Personal Trainers 116
By now we all know that fun plays a big role in keeping our bootcampers motivated and enthusiastic. But before we jump right in here are several tips to consider when implementing bootcamp fitness games into our workouts.
- One of the most important ingredients to running a successful “general” fitness bootcamp is to keep an atmosphere where everyone feels comfortable with their own current level of fitness and ability. Nothing wrong with friendly competition just try to keep it fun and fair.
- Take safety precautions to prevent injuries and accidents. I heard a loud “pop” once during a routine warm up in my own bootcamp. Next I saw a lady writhing in pain on the ground as she had popped something in her ankle. As an instructor or coach, it’s important to be a “broken record” and tell people over and over to start off slow – even during warm ups.
- Establish a regular routine. Warm up, dynamic activity, game, workout, cool down is my routine. I try to steadily build intensity, raise heart rates and then slowly bring them down again during the cool down. Mixing it up is important, but this is my basic workout formula.
- Keep directions simple. Use cues and keywords in your verbal descriptions.
- Provide visual demonstrations as a lot of people are visual learners – particularly in the early morning hours when your clients may still be waking up..
- Make sure everyone is participating. There’s no benefit to just standing around watching. Have them do jumping jacks, squats, planks or wall sits while they are waiting their turn.
- Avoid activities that are too advanced or complicated. If your bootcamper feels confident about her abilities, she’s more likely to keep actively participating in your program.
- Balance your fitness game activities. Switch up partners, teams, running, strength, and length of time regularly.
- Offer praise and reward for teamwork, positive attitudes, good sportsmanship and effort. Winning is cool, but it’s not the main focus.
- Bootcamp training should be a positive experience for your bootcampers, the bootcamp instructor should be enthusiastic about what they are doing. This is a great opportunity for your bootcampers to fall in love with fitness and get them on the path to lifelong exercise!
Don’t be afraid to play very basic games with your clients as a lot of them are de-conditioned, have less than average hand-eye coordination, space awareness, body coordination, balance, listening skills, and participation skills. Bootcamp fitness games don’t always have to be of the highest intensity. Have fun with the basic games as well.
Here’s a video of a very basic boxing drill that you can use in your bootcamps. The owner instructor, Julia Feighner is an undefeated amateur boxer with a record of 10-0. She has the class do 2 minutes of this drill which is fun and is a great warm up. Check out the more experienced ladies in the background. Watch their footwork – this drill will definitely get your heart rate up. Also, pay attention to how much laughing you can hear during the drill!
Above all, take a deep breath, have fun, laugh and create a fun workout program that gets results!
P.S. Avoid the “Boring Bootcamp” mistake in your fitness boot camps and watch your clients have fun, get great results and tell all of their friends about your bootcamp! Ready to use boot camp games for trainers and coaches! 60 day money back guarantee! Go to http://www.bootcampfitnessgames.com to see all that you get!
Ever since leaving my group fitness classes at college, I have been craving them (yes, I said craving) ever since I’ve been home! I do miss my classes because of the atmosphere and the fun level compared to other workouts, but I also miss them because they pushed me to strength train.
Strength training is not something I do well on my own, so during the last week or so of class I vowed to myself that I would keep up with my strength training throughout the summer.
Why do I want to keep up with my strength training?
Strength training builds muscle. Muscular girls are not something that aspiring fit girls always think about. I never wanted to be muscular during the start of my weight loss journey. I just cared about being skinny. Once I decided I wanted to not only lose weight, but live a healthy lifestyle, I realized that strength is beneficial in numerous ways.
1. Muscle helps prevent injury. Runners especially are at a risk of being injured because of rough terrain, repetitive stress on the same body parts, etc., but by building up muscle this helps to prevent these injuries.
2. Muscle also burns fat. The fact is this: the more muscle your body has, the more calories it burns throughout the day. Having lean muscle directly burns fat in your body, even when you are not working out. Who can argue with that?
So in an effort to keep up my strength training, I have been scrounging the web for strength training workout ideas. I finally found one that I liked the other day from Health magazine, but since I like to get my heart rate up during my strength training, I modified the workout to get more reps in while still working my muscles!
Total Body Strength Training Workout
(Modified from Health Magazine’s Drop an Entire Dress Size with this Speedy Strength Workout)
See below for a how-to on teach of the moves.
WARM UP (5 minutes).
Squat down standing only on your toes, and get low so that you feel the burn in those legs! Hold for 10 seconds, rest for 3, and repeat 2 more times. (Total of 3 reps.)
Single Leg Squat Reverse Fly:
If you don’t have an exercise ball, you can do this workout by putting your leg up on a bench, stairs, or anything so that it is approximately hip height (or lower if needed). Once you find yourself in the position and have your balance, do 12 reps of the flies, then switch legs and do 12 more. Don’t rush them: make sure you aren’t “swinging”. Don’t use momentum; use your muscles to lift those weights.
Lying Rotary Torso:
Lie on your back face up, and raise your legs in the air so they are at a 90 degree angle to the ground. Lower them to one side of your body, making sure that you are engaging your ab muscles and not letting gravity do the work for you. Make sure your back and opposite shoulder stay flat on the ground. Hold for a one count, and bring back up to center, once again engaging your muscles and not using momentum to swing you up. Lower to the other side. Do 8-10 reps toward each side. (16-20 reps total.)
Ball Bridge Fly:
Lie face-up with your feet up on a ball, bench, chair, or stairs so they are above the rest of your body. Raise your butt and lower back off the ground, and find your balance in this pose. If you can’t balance on a ball, start with a stair or chair until you can. Do 12 reps of flies in this position.
COOL DOWN. (5-10 minutes)
Make sure you are doing the jogs between each exercise, so you can get your heart rate up and incorporate cardio into this workout, to make it truly “Total Body”!
Try this workout and see how many calories you burn!
(Modified from Health Magazine)
Sometimes you just gotta take the bull by the horns and take charge.
I use a powerful piece of software to find personal training clients (online and in person) in the Texas area. I can also find online clients around the world. For instance, as of this post I know that their are 1754 opportunities around the world for personal trainers. Either someone is looking to work with a personal trainer to lose weight and get in shape or someone is looking to hire a personal trainer for their business. There are 39 opportunities in the state of Illinois, 229 in the state of California and 41 in Colorado.
And that’s just for the search phrase “personal trainer”.
How about if I searched for:
- personal training
- bootcamp trainer
- boot camp
- bootcamp program
- strength and conditioning
Sometimes I find some pretty funny want ads for a personal trainer. Like the one below:
I love the part about “don’t ask us to eat egg whites, grilled chicken, and broccoli – and never ask us to give up wine.”
- Never ask us to workout?
- Never ask us to get up too early?
- Don’t interrupt us when we’re talking to each other?
- Take lots of pictures of us for our facebook page.
I deleted that want ad.
Anyway, this software is powerful in lots of different ways and I thought you might be interested. Technology can be amazing if used in the right way. If you’re interested in having me run a personalized report for you and your bootcamp/personal training/coaching business, contact me
I’ll take up to 3 people per state, 1-2 for smaller states. You’ll get your own weekly report delivered to your mailbox of people who are looking for a trainer or companies that are looking to hire a trainer. The report comes in csv format which you can load into excel or some similar program.
How much will I charge you? Name your price.
BACK TO SCHOOL ADVERTISING
This is a great time to promote your personal training/bootcamp services to Moms and Dads who have more free time now that the kids are back in school. I’m sending 3 of my 4 back to school tomorrow and I’ll have a lot more free time to do the things that interest me. As fitness pro’s we all know that this time of the year can be dangerous in terms of that holiday weight gain – school activities, football, Halloween, Thanksgiving and Christmas. So I’m creating press releases, articles, videos and social media campaigns to target these stay at home Moms and Dads.
I’m letting them know about my training services, my availability and my desire to help them get in great shape!
It’s also a great time to train those overworked, stressed out teachers.
- Can you offer an exclusive “school yard bootcamp” just for teachers? Go to them after school and train them for 30-45 minutes
- Create an online program for them with videos, a private facebook page and a monthly fitness challenge. Teachers have always been a big part of my own bootcamp. They love training this way and they enlist their fellow teachers to join.
AVOID THE “FRESHMEN FIFTEEN”!
If you’re near a college, you can advertise your “Avoid The Freshmen Fifteen” training program/bootcamp. Let them know that those extra calories in the form of alcohol and pizza, along with sitting for long periods while studying, can put on 15lbs or more of ugly body fat.
And then offer your services. Help them build their own dorm room gym – resistance bands, light dumbbells, suspension trainer. Go on Fiverr.com and find someone to spread your business flyers, business cards around campus for $5. You can find someone on Fiverr.com to create your flyers in just a few days.
FRESHEN UP YOUR BOOTCAMP
One of my favorite “go to” guys for workouts, challenges and games is Leon Melnicenko
He’s JUST updated Unique Bootcamp Workouts to version 2.0. Inside of this massive bootcamp/personal training resource, you’ll get:
- 36 Epic Team Games: Sick of losing clients through the winter? These games are not only fun and exciting but they are proven to keep your clients up to 76% longer than normal giving you a massive boost in your income. (value: $49)
- 36 Team Challenges: Brilliant for building your fitness community very quickly, forging friendships and getting your clients working together as a team. This is the secret that will build your bootcamp and boost your profits in record time. (value: $49)
- 15 Finisher Drills – If you want to get your clients the results they came for and super fast, then use these fat burning metabolic finisher drills. Also great for building client testimonials very quickly. (value$29)
- 20 Individual Challenges: These always create a massive sense of achievement when complete and add something totally different in to the mix. Keeping thing interesting a fresh means your clients wont leave ‘YOU’ for competing camps and low cost gyms. (value: $19)
- 10 Fitness Tests: If you can show your clients they’re improving all the time, they’ll never have a reason to leave your bootcamp. This is how highly successful and profitable bootcamp owners thrive in ‘freezing cold winters‘ when everybody else seems to be sinking. (value: $19)
- 28 Partner Challenges: These are great for building friendships, especially important when new prospects come for their very first session, fitting in straight away will increasing the chance of the the prospect signing up to your bootcamp dramatically. (value: $55)
- 20 Team Circuits: You’ll no longer have to worry about getting your clients Killer results. When mixed with finisher drills, these always produce mind blowing results. Team Circuits are fun, exciting and guaranteed to super charge your workouts. (value: $39)
- 5 Sledge Hammer games: Using fun and challenging games like this instantly separates you from the competition, just think about it, who else is known in your area for delivering fun and action packed workouts, first time, every time.Exactly – Knowbody! (value: $19)
- 3 person/small group challenges – These are simple challenges that can be played just for fun or for points. They are another great way for new members to get to know the group, meaning you’ll get far more sign ups to your bootcamp programme. (value: $19)
- 50 Done for You: Tried and tested workout combinations to get you going. These are the smae workouts that took me from 6 members to over 90 in just 3 short months, just through word of mouth alone. Would you like that? (value: Priceless)
- FREE – Lifetime Upgrades of UBW 2.0: Every time I release an upgraded version of UBW 2.0, which is at least once a year, more like two. You’ll not only get the upgraded version, but you’ll get all the new bonuses that come with it.
And here’s his promise:
“I promise, after just one week of using Unique Bootcamp Workouts 2.0. Both you and your clients will be inspired and thrilled with what a difference it makes to your workouts. And once you’ve got the taste of impressing your clients, you’ll wonder how you ever survived without it”.
It comes with a 60 day money back guarantee.
You can find out more about Unique Bootcamp Workouts 2.0 here.
Have a great week with great workouts!
I’m in the gym!
One of the things that I absolutely LOVE about training groups of people is that I get to experiment.
Some experiments turn out great others turn out…not so great. I was working on a fitness related project the other day and during my research turned up some information on Bean Bags. You know, the little sealed bags containing dried beans, PVC pellets, polystyrene, or polypropylene? Of course, I always run items like this through my bootcamp brain and voila, in this case instantly came up with several fun drills that you can use in your bootcamp.
- During a warm up, have everyone do a relay race all going at once to a marker 20 yards out and back. The bean bag must be on their heads the whole time. If it falls, that person starts over again. Put a time limit on the drill so that no one is standing around too long. Or score a point for each completed round and the team that reaches a certain point total first…wins. Can you imagine the chaos?
- Partner up and do the same drill as above. They must link elbows or hold hands during this same drill. They score one point per completed round. Who scores 5 points first? This would be 20 yards out/20 yards back. A total of 200 yards.
- Each person gets a bean bag. They walk out 10 yards and back. The bean bag must stay on their shoe the entire time. If it falls, they start over. Who crosses the finish line first?
- Partner up. Each person gets a bean bag and has to quickly walk out 20 yards and back. Oh, by the way – they hold the bean bag between their knees! If they drop it, they BOTH start over again. Who crosses the finish line first?
- Partner toss. Each 2 person team gets one bean bag. They start out facing each other 5 yards apart. They toss the bean bag to each other. For every completed catch, they take one step backwards (or reverse lunge). If they drop the bean bag, they take a step forward. Which team gets the furthest in 2 minutes?
- Partner throw and burpee race. Each 2 person team gets one bean bag. One person throws the bean bag as far they can. The other person sprints out to retrieve it and brings it back. The person who threw it gets one point for each burpee that they do before the other person returns. Who scores the most points in 2 minutes? Keep track of your bean bag – it may get mixed up with other teams if you have a lot of people.
- Bean bag burpee parachute race. OK this one is a little weird but it has the potential to be tons of fun and will not be forgotten any time soon! (That’s the point, right?) Attach a toy parachute to your bean bag. Here’s how to make a parachute at home. You only need ONE bean bag parachute in this version. The bootcamp instructor (that’s you) throws the parachute up as high as he or she can – or choose someone if your bean bag parachute throwing skills are a work in progress. Everyone does as many burpees as possible before the parachute hits the ground. Who wins? Who cares? They had a blast doing this.
- Bean bag toss (sometimes called cornhole in the Ohio Valley and the Southern States of the United States), is a game similar to horseshoes and quoits, played with bean bags and two goals. (wikipedia)
- Footbag (also known as Hacky Sack, a trademark) is a type of ball-shaped bean bag that is used to play various games. (wikipedia)
- Bean bags are often used for a game similar to dodgeball where small square bean bags are slid across the floor with the object to hit the opposing team’s players in the foot. The game is particularly popular in American elementary schools as a safer alternative to dodgeball. (wikipedia)
What are some other ways you can think of to implement bean bags in your bootcamps? All of the above are great for warm ups, dynamic drills and time fillers. They give your bootcampers a change of pace, guarantee laughter and cannot be done in your local big box gym.
You can currently find bean bags on ebay for $4.99 (includes 8 bean bags) plus $2.99 shipping.