badly needed for proper digestion and absorption. It is ironic that most clients are concerned about getting adequate protein in their diets, yet to break down protein into amino acids (cells can only absorb amino acids) requires a strong digestive system and sadly most people struggle with their digestion. Following the fruit, a good source of protein could be a nut butter on some sprouted bread. I like the Ezekiel brand or Manna, which is found in the freezer section of most health food stores. Any bread made with sprouted ancient grains (quinoa, amaranth, millet) are good options.   Raw, organic almond butter is a good source of protein and potassium.  For clients that do not like to eat very much after a workout or before lunch, this combination of the fruit and butters are perfect. Sun butter is a good choice as well.

For those clients that prefer a little more food , especially more protein, lightly cooked, organic poached eggs, or eggs cooked in olive or coconut oil, eaten with raw veggies or mixed greens are perfect. Having the eggs with some vegetables will offer some digestive help coming from the fiber, minerals and enzymes in the greens and other vegetables.

Sweet lovers and those that stick to a plant based diet, might prefer the following two recipes:

1914342Chia Seed Pudding

  • 3/4 cup unsweetened almond milk
  • 1/4 cup chia seeds
  • 4 large almond milk ice cubes
  • 2-3 pitted Medjool dates
  • 2-3.5 tablespoons unsweetened cocoa powder

Directions:

  • Fill an ice cube tray with almond milk. Freeze until solid. You can use leftovers in smoothies in the future.
  • To make the pudding: add 3/4 cup almond milk into a high speed blender. Now add the rest of the ingredients, including the almond milk ice cubes.
  • Blend on the highest speed until super smooth. Enjoy! You can chill it in the fridge, but will thicken even more.

AvocadoAvocado Pudding

  • 2 large avocados-peeled, pitted, and cubed
  • 1/2 cup unsweetened cocoa powder
  • 3-4 pitted dates
  • 1 tbsp. maple syrup
  • 1/3 cup coconut milk
  • 2 teaspoons vanilla extract
  • 1 pinch cinnamon

Directions:

  • Place all ingredients in a blender, blend and enjoy!

For those clients that really love their hearty and filling breakfasts, I would offer this Buckwheat Pancake recipe taken from Brenden Brazier’s, The Thrive Cookbook

Buckwheat, despite its name is not even in the wheat family. It contains eight essential amino acids and is very high in Manganese, Vitamins B and E and some Calcium. It has a nice mild flavor, but be sure to buy the unroasted form.

Buckwheat Pancake

  • 1 cup buckwheat flour
  • 1/4 cup ground flax seed
  • 1/4 cup hemp flour
  • 2 tsp. baking flour
  • 1 tsp. cinnamon
  • 1 banana
  • 2 cups water
  • 1/2 cup barley flakes

Directions:

  • In a bowl mix buckwheat flour, flax seed, hemp flour, baking powder and cinnamon.
  • In a food processor, process the banana and water while slowly adding the dry ingredients until mixture is smooth.
  • Lightly oil a pan with coconut oil and heat over medium heat. Pour in pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.

Frances Michaelson

About the Author

Frances Michaelson is president of exercise equipment company Muscle Up Inc., a licensed naturopath and a personal trainer. She is passionate about helping people attain optimal health through proper diet and exercise. A self-described health-o-holic, she motivates others to move well and eat well to keep their bodies’ cells dancing and singing. Based in the West Island of Montreal, Frances is a frequent conference presenter, is author of BYOB: Bring Your Own Band and Replenish, Regenerate and Rebuild Your Cells, blogs for Total Gym exercise equipment, and is a regular contributor to IHRSA’s “Ask an Industry Leader.” With her broad knowledge base and over three decades of experience, she is widely recognized as a leader in the health and fitness field. Frances is committed to helping others make positive lifestyle choices that create stronger bodies, healthier minds and more fulfilling lives.

Nov
8

Top 5 Reasons Why Bodyweight Training is Important

GRAVITY Class Workout

Car buffs know that performing the required maintenance and taking proper care of a car can keep it running for many, many years. You don’t need to be a car nut to know what happens if you leave a car sitting for too long without running the engine or performing the necessary maintenance; it starts rusting and falls apart. The human body functions in much the same way: regular use can keep the body operating with minimal problems for decades, while avoiding physical activity or spending too much time in a sedentary, non-moving position can cause a number of negative health consequences, accelerating the normal biological aging process.

The human body was designed to move and is the best exercise machine ever created IF you know how to use it properly. Simply using your own body can be an effective and efficient strategy for helping you achieve the following benefits of exercise:

Strengthen Muscles

Muscles are designed to control physical forces in the human body. Muscles lengthen in response to an applied force and shorten to produce the force necessary for successful movement. Bodyweight exercises can help improve how muscles function to control the effects of gravity on the body. Gravity is constantly accelerating you into the ground; strength training with your own bodyweight improves muscle force production which can mitigate the effects of the ever-present downward pressure.

Improve Joint Range of Motion

Bodyweight movements help improve joint range of motion while lengthening the involved muscle tissue, both of which are necessary for increasing flexibility and reducing the risk of overuse injuries. Bodyweight exercises like squats for the legs, pulls for the back and pushes for the chest require a number of muscles to work together in order to control the entire range-of-motion of the involved joints which are essential for enhancing flexibility.

Help Joint Stability and Mobility

Joints in the body are designed to favor mobility or create stability; the ankles, hips and upper spine all allow significant motion while the knees, lumbar spine and shoulder blades are structurally designed to provide stability by allowing only limited movements. Bodyweight training can be effective for helping the stable joints to become more stable while simultaneously allowing the mobile joints to increase mobility.

Improve Coordination

Intermuscular coordination – all of the muscles and joints in your body are designed to work with one another and bodyweight training can help improve coordination between all of the different segments. Isolation training with weights can place too much force in one particular joint or muscle group which could be a possible cause of injury. However, bodyweight strength training allows many muscles to work together to produce and distribute muscle forces making intermuscular coordination a key component of improving overall coordination and movement skill.

Get a Cardio Workout

The more muscles involved in an exercise the greater the demand for oxygen; when more oxygen is required, the heart has to work harder to pump blood to the working muscles. Bodyweight exercises that use a lot of muscles and are performed for a high number of repetitions can be considered a great form of cardiovascular exercise. Regular cardiovascular exercise can help increase the size of the left ventricle, the structure of the heart responsible for moving oxygenated blood out to the body, while improving the efficiency of how many times the heart beats per minute. Both of these are components for improving cardiac efficiency, an important marker of overall fitness.

Bodyweight exercises that involve the knees, back or shoulders could cause pain if performed incorrectly. A cursory understanding of biomechanics is required in order to move with minimal risk of injury. Because of its design, which allows the body to move with minimal impact from gravity, a Total Gym can help you to experience the benefits of bodyweight exercises with a reduced risk of injury.

If you are looking for the best Total Gym exercises for your studio or gym needs, Total Gym videos are available to help you identify the most effective exercises and workout programs for your clients’ and members’ fitness goals.

By Muscle Group

By Body Position

By Workout

Total Gym Elevate Circuit

Pilates on Total Gym

About the Author

Pete McCallPete McCall is an educator, performance coach, personal trainer, author, consultant and host of the All About Fitness podcast. Based in San Diego, CA, Pete holds a master’s degree in exercise science and health promotion, completed a Fellowship in Applied Functional Science with the Gray Institute, is a Certified Personal Trainer and a Certified Strength and Conditioning Specialist. Currently Pete is an adjunct faculty in exercise science at Mesa College, a master trainer for Core Health and Fitness, a blogger and content contributor for the American Council on Exercise (ACE) and online instructor for the National Academy of Sports Medicine (NASM). 

Consulting with organizations like the World Bank, Reebok, 24-Hour Fitness, Core Health & Fitness, the Institute of Motion and Fit Pro, Pete has experience identifying needs and delivering solutions. Frequently quoted as a fitness expert in publications such as The New York Times, Washington Post, U-T San Diego, SELF, Glamour, and Shape Magazine and featured as a fitness expert for TV news outlets including WRC-NBC (DC), Fox News, Fox 5 San Diego, and NBC7 San Diego, Pete is a sought-after media resource for accurate, in-depth insight on how to get results from exercise. www.petemccallfitness.com

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