Client Retention Tips for Fitness Professionals

As a Fitness Professional, I have often been challenged to come up with fresh ideas to maintain my client-base and keep them motivated.  Training the same person or teaching the same class for several years requires a consistent effort on the trainer or instructor’s part to maintain the client income base.   These retention tips from ACE Fitness are very helpful in achieving that goal and sustaining your business.

http://www.acefitness.org/blog/4908/customer-retention-tips-for-personal-trainers-and/

Tabata Timer

Like many of you, I too run short on time for my workouts.  Tabata drills are often my “go to” for a quick, efficient workout that revs my metabolism and gets me energized for the day.  (Tabata = 20 seconds of work followed by 10 seconds of rest X 8 sets.)

If I am the trainer, I keep time for my clients or my class participants, but it’s hard for me to keep the time for myself.  Luckily, I found a free app to help keep me on pace and motivated.  It’s available at  http://www.tabatatimer.com and you can download it your smart phone, mobile device or computer, FOR FREE!  There is a pro version, but so far, I have found the free version to be just what I needed.

There are numerous personal setting options like a warm up interval that counts your warm up time and includes it as part of your workout, various sound options that count, beep or vibrate your tabata timing queues and even a voice assistance that talks you through your workout.   After each set, the app tells you how awesome you are and gives you the option to tweet or update your Facebook page with your latest workout stats.

So, if gadgets and gizmos get you psyched for your next workout, give the Tabata Timer a try and get your sweat on!

City Cycling Safety

Living in the city, I often enjoy riding my bike to the market, the gym or to run errands.  If you are eager to enjoy your city by bike, here are some excellent tips and information from Greatest.com about safety on the road.  Allez Allez!!RVAcycling

http://greatist.com/fitness/bicycle-safety-101?utm_source=Sailthru&utm_medium=email&utm_term=Greatist%20Daily&utm_campaign=Greatist%20Daily%202014&utm_content=Final

The Trouble with the Twist

As a Yoga instructor who teaches mostly in corporate fitness centers, I knew that spinal twisting was not good for the low back, but assumed that it was mostly due to prolonged sitting.  During a recent visit to my physical therapist, I learned that the lumbar spine (low back) is not designed to twist.

Seeking a deeper understanding, I came across an excellent article about why Yoga instructors need to be thoughtful in safely teaching clients about poses that twist or compress the spine.  I encourage you to take a few moments and read it.

http://www.elephantjournal.com/2013/06/yoga-twists-turns-how-to-stay-safe-michaelle-edwards/

Travel Workout

Even when you have to hit the road, there are no excuses to miss a workout.

luggage2

Try this no equipment workout the next time you travel.

Burpies X 30 seconds
Lateral Walking Planks X 8-12  (2 steps each side)
Side Plank (on elbow) with Inner/Outer leg lifts X 8-12 (each leg/each exercise)
Mountain Climbers X 30 seconds
Side Plank with Hip Raises X 12 (each side)
Pushups X 10
Plank Jacks X 10 (“jack” feet apart)
Incline Plane (reverse pushup) X 4 hold each 20 seconds
Bicycle Crunches X 15 each side

Repeat X 3

Get Sweaty!!

Protein Perplexity

You know protein is an important component to building a healthy body and that you need it for your bones and muscles.  But, how much protein should you eat everyday? It can be confusing to make sure you are getting enough to fuel your body and provide it adequate nutrition.

According to WebMD, daily protein requirements are:

Babies need about 10 grams a day.Teenage boys need up to 52 grams a day.Teenage girls need 46 grams a day.Adult men need about 56 grams a day.Adult women need about 46 grams a day (71 grams if pregnant or breastfeeding)

Basically, you should get at least 10% of your daily caloric intake, but not more than 35%, from protein, according to the Institute of Medicine.  Ok, but why is protein measured in ounces or pounds at the store and the requirements listed in grams? Break out the calculator!

According to Tufts University Journal, here are what the ratio of the daily requirements and measurements of protein look like on your plate:

1 cup milk = 8 grams
3 ounces skinless chicken breast = 27 grams
2 tablespoons peanut butter = 8 grams
1 ounce almonds (about 23 nuts) = 6 grams
3 ounces canned tuna in water = 20 grams
¾ cup baked beans = 10 grams
2 cups cooked brown rice = 10 grams

There are also different types of protein sources, plant-based (incomplete) and animal-based (complete).  Complete protein sources provide all of the essential amino acids while incomplete proteins do not.  Combining sources of incomplete proteins, like rice and beans, complete the amino acid chain.

The combination is sometimes called a complementary protein source.  It is a good idea to eat complimentary protein sources within the same day, but it is no longer thought to be necessary to consume them within the same meal.  Your body knows what to do with it even if you ate beans for lunch and rice for dessert!

Now you know!

Treadmill Interval Workout

treadmillinterval

 

Short on time, but still want to torch some fat?  Try this sprint interval treadmill workout.  It will only take you about 20 minutes!

Warmup: 3 minutes walking at 3.0

1 minute SPRINT at 6.0
1 minute walk at 3.5
1 minute SPRINT at 6.5
1 minute walk at 3.5
1 minute SPRINT at 7.0
1 minute walk at 3.5
1 minute SPRINT at 7.5
1 minute walk at 3.5
1 minute SPRINT at 8.0
1 minute walk at 3.5
1 minute SPRINT at 8.5
1 minute walk at 3.5
1 minute SPRINT at 9.0
1 minute walk at 3.5
1 minute SPRINT at 9.5
2 minute walk at 3.0

DONE!!

Injured or Opportunity?

Injured or Opportunity?
–Making the most of rehabilitation

Have your regular workouts recently been sidelined by an injury? If you workout on a regular basis, you know occasionally it happens. It’s that quick turn in boot camp class where your knee gives-way, the ache in your heel after your evening run, the shoulder that you thought you may have slept on wrong, when in fact you probably increased your bench press weight a little too soon. Eventually, we all will experience some degree of injury that interrupts our workouts.

This type of set back can be frustrating…or maybe not. Depending on the injury, and your healthcare professional’s recommendations, it could be an opportunity in disguise.
Here are some suggestions on how to modify your workouts and safely stay active while recovering from an injury:

• If you are limited by a foot, ankle or knee injury perhaps you can work on flexibility or strengthening the upper body and core. Trying Yoga or a modified weight workout using stability balls, resistance bands or dumbbells may help you stay on track with your workouts. Options for cardio workouts might be swimming, upright cycling, rowing or an upper body ergometer, if available.

• Shoulder or wrist injuries or surgery can be limiting for the upper body, but the lower body and core can become a prime focus for your workouts. Perhaps consider intervals of varying paces for walking, stair climbing or hands-free cycling and elliptical workouts. Strength training the lower body can include options such as body weight resistance exercises like walking lunges and squats.

At Fiteeza.com you can hire a Trainer or Instructor to design and demonstrate a personalized and challenging workout plan while recovering. A Fiteeza Trainer or Instructor can also assist you in adjusting your fitness goals and focusing on your abilities. At Fiteeza.com, we believe your body is worth the investment!

Yoga Burnout

Feel powerful and strong as you build heat in the muscles moving through these yoga poses.  Try to get through two or three circuits of the workout.

Chair Pose Kick Backs Alt. R/L Legs
Chair Pose W/ Heel Raises X4 each leg

yogaburnchairlegbackyogaburnchair

 

 

 

 

 

 

Reverse Side Angle into
Genie (Hands Together) X4 each side

yogaburnsideangle

 yogaburngenie

 

 

 

 

 

 

Warrior III
Standing Crescent Lunge X6 each leg

yogaburnwarrior3 yogaburnstandingcreslunge

 

 

 

 

 

 

Camel – Arms Up/Down
Windmill – L/R X6 each pose

yogaburncamelup yogaburnwindmill

 

 

 

 

 

 

 

Boat Pose
Bridge Pose Alt. X 6

yogaburnboat Yogaburnbridge

 

 

 

 

 

 

 

Downward Dog into Upward Dog X6

 

yogaburndownwardog yogaburnupdwardog

 

 

 

 

 

 

 

 

Namaste

Fish for dinner?

We all know we should eat more fish for the healthy fats and protein benefits, right?  But, what if you don’t like it that much or you have tried to prepare fish at home before and it was just not that tasty.  Here is a fast and simple fish recipe to try.  If you like garlic, italian herbed breadcrumbs and tomatoes, you are in for a delicious dinner.

Fish Oreganata  (serves 2 to 4)

1 to 2 pounds of white, flakey fish (Sole, Flounder, Tilapia, Haddock)
2 Tbsp. Olive Oil
4 to 6 cloves of garlic, chopped
1 to 2 cups of diced tomatoes
1/2 to 1 cup Italian breadcrumbs

Rinse and dry fish then place on a cookie sheet lined with foil (for easier clean up!).  You may want to add fresh ground pepper and/or powdered garlic to the fish.  In a medium sized skillet, heat the olive oil on medium for about 2 minutes and then add the chopped garlic.  Stir occasionally and sauté until the garlic start to brown.  Add the tomatoes to garlic and olive oil and stir occasionally until the tomatoes begin to break down, about 5 minutes.  Remove the pan from heat and stir in the breadcrumbs.  The mixture should form a sort of paste consistency so that you can spread it over the fish.  Once the tomato mixture is on the fish, bake at 375 degrees for 20 to 30 minutes, until the fish is thoroughly cooked.  At this point, you can serve it or stick it under the broiler for 5 minutes or less to really brown the breadcrumb mixture.  Serve over brown rice or quinoa with broccoli or a side salad.  Enjoy!

Note: I have used this recipe with other fish, including salmon and it is a family favorite.  I have also experimented with Panko breadcrumbs which add a little more crunchiness.

fish