I recently came across this quote…. “Self-care is not selfish. You cannot serve from an empty vessel.” …and I shared it with my team to remind them of how important it is to take care of yourself. It is the only way we can give our ...

Take Care of Yourself – It is Your Job! and more...



Take Care of Yourself – It is Your Job!

sherri-columbia-riverI recently came across this quote….

“Self-care is not selfish. You cannot serve from an empty vessel.”

…and I shared it with my team to remind them of how important it is to take care of yourself. It is the only way we can give our clients what they need to succeed and what WE need to succeed.

Here is the email I sent to my team. Maybe you could share it with your team or your co-workers?

Hey team,

This quote made me think of all of us.  It’s so important that we are all taking care of ourselves…exercising, eating well, getting enough sleep, managing our stressors…

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.
Don’t miss it!

In order to inspire others, we have to be striving for our personal bests also…otherwise it’s not authentic and it will shine through as phony.

So get that workout in. Just do it! Everyday move your body.

Instead of focusing on what you shouldn’t be eating, instead focus on which nutrients and foods you need to put in your body to perform like a champion.

Get 7 hours sleep each night.

And guess what, as you reach for your best and let your light shine, you will inspire people to go for their dreams and goals and give them permission to let their light shine brightly too.

People are inspired by others living life to the fullest. That’s the way inspiration works!

You are beacons of hope!  Be Bright and Inspire Strong!”

Yours in health & fitness,
Sherri McMillan

Registration is now OPEN for the
2016 Fall Fitness & Training Forum
Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level and get a tax write off for your 2016 tax return! 

      

Why Clients Need to Train With You!

Need some info to send to your clients that will interest them and motivate them to work with you? Try sending them this article I just wrote for our local paper. Remind clients of all the multiple reasons muscle conditioning is critical. Share with potential clients as well….

muscle-class-sherri“As we get older, we tend to lose muscle – approximately 7 pounds of lean tissue per decade with this loss accelerating after the age of 40.

As a result, our strength and endurance is reduced, our metabolism drops resulting in weight gain, our bone density is lowered, our posture and alignment deteriorates, our balance falters, and we experience an increase in general aches and pains. So it is ABSOLUTELY CRITICAL that we do whatever we can to maintain our muscle tissue by participating in muscle conditioning exercise at least 2 to 3 days per week.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.
Don’t miss it!

Many physiologists and researchers are deeming Muscle Conditioning to be the true Fountain of Youth – the magic “pill” to reverse or prevent a significant portion of the aging process.  Many of the changes people experience as they age are due to a loss in muscle mass due to inactivity…not just aging itself!  So if we can maintain a significant amount of muscle tissue as we age, we can expect to age much more slowly.

Here’s a list of some of the research and benefits of strength training:

 

  1. Increased strength between 7.5-226.7% – that’s a huge increase!
  2. Increase lean tissue weight by 3 pounds after 8 weeks of strength exercise.  Now remember that each pound of muscle you have on your body will burn an additional 30-40 calories every day. This definitely raises your metabolic rate – in fact, by 7%. So if you gain 3-4 pounds of muscle this equates to 90-160 extra calories you’ll be burning every day just by having more muscle on your body. This makes it so much easier to maintain your body weight and keep your body fat levels at a minimum.
  3. Lose 4 pounds of fat weight after 3 months of strength exercise, while eating 15% more calories.
  4. Increase bone mineral density after 4 months of strength exercise (important for reducing risk for Osteoporosis). In one study, it was found that women over the age of 40 who strength trained not only didn’t lose bone mass but they experienced a 1% gain in bone mass.
  5. Improved posture – most postural problems can be treated by following a structured muscle conditioning program that strengthens weak muscles
  6. Increase glucose uptake 23% after 4 months of strength exercise (important for reducing risk for developing diabetes).
  7. Increase gastro-intestinal transit time 56% after 3 months of strength exercise (important for reducing risks for colon cancer).
  8. Reduce blood pressure after 2 months of strength exercise.
  9. Improve blood lipid levels after strength training (Important for those with high cholesterol).
  10. Reduce low back pain after 10 weeks of specific strength exercise.
  11. Reduce arthritic pain after strength training. One study reported a 59% decrease in joint pain.
  12. Increased walking speed by 48%
  13. Increased climbing power by 28%
  14. Decreased risk of falling. One study of women over the age of 40 found that sedentary subjects experienced an 8% decline in balance while those women who strength trained, demonstrated a 14% improvement in balance scores.

On top of all these benefits, muscle looks good and it improves your posture so that you hold yourself better and with more confidence. You’ll move with better strength, balance, coordination and agility and your performance in your recreational pursuits will be enhanced significantly. Remember, strong is the new SEXY!”

Yours in Health, Fitness & Business,
Sherri McMillan

Registration is now OPEN for the
2016 Fall Fitness & Training Forum
Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

 

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level and get a tax write off for your 2016 tax return! 

      

Personal Training Client Performance Assessments

personal_trainer_with_clientWe require our trainers to conduct performance assessments with their clients three times per year. The months that these performance assessments will take place are listed in our yearly marketing plan that we share with our staff at the beginning of each year. Our personal training manager sends out reminders to our personal trainers explaining that they need to do performance assessments with their clients during that month.

Below you will find a copy of the form that is either already in a client’s folder or will be placed in their folder. If previous performance assessments have been conducted clients can see their progress. The first time conducting a performance assessment with a client provides a baseline to work from.

Clients don’t always love doing performance assessments and trainers don’t always love conducting them, but in the end your clients are working with you because they want to SEE RESULTS! They many see results by looking in the mirror, but seeing evidence on paper is powerful too.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.
Don’t miss it!

Keep up on your performance assessments. They may not be sexy, but the results clients see keep them motivated and that helps you keep clients!

performance-assessment

Yours in Health, Fitness & Business,
Sherri McMillan

Registration is now OPEN for the
2016 Fall Fitness & Training Forum
Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

 

NOW IS THE TIME TO TAKE YOUR FITNESS BUSINESS TO THE NEXT LEVEL, AND WRITE IT OFF ON YOUR 2016 TAX RETURN!

BOPTbooklets2 225x300 Thanks To You

Did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

Buy now and catapult your PT business to a new level and get a tax write off for your 2016 tax return! 

      

Practicing Yoga Without Discomfort

Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!

“I really love Yoga but it kills my wrists.  Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream!  What am I doing wrong?”  G.D. Vancouver WA

Here is what I told my client:

“Surprisingly, you’re not alone!

Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.

Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.

Don’t forget to sign up to automatically receive my latest blog post in your inbox!
Right at the top of the page.

Conditioning

childsposeWhen first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited.  While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths.  It’s extremely important that you listen to your body and remember this – you know your body better than anyone.  There’s a big difference between challenging yourself and pushing past your current limits.  Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose.  It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists.  When you’re ready, you can join in again.  After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.

Weight & Height

plankdowndogcobraIf your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints.  For example, for Plank, perform the pose from your knees versus your toes.  For Downward Dog, bend your knees more.  For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.

Joint Structure

Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.

Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.

Yours in health, fitness & business,
Sherri McMillan

Registration is now OPEN for the
2016 Fall Fitness & Training Forum
Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

      

Send Your Clients This 10 Min Workout!

Summer is starting to wind down and many kids are either back in school or will be very soon… but it’s still super busy as many of our clients are shopping for school supplies and clothes, filling out school forms and trying to get in a little more fun before the summer is over!

Encourage your clients to get at least some exercise in if the don’t have time to see you this week.

Send them this 10 min quickfix workout to remind them that you are thinking of them!  Tell your clients that something is always better than nothing and if you work it, 10 minutes can be an amazing workout!

“Complete each of the following 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down and feel free to take breaks if you can’t make it one minute without stopping. Never sacrifice quality for quantity!

Don’t forget to sign up to automatically receive my latest blog post in your inbox!
Right at the top of the page.

10 Minute QuickFix Workout:

Warmup first.

FullSizeRender 8FullSizeRender 7“Rectangle Drill”

Place 4 cones or mark 4 corners with tape in the shape of a rectangle or square with each cone about 15 feet apart from each other.  Start at one corner and sprint to the top of the square.  Then shuffle across the top of the square.  Then back-shuffle.  Then laterally shuffle back to the start.  Do this 30 seconds one way and 30 seconds the other way.

 

FullSizeRender 5FullSizeRender 6One Leg to Push-up

Stand on one leg. Slowly reach down towards the floor and crawl your hands forward until you are in a push-up position. Complete a push-up keeping the foot lifted (if needed, drop to both knees to complete the push-up). Then slowly crawl your hands back towards your feet and slowly push away from the floor back to the starting position staying on one leg if possible. Keep your core strong throughout the entire exercise. Switch legs and do it again. Complete for 1 minute alternating legs.

FullSizeRenderBridge

Lie on your back with your knees bent and feet flat on the floor.  Tighten your abdominal and buttock muscles and slowly lift your buttocks off the floor until your body weight is resting on the top of your shoulder blades and your knees and shoulders are in a straight line.  Keep your hips square to the ceiling. Try to avoid letting your pelvis rotate. Hold this position for a few seconds and then slowly release down. Continue for one minute.

30 second recovery and then complete 2 more times for 10 minutes total full body workout!”

This is a great one to send to your clients to try when they can’t see you, but you can also try this exercises during sessions with your clients!

Yours in health, fitness and business
Sherri McMillan

Registration is now OPEN for the
2016 Fall Fitness & Training Forum
Sunday Nov 6th – 1 Day Fit Pro Event – Portland, OR

 

 

Choose from TONS of different sessions.
Mingle with Pacific Northwest Fit Pros.
Lunch included.
No high travel fees.
New, relevant & immediately usable info.
0.8 ACE, NASM & NSCA CECs/CEUs

 

BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineDid you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?! You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees. A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

      
   
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