Exercises for Strong Clients – Swimming and more...



Exercises for Strong Clients – Swimming

Many of us have clients that are currently training for triathlons. Of course we want to help them get and stay strong for each of the three portions of the race; swim, bike & run. Today I am going to share my top 4 exercises that can help swimmers stay strong and feel great in the water.

Most of us….and our clients probably learned how to swim when we were
younger and yet, most adults find it an incredibly challenging activity. So, remind your clients that if their bodies aren’t conditioned for swimming, their shoulders and low back may take a beating.

Here are a few exercises you can work on with your clients to help them prepare their bodies for swimming.

 

Anterior and Posterior Arm Lifts: 

Lreverseflybie on a bench holding light handweights (2-5 pounds).  Keeping your abdominals contracted and your chest slightly lifted, slowly raise the weights forward until they are horizontal with your body.  Then return to the starting position and press weights backwards.  Keep your arms only slightly bent during the entire range of motion so the motion comes from the shoulder joint not the elbow. Repeat 8-20 times.

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Rear Leg Lifts:

reversebackextensionLie on your stomach with your legs straight and your head in a comfortable position.  Slowly lift both legs off the floor – focus on lengthening and reaching the legs rather than how high you can lift.  Keep your abdominals tight and contract your buttock muscle.  Pause and then return to the starting position.  Repeat 8-20 reps.

Opposite Arm and Leg Lift:

oppositearmlegliftbLie on your stomach and place your hands on the floor in front of you.  Keeping your abdominals tight slowly lift one leg and the opposite arm off the floor.  Focus on lengthening, reaching and stretching your body instead of how high you can lift. Once you’ve got the technique, increase your speed and flutter your arms and legs quickly.  Repeat for 30-90 seconds.


Trunk Stretch
:

PillowarchesLie on your back over a few pillows positioned at the height of your shoulder blades. Position your arms overhead and just allow your body to stretch over the pillows.  This is a great stretch to lengthen your swimming muscles.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineHey 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.  

      
 

Exercises for Strong Clients – Golfing

As fitness professionals we see clients who need sport specific training to keep them strong and injury free. In many parts of the country golfers are starting to hit the course this time of year. Arm your golfing clients with the exercises that will keep them golfing all season.

I have found that golfers, in particular, love their sport so much they spend a lot of hours and money on the golf courses attempting to perfect their swing, fine-tune their skills and lower their score. But…

…..very few gung-go golfers spend any time on improving their basic physical conditioning which ultimately, will improve their overall golf game. 

The reality is the golf swing is a very complex, explosive and unnatural movement placing significant stresses and torque on the body parts involved. Because of the nature of the sport, golfers are at a high risk for developing overuse injuries to the muscles, tendons, ligaments and joint structures particularly in the low back, hip and shoulder areas.  Professional golfers are injured on average twice a year and amateur golfers once a year, with the most common injury sites being the wrist (27%), back (24%), elbow (23%), shoulder (8%) and knee (7%). Most of these injuries are the result of the repetitive nature of practice swings, combined with a poor warm-up and weak trunk, shoulder and wrist muscles. The stronger, better-conditioned golfer will be less susceptible to injury and will recover more quickly after an injury. That’s where you come in! A good golf conditioning program will incorporate balance exercises, full body rotational movements and a stretching program that increases a golfer’s ability to rotate at the spine.

Try these exercises with your golfer clients!

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Lunge with Ball Rotation: lunged

Start standing with your feet together and holding a medicine ball. Slowly lunge forwards until your front knee is positioned over your foot and is at a 90-degree angle. As you lunge forwards, rotate the medicine ball to same side of the front leg. Keep your abdominals contracted throughout the entire repetition. Return to the starting position. Alternate legs performing 13-20 reps each side.

Tube Trunk Rotation:

Torso rotationsWrap a tube around a pole at about mid-thigh height. Stand sideways to the pole holding the tube in both hands standing far enough from the pole so there is tension on the tube. Keep your abdominals contracted and slowly pull the tube across your body in an upward motion as your trunk rotates outwards. Perform 13-20 reps each side.

Rotationary V-sits: 

vsitrotation2_1Start by sitting completely upright. Then recline back a few inches while maintaining a good postural position supporting your body weight on your sitting bones while keeping your chest out, shoulders back and abdominals contracted. Holding this position slowly rotate your elbows side to side. Perform for 5x each side, take a break and then repeat. To make this exercise more challenging, hold onto a medicine ball.

Hip and Back Stretch: 

stretch yoga strap cLie on the floor on your back. Lift your left leg straight up and wrap a stretching strap around the foot. Holding the strap in your leg arm, cross the leg over your body towards the floor so that the left foot almost touches the right hand that is resting on the floor. Hold for a minimum of 30 seconds. If this stretch is too aggressive, bend the knees. Repeat on the other side.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineHey 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.  

 

      
 

Appreciate Women Clients!

mothers day specials
Mother’s Day is just around the corner. Plan special activities, events, classes etc to celebrate women! Here are some ideas for you:

  • Host a Mother/Daughter class ie Dance, Yoga, Kickboxing…
  • Organize a Mother’s Day Bootcamp
  • Organize a fundraiser with the beneficiary being an important woman’s cause
  • Hold a Woman’s Health seminar
  • Bring in a massage therapist for the day to give your female clients free mini-massage sessions
  • Give each gal at your studio a flower or inspirational poem
  • Offer Gift Certificates, specials, promotional offers etc.

These events don’t have to require a lot of planning time, energy or money. Just do something special to show your female clients how much you love and appreciate them.

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We are running a month long women’s special this month that gives us something to promote this month with both current clients and potential new clients. DETAILS.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineHey 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.  

 

      
 

Client Motivation

DSC02765 - CopyI am sure your clients are like ours and are wanting to get in great shape fast with summer approaching quickly! This is a great time of year to launch a Weight Loss Challenge. If you don’t have time to launch a Weight Loss Challenge right now….save this info for a different time of year or for next year!

What you can do is give your clients a little motivation to help them reach their goals over the next month or so! Here is an article I recently wrote for our clients. Go ahead and share it with yours…

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In the colder climates, it is common over the winter months to gain a little weight. The days are shorter, it’s cold outside and we just don’t get as much activity and access to local healthy fruits and vegetables. It’s one of the reasons that many fitness clubs and training studios usually launch some type of Spring Weight loss, Cleanse or Makeover Challenge. At our studio, we have many clients that use our annual Spring Makeover Challenge to help shed that extra winter layer. Each of our trainers have teams and we all compete against each other to see who can ramp it up the most and achieve the best results.

There’s nothing like a friendly competition and peer pressure to get you to do what you need to do to reach your goals.

Although the principles to fat loss and healthy living are pretty simple, there can be many different approaches that can produce great results.

The key is finding the program that works best for you that allows you to adhere to the program.

But there are typically a few key principles that would be consistent with any type of program and if you focused on these, you would experience some pretty fantastic results.

Exercise – Move That body!

  • Exercise aerobically 3-6 days each week for 20-60 minutes each session at various levels of intensity. Sometimes go hard and fast (1-2x/week), other times moderate intensity and duration (1-2x/week) and other times long and slow (1-2/week). Activities like walking, jogging, cycling, swimming, rowing, hiking, stair-climbing, or Group classes will do the trick.
  • Incorporate strength and muscle workouts a minimum of two times per week. One set of 8-15 reps of a variety of exercises for 20-60 minutes is perfect! Movements like squats, lunges, step ups, burpees, pushups, pullups, core conditioning and other functional strength moves are great.
  • Mobility & FlexibilityFinish each workout with some release and lengthening to assure we maintain our mobility and flexibility and help to prevent getting injured which can put a damper on our progress.

Nutrition – Eat Like a Champion!

  • Drink 10—8 ounce glasses of water each day.  Drink water before and with each meal and snack
  • Eat 8-10 vegetable and fruit servings each day. Go local and organic as much as you can.
  • Eat a balanced diet that is high in fiber content. Every macro-nutrient is critical including protein, carbs and fats. They all play an important role in optimal conditioning.
  • Plan your meals so that you eat smaller portions more regularly throughout the day.  Portion control is critical to a makeover challenge Try to eat every 3 hours.
  • Avoid eating anything high in fat or calories 3 hours before bedtime.
  • Eliminate any unhealthy temptations from your environment (work, home, car) and replace with healthy alternatives that make adhering to a nutrition plan easier.
  • Grocery shop at least once per week to stock up on healthy choices and fresh fruits and veggies and take the time to prep your meals for the week.

Lifestyle – Set Yourself Up for Success!

  • Maintain a more active daily lifestyle. Move your body as much as you can in addition to your exercise program. The International Journal of Obesity released a statistic that reported we expend an average of 500-800 fewer calories than we did a few decades ago because of our more sedentary lifestyle. If you start moving more in your life, then you won’t have to spend hours in the gym every week! Consciously choose the more active option whenever you can!
  • Get enough sleep (7-8 hours per night).  Sleep is when your body recovers and repairs.  If you do not sleep enough, you will not be prepared for each workout session and you will not function optimally. Plus research suggests that a lack of sleep triggers appetite and fat gain.
  • Control and manage your stress levels. Identify your stresses. Outline methods that help you to reduce your stress and practice them regularly. Stress is also linked to increased appetite and weight gain.
  • Complete an online (or paper) Activity and Nutrition logs every day and submit to someone to review (a trainer, a nutritionist, a friend)
  • Do a Daily or Weekly weigh-in and monthly measurements to help to monitor your progress. It helps to hold you accountable.

Enrolling in a local Spring Makeover Challenge or even starting a competition among friends, family or co-workers can really help you commit to doing what you probably already know you need to be doing. Alright, let’s commit to get fit! (this is where you want to include your facility information, information about how to sign up for small group training etc.!)

Yours in health, fitness & business,
Sherri McMillan

SchwinnTHERE IS STILL TIME to register!
Join us  for a Schwinn Cycling Instructor Certification – MPower with Watts
EARN 1.20 ACE CEC’s, 08 NASM CEC’s AND 8.00 AFAA CEU’s!
Sunday May 1st @ 8am. Register soon! Space is limited.

 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineHey 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.  

      
 

Employee of The Month

10487204_10152079812461946_5027197056409213767_nPersonal trainers, group exercises instructors, CSRs and pretty much all humans like to be recognized when they work hard and do great things! At Northwest Personal Training our Fitness & Training Director selects one of our employees to be the “Employee of The Month.” Here’s what we do:

  • Choosing the Employee of the Month is included in our yearly marketing plan and is something that our Fitness & Training Director puts in her calendar to do the last week of each month (for the next month’s Employee of the Month)
  • The Fitness & Training Director sends out an email to the entire team letting everyone know who the Employee of the Month is and why.
  • We give the Employee of The Month one of the most sought after and priceless things we have here at Northwest Personal Training….the BEST PARKING SPOT! :) – it may seem like a small thing, but at our studio it is a big deal because our employee parking is pretty far away.


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Right up here!

 

Keep in mind that once you start the Employee of The Month program you should continue it at least through the current year. So be committed. Also, make sure to truly pick out the star of the previous month. Who did something above and beyond? Who received great praise from a client? That way you have a specific action you can call out in the email announcement along with text on how wonderful the Employee of The Month is as a person. Finally, choose a “gift” that is sought after or appreciated at your facility. Whether that be a parking spot, a bigger locker, breakfast with the boss or a “day off pass.”

Sometimes running programs like this seems like too much work and nobody cares about them anyway, but if you do it right your trainers will love it and love working for you!

Yours in health, fitness & business,
Sherri McMillan

SchwinnJoin us  for a Schwinn Cycling Instructor Certification – MPowerTM with Watts
EARN 1.20 ACE CEC’s, 08 NASM CEC’s AND 8.00 AFAA CEU’s!
Sunday May 1st @ 8am. Register soon! Space is limited.

 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 How to Gather Email Leads OnlineHey 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.  

      
 
 
 
   
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