Blog Schedule - Wednesday 06:00am Information
Saturdays 10:00am Work-out the week
Please do not send me pictures of your feet...
This week I want to try something new and different, I haven't any other blog do this - I guess I'll find out why if you lot don't do it!
Now by let's get personal what I wanted to write a short blog and ask about you!
I want to get to know my readers - I literally have no idea who reads these - all I know is I get about 20-30 readers per week and some are new most are returning so I want to get to know you.
It's nothing weird like asking if you have any warts, moles or tell me your complete family history and don't exclude any stories about each member of family - all I want you to do is answer 5 very basic questions and 2 of them are only if you want to share the info with me the rest can be anonymous.
Question 1. Optional: Your name - what are your names? do you have facebook if so do you like my facebook page? If not go and like it for goodness sake! https://www.facebook.com/AppliedFitnessUK
Question 2. What's your biggest struggle in the gym? please tell me what your struggle is and WHY, why do you struggle with that?
Question 3. Similar to the one before, What's your biggest struggle with your diet? please tell me what your struggle is and WHY, why do you struggle with that?
Question 4. What are you goals for 2019?
Career goal (become head of your department, start a new business) :__________________________
Health and Fitness goal (run a marathon, squat 100kg etc.)___________________________________
Material(buy a private jet, new laptop etc) Goal:____________________________________________
Personal Goal (learning, travel etc.): ___________________________________________________
And Question 5: THE most important question! Cats or Dogs? :_______________________________
Copy and paste these, fill it out and send me a picture of your answers - send them too Dangrimes@applied-fitness.co.uk
This will help massively with what I can offer you but also offer my personal training clients - so you would be doing me, you and everyone a favour - think of this short questionnaire like not pressing a nuclear bomb launch button!
I look forward to hearing your responses!
We are currently taking on more clients for Personal Training in Sutton Coldfield, so if you're local and interested you can sign up here.
Surviving the industry - I only what to go to the gym to get rid of some stress?!
Yes but before you know it you are following latina woman on instagram because of there #BootyGains and you are following genetic freaks who can have a shredded six pack 365 days a year, yes they work hard but when you have genetics on your side, well it's a pretty good thing to have!
So here are some very simple rules to follow to stay humble, learn, become inspired and remain fundamentally happy?
These are when following people on instagram or facebook choose people who aren't trying to sell you supplements, a meal plan, an exclusive golden ticket into there exclusive online client base - they are shit and 99% of the time they are copy and pasted to everyone, the calories of the meal plans haven't been calculated so you don't actually know how much your eating, the supplements are useless and you might as well buy 50p sugar pills as the placebo effect from those will probably have the same benefit actually will probably have better benefits as the £100 'fat loss supplements' those people are pushing.
The following on from that when you are about to follow someone in the fitness think about why you are following them, I have recently unfollowed a lot of people because they didn't add anything to my life apart jealous and desire - 'I wish I could look like that', 'I wish I could lift that weight', 'I wish my bum was like hers', 'I wish my waist was as fine as hers' yes its great to have goals and aspirations but you it isn't good for you mentally to always look at people and wish and make yourself feel bad you aren't as 'good' as them. so only follow people who help you and actually care about what they teach you a prime example of someone who does this is Martin McDonald. I strongly recommend you follow him.
Another way to stay safe is by knowing that energy consumption (calories in) controls hormones, so if someone says you aren't losing weight because of your hormones, it's wrong.
No matter what diet type you go on Keto, low fat, Atkins, Paleo, Carnivor, vegetarian, vegan, weight watcher, slimming world, juice plus and that wine and egg diet from 1970's Vogue Magazine, whatever diet you pick they ALL get you to reduce your calories and because you probably don't know how many you were eating before and then after this diet you will probably cut A LOT very quickly which sees you get incredible results in the first few weeks and then well you just start eating again because your starving and you probably don't know how to control, count or manage your calories so this is where the rebound comes from, the making up for lost food from the diet.
So the VERY first thing you have to do before you go on a diet is workout your calories currently, and calculate what your weight loss calories in and out, maintenance calories in and out.
To work out your calories In you have to track everything you eat, either before or as you are eating, try to never do it at the end of the day because you will miss stuff and it's estimated people under report by an average of 500 calories. Please track before or during!
Start doing this and in another blog I will teach how to work out your estimated calories expenditures, metabolic rate etc.
Calories are king end of.
Don't worry about the best time to work-out, the best supplements to use, the best shoes to squat in, the best type of Row angle, the best type of grip, the best direction to fart in. None of that matters if you don't exercise 3-5 times a week consistently, you don't eat right, you don't get enough sleep, you are too stressed. once you train consistently, your diet is consistent and it's you can stick to it, your sleep habits are good then and only then do you start looking at the aforementioned, with the exception of protein powder, Take that always and while your at it give it to your 60+ year old grandparents!
And the final one I can think of at the time of writing this is don't assume people know what they are talking about based on their physique! Trust me there is some absolutely insanely stupid people out there and will spout utter waffle! Like porridge after 10pm makes you anabolic(build muscle), Like if you don't breathe properly it will stop you losing weight, like giving the option of 'free food' to obese people with portion control issues!
You know stuff like that generally.
I really Hope you are enjoying these
Have fun training, have fun with food(no american pie type of fun)
As always if you have any questions please ask them in the comments section, if you have any complaints, suggestions, want to debate lol, whatever it is then please leave a comment in the box below and I will answer you.
We are currently taking on more clients for Personal Training in Sutton Coldfield, so if you're local and interested you can sign up here.
Set You aren’t good enough... for you!
Wow clickbait title alert!
But for most people it’s true, but how dare I say that you ask? You’re a PT, you should be praising people's effort and body image - I do! You will never ever see me knock someone’s effort, I will do everything in my power to keep someone’s effort as high as they can, that isn’t what this is about, you haven’t understood the phrase if you thought that, and the only body image I praise people for is a healthy body - you should never congratulate someone for being overweight or obese - congratulate their confidence and effort to change but what sort of health profession would I be if I said ‘yeah that’s great you’re obese, we should be promoting that look and I like the way you have raised every one of your health risks and are telling people that that is okay’
See my point - I will never put an overweight/obese person that feels happy and confident in their skin down, but they must see the risk they are posing to their physical and mental health.
This is problem people assume that when I say you aren’t good enough and they think I’m saying ‘go and kill yourself’ this is NOT what I’m saying - you have to accept yourself mentally but if you are in any ‘unhealthy’ category then I would have thought you want to change that to maximise your health, wellbeing and to live to an old and with a good amount of self dependance.
I’ll be the first one to tell you I’m not good enough. My cardio ability isn’t good enough, my Body fat is higher than I want it to be, my mental health isn’t great - I suffered with Depression and anxiety to the point I couldn’t go near a gym, my financial situation isn’t good enough, I don’t know a martial art, I’m not the best Personal Trainer I can be, I have so much more to learn, I’m not good enough but I’m working towards being the best PT, having complete financial freedom etc.
I’m working hard to change all these and I have changed a lot,
I’m grateful for every opportunity taken and missed, I grateful for finding a job that means something to people and be able to make money from, I know some people stay in a job they hate for 20 years.
So this post isn’t about making yourself feel bad for where you are - where you are might be ‘fine’ but do you always want just a fine life? Or do you want to have the freedom to do whatever you want? To always better your situation?
This is about making you excited about where you can go, how far you can go in your job, in your workouts, in your life? Do you always want to live paycheck to paycheck balancing money and saving for holidays or do you want to push yourself even harder, learn more, work harder(not longer) - pay for a holiday whenever you want? Go on weekend breaks away, maybe buy a better car? Fancier wine? The newest phones when they come out? Do you want a better relationship?
All these things can be solved by accepting where you are now and then seeing where you could be, be realistic but have a ‘if everything fell into place perfectly plan’ so you can see where the absolute limit of where you could go is. You need to push, challenge yourself, and work hard to become the person you want to be.
Do you want to be on your deathbed bitter and annoyed at the world that mistreated you or do you want to be there happy, knowing you tried to make your dreams come true, you made your own opportunities, you made the best possible situation for you, for your kids maybe, you helped as many people as you could, whatever the reason you want to feel happy strive to achieve that, don’t ever put yourself down!
A step in the wrong direction is still a step, it is still better than standing still - so keep taking steps until you find your passion and purpose and then take the leap!
Life isn't about just settling for what you can do easily and without thinking, we are privileged enough to be able to have access to to 24/7 information on everything! so struggle with your something challenge yourself to get better, to do better to be a better person.
Set goals, set intentions, and always back yourself!
Strive to be the best - your own best, fuck everyone else!
Do this for you!
Love you loads!
A day in the life of a PT is a strange one as my day has to very dynamic and open to change, it’s not like a 9-5 where you can turn off your computer and go home. Personal training whether some people like it or not is a 24/7 job!
This is because PT’s like myself have a genuine passion for helping people, so even boring chores become an opportunity to learn – for example Hoovering is an experiment into which muscles are responsible - how can I train clients to find hoovering or manual chores easier? Driving becomes a learning experience by listening to podcasts, audiobooks and the audio to seminars. Even Shopping becomes an exercise into learning about new food and what foods have come out that I can recommend fitting into a client’s life.
Everyone thinks about PT as a physical job lifting weights all day however I rarely touch a weight in my working hours. my clients will prepare the weights and equipment that they need for their next exercise during their rest periods as this helps to burn even more calories. however Personal training is exceptionally mentally draining - people think we just stand and count. now don’t get me wrong, there are some shit PT's who literally stand and count reps, but a good PT will be looking at technique, your effort, your posture, the next progression, how that set will impact the rest of your workout, do you need progressions, regressions, more weight, more reps, do we need to change the work out completely as you just aren’t mentally in the workout? A good PT will consider all of these things and more whilst counting! These are the reasons why a good PT won’t have more than 3 sessions back to back, because mentally you need a break and probably a coffee!
Now let’s get into a typical day to day routine:
5am – wake-up and go to the gym
6am -9am – 3 clients
9am – eat and pre-workout coffee
10-11:30 – train and wash etc.
11:30 -12pm - eat
12pm-2pm – 2 clients
2pm-5pm – Client check-Ins, social media posts, research, program writing, website updates, course work, eat whatever it might be
5-8pm - 3 more clients
8pm- home time and eat, relax maybe more course work, programming. Etc.
So as you can see it’s a full on long day, all this time is scheduled the best we can but clients cancelling, rearranging and lateness can have a massive knock on effect. Also if we have any holiday, events or anything like that can also make the day vary.
Being self-employed means we don’t get sick pay, holiday pay, or anything else so if we miss a day for example because of car issues or sickness we miss out on a lot of money. Sure can use the time wisely and write programs etc, but we are paying for that time. We don’t get paid for that day off and then we actually lose more money to ‘pay for that’. now I’m not here to try and make you feel sorry for us, but this is a fact of PT.
But for those of us that last in the industry, it’s not the money that drives us to do this job. it’s the feeling you get when you watch a client walk out the door with a spring in their step and having the confidence to say hello to someone they would of never been able to look at because they were too nervous. It’s the transformation you see in the mentality of clients more than the physical transformation, while that can sometimes be awe-inspiring.