Tag Archives: personal

Fellow trainers, this ones for you.

How do you train your clients?
 
Is to improve them or merely to impress them….
 
There is an amazing difference between the results of the two.
 
You’ll also find that the majority opt for the latter.
 
Sadly we live in a world where people need to be kept constantly entertained and pandered to, as such it has caused training to devolve over the years.
 
This is one reason why group exercises is so popular.
 
It’s exciting, entertaining, fun and may produce results.
 
Now it is true not everyone trains because they want to get results or fortify their bodies for life, and this is fair enough.
 
If you’re the kind of trainer happy to provide that service then great, you’ll have quite a lucrative business, you just have to remember you need to keep adding in new things to keep people attention.
 
Perhaps that isn’t you, maybe you are the sort of trainer who has peoples best interest at heart and is just not sure how to go out programming for such a thing because we still have to keep people on side and while training might be what people need, it may not be what they want.
 
Once you understand what people want, you can create what they need based around their biases, preconceived ideas and understandings of what they think PT is.
 
To be fair you’ll see a lot of trainers/coaches share videos on social media that look epic, however the likelihood of their training produce sustainable results is slim.
 
One thing to remember is that as a trainer you’re in the service industry.
 
This being said, you need to decide what kind of service you want to offer.
 
One that seeks to impress clients.
 
Or
 
One that seeks to improve clients.
 
While you can indeed combine both, they’re not mutually exclusive.
 
Over the years I’ve found some consistent ways of provide both to clients that you can take and apply to your own.
 
Here is the structure for most of my classical sessions:
 
– Warm Up (clients need fulfilled)
– Skill (clients need fulfilled)
– Strength (clients need fulfilled)
– Conditioning (clients want fulfilled)
– Cool Down (clients need fulfilled)
 
The conditioning section will often confirm a bias or a preconceived idea of what they feel they need to be going to achieve the results they want.
 
If it’s fat loss, this section will be hot death and leaving them a smouldering mess on the floor because that’s what they feel they need to be doing for fat loss.
 
Say they are looking to add muscle, it will be some disgustingly high rep pump driven super-ultra-mega-drop set that blows them up and gives them DOMS the next day, because that’s what they feel they need to be doing to achieve their result.
 
I’m sure you get the idea.
 
People come to us as trainers/coaches with ideas already formulated or how they think it will go.
 
Now you have a few options here.
 
Do what they want and potentially get results (more likely a no result outcome).
 
Do what they need and definitely get results (which may oppose a belief/bias and even if they get results they will not enjoy training and stop, madness).
 
Do what they need at the start and finish with what they want, subsequently getting them results and confirming the ideas they had in their head, then over time educate them as to why what they thought was incorrect.
 
^^ Never tell them straight tout they’re wrong, unless you’ve sold yourself as that style of ‘non-nonsense’ trainer who won’t tell people what they want to hear.
 
Many people don’t like being told their wrong, even if they are.
 
It’s the classic – “The customer is always right, even when they are wrong, which is all the time.”
 
You need to be clever because you’re running a business after all.
 
Now it might be common sense that you’d not hire an electrician and then proceed to tell them how to rewire your house, yet in fitness people will hire you to train them and always tell you how it needs to go, I know, I know.
 
Everyone thinks they know how to train, as such it’s best for you to go along with them and aim to educate each client over time.
 
This can be in the form of work shops, nutritional meetings, client Q&A’s, that way you can set out from he start that in each there will be objective discussion about how things actually work.
 
In this way you can question peoples misconceptions without causing them to be offended because they chose to come to said event.
 
Honestly if you run 2-3 weekly discussion/Q&A sessions you’d be surprised how many people will come to them.
 
That said, you’d do well to do some gym floor walking and subtly ask people what burning topics of curiosity regarding fitness they have, that way the talks will ‘feel right’ for them and something they can’t miss.
 
Okay, I’ve gone off on a tangent, again.
 
Simply you need to remember this; work with your clients to improve them, not merely to impress them.
 
If you have any questions please leave them below.
 
Enjoy,
Ross
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Do I offend you with my questions?

There are two kinds of people in this world now.
 
Those who are willing to hear the truth.
 
Those who only want to her what they want.
 
We are now steeped in times of ferocious cognitive bias.
 
If you want to help people, to share information and give them some insight based on your experience so that they can delve in to a topic so that their own conclusions can be reached, you’re now evil.
 
The levels of offence of butt hurt that engulfs is quite something to behold.
 
Personally I’ve always enjoyed the “Triple Filter” test of Socrates.
 
– Is it true?
– Is it good/kind?
– Is it useful?
 
I tend to approach a lot of things I hear with this.
 
The first is often answered like this “Umm, I don’t actually know 100%.”, this is more than enough to peak my interest and delve a little more.
 
It is worth noting there are very few infallible truths in this life, the best we can hope to settle for is 98% certainty.
 
Holding on to a healthy dose of skepticism will get you a ing way in life because of the passion to learn.
 
If you’re content with what you know then you’ll stop growing.
 
The second question comes down to the style of information it is, essentially is it trying to genuinely oppose an opinion/thought/fact in a respectful way or is it nothing more than fluffed up slander?
 
Any that fall in to the latter will get asked this –
 
“Why did you say it that way?”
 
If there is a personal or emotional bias in it then the information is tainted, while not entirely dismissed it’s worth keeping in mind there may be a potential agenda behind it.
 
You should be able to represent a point or counter view respectfully, without emotion.
 
Sadly pure logic and rational though is not common.
 
Lastly, will the information help challenge you to grow, that to me makes it useful on a personal level.
 
In a general sense it can be related to completing a task, solving a problem or generally being useful.
 
A few closing words.
 
If something provokes a reaction in you, the chances are its what you need to listen to and consider might be higher than you’d like.
 
Emotional reactions mean we are attached to something, so we need to ask ourselves why, to question our beliefs so that we can continue to grow, otherwise what’s the point in anything.
 
Enjoy,
Ross

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1,2,3,4,5,4,3,2,1

Had this little gem fly in to my head on a whim, thought you might enjoy it.
 
Load up 80% for whatever lift you desire.
 
Preform 1 rep, rest 30 seconds.
Preform 2 reps, rest 60 seconds.
Preform 3 reps, rest 90 seconds.
Preform 4 reps, rest 120 seconds.
Preform 5 reps, rest 90 seconds.
Preform 4 reps, rest 60 seconds.
Preform 2 reps, rest 30 seconds.
Perform 1 rep, move on to something else.
 
Keeping the load static in the ascending 5 is a good idea, when you start coming back down towards 1 rep again you can choose to lighten the load or keep it static.
 
This is only 25 reps, however it would be 25 good reps.
 
Once you’ve done this you can do one or two additional movements, I’d set it up like this:
 
Main lift – as above
Secondary lift – 3-6×6-8 – 60 sec rest between sets
Accessory lift – 2-3xfail – 30-60 sec rest between sets
^^ You can of course tweak these for varied goals such as fat loss for example.
 
The secondary lift an antagonist to the first for balance or an agonist to the first for strength, the accessory lift can be a weak point focus and hammered for pump.
 
Nice and simple.
 
Enjoy,
Ross

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Reflective Thought

If there is one thing I’ve learned over the years so far it is this; we are all scared of feeling inadequate.

Now this can be socially, physically, intellectually, emotionally, in fact in anything, as such we will make excuses, we cling to our familiarities and resist change with everything we have. 

Most won’t admit it. 

I’m not above this, I too have had those things I’ve held on to for too long, yet being aware of thee things does make you see your own flaws and folly in trying to freeze time. 

Given this is a fitness based group and fitness is very much all I’ve ever done it is easy to see those who the lie to themselves again and again and again to protect themselves.

Those who chase size felt powerless at some point.

Those who carve an aesthetic akin to a greek statue was once not desirable, inadequate you might say. 

Those who were morbidly obese and shamed for it vowed never to be there again. 

Of course not true in all situations, however you’d be surprised how often this is the case, whether people admit it or not. 

One thing to listen for is the emotive words people throw at you when sending a rebuke your way because it is commonly how they see things, and what they attribute to themselves. 

You may disagree, however experience tells me differently on this one.  

This was prompted by something someone said to me recently, the way it was worded got he cogs turning and this was the result, now given how I know them there is a hint of hypocrisy in their view and words, yet they push the past away because of being weak and powerless before, where as I hold on to things, despite saying otherwise. 

We are betrayed by our actions, the reveal more than we want them to, yet they also show us what we need to do if we wish to stay as we are or ascend to something different.

I won’t say it will be better because that might not be true, however it will be different and in that change there is the chance to learn what we need to achieve better, or what we deem to be better. 

Even then, we may spend years chasing something we think we want and like a dog chasing a car, once we get it we have no clue what to do with it. In this it is more the thought of the goal that actually excites people, more so than the actual goal itself or even achieving it. 

Change, or don’t, grow or freeze time, regardless of which, just be content with the choice and also accept you will be judged for it because that is just what we do.

We judge people, however we only tend to judge those we either deem beneath us or so far above us it helps make them more human, it’s rare we judge our own ilk because they are familiar, like refections on a still point, we don’t fear or revile what we recognise, it’s only that which is different we dislike. 

No need for comments or anything of that nature, this was just something floating around in my mind that I felt I’d share. 

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When you fail, THEY remember.

Regardless of what you do that is good, well executed or just plain awesome, you’ll probably be remembered for your faults, failures and inherent flaws.
 
Good old human nature.
 
While we enjoy sharing in peoples success, sometimes.
 
It is in watching people fail, stumble or fall that really grabs our interest.
 
We know this, painfully so.
 
This is often one reason that people won’t ever really go for the things they desire because if it all goes wrong people won’t be so quick to forget.
 
Knowing what we know, how do we best approach it?
 
Is it in the subtle art of not giving a F**K?
They attitude of ‘this person can’?
Could it be just doing things because we want to?
 
It might be just accepting the fact that people will think, say and act how they want and there is little we will ever be able to do to change that.
 
There are many answers, each of them correct.
 
We are often told not to care what others think, however from my experience this is not useful because we do care.
 
In our lives there will always be people we want to impress, gain respect from or just get a nod of approval.
 
To deny this is foolish.
 
If you truly didn’t what others thought there would be little to no motivation to do anything, well, for many people anyway.
 
It takes a rare individual to be able to consciously achieve anything under the guise of pure self-actualisation.
 
These people of course do exist, yet they are the exception to the rule, people like you & I though we are not the exceptions, we are the ones who the rule applies to whether we like it or not.
 
Guess what…
 
This is okay, being the one the rule applies to.
 
It give your meaning, purpose and focus if you accept what is. People will remember all the bad shit, because that’s just what we are like, it helps us bring people down to the level we think we are on and protects us from feeling like failures ourselves.
 
Knowing this, accepting it, that is what helps you let go of such things and how much they matter. Even if you won’t admit it.
 
You do care what people think, I know you do so there is no sense in lying about it.
 
It’s okay to care.
 
In actual fact, it makes things more worth while, try not to forget that.
 
Enjoy,
Ross

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Training session structure 101

Don’t get your hopes up, this is nothing special 😂
 
If anything I hope it will give you a better idea/guide of what makes for an easily repeatable session set up and movement pairs.
 
– W/U – Arbitrary movement work to help you RAMP*
– Skill – Lift Practice, say Bent Press or Snatch
– Strength Section – For Hypertrophy, Strength etc
– Conditioning Section – Accessory work or a Finisher
– C/D – Standard cool down and flexibility development
 
Pretty simple, not gospel, just useful for some to know.
 
I would advise that you rotate your training days so that you have a mixture of Hard-Medium-Easy sessions.
 
Often an easy session with precede or follow a heavy session, that is just good common sense and planning, that way the majority of your training will be in the medium effort range, just right for making progress.
 
As for pairing things together, these work well:
 
– Push, Hinge, Loaded Carries
– Pull, Squat, Loaded Carries
– Full Body Lifts, Carries
– Sprinting Endeavours & Movement
 
The above offers a good way to set things up for super sets, tri-sets, circuits and so on.
 
As for sets and reps here are the guidelines I follow for myself:
 
– 90%+ lifts 10 reps total
– 70-80% lifts 50-75 reps total
– <60% lifts 75-250 reps total
 
Training 2-7 times per week following the above works quite nicely, just make sure you cover each movement pattern (push, pull, squat etc) equally for general GPP, if you need to add in SPP then hire a coach.
 
Use the above well, it might just make putting training programs tother easier than you currently find it.
 
Enjoy,
Ross
 
*Raise the pulse, Acclimatise to required movement patterns , Mobilise joints, Potentiate the muscles you’re about to use.
 
**The ‘A’ commonly stands for “Activate the muscles” I just don’t like the term so I changed it.

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Three important lessons you can learn from athletes & apply them to your life.

Morning all,
 
It’s fair to say we admire athletes.
 
Not simply for the way they can bring people together with their astonishing achievements or world record breaking efforts, it’s also because they’re humans, just like us.
 
They might be faster, stronger, more dedicated and generally better in every aspect, however they’re still human 😂
 
As such here are three things you can take away from them and apply to your life for the better.
 
1 – They do what they need to do regardless of how they feel.
 
Athletes don’t make excuses, not really, they just get on with the task as hand, unlike you.
 
Nothing stands in their way of achieving their goal, now before you start saying “I have a job, house etc etc”, did you know that until they make it BIG, so do they.
 
The difference is that they kept moving forwards, even when life problems cropped up, they still struggled on.
 
This is a lesson you’d do well to listen to and apply.
 
2 – They always have a plan.
 
Now this plan might not be of their of imagination, it might be something of a coaches/mentors design.
 
The point is this, the have one and as such also have answers for when the plan starts to fall apart or needs adapting.
 
Average people don’t have a plan, they try and wing it, unsuccessfully I might add.
 
If you can’t create a plan yourself, don’t stress, ask someone for help, get yourself a mentor/coach, in the long run it will be worth it, trust me.
 
If you want people to put their faith in you, you must also eb willing to put your faith in others.
 
3 – There is only the next mission.
 
Now I could have used the word goal, however goal is meek because everyone has a goal, several in fact, of which many go unachieved.
 
Athletes have a mission, one that is fuelled by a passion and drive that is above and beyond what many can comprehend.
 
They just do things because it’s just what they do.
 
It’s all they know.
 
Taking a page out of this book and developing your own indomitable spirit is something that would benefit you in a multitude of ways ranging from more conviction in your decisions to an unwavering resolve to stick with something, for better or worse.
 
If you take these simple lessons and apply even on to your life, you’ll be several steps ahead of a great many people, just have some faith in yourself and do it.
 
Bonus lesson – They know when enough is enough.
 
Now it would be great to think that we can overcome any limitation, any barrier, break any & all plateaus, however that is just not true, it’s a fools dream.
 
This also relates to being at the top too.
 
Even the worlds best athletes know they have limits that they will not exceed, this is where they have a large support network of coaches, mentors, friends and close family to help them see the perspectives that they might be blind to themselves.
 
Sometimes a dream might just not be in your grasp, however that doesn’t mean you give up entirely, you just accept that enough is enough and rather than giving up, you refocus and look towards the next mission.
 
You might be the one to do it all and change the world, even with such an achievement there will be a limit to how long you can stay their, int he end you will need to accept enough is enough and step down.
 
Just like a world champion that retires so the new blood can come through, they don’t disappear, they just change their place in the play and become the mentor/coach.
 
Giving up never did anyone any good, however neither did trying to achieve something that was never in their reach to begin with or holding on to a glory longer than they should.
 
Learn to accept what is, what isn’t and what will never be.
 
Smile at these things, embrace or let them go.
 
All glories must fade, enjoy them while you can and let go when you must.
 
Enjoy,
Ross

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Three things you need to stop immediately.

If you do I can guarantee you will feel much better.
 
1 – Worrying about he number on the scales.
 
In fact throw them out, literally. They serve no purpose other than to keep you in a narrow mindset and hold you back, remember a low umber on the scale doesn’t mean happens or health (physically, mentally & emotionally) it can often mean the opposite, sadly.
 
2 – Stressing over what you think other people are thinking.
 
I have some news for you, you don’t know what is going through other peoples heads, no, really, you don’t, so stop stressing yourself out about it.
 
Chances are they’re not looking at you, it’s just something you’ve conditioned yourself in to thinking.
 
How do I know this? Talk about irony.
 
I used to do it and in fact I still do it from time to time, trust me, people are rarely thinking about what you think they’re thinking about.
 
3 – Changing for everyone else.
 
It’s human nature to want to please others, however it’s not something that should cause you internal strife.
 
A lot of people want to change, which is not necessarily a bad thing, however it’s the reasons they want to change that could be very questionable.
 
Changing for reasons other than your own is a sure way to failure because the changes may not be something you want.
 
Take for example fat loss. Good for health, potentially yes, good to do so that others accept you or you attract that certain special someone, no, 100% a terrible idea.
 
Social pressure is a massive influence on people these days and the more you try to fit in with the crowds externally, the worse you end up feeling internally, then you look back when you’re a little wiser and realise it wasn’t worth it.
 
Make changes for your own personal reasons and you’ll be far happier for it.
 
There you have it.
 
Three things to stop doing.
 
Will this happen immediately?
 
No, probably not, however the first step in changing a behaviour (if it’s what you want to do), it acknowledging it, then accepting it, once they are achieved you can start towards the pace you want to be in, physically, mentally and emotionally.
 
Enjoy,
Ross

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What’s harder?

What’s harder, training or nutrition?
 
Now this is a common question and the answer for most is almost always the nutrition.
 
The funny thing is nutrition isn’t really that hard, you either need to be in a calorie surplus or deficit (depending on your goal), from there you will do well to keep a nutrition diary and record your foods, calories/macros too if you’re that focused.
 
Next you will do well to opt to eat mostly whole foods, however this is not a necessity although it is preferable for health and performance purposes.
 
This again isn’t hard, yet people will makes excuses, piss wings and moan that is it because of the following REAL reason; they don’t want to have to change bad habits.
 
Might sound harsh, however that doesn’t stop it being true.
 
Now as written above, you don’t HAVE to change the foods you eat, provided your calories/macros are set correctly and you hit them you can choose the foods sources, so the excuse of “Good nutrition is too restrictive and hard to stick to” gets thrown out of the window, now it’s just a case of you hitting the number you need to.
 
This is where tracking your calories etc becomes important, again though, you don’t have to, just don’t expect much in the way of progress if yo don’t know what you’re eating calorie wise.
 
Some will chuck in the barrier or “Well I don’t know who to work this out” which again is a redundant excuse considering all the calculators that are available to people, not to mention you can also speak to a respected of successful trainer/coach and have them do it for you.
 
My suggestion would be Eric Helms and his work, or look up the Harris-Benedict calorie calculation formula, boom no more barriers or confusion.
 
Everyone, I don’t mean to sound cynical or jaded, yet I am, this is because over the years I have developed less and less patience for people poor excuses and lack of drive to achieve a result.
 
You have two options really, you either want to make a change, in which case myself and many other people in this industry will bend over backwards to help you. OR, you don’t really want to change in which case we wish you all the best and we can end our conversations promptly.
 
Now as people who want to help we can give you all the tools, help you stay accountable, speak to you daily to make sure you have all the support you need, however if you don’t want to change no amount of help from us or anyone else will make you want to change, that decision has to come from you, from your heart.
 
The knowledge of knowing what will help you in getting results isn’t hard, it’s not the training or the nutrition that is hard, it’s making the conscious choice to change.
 
We, I want to help you, however the real question is do you want to help yourself?
 
Give it some thought.
 
Enjoy,
Ross

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