Send Your Clients This 10 Min Workout! and more...



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.  

      

Conduct On-Floor Trainer Evaluations That Keep Trainers Motivated

I recently published an article with PTontheNet that I want to share with you!

DSC02801

 

Learn how to conduct on-floor trainer evaluations that keep trainers motivated. Share with your team. Try it at your facility. Your trainers, your clients and your bottom line will thank you.

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 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.  

      

Equipment Free Outdoor Workout

Need more exercises to try with your clients outdoors this summer and fall? Try adding these three exercises to your equipment free outdoor workouts with your clients.

10 Min No Equipment Outdoor Exercises – 1
10 Min No Equipment Outdoor Exercises – 2

Complete each of these 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!

These workouts will provide you with a number of full body workouts that can be extremely effective when done consistently.

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:

Warm-up First

449A0041

Sprint & Retreat

Sprint Forward 10 steps and then shuffle/retreat backwards to the starting point. Continue for one minute.

 

 

 

449A0059Wall Squat

Stand against a wall and then slide your hips down the wall until your knees are at a 90 degree angle with your feet positioned away from the wall so your knees are positioned above your feet. Hold for 1 minute.

 

 

Tricep Dip

449A0073449A0063Sit in a chair with your feet in front of you, hands positioned to the side of your hips and with your fingers pointing forward. Bring your hips forward of the seat, position your elbows over your wrist and then slowly bend your elbows as your hips lower and then extend your elbows as your hips raise. Continue for 1 minute. Keep your knees more bent to make it easier and more straight to make the exercise more difficult.

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

 

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.  

 

      

Another 10 Min Equipment Free Workout!

Last week I gave you a 10 min equipment free workout to share with your clients. It is nice to have a handful of these up your sleeves so here is another 10 min equipment free workout. There are no excuses for your busy clients to not get a workout in on the days they don’t work with you!

Remind them: 10 minutes is not even 1% of your day so do you think you could commit to that?!  If your health and fitness is important to you, you will make it happen!

Last week’s 10 min equipment free workout

 

Share this info with your clients: 

Complete each of these 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 warmup and cooldown and feel free to take breaks if you can’t make it one minute without stopping. Never sacrifice quality for quantity!

10 minutes full body, high intensity and you’ll be surprised at how effective this mini-workout can be! Follow along with this series and you’ll get a number of 10 minute QuickFix options so that you can mix it up and do a different set each time!

10 Minute QuickFix Workout

Warm-up first

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

449A9760449A9759Fast Ankle Touches

Quickly reach your hand towards the opposite ankle while lifting your ankle towards the opposite hand. Quickly alternate jumping and reaching for one minute or feel free to keep it low impact.

449A9771449A9765 (1)One Leg Dip and Reach

Stand on one leg and slowly reach your hand towards or touch the ground. Return to the starting position and add a jump at the end. Continue for 30 seconds on one leg and then switch sides. Maintain proper posture and keep your abdominal s contracted.

449A9775 copy449A9774449A9773Squat Hold to Push-up

Start in a deep squat position. Slowly walk your hands forward into a push-up position. Complete a push-up and then return to the starting squat position. Repeat and continue for 1 minute. Feel free to do your push-ups on knees or toes.

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

Yours in health, fitness & business,
Sherri McMillan

 

Schwinn

 

Interested in getting certified to teach Schwinn Indoor Cycling sessions? Join us at our Vancouver, WA studio for a
Schwinn Indoor Cycling Certification on Sunday Aug 14th

 

 

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.  

 

 

      

10 Min Equipment Free Workout

Are your clients giving you excuses about not being able to exercise this summer? Vacations, kids at home etc.? Give them this 10 min equipment free workout to do when they aren’t working with you. No more room for excuses!

Complete each of these 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. We can all commit to 10 minutes to focus on our health and fitness. And if you focus for 10 minutes, you’ll be surprised at what a fabulous workout it can be! Follow along with this series and you’ll get a number of 10 minute QuickFix options so that you can mix it up and do a different set each time!

10 Minute Equipment Free Workout:

Warmup first.

Skipping

jumpropeImagine you are holding a skipping rope and skip for 1 minute. Bonus if you complete with an actual skipping rope! Feel free to keep it low impact and instead of jumping, just walk your feet quickly on the spot while moving your arms as if you are holding a jump rope.

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

All Fours Knee Drops

kneedropkneedrops2Position yourself on your hands and knees with your hands underneath your shoulders and your knees under your hips. Keep your spine elongated and your core strong as you slowly lift and lower your knees a few inches. This can be a quad burner! Continue for 1 minute but feel free to take breaks as needed.

Breast Stroke

breaststrokeBreaststroke2breaststroke3Lie on your stomach and keep your abdominal muscles contracted throughout the entire exercise as you slowly lift your chest up off the floor while mimicking a breast stroke (reach forward with your arms and pull towards the side). Focus on elongating the spine versus lifting high and do not force your range of motion. Continue for 1 minute. Feel free to take breaks as needed or do just one arm at a time while supporting with the other arm.

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

Go ahead and share with your clients!

Yours in Health, Fitness & Business
Sherri McMillan

 

Schwinn

 

Interested in getting certified to teach Schwinn Indoor Cycling sessions? Join us at our Vancouver, WA studio for a
Schwinn Indoor Cycling Certification on Sunday Aug 14th

 

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.  

 

      
   
Email subscriptions powered by FeedBlitz, LLC, 365 Boston Post Rd, Suite 123, Sudbury, MA 01776, USA.