Yesterday, I sent this e-mail to all of my clients; past and present. However, anyone who works out or is on their feet a lot can use this information.
Running your personal training business goes beyond the course book. It's a hands-on process that takes time to learn. As a certified personal trainer the course work teaches you the basics, but it doesn't teach the details that make your business run smoothly or successfully. With all the course studies there are still five useful tips a certified personal trainer can't learn from a book. They must be learned through experience.
Running is a sport that some people must work hard at, while others have a great genetic disposition to run fast, with less effort. Regardless if you are slow or fast, there is always room for improvement. Long distance runners want to run faster, longer, while sprinters want to run fast speeds in short distances.
Although there are exercises to help gain speed, there are other techniques you can use to aid the process.
The Gangster Lean
It's not really the gangster lean, but leaning back during your race is one way to slow down. Not all runners are guilty of this, but even some of the fastest runners lean back, with their chest out, head up and feet in front. This causes you to slow your fast stride, or stop accelerating. Instead, keep your body slightly forward, head straight, with your feet just behind you, never looking behind to see where the competition is.
Focus on the finish line
Your mental focus is just as important as the physical aspect of running. Whether you're running sprints or cross-country, your focus should be on breaking records or making the time you expect. Focusing on the other runners or personal issues breaks your stride concentration, breathing and efforts to push hard.
Never, never, never give up
Although Winston Churchill's famous quote "Never, never, never give up" was not meant for running, it still holds true. No matter how tired, or unsure of the result, do not let doubt or worry get in the way. It is easy to stop trying and quit when this happens. Feeling defeated will only slow you down, so push yourself to the finish line.
Keep your form
Although your form has several components, such as foot strike, arm swing or the way you hold your head, keep proper form to move faster. Extra energy is lost on movements that slow you down when you use improper form. Keep your head and back straight, swing your arms naturally and try to improve your foot plant. Your natural gait can take time to change, so take the changes in stride.
Don't over-stride your stride
It seems over-striding would be one way to get a leg up on your opponent, but this running style causes injuries and slows your pace. Out-striding your natural stride causes you to strike the ground with your heel, which acts as "breaks." It also places your center of gravity behind your feet, another component that does not help increase speed.
Large breasted ladies, with or without implants, should wear great lifting underwire bras. Light, lacy bras are gorgeous, but it's not the best way to fight gravity since there is no support.
Although women have no choice with drooping—it’s going to happen with time—wearing an underwire bra helps prolong sagging.
I tried the Fit for Life nutrition plan by Harvey and Marilyn Diamond for two months. It was the most miserable two months ever. I've been on many nutrition plans because I am a figure competitor, butFit for Life left me starving. Even though the Fit for Life food combining trend is meant to help with food satiation it made my hunger soar.
Fit for Life's food combining method
The Fit for Life's food combining method starts with eating fruits and fresh juices until noon. After, meals are combined so proteins and starchy carbohydrates are separated at meals. For example, I'd never eat a steak and potato together.
I'd have steak with non-starchy carbohydrates instead. The next meal would contain a potato and non-starchy veggies if I still want to eat a potato. A salad is also eaten with each meal. Fruits, especially melons, are never eaten with other foods. Dairy is excluded and fats are minimal.
Fit for life believes food combining allows enzymes to break down foods optimally.
On the brink of starvation
For me, the Fit for Life nutrition plan is very difficult. I believe in some of the principals Harvey recommends, but eating nothing but fruit in the early mornings left me hungry and grouchy. I was so hungry that I felt like my stomach was eating its way out of my body--Think Aliens with Sigourney Weaver.
After cross-referencing Harvey's book with The Food Combining/Blood Type Diet Solution by Dina Khader, M.S.R.D., I realized this program isn't the best for me. Khader specifically states, "Also, athletes who burn their calories rapidly would lose too much weight being strict food combiners." In my case, I wasn't losing weight, but gaining because I didn't eat enough calories to sustain my hunger from hard workouts. This caused me to binge by noon or 1:00 p.m.
Another problem I ran into is Fit or Life was created by a vegetarian. I care less that Harvey is a vegetarian, but I'm a meat eater, and found that I was even hungrier because I reduced my protein significantly. Unlike some bodybuilders, I don't believe in eating massive amounts of protein, but Fit for Life only recommends one protein meal per day.
I can't blame it all on food combining
Food combining is not conducive to my work schedule. The meals are made with whole foods so I don't have time to eat between personal training clients. I train seven clients back-to-back which means eating a salad, veggies and a starchy carbohydrate isn't happening. This is why I binged. Even after modifying the program, as Dr. Khader suggested, I realized it still was not enough food to sustain my needs.
However, if I worked in an office, sat at a desk and lived a sedentary life Fit for Life's food combining would work for me.
Bodybuilders and fitness athletes have the liberty of using their own music for posing and fitness routines. However, most natural organizations allow everyone competing to bring their own music, too. Although your music is your choice choose your music wisely. It sets the tone of your posing routine or stage walk. Your music dictates speed and personality on stage; as well as confidence. Unfortunately, it can also cause disqualifications.
New Year's Day has come and passed but hopefully you are following through with your New Year's fitness resolutions. However, if you're not sure how to get started on your New Year's fitness resolutions it's time use the available fitness tools at your disposal. What fitness tools are available?
Yesterday, while packing to leave work, a woman approached me and said, “You train my friend _____, and she looks fantastic. I saw her the other night and I could see all the changes,” pointing to her arms and shoulders. The compliment was flattering as a personal trainer, but I had to be honest with her. “I’d love to take all the credit, but I have to give credit where credit is due. I can only take credit for two hours a week; after that it’s her.” We continued the conversation for another moment and she was off to her workout, and I was out the door.
On occasion I speak to people who want to get in shape, but they think a work out must be for a full hour. They also assume that short stints of exercise are not as beneficial. However, exercise is a matter of minutes, and any exercise is better than no exercise. It's important to follow exercise guidelines to lose weight and get in shape, but learn to break the rules to exercise especially if you don't have time to work out. Not sure how to fit in your workout? Think of the phrase "divide and conquer."