Posts Tagged ‘personal training’
One of the most requested things I am asked is “what is your favorite exercise for X?” or “if you could only do one exercise what would it be?”
You asked. We responded with the Results Fitness Exercise Library DVD Set
These are the most commonly used exercises at Results Fitness.
This 2 DVD set contains over 180 exercises with coaching cues, tips, instruction, and explanations for why we use certain exercises.
The exercises are presented in order of difficulty, from the most regressed version of an exercise to the most advanced version.
The most commonly used exercises are recorded and given to you in a easy to understand, technically accurate video that will give you the tools you need to be confident in coaching clients and athletes.
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AC
PS – this will give you an insight into the most used exercises at Results Fitness and allow you to replicate what we do in terms of exercise selection and coaching cues
Pick it up here
Tags: Designing Successful Semi-Private Training Programs DVD
Semi-private training is the hottest trend in the fitness business right now. This year for Perform Better I presented on the practicalities of designing programs for these small groups and tips for easy implementation -something that we have considered to have revolutionized at Results Fitness
We go over
- How to integrate assessments – including how we use the Functional Movement Screen at Results Fitness,
- How we select appropriate exercises based on the screen,
- Dynamic warm-up
- Corrective exercise, – how much and what to do
- Core training – the difference between top-down core training and bottom up
- Stabilization training vs Dynamic Stabilization
- Metabolic work – why traditional interval training is dead and rarely used at Results Fitness
The DVD also includes some footage of the hands-on sessions including practical examples of how to put into action the lecture material.
We managed to implement the semi-private system with 100+ participants in a one hour session.
“I’ve never seen a trainer control a room the way Alwyn Cosgrove does. At first glance it just looks like a great workout – but when you’re truly engaged – you see all the subtleties in what he’s doing with the programming”
- Fraser Quelch.
Director of Training and Development
Fitness Anywhere Inc.
You can pick it up here -
Designing Successful Semi-Private Training Programs
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AC
Supervised exercise versus non-supervised exercise for reducing weight in obese adults.
Nicolaï SP et al
J Sports Med Phys Fitness. 2009 Mar;49(1):85-90.
This research study looked at the effects of training with supervision/instruction (ie a qualified trainer) versus “advice”
Two groups – Group one met a trainer twice a week for 4 months (as a group).
Group two received basic advice to increase physical activity and access to a fully equipped gym (any exercise they did was unsupervised).
The group with supervision lost on average 362% more fat over a 4-month period. (Total fat loss of 13.4lbs in the coached group – and only 3.7lbs in the advice only group)
Interesting side note -they made these improvements without ANY dietary advice given.
This is not a new finding, nor is it that surprising as a good coach or training partner/team can really help with your results. The fact that the group exercised together only served to improve those results further (as social support is one of the key variables in fat loss success) so I’m not sure that the supervision and instruction alone was entirely responsible for the enhanced results – or the social support was part of it. However, it’s clear that together it’s an unbeatable combination.
You’d also have to assume that there was more instruction in the supervised group as there was more contact with instructors.
Another study came out a few years ago showing that a participant would exercise 30% harder or more (can’t remember the exact number) with someone just watching them (i.e. not offering any instruction or encouragement). You can imagine how that could translate into much greater results, when added with a good program, great coaching, great social support and great instruction.
If you are serious about changing your body – hire a coach, or get a great training partner or team to help you.
I had a breakthrough or an ah-ha moment as I like to call them a few weeks ago. I had just finished reading an advanced copy of Tony Hsieh’s (CEO of Zappos.com) new book ‘Delivering Happiness’. I was given the copy at a recent tour of the Zappos offices in Las Vegas. Rachel and I study good companies constantly and are members of the Zappos mastermind business group.
The book “Delivering Happiness” by Tony Hsieh is a story of how Zappos was formed, grew and eventually sold to Amazon for over a billion dollars. But it’s really a story of core values. The WHY behind Zappos makes some of the most compelling reading you’ll find in a business book.
Tony’s premise is that if you keep asking WHY someone does something – you’ll end up with the real answer.
I also had a business meeting with one of our business coaches and he had said something similar about setting up your marketing with the “benefit behind the benefit behind the benefit” in mind.
Let me explain:
Someone wants to get a good education. Why? So they can get a good job/career. Why? So they can have a nice house and nice things. Why?
So they can be happy.
Someone wants to lose ten pounds of fat. Why? So they look better. Why? So they feel better. Why?
So they can be happy.
The true goal of Zappos.com then is “Delivering Happiness”.
Tony’s point is that maybe instead of taking roundabout ways to get our true goal – we should study happiness directly. The psychology and science of delivering happiness is a really young field. Apparently prior to 1988 all psychology was about the study of abnormal conditions and people and how to make them normal. But the scientists had never studied how to make normal people happier until recently.
This is when it hit me…
People spend time seeking things that they think will give them happiness. Instead of just seeking what would bring happiness.
I think we’ve cracked that at Results Fitness. People want three things – to look better, perform better and to feel better.
But – the only reason people want to look better is so that they feel good about themselves.
The only reason they want to perform better is so they win at sports or set PR’s etc – so that they feel good.
So maybe the only reason someone comes to the gym is because you want to feel better.
I realized last year that selling fat loss and anchoring it to how you “look” when you’re lean wasn’t working anymore. We then started anchoring it to how you “feel” when you look good and that worked.
Action step: If you’re a trainer – start thinking today about what it is we REALLY sell and do. We help people feel better.
You can pick up a copy of Delivering Happiness (released today) : HERE
Delivering Happiness is a great read about a great company. So good that we managed to get advanced copies for our Results Fitness Biz Coaching group and have since been invited by Zappos to present our business model and core values at one of their conferences.
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Alwyn
