Bringing out your best



“Your training is not only hard but you push people to be better, I have never seen that before in a trainer”-Dave Morgan


I am not sure if you know who Dave Morgan is, up until about 3 years ago I didn’t know who he was either!  Dave is one of the good guys, signing up for personal training to support his wife and give training another go, he was one of the unfortunate ones to come to me! OK, jokes jokes…

While training Dave today he made this quote and it really stuck to me, I have always brought the right attitude towards training with my clients as I truly believe that once you set foot inside the gym, your time is valuable and I need to mentally run at 100%.

I see great trainers giving great workouts, are the trainers pushing beyond their clients capability to make them ‘better’ or are they pushing their client to the capability they know their client can handle? Or worse-less than they can do?

Solutions are not always easy, it is just as challenging for a trainer as a client going through the workout! I have a list of how to effectively bring a better contraction during the workout and overall improve the clients efforts.

  • Don’t be a number counter, first and foremost! Our bodies are not limited to a certain rep range, either high or low we will not be able to determine before the weight is lifted what number a client will be able to do.
  • Utilize the clients range of motion, either a full range or short range constantly change the clients point of contraction, don’t stick to the mentality of half the effort-twice the results.
  • Pay close attention to the contraction of the prime muscle you are aiming to break down, make sure that there is that extra squeeze and flex in the muscle, don’t let your client move the weight from A to B, make sure they pay close attention to the muscle at its highest point of contraction.
  • Watch and see if a client is utilizing the negative portion of the lift, not just dropping the weight, the negative part should be a slower movement than the contraction, make sure that the client allows the muscle to come to its full stretched position before pushing the weight forward.
  • Watch how your other muscles are contracting during a lift, are your stabilizer muscles contracting or holding the muscle in a prime mover spot? Your assisted muscles should not be taking the load of the weight or contraction, take pictures, videos and talk to your client, show your clients hands on how to do the movement, make sure they are paying attention to you.
  • Eliminate a clients fear or heavy weight by adding confidence, ensure the client that you have control over the weight and you are paying attention, if you truly believe in a clients ability then they have no choice but to believe in themselves.
  • Assist the client in a movement when form starts to break, teach a client to keep contracting the muscle and you will help with the weight portion of the lift, your body will start to adapt to a stronger physique to where they do not need as much assistance.  At that point, keep adding weight and reps.
  • Train with intensity! Plain and simple!  Give your client all of what YOU have, do not expect them to encourage you to train them.
You have got to love what you do to be a better trainer, it comes down to that.  The ability to help one improve upon themselves is not as easy as it is possible, trainers need to know that they can help clients change and better themselves over wanting to help them.  We all want to help people, I believe this, but are you someone who can? 
Be the better trainer through being a better person! 
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Changing your expectations

ex·pec·ta·tion
  1. a strong belief that something will happen or be the case in the future.


I am often perplexed at peoples expectations when it comes to weight loss, body fat loss, muscle gain, fitness goals and overall their body’s change and spiritual journey when it comes to training.  I put below some case points to go over and some objections that can stall your progress, I have also put some ways to overcome these objections and work it into your daily life.

The most common is-I stepped on the scale today to find out that I have only lost 1 pound!
My clients will already know my first question; “How many times a week do you weigh yourself?”.  Typically, I get a great response, same time-everyday…..So my follow up question is: “Did you burn 3500 calories yesterday?”.  
Silence.  No.  Shame.  Objection.  Fear.  Doubt.  Defeat. 
The most important thing is to list benefits of training, educate how many calories burn 1 pound of fat,  set realistic goals on a weekly basis, step away from the scale daily.  I prefer my clients weigh in once a week, with a body fat check, this is the most important way to realize where their calorie burning is leading to.  
The great thing is your client is losing weight and body fat!-Reiterate the small steps lead to giant leaps, eventually your goal will be surpassed.

By the way….this is what fat looks like….

So 1 pound, 5 pounds and all the way to 20 pounds looks pretty bad and at the same time really good when its out of your body! 


I’ve been eating good but my mid-section is NOT going away!

What have you been eating? Have you written it down for my review, analysis and opened it up for suggestion? After my suggestion are you following through with it? Do you completely understand what nutrition does to your body and metabolism? 
Start taking the junk out of your nutrition program, mid section weight is the easiest to gain and the hardest to lose! Alcohol, late night snacks, late night carbs, fast food, skipping meals, doing a bazillion crunches are all a factor when it comes to losing mid section weight! 
I am not getting stronger…..

Are you strength training? Are you lifting heavy? When your trainer designates a weight for you to lift are you objecting the weight saying “its too heavy?”, has your trainer been there to help you and talk you through the negative portion of the lift in order to increase strength? Are you giving it 100%? Are you quitting to easy?
Strength doesn’t just “happen”, you can do all the motions but if you don’t push yourself, you will stick on that plateau until you finally push beyond that point.  Get with a trainer who motivates you beyond the fear of failure, a trainer who will psych you up and get your blood boiling! I have seen so many of my clients lift way beyond what they ever dreamed just because I simply believed they could do it! Women who leg press 800 pounds for sets of 20! Women who dead lift close to 200 pounds! 165 pound men who dumbbell press 100 pound dumbbells in each hand! 
All these clients started lifting 5 pounds! It takes the warrior within us all to not let the weight beat them!

Is this going to get easier?

NO.  Simply put.  If you go through a session with me and its ‘easy’ then I am not doing my job, I push my clients to go beyond their capabilities and what they believe is their maximum amount of effort.  I want to be aggressive with my goals as a trainer, I want you to be aggressive with your goals as a client, why settle on the bare minimum! The more your body responds to resistance the better it will adapt to a harder workout! 
If you are looking for an easy workout, I will take you through the first week of training, if it makes you feel better and I am sure it will be easy for you.  Will it be as beneficial? Again, NO.  Why put regular gas in a race car? Same rules apply.
The most important reason behind this blog is to let you know something…..my greatest expectation that I overcome with clients…..

I will never look the same as I did in my 20’s

Who says? Did you even like what you looked like? Why are you willing to give up before it has even started? Did you workout then, know your body fat? Did you follow a complete nutrition program back then? 
I have never met a client who pushed themselves that hasn’t told me “I feel better than I did in my 20’s”….so I ask the question  “remember when you thought you couldn’t?”.  
Openly.  Yes.  Accomplishment.  Drive.  Motivation.  Success.  Understanding.   

Guys, change your expectation from just that, expecting it to happen.  Work hard, be determined, accomplish and always push yourself beyond what you thought was possible.  Have a good time with this, don’t be frustrated with what’s not happening, revel in the fact that you are accomplishing things you never thought were possible.  Don’t hate yourself! LOVE YOURSELF! Be that person you want to be, thought you never could be, dreamed of becoming and go reach that goal for yourself.  

You will always have my support!










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What are your clients telling you?

Attention to details

As a trainer, you are in charge, in control and you determine what the clients abilities are and what their weaknesses are.  I have a list of of cues to help find what a client is telling you.
Vocal Cue:  Don’t overlook the warm up time, spend the 5-10 minutes with them to learn vital information that will be effective for the following workout.  
  • Ask questions-How was your day? How was your eating? Did you do your cardio this week? Did you do any resistance workouts this week? What type? Did you get adequate rest? How are you feeling physically? 
Physical Cue:  I always warm up with easy, light weight, I call them “stretch sets” and I pay close attention to see how the body is reacting to these sets, I warm up the client with 2 stretch sets.  
  • Things I am looking for-Is the form right? Is the muscle contracting? Are there signs of strain? Are there signs of pain? How easy is the weight moving?
Strength Cue:  After utilizing the previous cues its time to see how far the body is willing to be pushed, you should have a good indication on what the clients strength is, Set 3 should be about 70% and set 4 should be about 100% of their strength.
  • What to look out for-How much force is behind the movement? How are they reacting to the weight? How are their muscles contracting? How much assistance am I giving? Are they physically able to move the weight easily or is it difficult? Are they breaking form?
Endurance Cue:  You can use this cue on 2 different occasions, after the first 3 sets of an exercise, the first 2 cues and your perceived interpretation on how the muscles are reacting.  You don’t always have to go with strength, sometimes the muscles are not always ready to push the weight and they want to be pushed numerically.  You can determine this through attention to detail, look for the answers physically, be determined to switch gears on a client immediately by what you are noticing with their bodies! If you have reached set #4 at 100% of their strength, add another set! So many trainers stick to the 3 set protocol but are we not supposed to think outside the box?  Add another set, add more weight, add additional reps to the client to see how far they can push themselves physically!!
Body Language Cue:  I train all clients in either circuit style or super set formation.  This is where I pay attention to the attitude their body is telling me.
  • Things I am noticing-How quick are they moving from exercise to exercise? Machine to machine? Are they talkative? Are they using their time wisely? Can they listen to what they are saying while still doing the movement? Are they stopping the exercise to talk? Are they constantly taking breaks? Drinking too much water? Psyching up too much? Or too little?
The truth be told, you should already know the first cue by interaction previous to the session, I text, call, Facebook or email all of my clients previous to the session, I want to know beforehand what is in the clients mind so that I can bring the best workout to their session possible.  You also have the ability to correct or change the attitude right there and then!  I have an idea and a set list of exercises previous to each workout for the clients to go through, BUT you don’t know how the client is going to react to the workout until they set foot inside the gym or studio.
You can have the best workouts planned, written and ready to execute without knowledge of how the client is going to react to them.  You need to be ready to improvise quickly, switch gears and work with the strengths the client has and be willing to help the client endure past their weaknesses.  I have literally thrown out workouts that have been previously written, straight in the trash or out the front door because if you don’t know your client, you are unwilling to work WITH them.  The body is a unique machine that doesn’t always agree with you, why work against it? The beauty behind yourself as a trainer is to find what the muscle is telling you not what you THINK will benefit the most.
YOU became a trainer for a purpose, we all know why, because you want to help people! You enjoy working out, you live for the gym, you love teaching people what you have learned! Be the best trainer you can be! 
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Fear of Change

fear
  • A feeling of agitation and anxiety caused by the presence or imminence of danger.
  • A state or condition marked by this feeling.
  • A feeling of disquiet or apprehension.
  • A reason for dread or apprehension.
Change is not the easiest thing to do, to physically change you will notice that your mentality will follow.  If you change mentally you will notice that you will also, change physically.

Fear will always hold you back

I want to start working out but I have no idea what I am doing-This is a fear of the unknown, if you don’t start looking for answers you will always hold yourself in the same mindset.  The ability to learn is not as hard as one would think, with the internet, books, magazines, professional assistance and friendly advice the tools are completely within your reach! But the fear of asking and admitting your knowledge is at a minimum can paralyze you! It will keep you trapped standing still and not moving forward.  The process of change is one of a small step by step operation leading into leaps, you have the power within yourself to make the small steps forward, if you choose to overcome your first objection, fear.

I want to join a gym but I don’t want everyone to judge me-The most common of fear, discrimination.  I have understood from most clients that they want to join a facility where no one is mocking them, they don’t want to be on a machine doing the movement wrong, they don’t want the people who are already fit to be laughing at them, looking or talking about them.  The truth is, most are in the gym looking at themselves! You will notice that from competitors to new members the sense of improvement is avid in each member, you are all in the same category! The competitor has a higher goal and a higher sense of improvement than the one who just joined, they are completely focused on themselves rather than you! In all honesty YOU notice THEM rather than the other way around, they are in the gym for the same purpose, you have nothing to fear and in actuality, you can learn from them.

I don’t want to eat the same thing all the time-This is a fear of non-variety, who says you have to eat the same thing over and over? 
Meats-Chicken, Turkey, Lean ground beef, Sirloin steaks, Tilapia, Catfish, Salmon, Venison, Buffalo, Tuna.
Carbohydrates-Oatmeal, Red potatoes, Ezekiel bread, Rice, Sweet potato
Vegetables-Green beans, Asparagus, Broccoli, Peppers
Additional proteins-Almonds, Protein shakes, Egg whites, Protein bars/puddings
So where are you eating the same thing over and over? Did you know that I encourage a cheat meal per week? Have at it! Enjoy! Mix it up as much as you can, learn new recipes and styles of cooking that not only taste good, meet your nutritional goals but are quick and easy to cook.  There are a huge variety of sugar free treats for you as well, you just have to find what you like.

I don’t want to give up my social life-The fear of being lonely, you feel that you will be missing out on a good time, you feel that you will have no human connection, you feel that you only work and workout.  I believe that a social life is extremely important and I believe that you should utilize it, if a social life means social drinking or social eating, you might want to check and see if it fits in with your goals. It might be time for a change if you have not noticed a “change” in yourself physically, or change your goals.  I understand that things in your life might need to change, you have to find ways to have a great social life that doesn’t interfere with your goals, these goals are the ones that you set upon yourself, how bad do you want it? Are you willing to sacrifice? Learn other ways to have a great time! Appreciate the outdoors rather than the inside of a bar or restaurant, reach out to new people, surround yourself with successors! 

I don’t want a personal trainer to tell me how ‘fat’ I am, how ‘lazy’ I am, how ‘unhealthy’ I am or how I am doing it ‘wrong’-The fear of misunderstanding or judgment.  A personal trainer needs to be your coach, your shoulder to lean on, your understanding and your protector.  Pick a trainer who has a back story, their own personal struggle, their own ways of overcoming objections.  If you don’t want to know your weight or body fat, don’t ask for it! Who says that you have to know? Instead of how lazy you ARE, find a trainer who will encourage a more active lifestyle, instead of how unhealthy you ARE, find a knowledgeable trainer deep into nutrition and ways to incorporate it into your lifestyle! Instead of WRONG, learn techniques from your trainer to appropriately incorporate the correct muscle to its full capability! 

Fear is a mindset, not a lifestyle

Please be honest with yourself, don’t look for the answer that YOU are looking for, look for the answer to best suit your goal to change.  Every time I train a client I am amazed at how far they have come, I don’t let their long path distract me from where they are, rather I am excited at the fact that they have the ability to now travel that path.  Change is in YOU, so is fear! You have to let change be the stronger power within your mind and drive fear to the very back, you will amaze yourself, the most important person! 









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Driven to succeed

suc·cess  

 The achievement of something desired, planned, or attempted


What drives you? Is it getting a small taste and wanting more? Is it finding the person or physique that you want to be or look like? It is self improvement? Are you self motivated or do you require assistance in order to achieve your goal? 
What is your motivating tool? Success? Inspiration? Improvement? Perfection? 
Each stone on the picture above is your path, your goal, your life! Take time to notice the picture and find what it means to you.  Each stone represents you, it all starts from the beginning and find where you are in the small path displayed.
Everyone starts from the beginning.
  • Start with honesty, lay it all on the table, where are your areas in your life that needs change.
  • Learn to take one bad quality out of your life and add one good quality.
  • Be proud of the small improvements that you have made so far, strive to keep improving.
You can either take a small step to the next stone or a giant leap depending on how far you want to reach.

  • Push yourself past what you believed you could possibly do.
  • Don’t be lazy, don’t be comfortable, push past the plateau.
  • Create larger goals for yourself, step outside of your comfort zone.
Instead of seeing a small stone that is distant, believe in yourself and take that giant leap! 

  • Understand that with your ability and accomplishments, success is a time frame.
  • Surround yourself with positive attitudes, people, experiences and support.
  • Take a good look at what you have accomplished and how many stones you have crossed.
Before the end of your path, create new stones, bigger stones, more distant stones and accomplish.

  • As far as the path has led you, build bridges and a support system to help others.
  • Hold other peoples hands on the stone but allow them to stand on their own two feet.
Success is a team effort, no one does this alone although we might feel like we do at times.  If you hold other people with both arms they will never accomplish on their own, they will stay on the first stone and keep YOU there, but given a hand you can jump together.  Remember this as you will need a hand from someone else too! Give back to get forward! 

You have support always, you must give support always.
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