If you’re coaching a bootcamp class, then you are taking part in one of the more popular trends in fitness today.
Meeting outside allows you to take advantage of the challenges of the elements while allowing your clients to work out in the fresh air. Combining cardiovascular and resistance training in one workout helps your clients maximize their caloric burn while achieving gains that neither sustained cardio nor a workout using weights alone can provide. Unfortunately, there are some times when you will not be able to meet your class outside. Perhaps the weather has turned icy, or a series of thunderstorms have rolled into the area, and you don’t want to risk the danger of lightning and/or high winds.
When this happens, there is no reason for your clients to miss a workout, even if they have to stay home. This article contains some tips to help you motivate your clients to get workouts in, even when the class can’t meet as it usually does.
Set up an online motivational plan
Websites such as MyFitness.com or dailymile.com allow you and your class to track the exercises that you do. Setting up a private challenge group that is only open to your clients allows you to create a place for them to track their own progress and see the workouts that their classmates are doing as well. Seeing how they progress over time will motivate them to continue to seek gains. Each time they complete a workout, either with your group or on their own, they enter the information into the website. These sites send out a weekly report of activity, so that your clients have a running journal of their fitness activities that is easy to maintain.
Prepare your class with a Plan B
It’s easier than you think to find an indoor space that serves as a backup meeting place when the weather is simply too bad for your group to meet outdoors. If you have a relationship with a church that has a recreation space, or even a large meeting space that is not a dedicated worship area, or with a local recreation center, you can arrange to have your clients meet there for training sessions during inclement weather. Especially with a recreation center, this may require you to pay a fee for the use of the space, but if you plan this into your budget for your personal training business, it doesn’t have to interfere with your profits. This way, you can still do a routine similar to what you had planned without the pounding of rain or the chill of temperatures that have fallen below freezing.
Prepare a set of online videos
You don’t have to create videos along the line of the Insanity workouts or other video workout series. All you have to do with the video is create a guide that your clients can use to complete a workout when the weather isn’t cooperating with you. YouTube is a perfect tool for this. In your video, describe the series of exercises in the workouts, demonstrating any moves that need special attention when it comes to form. If you want to film a workout that your group does and use that as your video, your client will have something to follow. At the end of the workout, encourage your clients to register their workout online, like on facebook, so it joins their other workouts as a sign of their progress.
In any event, your client should be able to use the video to complete a workout similar to what you had planned, but with exercises that permit completion in the limited space of a living room or bedroom.
Provide a low-tech alternative to the videos
If your exercise routine takes your client through a series of calisthenics, such as planks, jumping jacks, resistance band exercise, and cardio intervals, sometimes a handout can be easier to use than a video. If your client knows the proper form for all of the moves, then following a handout allows your client to move at his own pace if he is exercising alone. Also, there may be times when your client is traveling and has no Internet connection. Having a written fitness workout idea plan allows him to complete in in any setting. The more flexible your workout plans are, particularly the plans for clients who cannot attend workouts for any reason, the more likely your clients are to complete them and continue on the path to fitness instead of falling behind.
People don’t make eye contact as much anymore.
Their heads are down, peering into their smart phones as they go about their day. They’re like zombies. Too busy in their own world to be interacting in yours.
They don’t seem to be having fun or getting much enjoyment out of life. One way to add fun and enjoyment to their lives is to introduce them to Fitness Games. You’ll immediately notice a boost in motivation and enthusiasm. They’ll relearn teamwork. They’ll relearn interaction.
It seems to me that if you can make fitness fun, then most of the “work” is done. In my bootcamp world, fun doesn’t mean that my clients are just standing around, cracking jokes and doing a few hula hoops. No, to me it means you implement fun from the start, in the warm ups, in the dynamic warm ups, maybe in the workout and definitely during the end of the class.
I just finished my workout for today. I did the Crossfit workout called, Fight Gone Bad. My version went like this:
3 Rounds, 5 stations, 60 seconds at each station, 60 second rest, after each round (5 stations = 1 round). The exercises were:
Box Jumps 24″
Barbell Push Press 95lbs
Medicine Ball Slams
Kettlebell Squat With High Pull
My “score” was 256 points.
At the end of the workout, I was wiped out, my heart rate was screaming. Once my heart rate got down to around 90 BPM, I was ready for the next activity. This is a great time to implement fitness games into the workout. You’re already toast, but you still have enough energy to finish up the workout and play something fun. Here’s a game that you can try with your clients. All it requires is a deck of cards for each team and a bowl (or something similar).
This game can be played with a regular deck of cards. The goal is for each team to get the most points. Each team has one bowl about 6 feet in front of them. You can split the group up into teams of 3 players in order to avoid chaos by using just one bowl.
Shuffle the cards and deal the deck evenly among the players on each team. Now try and flick the cards into the bowl. After your cards are all thrown, count your points. The team with the most points wins (count the points on the cards or just the total number of cards). Each team must do the exercises that they missed. The exercise that you choose is up to you. Do up to 10 reps per exercise so if you have 40 cards that didn’t make it into the bowl, you would do a total of 400 reps. Use your creativity as to how you want to go about doing the 400 reps of various exercises. Make it a race to see which team finishes their exercises first. This game has a built in rest period while throwing the cards – a great way to recover after a workout.
By the way, this game (the original version) comes from a product called Strength Stack 52.
Here’s the video explaining more:
And here’s the kickstarter project for this product -> http://www.kickstarter.com/projects/1172471035/strength-stack-52-playing-cards-the-game-of-fit?ref=live
For more fun fitness games like this, check out Bootcamp Fitness Games!
P.S. The suspension trainer is a great tool for bootcamp training. It’s portable, light and has tons of uses. You can see my review of the product and grab it for only $27 (regularly $47). The special sale is over in less than 10 hours -> Suspension Revolution!
Every once in a while, it’s a good idea to freshen up your website. If you’re looking for an easy alternative to WordPress, then you might check out Wix. For only $8.25 a month, which includes hosting, you can use Wix and choose from hundreds of different themes. If you offer personal training or a group classes here are a couple of nice looking fitness themes to choose from (there are others, too).
Wix is a basic drop and drag process. You don’t need to know coding, scripting, html, etc. It’s nearly an automatic website builder which leaves you more time to do the things you really need to be doing like taking care of your clients.
If you’re just looking for a static business card type of site, you can’t go wrong with Wix. There are upgrade options if you want to add a secure shopping cart, etc. I’m actually playing around with the idea of updating my personal training website to one of the Wix templates just because I don’t do much blogging or updating on my bootcamp fitness/personal training website. And for a little over $8.00 a month, it’s hard to beat for such great looking templates.
Here’s a youtube video showing you how easy it is to work with Wix.
So since we’re near the end of the year, it may be time to freshen up certain aspects of your fitness business. And if you haven’t had time to look into the various options out there, I hope you find this post useful.
P.S. I’m working on updating this website theme, “Fitness Workout Ideas”, to a more robust, magazine type of theme. If you see that the site is down, it’s probably because I’m doing some updating.
If you’re stumped about what to give your friends and loved ones for the holidays,
why not consider a present related to fitness?
Just for fun, why not add a few fitness gifts to your own wish list this holiday
season? After all, who doesn’t want to look or perform better?
Here are my top gift ideas for the fitness enthusiasts on your list:
1. A Foam Roller
If you happen to be like the majority of people, you are glued to your desk most of
the day. And when you actually do have time to work out, all you usually can fit in
is the workout itself. In today’s fast paced world, who really has the time to stretch daily?
A foam roller is useful at this point. This self-massage tool is remarkable and it greatly
helps to avoid injury along with also improving performance. It’s optimal to have five
minutes after workouts to help speed up the healing of very small tears in muscle tissue
that can result from a strenuous workout. Foam rollers can rapidly start the recovery process.
And a foam rolling session feels great!
Plus, a foam roller both kneads out and lengthens your muscles and connective tissues thus
alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders,
and elbows. If you’re going to get a foam roller, get a good one. The really inexpensive
versions have a habit of wearing out and turning into limp noodles within a few months. The
brand that I prefer is the Rumble Roller, I use them often and I stand behind it! Check Amazon or Rogue Fitness.
2.) Resistance Bands
Resistance bands are far and away the most simple, handy, and least costly choice of gear in
the fitness equipment arena. They allow you to do quick and effective workouts no matter where
you are. Traveling professionals do well to use bands as a lightweight training tool for workouts
on the road because the bands can easily fit in very small bags. Bands are useful too, for stay at
home Moms (or Dads) who would like to work out in the comfort of their own home. For a bit of added
variety to your weight training, try bands, which need no set up, are joint friendly and they’re
fun to use.
Find them at your local sporting goods store, Rogue Fitness or Amazon. Speaking of which…
3.) Gift Card!
It doesn’t get much better than a gift from your local sporting goods store for YOU or the weekend warrior
on your list. Amazon, Starbucks, Rogue Fitness are also great choices. It’s never a bad idea to opt for a gift card in this case since everyone has their own tastes, especially in terms of fashion sizes and styles.
Since everyone has to eat, consider giving 7 days of healthy food from an organic grocer like Whole
Foods to a friend or loved one instead of throwing away money at an overpriced restaurant. Years ago,
I had the impression that Whole Foods was some elitist store for wealthy folks or hippies. Boy was I
mistaken. I shop there somewhat regularly these days, particularly when buying produce to avoid foods
that are typically loaded with hormones and/or pesticides. The key is to plan ahead and stay on a budget.
I aim for $20 on fruits and veggies, $10 on miscellaneous items and spend $50 bucks on protein.
My boot campers hear me mention this one a lot. Most of us are busy and stressed during the holiday season and nothing eases the tension like a good massage. This gift is as close to being a can’t miss idea as they get, unless it’s for a person who can’t stand being touched! It feels good to indulge once in a while,
and while the foam roller I mentioned above can do great things for most of your body, nothing can relieve
stress in your upper back, neck and head like a highly trained massage therapist!
I’ve overcome many nagging minor injuries with just one or two massages. If it feels good, do it.
There you go, there’s my top 5 Holiday Fitness Gifts for 2013!