10 Minute Office Workout*

Sitting at a desk can do major damage to our bodies. Close your door and try this quick total body workout to help break up the monotony of your work day.

Do as many rounds of the following as you can in 10 minutes (computer timer http://www.online-stopwatch.com/countdown-timer/) :

10 chair squats (description-start in a seated position with feet shoulder width apart and stand up as tall as you can.)

10 jumping jacks

10 desk/wall pushups (description- place your hands on the edge of your desk or against the wall and bend your elbows to perform a pushup motion.)

10 seated back extensions (description- sitting in your chair with your feet on the ground, lean forward trying to maintain a flat back, then slowly sit tall.)

*Before beginning any new exercise/conditioning program you should consult your physician, physical therapist, athletic trainer or strength and conditioning coach. If you have musculoskeletal problems it is extremely important to check with your physician to make sure the program will not aggravate those problems.

Getting The Most Out of Unmotivated Clients

I have found that with 5 simple steps you can transform unmotivated clients into successful self-driven clients.

Establish Communication on Day 1

There is a fine line that you must walk on the first day you train a client. Designing an “easy” workout is a surefire way to gain a client that will complain if you challenge them in the future. A workout that is too difficult will have them fleeing the fitness facility before you are done explaining the exercises. The way to solve this problem is to receive constant feedback before, during, and after the workout. This allows the client to understand that at times you may push them but that you are aware of the level that they are working. I always tell my clients that they can cuss, complain, or hate me… as long as they are moving.

Give Them a Road Map

I typically meet with my clients 2-3 times/week for about an hour. This leaves either 165 or 166 hours in the week that they aren’t sure what to “do.” I provide my clients with what I call a “road map,” this is simply a plan for them to execute on days that they do not meet with me. It may be traditional cardiovascular exercises, group exercise classes, or additional workouts written by me. This “road map” approach will help hold them accountable and allow them to build up momentum for a lifestyle change.

Team Up

Pairing your skills with the skills of other health professionals is a great way to make sure every approach to motivation is covered. Every individual responds differently to who they are working with. For example, If I tell my client that they look like their clothes are fitting better they may assume that I am just saying that to encourage them. But if another trainer, registered dietitian, or gym member tells them that they are looking great it has a different effect. If another health professional comments to you about your clients achievements simply ask that professional to let your client know how well they are doing.

Manage Their Expectations

Do not let clients get discouraged. Remind them that getting out of shape took more than 6-8 weeks and it will take longer than 6-8 weeks to get back into shape. Make sure that they realize that not all health changes are external and weight related. Focus on the way that they feel, the way that their clothes fit, and the new things that they can now accomplish.

Change Their Mindset Through Mini Goals

If you can set mini goals for your client and make sure that they reach these goals on a daily or weekly basis you are setting them up for success. It is amazing the snowball effect that success can have; you can be the catalyst for their success.

 

If you have carried out these 5 steps with your client then the following is in place:

Open communication between the client and yourself.

A long-term plan or  “road map” is established.

A supportive team of health professionals is encouraging your client.

Your client has realistic expectations that you are continually managing.

Your client is accomplishing mini goals on a daily/weekly basis to establish momentum for a lifestyle change.

Education and Motivation

Why are fitness professionals needed?

1) People do not understand how their body works.

The question that spurred this post was, “Which machine can I do to get in shape?” After asking a few other questions I realized that this member was really looking for 1 machine and 1 machine only. So…I took her to our functional trainer and started showing her a series of exercises that she could begin with. She looked at me quizzically and said, “No, I just want one exercise for my whole body.”

We, as fitness professionals, are not only trained to push clients but we are here to educate clients. It is shocking to me at times that people can tell me every fact about their favorite T.V. show but have no understanding of how their body works. It is our job to educate and teach basic concepts to help our clients become more self-sufficient at exercise and why we ask them to perform certain movements. Are you just training or are you educating as well?

2) People cannot motivate themselves.

If left to our own devices, there is a large population of people that would simply choose not to exercise. Fitness facilities and professionals do a great job of making “fit” people more “fit.” But we seem to miss the boat on making “unfit” people active. What solutions do you use to motivate and captivate a client that wouldn’t normally work out?

3) People are not familiar with the tools we use for fitness.

With a constant increase in fitness equipment our world is ever-changing. As and active fitness professional it is tough to keep up. How can I expect my clients to know how to properly use the newest equipment?

Based on these common issues, I think that ultimately it comes down to our ability to educate and motivate any individual that seeks our services. It’s often intimidating for beginning exercisers and you may be able to gain a long-term client through educating and motivating them begin.

Defining Childcare in Fitness Centers

I read an article not too long ago that stated that the top 3 factors for deciding on a suitable gym were:

COST

LOCATION

CHILDCARE

Obviously, if a fitness center offers the amenities that I need and a building next to it offers the same thing at a lower price I’m going to choose the fitness facility with the lower price. However, if that lower price is not in a convenient location for me then I may be willing to pay a little more based on location. But if I had a family it would be a deal breaker if the facility did not offer childcare. I would sacrifice more of my gym wants for the need of someone to watch my children.

That being said, a lot of facilities in the country offer childcare. But as a fitness facility shouldn’t our child care be teaching our children about exercise and movement? I’m not talking about sitting kids in front of a presentation and saying, “If you look here you can clearly see that this individual is not practicing proper biomechanics during their hang clean.” That would be ridiculous!! But what I would like to see is more activities for kids during peak childcare hours that help them become aware of healthy choices and games. When we talk about games and activities we need to make sure that everything is age appropriate.

Childhood obesity is on the rise and our children are at risk of becoming the first generation to die before their parents. To me that is absolutely horrifying. I understand that we are all in business to make a profit and I understand that child programming is expensive. But let’s say that the child in your program now, turns into a teen in your program, becomes an adult member and then signs up their family. This may not happen but if you look long-term there is potential to grow your business by investing in your member’s children.

The facility that I am working on opening March 1st will be offering programs that are beneficial to children and teens. Two nights a week during peak hours we will be offering a class called Fitness Games; this class is targeted toward 8-12 year olds and will help them be active as well as educate them about their health. For the 13-15 year olds that are wanting to workout without their parents we will offer a “Smart Start” class once a month. This class is designed to help our staff develop a relationship with these teens and teach them about fitness safety, etiquette, and assist them in meeting their fitness goals. Upon completion of the class they will receive a lanyard that will allow them to workout by themselves while utilizing the information they received in class.

I am still in the process of designing a class for the 5-7 year olds and parent and child classes for those that are younger.

What are some ways that you and your facility incorporate childcare while promoting healthy lifestyles?

Sunshine Run!

We have had some gloomy days here the past few days. I needed a pick me up for my gloomy run this afternoon and found a great playlist that I want to share.

Sheryl Crow- Soak up the Sun
Michael Franti- Sound of Sunshine
The Wanted- Chasing the Sun
Katrina and the Waves- Walking on Sunshine
Violent Femmes- Blister in the Sun
Kings of Leon- Radioactive (album: Come Around Sundown)
Corey Hart- Sunglasses at Night
Cream- Sunshine of your Love
Matisyahu- Sunshine
Donovan- Sunshine Superman
Smash Mouth- Walkin on the Sun
Walk the Moon- Anna Sun
Shiny Toy Guns- The Sun
ZZ Top- Cheap Sunglasses
Norah Jones- Sunrise
Blind Melon- No Rain

Hope everyone enjoys this playlists, regardless of whether you have sun, rain, or snow where you are today!

Is your equipment accessible to all potential members of your gym?

I had the honor of giving a tour of our facility to an individual with a disability this morning in an attempt to make sure all of our equipment is accommodating to his needs. Having a sister who is hearing impaired has always made me aware of the needs of all types of people and this morning was another opportunity to showcase my awareness. When we installed the equipment we made sure that the layout allowed ample space for wheelchair access. The potential member that I was giving the tour to was so impressed by the amount of space between machines, the variety of machines he could access from his chair, and the pools that we have.

How were we able to make our facility adequate for his needs as well as our able-bodied members? First, we searched for the necessities of a gym; the things that all gyms need. Based on those needs we began to look at equipment that was accessible to all populations. Finally, we looked at the layout of the room.

Now, most buildings, and all buildings built in modern times, by law have to be ADA accessible. Which simply means that a person with a disability should be able to access and use a facility. However, I believe there is a huge difference between ADA accessible and ADA friendly. Accessible is simply that; ability to access the equipment and facility. Friendly, to me, means that the equipment is easy to use and access and has been designed with disabilities in mind.

We could have purchased ADA accessible equipment and crammed 40 pieces into the space that we have, but instead we chose 30 pieces of ADA accessible equipment and left plenty of space for wheelchairs to pass through. It may be a small detail to able-bodied individuals but that may be the deciding factor for someone in a wheelchair.

I was proud to give that tour this morning and know that we had taken the steps to make all of our potential members feel comfortable, welcome, and excited about our facility.

My recommendation would be to invite individuals with different disabilities into your facility and get their input on how accessible your facility is or is not. Ask them how that makes them feel towards you as a business.

Are Supplements Your Solution in 2013?

Supplements are a huge industry and with the start of the new year many people are looking into ways to get in “shape.” Many people’s first step is to go to their local vitamin/nutrient store and see what “solution” is on the shelf. There are plenty of supplements that make great claims and have fancy ingredients that provide a wow factor. I had a roommate in college that took a multi-pack of vitamins 2 times a day that contained “shark cartilage.” I could write a huge long post going in-depth about the supplement industry but I want to make this short and informative.

The FDA does not regulate the supplement industry. Supplement companies do not have to prove that their product helps you to put it on the shelf or to make claims about what the product does. It’s the FDA’s job to prove that it harms you and if it doesn’t harm you it can stay on the shelf. So as long as the supplement I’m taking doesn’t harm me it can claim to help me “Lose 20 pounds in 4 weeks” without any scientific backing and I can continue to spend $60 a month on a bottle of useless pills. Watch this short video on starting your own supplement business!

 

Another great look at how the before and after pictures are created within 5 hours of each other!

 

If you’re still dead set on needing a quick fix supplement keep a keen eye on what you are purchasing.

Trail vs. Road Running

Both trail and road running can offer great experiences and a solid workout to improve your overall health and wellness. These two experiences can be very difficult though and the best way to choose which is best for you is to understand the differences between the two.
Impact:
There is a risk and benefit to both trail running and road running. The benefit of road running is that you are on a relatively flat surface which reduces the risk of spraining an ankle or tripping. The risk of road running is simply the impact of the surface that you are running on; concrete can be very damaging to your bones and joints when putting in runs on the road. Trail running is better for your joints because most trails are dirt or grass and offer slightly more cushioning than running on the road. The risk you encounter with trail running is the fact that you are on an uneven surface and can sprain an ankle or trip if you aren’t paying close attention.

Accessibility:
Road running takes the cake here; anyone can walk out their front door and start jogging down the road. If you want to trail run most people end up driving to a local park in order to access the trail.

Safety:
Roads and trails both offer forms of traffic but in slightly different variations. You will encounter more traffic on the roads in the form of cars and pedestrians. If you do have an issue while road running there are normally people around that could offer you assistance. On a trail you will have fewer encounters with traffic but you need to be aware that a lot of the time you share the trail with not only runners, but mountain bikers as well. On a trail you are generally further away from any assistance and there are fewer people around to get help if you have an issue.
 

Here are some tips to make road and trail running safer:

Have a plan and make your plan known– Spend some time making sure that you have a general idea of where you are going to run and let someone else know. For example, Saturday I told my wife that I was going to Lake Lurleen to run the trails and would be done around 11:00. That way if something happened to me and I didn’t show up by 11:30-11:45 she would have an idea of my location.
 

Know the area that you are running in– By knowing the area that I’m running in I can predict some of the hazards I may encounter and what to be aware of. If I’m on campus running I know to pay attention for bicyclists (riding on the sidewalk even though there is a bike lane) and students in their vehicles that may be distracted. When I’m running at Sokol Park I know to be aware of mountain bikers and the ever dreaded tree root.

Make yourself visible– The main concern with visibility on the road is making sure that you can be seen around dusk, dawn, and if you are running at night. When running at these times I try to make sure that I’m wearing reflective clothing and I also wear a headlamp. On the trails my biggest concern of visibility is blind corners. I normally slow down when making this turns so that I can “peak” around the corner to see if anyone else is coming my direction.

Limit your distractions– Yes, music is a great motivation tool. But if you get run over by a bike or collide with another runner because you either can’t hear them coming or are distracted changing your music you won’t need motivation. You’ll be on the couch resting whatever injury you have incurred.

Always have a form of identification– No matter how safe you try to be you can always end up in a situation that is out of your control. During these situations it is absolutely necessary to have some form of identification. Whether you carry your id or you wear a road id there needs to be some way to identify who you are.

Trust your instincts– If you see someone who looks like they are up to no good, they probably are and you need to alter your route to avoid them. It’s always better to be safe than sorry.

Healthy Communities Prosper

“Healthy communities prosper.” I heard this statement this morning as part of Bill Clinton’s “Five Ideas that are Changing the World.” This leads back to the illness and disease that our community faces; from diabetes, cancer, and high blood pressure all the way to childhood and adulthood obesity we are all effected on a personal level by these illnesses. Whether we are experiencing them ourselves or if a friend or family member is fighting their own battle. What does this have to do with fitness? We can prevent and improve quality of life for people who are experiencing these health struggles and help those who are at risk for these health struggles by providing opportunities for activities.

According to the United States Department of Health and Human Services physical activity shows strong evidence for improving health. Physical activity helps lower the risk of early death, heart disease, stroke, type 2 diabetes, high blood pressure, metabolic syndrome, and breast and colon cancers. In children physical activity has shown to improve cardiorespiratory endurance and muscular fitness, provide favorable body composition, improve bone health, and improve cardiovascular and metabolic health biomarkers.

I’m telling you that by simply being physically active you can prevent sickness, and even improve your current state of health. There are 168 hours in a week, if we take 1 hour a day and dedicate it towards physical activity we can improve out health. All I’m suggesting is 4% of your week should be dedicated to physical activity.

The following are excuses that I hear on a regular basis:

1) I can’t afford to go to the gym. Ladies and gentleman I present to you…the great outdoors. You can utilize the outdoor equipment at Monnish Park for free, or you can simply make do with what you have. Running is free.

2) I don’t have time. Here are your options, make time for health now, or be forced to take time for illness later.

3) I have kids. Yes you do, and they should be exercising too. There are activities that can be done as a family that will allow everyone to be active. Go on a nature walk, jog the river walk as your child rides their bike, or even play tag as a family.

4) I don’t like to exercise. In the past exercise has been used as punishment, find something that you enjoy doing and turn it into exercise. If you enjoy fishing, hike a trail to get to a new fishing spot. If all you want to do is watch television do push-ups, squats, or jumping jacks during commercials.

Tuscaloosa has many opportunities for physical activity and the options are only going to continue to grow. We do not have to suffer from sedentary lifestyles. Take advantage of our parks, playgrounds, gyms, and sidewalks of our town. We have been blessed to live in a beautiful city, get out and enjoy it.

Find your Greatness

With the new year here focus on your greatness everyday! It doesn’t matter where you are now or where you want to be. Focus on being great today. Rinse and repeat 364 more times.