Personal Trainer Magazine PDF

Personal Trainer Magazine
Fitness. Dedication. Success.
Issue 3
THAT
DREADED
EGO
5 DAYS GOOD
2 DAYS BAD
$
GEAR UP FOR YOUR
BEST YEAR EVER
Issue 3 Quarter 1
PAGE
Make More
Save More
DESTROY
PLATEAUS
2015

Introduction
Personal Trainer Magazine was created with you in mind. You love fitness. You feel rewarded
when you help your clients reach their goals. You love the active lifestyle. And, you realize
you can and deserve to make a great living while helping people add value to their lives.
PUBLISHER
Dr. John Spencer Ellis
For these reasons, PTM brings you the perfect combination of science, application, business
and personal development skills.
MARKETING MANAGER
Kelli Ellis
Regardless of your niche in the fitness industry, you will find effective and easy-tounderstand methods for enhancing the lives of others while you are personally fulfilled.
COMMUNICATION MANAGER
Jeannene Ritchie
COMMUNICATION COORDINATOR
Michelle Adams
We welcome your comments, questions and critique of PTM. This is your magazine. If you
want to see something featured, please let us know. If youd like to contribute, our editorial
department would like to hear from you.
EDITORIAL DIRECTOR
Kelli Ellis / Scott Gaines
ART DIRECTOR
Kelli Ellis / Priscilla Chrsitian
EDITOR AND PROJECT MANAGER
Dr. John Spencer Ellis
SENIOR PROJECTS EDITOR
Kelli Ellis
EDITORIAL SUPERVISORS
Scott Gaines / Tyler Valencia
SENIOR GRAPHIC DESIGNER
Priscilla Christian
PHOTO COORDINATOR
Alexa Katherine
COPY EDITORS
Sophia Elizabeth
CONTENTS
Publishers Page ......................................................04
Building the Optimal Human ............................06-07
Destroy Plateaus .....................................................09
5 days GOOD, 2 days BAD ...................................12-13
Money Management ............................................15-16
The Clean Eating Lie ..............................................18-20
Revenue Blueprint .................................................22-24
Post Organ Transplant ..........................................29-31
Contact: nestapinterest@gmail.com
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2015

12
10
SOCIAL MEDIA SUICIDE
Prevent PR Disasters!
WHAT DO YOU DO FOR A LIVING?

Love your career
26
FAST MOMS
Activate type II Fast Twitch Muscles

for her best body yet!
Social Media Suicide ......................................................... 12-13

Fast Moms ............................................................................. 26-27
Strongman: Functional Training ................................... 33-34
33
Hot in Here: Infrared Saunas .......................................... 36-37

Total Body Benefits and Money Maker
STRONGMAN
Functonal Training amd More
The Science Geek: Sarcopenia ...................................... 38-41

Detect and Mitigate it in your Aging Clients
Hault the Aging Process .................................................. 43-44

The Dreaded Ego ................................................................ 46-47
Grinders: Workout Plans .................................................. 49-51
Fitness for your On-The-Go Clients
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46
PAGE
THE DREADED EGO
Change the focus for success
2015

Publishers Page
There is always hype surrounding a new year.

Technically, your New Years Day can be any day of the year. Its just
a point in time where you reset and look forward with enthusiasm and
intrigue. At Personal Trainer Magazine, were also excited about 2015. Of
course, part of the reason for the excitement is because of the lessons we
learned in the year prior. You either decide to do more of what is working,
or stop doing what did not work. In many cases, its some of each. We
These JSE Rules work for every person regardless of your niche or goals:
and in the trenches magazine which gives you all the must haves
look and function of the magazine. You are experiencing this right now.
There is an important lesson here. Its a lesson we all need to learn at
some point in our careers. Here it is: Simply because you think you have
a good idea, and have spent a lot of time or money developing that idea,
that doesnt mean its a good idea. All too often, we get our minds set on
something and then want to see it through no matter the consequences.
NEWS FLASH: If something isnt working again and again, and people
arent buying it; its time to rework it or abandon it. This goes for your
training programs, pricing structure, info product, memberships or
newsletters.
The good news is that you can change any of this at any time. Its
traditional to start something new, or abandon something old, on January
1st. However, you can do it at any point in the year. The real lesson here
is to be honest with yourself about whats working and what people like,
and then make a fast decision and stop any bleeding.
Use HUBU, the Highest Use and Best Use of your time. Never waste
your time on trivial low-level tasks, or get caught up in anything that
devalues your time.
Spend only 5% of your time on the problem and 95% on the solution.
Why stress and ponder the problem? You already know its there. Move
Surround yourself only with people who demand a lot of themselves,
while they challenge and support you to be your best. Fire anyone from
your life who is a fun sucker, battery drainer, energy vampire, naysayer or
general negative person.
Believe more is possible. If I listened to people who didnt believe in
me, or who tried to instill their fears and uncertainty in me, I would have
Remember, your New Years Day can be any day. Its simply the day you
decide to ask more of yourself. You must decide to stop doing anything that
isnt working, while taking immediate action towards your new goal. I wish
you the very best in 2015. Im here to support you.
Sincerely,
In 2015, focus on what you know brings in the clients and the income. Then
spend 10 20% of your time and resources to explore new opportunities
while never abandoning your main source of clients and income.
Personally, I gather new information throughout the week and then use
Saturday to review it all and decide what I will investigate further and use
in my business. What is your system? No matter what your goals are for
Dr. John Spencer Ellis JSE
2015, Id like to offer this advice.
Twitter: @jsesuccesscoach, johnspencerellis.com
John Spencer Ellis
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2015

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2015

FLEXIBILITY
This is the most overlooked, and arguably most
important part of ANY training program. Sure, it looks
cool to box jump really high- but whats the point of
doing so if your client lands with poor body mechanics?
Building the Optimal Human
ave your clients reached a plateau?

It may be time to take them back
to the basics! What are the basics?
FLEXIBILITY. This is the most overlooked,
and arguably most important part of ANY
training program. Sure, it looks cool to
box jump really high- but whats the point
of doing so if your client lands with poor
body mechanics? Deep knee flexion: a
rounded spine, shoulders and cervical
vertebrae, and feet that invert; and boom,
youve got a perpetual injury. So, how
do we fix these terrible mechanics and
stop hurting people? Its time to grab
your foam rolls, ladies and gentlemen,
and teach your clients the importance
of stretching and self-myofascial release.
Fascia is a type of connective tissue that
(for the purpose of this article) surrounds
the muscles. The adhesions form in the
fascia, and create myriad problems such
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as: back pain, headaches, immobile joints,

and mal-alignment, to name a few. Gentle
pressure applied slowly will allow the
fascia to elongate eliminating pain from
the tissue and restoring motion. The entire
human being is connected through vast
and complex systems-so it makes sense
that benefits of stretching and S.M.R (selfmyofascial release) are not just for the
body, but for mind and spirit as well.As the
technology industry rises, so does the amount
of sedentary, highly stressed, highly anxious
people. As a trainer, most of the problems
I see can absolutely be corrected with a
consistent flexibility program. Not to mention
the importance of taking some time to relax
and still the body and mind. That means
at least five days a week of stretching, but
ideally 5-7. The common denominators I see
amongst clients are: tight pectorals, latissimi
dorsi, psoas, and weak hamstrings, gluteal
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group, and mid/lower traps.
ound familiar? What causes such a

phenomenon? Sitting: driving, stress,
and staring at electronic devices for
hours and hours every day. What does sitting
do? It shortens the hip flexors, causing them
to tighten. The quadratus lumborum in
response goes into a lengthened state that
feels normal and then come the host of
problems - usually starting with low back
pain, and a forward head. Then these people
go to a professional fitness trainer, and so
often are thrown right into strength training!
For example, a client comes in with elevated,
internally rotated shoulders. You have him
bench press. What happens? The short, tight
muscles get shorter and tighter and the
lengthened muscles continue to strain, and so
the cycle continues.
2015

t is our duty as trainers to help these people; not exacerbate their faulty muscle patterns. Now, the answer is not to go grab a foam roll
and just throw it into a program ad hoc. It is imperative to know when and when not to use a foam roll. Equally as important is to know
what muscles need to be stretched and which ones dont. Say you have a knot in a garden hose. What happens if you stretch both ends
of the hose? The knot gets tighter, does it not? Muscles are the same way. If you lengthen a muscle when its normal resting state is already
in a compromised, lengthened position, it will get tighter. Similarly, foam rolling can be contraindicated (ex. active injuries) so if you dont
know-educate yourself! Also, when in doubt- refer out! Its useful to network with other healthcare practitioners, and build a solid referral
system to make sure your client is in optimal health, alignment and injury-free.
The tricky part is

how to get your
clients to adhere
to their flexibility
programs
he tricky part is how to get your clients to adhere to their

flexibility programs. Some people realize the importance and
benefits of the maintenance part of exercising, but more
often than not we meet some resistance when it comes to this part.
Everybody says they want to feel and look better. Aesthetics are such
a huge part of the ego and the egocentric society that we live in
globally-but especially in the U.S. The thought associated with fitness
is how the external appearance looks. Its seldom someone comes to
us realized with intrinsic motivation and disassociation of the ego and
the body, and truly wants to improve their overall quality of life. But
everyone is yearning for internal peace whether they are aware of it or
not. Whatever the spoken motivation is; there is this shared thread in
all of us.
he best way to teach is to live and believe what you are teaching. So try it for yourself. Challenge yourself. For one week, dedicate 1015 minutes a day to S.M.R and stretching. Feel how it feels to roll your IT band, instead of just telling your clients to. Feel how it feels
to have a body free from adhesions, tension and stress! When you experience something for yourself, you can communicate and
empathize with another who is experiencing the same thing.
Some benefits of stretching and foam rolling include:
increased range of motion, increased kinesthetic
awareness, improvement in performance, relief of
tension from the body; in addition to increased overall
mind/body/spirit health and wellness. It is up to us to
instill this in our clients from the very beginning. If we
are passionate about carving out some time everyday
to listen to our body and take care of it accordingly;
then theres no reason why a client shouldnt follow
suit. Stay on them! Look at their form, look at the way
their body is moving. Figure out which muscles need
to be loosened and which need to be stretched. Heal
first, and create a solid foundation, before building up
the house.
Sarah Deranleau is currently a certified personal
trainer in San Jose, California. Her passion is striving
to improve peoples quality of life through fitness,
happiness and education. Find out more on her
LinkedIn page.
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2015

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2015

DESTROY PLATEAUS!
here are several variables or modifications to help deal with these obstacles. The first
suggestion isthis. If you do not have a workout program set up, then experiment with one.
Keep in mind that you have to try it for at least 4 weeks in order to see some results. Six
weeks is recommended. Certain workout programs lay out the sets and reps for you, and also give
you structure and proper periodization. This proper periodization will keep you on track and also
give structure to your workout regimen. Some formats have tempo variables, sets and reps, along
with the percentages planned out at each week for you.
The next suggestion is to switch up your recovery time in between sets or exercises. For example, instead
of taking 60-90 second rest intervals, shorten those rest intervals down to 30-45 seconds. This slight
modification will force your body to work harder as well as maximize your energy expenditure during
your workouts.
How well Do You Move?
Another variable suggestion is changing is the tempo you perform your particular exercises. Lets
use the bench press, for example, you have 3 types of muscle contractions. These are concentric,
eccentric and isometric. The bench press variable could be to perform a pause rep once the
bar touches your chest before ascending the bar back up to the starting position.
This slight modification helps with control as well as power increase as the result of the primer movers
(pectorals) experiencing a slight relaxation period during the pause phase of the movement. Another
variable for this particular exercise would be to perform a 3-1-1-style rep motion. This is performed by
lowering the bar or loading the prime movers on a 3 second count, pausing at the bottom of the exercise
and then ascending back up thru the contraction phase of the movement. This slight variable adds more
tension to the muscle fibers being recruited as well as places more demand and focus on the prime
mover muscles.
Benefits of going Up and Down
Another variation change could be performing pyramid or drop sets. These can be done all at once.
For example, begin the first set with 15 repetitions, and then the next set is 12 repetitions, 10, 8, and 6
on the last set. This sequence takes you thru a progressively lighter workload into a heavier workload.
Once that last set of 6 repetitions is completed you can work your way back up in the same rep order
with progressively heavier to lighter work loads depending on the exercise. This particular format can
be very helpful in defeating those annoying plateaus. Drop sets or pyramid sets give you both the
muscular endurance phase of strength training as well as the hypertrophy phase of strength training. In
your next workout, give these few tips a try. When done correctly, you should see great improvements.
Go kick down those plateau walls!!
any gym and fitness enthusiasts

often mention that they have hit a plateau
whether it is with their Strength Gain Goals
or with their Weight Loss Goals. Many factors
can contribute to these plateaus. Plateaus
are something that comes with the territory
of trying to make improvements and can
easily be altered or improved using slight
modifications.
Vallice Ford earned a Bachelors

in Health and Human Performance
from Prairie View A&M University
along with a Masters in P.E. and
Health from Prairie View A&M Unithe National Exercise and Sports
Trainers Association (NESTA) and
U.S.A.W Sports Performance Coach
and trains in Houston, Texas.
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2015

What do you do
for a living?
o you ever get asked that question? Does it fill you with
dread? Does it sound mundane to say, Oh, Im just a
personal trainer?
et me ask you a question,

what do you do for a
living? Before I tell you
what I do for a living, I want
you to ponder this question.
Really ponder it. I want you
to think of how it makes you
feel. Now, heres
what I do for a
living: I help people
achieve significant
results through
their physical
development. I help
them feel better
and move better
each day. They
move with confidence, spend
more time with their loved ones
and family, have better personal
lives and stronger spiritual
connections! Okay, I dont
actually say all that stuff when
Im asked the question, What
do you do for a living but, as
personal trainers, this is exactly
what we do if we think about it.
ersonal trainers have a

tendency to discount
their worth. Maybe its
because we tend to deal with
the aesthetic elements of life,
you know the shallow I want
to look good naked mentality
but its much much more than
that. Youre helping people live
better lives. By helping people
improve their bodies, youre
helping them unlock more of
their own personal power and
potential. When I conduct client
consultations, 9 times out of
10 the reason people want to
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hire a personal trainer is to help

them feel more confident. It
all boils down to feeling better
about yourself, which reflects
all areas of your life. By feeling
more confident and better
about yourself, youre able to
feel more positive
and operate with
greater clarity.
This begins with
your thoughts and
actions, which in
turn yields better
results.
ts not only
feeling more
positive about
yourself. It is more important
than that. What we do as
personal trainers is quite
special. Youve likely come
across the law of attraction
from The Secret or other
teachers. Whatever your
beliefs are about the law of
attraction, a key element, and
what meta physicists teach, is
that everything is energy. As a
What we do as
personal trainers
is quite special
personal trainer, youre helping
your client to energize their
bodies through exercise and
correct nutrition. As a wellness,
health and fitness coach, youre
helping your client increase
their energy, which in turn can
be applied to all areas of their
lives including their businesses,

work, relationships, family and
spiritual connections!
in society as a personal trainer or

fitness professional because that
is your super hero power.
our role as a personal

trainer, therefore, should
never be thought as
a small thing. Our jobs are
amazingly rewarding and
important in the lives the
clients we work and the people
around them. Imagine how
we have impacted the lives
of the families and friends of
our clients who have more
confidence, more vitality
and more energy to invest in
their own lives, passions and
pursuits?
Fahad Maniar is a personal

trainer and Muay Thai Kickboxing
coach from the UK. http://www.
fahadmaniar.com
reat personal trainers

not only have an impact
on their clients, but a
compounded impact on society
as a whole. Here in the UK, our
public health system, the NHS, is
overloaded and over burdened.
One of the biggest precursors
to disease and ill health, which
is straining the NHS, is obesity
and a lack of exercise. Our jobs
as fitness trainers should not
be taken lightly. Next time
someone asks you what you do
for a living, at a networking event
or just in a casual setting, you
can hold your head up high and
proudly proclaim your high worth
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10
2015

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11
2015

Preventing PR Disasters!
Social Media Etiquette
5 days GOOD,
2 days BAD
Most clients approach trainers believing that
our goal is to run them ragged and take away their
greatest pleasures and desires
It happens to the best of us. Sooner or

later, a Facebook post goes awry or a
tweet needs to be untweeted. In your
efforts to reach potential clients and
engage existing ones, you are bound
to make a social media PR blunder at
some point. A social media mishap
doesnt need to spell disaster though.
Check out these potentially sticky
social media situations committed by
various corporations and professionals
and learn from what they did wrong:
Hashtags rule - but know the rules.
Research why a hashtag is trending BEFORE you insert yourself into
the conversation. Dont insert yourself into a hashtag conversation if
you dont belong there. Read hashtags before posting, to make sure
that they dont have inappropriate double meanings. Avoid hashtags
that can be easily hijacked by trolls.
THINK BEFORE YOU POST!!

As a trainer, I believe that we
should take into consideration
the complexities of aging, human
interactions and the information
taken in by the brain. Most clients
approach trainers believing that
our goal is to run them ragged
and take away their greatest
pleasures and desires, although
they approached us seeking
help on their health and wellness
goals. The idea of being sore
after a workout and having to
eat broccoli and chicken breast
all the time is captured in the
minds of the masses and for that
reason they steer clear of personal
trainers. Initially, I failed by trying
to get my clients to count calories,
count macros, exercise regularly
on top of living a hectic lifestyle.
All these different variables
overwhelmed my clients and in
turn they either relapsed from
exercise or became inconsistent.
I soon realize I had to ease my
clients into counting macros,
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calories etc. I created a process to

show my clients that they could
attain their goals without being
too stringent on their diet.
First strategy was reframing the
thinking of my clients. What I
did was assure my clients that I
was not going to take away their
peanut butter cup ice cream, but
they did have to earn it. I reframed
my clients thinking and I made
their favorite processed foods a
reward, rewards are only given
when you accomplish something.
I also suggested a book for my
clients to read. I usually get this
book as a gift for my clients to
earn their trust, and the book that
I usually get is Power of Habit, by
Charless Duhigg. Suggesting this
book was a way for me to educate
my clients on things unseen such
as habits, cues and rewards from a
neuroscience point of view.
DiGiorno Pizza learned the hard way about inserting themselves

into a trending hashtag topic, without knowing the context. They
jumped into the #WhyIStayed trending topic to promote their brand.
The problem? It was created in response to NFL player, Ray Rice, who
beat his wife and was suspended. Women were using the hashtag to
discuss why they stayed in relationships that were abusive a very
inappropriate move on DiGornos part.
As for reading hashtags before using them, Susan Boyles camp
made a classic blunder that will go down in social media marketing
history. To promote her new album, they created the hashtag
#susanalbumdebut. What ensued was not what they intended.
The hashtag trended with plenty of snarky comments, and several
interesting (if not blush worthy) memes were created in response.
The New York Police Department also learned about hashtag rules,
when they launched what they intended to be a feel good campaign
to foster relations between the NYPD and the public. Using the
hashtag #myNYPD they encouraged followers to post photos of
themselves with city officers. While some did follow the rules, others
seized the opportunity to slam the department, using photos that
depicted officers in situations that could be perceived as abusive or
brutal.
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12
2015

Social Media
Suicide:
Mean Tweets
5 days GOOD, 2 days BAD
Power of Habit referenced different stories to express why we do

things good, bad or indifferent. It then teaches the reader how to
undue some of the habits and rebuild new ones. This book proved
useful, helping my clients with understanding better what they
are trying to accomplish is collaboration with me. This in turn built
consistency and expedited their goal attaining process. Clients
consistency equals a higher probability of my clients attaining their
goals.
Secondly, I developed a nutritional strategy 5 days good 2 days
bad, I developed this idea because my clients wanted to have fun
but still wanted to improve performance, body composition and
become healthier. It was not often I dealt with athletes; I dealt with
the average sit down at work for 8-10 hours, not much eating during
the day and going home being sedentary and over consuming for
dinner type of client. This strategy was developed for this type of
population who have been living a lifestyle similar to the one I just
described. Eat good for 5 days and eat bad for 2 is only meant to last
4-8 weeks depending on the self-efficacy of the client. Those clients
with higher self-efficacy did have the option to count their calories.
The 5 days good 2 days bad is built off of a 5:2 ratio of good eating
Client CONSISTENCY equals

..clients attaining their goals
to bad. The clients must follow the guidelines below for 5 days and
then on the weekend or days off of their choosing they can eat what
ever they want. The cheat days could be back to back in one week or
separate, but cannot be back to back and blend into the next week.
For example, a client chooses to have their cheat days on Sat or Sun.
Then the next week, the client tries to have their cheat meals on Mon
and Tue. Thats not allowed.
Within the strategy of 5 days good 2 days bad I created behavior
goals. Initially starting out clients dont really know what to change
so I choose 3 behavior goals for them. The first 3 are, 1. Adding 8-12
servings of spinach or broccoli or any dark vegetables. These two
foods are nutrient dense, and give the body phytonutrients and
can be eaten almost endlessly when the client is still hungry. 2. 3oz.
protein with every meal. The importance of this goal is to build
lean muscle mass that will help with fat burning. 3, Cut carbs after 4
oclock depending on workout time. Behavior goal 3 is to help people
minimize the storage of fat. If you do not utilize your carbs then they
will store as fat. The only exception is for the clients who work out at
night then they are allowed to have some carbs after, I would often
suggest about 1/4 c up to 1/2 cup.
When I sit down with my clients I establish these first 3 behavior goals
and as these habits become apart of my clients natural process I then
choose 1-3 more depending on my clients ambition and ability to
handle change. I often ask them to brain storm some Ideas and if they
can not I am already prepared to give them 3 new behavior goals.
Issue 3 Quarter 1
Research photos before you post

them. An extra five minutes of
research can be the difference
between an awesome viral post,
and an awesomely bad viral
post. Donald Trump would have
benefited from a quick Google
search on a photo he retweeted.
What he thought was someones
parents turned out to be Fred
and Rosemary West, the infamous
serial killers.
American Apparel also suffered
a good dose of negative public
backlash, when they posted
a photo on Tumblr that they
thought was a plume of firework
smoke. Instead, it was a plume
of smoke from the 1986 Space
Shuttle Challenger explosion,
which killed the entire crew of
seven astronauts including
beloved teacher Christa McAuliffe.
A few moments of research would
have saved the company from
having to do social media damage
control.
Avoid offensive remarks, even if
they seem clever or funny to you.
Anything that can be construed
as racist, sexist or offensive to
any particular group should be
avoided. You may think that your
tweet or post is clever or funny,
but if it has the potential to offend
youd do best to find another,
more appropriate way to get your
message across.
Dave & Busters tweet in
November 2014 was an attempt
at a clever play on the word
no one. This tweet set the
Twittersphere ablaze, with angry
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13
followers telling the restaurant

chain in no uncertain terms that
their tweet was racist and not cool
at all. The offending tweet? I hate
tacos said no Juan ever.
Know when to apologize, when
to explain, and when to just let
it go. Most of the time, a sincere
apology works just fine in the
wake of a social media blunder.
In some cases, a brief explanation
(that does NOT pass the buck)
helps as well. Other times though,
a quiet delete and move on is the
most appropriate response or
non-response. Your best bet is to
simply and publicly say, Im sorry,
then move on.
The delete button works, but
more often than not it doesnt
work fast enough. By the time you
get around to deleting a frightful
Facebook post or tragic tweet, the
damage is usually already done.
Deleting wont erase the screen
captures or social media backlash
that results. It wont stop the tags
and hashtags that highlight your
blunder and spread it around the
Internet for all to enjoy.
Understanding social media
etiquette is your best and safest
bet, and a smart addition to
your online marketing strategy.
Nine times out of ten a little
forethought, a little research, and
a little common sense will save
you a great deal of trouble and
possible damage to your brand.
Its not worth the risk, so think
before you post. Yes, it really is
that simple.
2015

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14
2015

MONEY
Management
Im Frustrated.....
m frustrated with having my fellow

trainers have financial challenges.
This is an industry where we change
lives, and we need to be compensated
appropriately. Part of the solution
is demanding what we are worth.
About half of all trainers are not being
compensated properly for their skills
and talents. Its time to earn what you
are worth and keep every dollar you
can. In my 12 years experience as a
trainer, on two continents - going from
rich to broke a few times - I learned
about managing (and mismanaging)
finances the hard way. So, here are
some strategies to help you manage
your finances so you can benefit long
term for all of your hard work.
1. Live Lean
2. Your Car
ont rack up excessive debt,

especially credit card debt.
Plain and simple, those interest
payments will crush you financially.
Debt creates stress. When you are
stressed about debt, you arent able to
function at your highest level. Then,
your clients suffer as well.
rainers, and others in the health

and wellness field, need to be
healthy and well. Having a clear
mind and centered focus is key to
helping our clients. If we are stressed
about finances and day-to-day living,
our focus is spread thin, and so is our
ability to help our clients.
aintain control of your money.

The best way to do this is to
seek advice from experts such
as CPAs (certified public accountants)
and CFPs (certified financial planners). I
always recommend a business attorney
as well. DO NOT SKIP THIS PART!
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15
ecide if leasing a car is a better

strategy than buying your car.
Google the word money factor
to determine if the current financial
climate makes leasing or buying a
better decision. Choose a car which is
appropriate for your lifestyle, needs,
budget and family.
emember that you are in an

image-based business and
having a professional, successful
image is part of your business. You,
essentially, are the business. What you
drive says a lot about you, your goals,
and what you value. HINT: How you
take care of your car (and your home)
says a lot about you as well. If you train
millionaires, then a high-end sports
car (or luxury car) can be accpetable.
If you are in middle-America, and you
are training people at your boot camp
in the park, a nice truck will help you
fit in better. So, price, nessessity and
assimiliation into your group all
matter.
2015

Take 10% from every client

check and put it in a special
savings account
3. Surplus
4. New Avenues
our business and personal

finances should always be kept
separate. Ideally, you should
have a business checking and savings
account, and a personal checking and
savings account. Google the work
comingling money and then avoid it.
eep at least 3-6 months of
cushion in your business account.
In addition, your personal savings
should have additional 3-6 months of
cash in reserve to cover your expenses.
So if tomorrow all your clients
magically disappear from the surface
from the earth, you have enough
money to sustain your daily living until
your rebound!
At a minimum, take 10% of your money
and put it in a special saving account.
This is the money you invest (stocks,
bonds, mutual funds and real estate).
Issue 3 Quarter 1
reate additional sources of

income strategically. Think
through your investment
opportunities. Seek advice from experts
(not your buddy without any education
in finance, law or business).
ts funny, some trainers love network
5. New Options
f what you are currently doing isnt

working, you need to ask yourself
some critical questions. Is it me, or
something else? Do I have the needed
skills? Is this the right program for
my area? Are my prices too high (or
too low)? Am I missing the needed
certification?
marketing companies and others

not so much. The history and facts
show us that MLM/network marketing
companies have created the more
millionaires than any other business
structure. And, they have made more
women millionaires than any other
business as well. You can get caught
up on the hype, or you can just use
the structured format to increase your
weekly passive income.
The first step is an HONEST selfassessment. We often dont tell

ourselves what we should because we
dont want to know the truth (even
when it comes from inside). Be honest
with yourself and others when it comes
to your business, career and finances.
Then, seek expert help and take
massive action.
NOTE: This is what John Spencer Ellis

does with network marketing to earn
weekly passive income.
Luke Trencevski is an international

personal trainer, fitness entrepreneur
and author. Luke was born and raised in
Macedonia. Hes lived in America for 11
years. www.trainedbyluke.com
PAGE
16
2015

Issue 3 Quarter 1
PAGE
17
2015

Everything you need to know about Clean Eating

If you are like many, you want to eat clean but may not think its practical in your budget and/or lifestyle. Or perhaps you think it means contestmode strict dieting year-round to truly eat clean. Or you may simply get discouraged by all the complex and confusing terms out there like clean,
natural, GMO, organic, processed, just to name a few. Well heres a secret I only share with my closest friends: its not that complicated or
unpleasant in fact, its easy and delicious with the right information and preparation. And once you get it, you will be on your healthiest, happiest
A-game all the time. I have experienced this first hand and cannot imagine going backwards. I love to cook and create healthy recipes that are fun
and part of a normal, social life. I also understand how important it is that what we cook is easy and affordable, because without that we cannot
truly make it a sustainable lifestyle. So with a balanced, healthy lifestyle in mind, heres a few tips to master the basics of clean eating and do the best
with what you have to work with.
Eating clean is subjective. There are many definitions and degrees, but most
involve a diet consisting of whole foods prepared in healthful ways with
minimal artificial ingredients. The literal definition requires one to hunt and
gather all their food, think caveman. A more practical definition for someone
who doesnt live on a farm is to eat and make things from scratch most of time
and other times to choose items that have only ingredients you understand and
can buy in the store yourself.
Clean can come from a box. It is possible to eat clean even with pre-packaged
foods but diligence is critical in reading and understanding the label. And this
means the back of the package, not just the front which is like a giant billboard
with misleading sales pitches.
Processed isnt always bad. There is nothing black and white about this word.
There are many different levels of how a food can be processed. Highly
processed foods are bad they typically have dangerous chemicals and have
been put through some nasty procedures to end up on the store shelf and last
for years. On the other end of the spectrum are minimally processed foods
even a 100% natural tomato that is put in a jar with spring water must be
called processed. Anything put in a package is technically processed, but can
still be organic, natural and clean. When headlines mention processed foods
being responsible for diabetes, obesity and cancer, they are referring to the fast
foods, the lunch meats, the candy that all rank at the high end of the processing
spectrum.
Issue 3 Quarter 1
PAGE
18
2015

GMO isnt always horrible.
01
Scary Genetically
Modified Food
Genetically modified foods

have gotten a bad rap, and for good
reasons. But not all degrees or levels
of GMO are Franken-foods. Some seeds
have been crossbred to withstand drought.
02
Ideallly we would
all avoid anything
modified
to be safe....
Issue 3 Quarter 1
but in todays modern

industrialized world,
most produce and grains have been modified at some level from their
original heirloom seed. The point here is dont hate the label, rather inquire
and understand the application of it.
PAGE
19
2015
03
Organic is best...
Healthy is a Lie
Natural is great....
Healthy is a Lie....
It would take pages to explain all the subtle differences/definitions/laws/

requirements for just these 3 labels, but heres the bulk of what you need to
know: 1) organic is natural food grown/raised without commercial chemicals
(think pesticide, fertilizer, antibiotics) and subject to strict governance; it is
also costly and not always available, 2) natural has very loose rules that arent
strictly enforced, and merely means it is not highly processed (think tuna in a can),
3) healthy means whatever the food company wants you to think while there are
some vague guidelines, the important thing to know is something can be labeled healthy
because it has one ingredient that may be healthy by itself, but can also include many other
ingredients that are not healthy at all.
Even clean eaters do dirt

once in a while
Clean Eating: a
totally different
perspective
This is all a matter of personal choice, but I believe it is very

healthy to eat clean most of the time but allow for relatively
unclean food as part of being a normal, social being. Whats
important here is to acknowledge there is not a one-plan-fits-all and
do what is best for your health and happiness. By now you probably
realize that there are no silver bullets, magic foods or simple labels. There
is no short cut around it; foods without labels are best (think natural, single
ingredient), and if what we chose to eat has a label, we must turn the package
around and read it. If there is something we dont understand, its best to put
it down until we are able to research it for ourselves and then make our own
conclusion on whether its clean enough. Do what is best for YOU because you
deserve it, and besidesthe rest of us are counting on you to bring your healthiest,
happiest, strongest self to the party (or stage). Jen Arricale is an advocate for healthy eating while
enjoying life. As a fitness chef, sports nutritionist, champion natural physique competitor, award-winning author,
and accomplished marathoner, Jen teaches corporations, groups, and individuals how to eat healthy without
sacrificing a fun, full, and balanced life. www.jenarricale.com
Issue 3 Quarter 1
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20
2015

Issue 3 Quarter 1
PAGE
21
2015

Revenue Blueprint for

Busy Professionals
I
recently attended a fitness conference in California where I met a fitness professional who had just
spent thousands of dollars to publish her own book. She had no way to distribute it or make money
from it. The books sat in her garage collecting dust, so she could occasionally hand one out for free
to her clients.
tep-by-Step System for

Creating Four Passive
Revenue Streams in Less
Than One Week
wish I had met her sooner. Because, as fitness business owners,

we all make costly mistakes trying to get our message out to
the world so we can impact more lives and make a difference.
But were all busy and often times, we have no idea how to leverage our
time while maximizing our impact.
year ago, that all changed for me. I had just joined Ryan Lees Ultimate
Kindle Group. The team leader said hed give a Kindle Fire to whoever
wrote a book and made the first sale on Amazon. My competitive
nature kicked in and I spent the next several hours, bleary-eyed, hunched over
my keyboard putting pen to paper and writing my first book. In less than 24
hours, I had my book uploaded onto Amazon and making sales.
ne year later, I havent touched that book on Amazon but it

continues to pay me every day on auto-pilot, with 100-150
book sales a month. But I didnt stop there. Using some
new multi-casting marketing strategies, I was able to turn
that book into four passive revenue streams in less than
a day.
ut lets back up for a minute and

talk about what multi-cast
marketing is all about.
Issue 3 Quarter 1
PAGE
22
2015

Book-Casting
Blueprint
01
Write a book in Microsoft

Word.
03
Create a bit.ly link so you can

track the links and measure
conversions.
04
Get the book converted into

Kindle Format. I hired a fiverr.
com expert.
05
Create a book cover. I hightly

recommend fiverr.com. Get a
$5 cover!
06
Upload the book to Amazon

(1st Passive Income Stream)
07
Run a free book promotion

on Amazon to get buzz and
increase rankings.
Buckle up and lets get started!
Multi-cast marketing means creating one

piece of content and leveraging it across
multiple platforms (Facebook, LinkedIn,
Tumblr, YouTube, Google+, Instagram,
etc.) in several mediums (audio, books,
slide shows, motivational quotes, pictures,
videos) to reach 1000s, even millions of
people, with very little extra work.
There are many forms of multi-casting:
Book-casts, Mag-casts, Video-casts,
Podcasts, and Brendon Burchards social
media method called Circular Viralocity.
Ive studied every single one of them. But
for the purposes of this article, Im just
going to share with you my book-casting
blueprint that has allowed me to make
an extra $300-400 a month for the last 12
months on auto-pilot while building my
mailing list with targeted leads.
This process is replicatable and simpleto-follow, no matter who you are or how
much money you have to invest. I spent
less than $200 to create four passive
revenue streams but you can easily do it all
on your own and not spend a dime.
02
Create complimentary, bonus

material Put a link in your
book and get emails!
So buckle up and lets get started!
Issue 3 Quarter 1
PAGE
23
2015

08
Get friends and family

members to give you 5-star
reviews to increase sales.
09
www.CreateSpace.com, buy
an ISBN number, & create a
hard copy. (2nd Stream!)
10
www.acx.com and hire a

voiceover to create an audio
version of your book.
know without a doubt, you can

replicate this blueprint and have equal,
if not better, results than I achieved.
But here are my results:
Time Spent: 1 day of work
Monthly Sales: 100-150 book sales
(consistently for last 12 months)
11
ACX.com will then upload the

audio book to Audible.com
(3rd revenue stream)
Passive Revenue: $200-$300 a month

from Amazon Kindle Sales alone. # of
New E-mail Subscribers: 606
12
a higher-priced info
product with the same info.
Create a
Social Proof: 25 Written Testimonials

(automatically collected by Amazon)
Audio Sales: $65 first month (11

sales) Due to some glitches with
my voiceover guy, we only got the
audio book up last month.
# of lives changed = Priceless
13
Hire a local student or

professional to shoot videos
of you.
Amount of additional time spent

maintaining the business, traffic,
or products: 0
Want to learn more about multi-
here you have it! Four truly passive

revenue streams that run on autopilot, to build your list, fatten your
wallet, and increase your impact on the
world with little to no extra effort. Use
this blueprint over and over again to
yield multiple passive income streams
from books, reports, podcasts, and more.
15
14
Beta test your videos to your

book buyers.
casting marketing? Like my

Facebook fan page: Dr. Kristen
www.facebook.
com/drkristenharvey. Dr. Kristen
Harvey is CEO of Scenic City Boot
Camp and Transformation Center
in Chattanooga, Tennessee
alongside her business partner &
husband, Kevin.
Launch your new information

product! (4th sream of
revenue!)
Issue 3 Quarter 1
PAGE
24
2015

Issue 3 Quarter 1
PAGE
25
2015

Fast Moms: wake

her type II fast twitch
muscles for her best
body yet!
Type II Fast Twitch muscles are the biggest in
our body. They increase our metabolism more
than any other muscle fibre and theyre the
first to atrophy as we age. Yet when it comes to
training our in-home clients these are the most
untouched muscle fibres of the group.
True, the amount of weight your client has to lift
to activate fast twitch muscles using traditional
methods is so heavy that its just not practical
for the stay at home client. After all, youre not
going to give your at home mom a bar stacked
with 100 pound weights and ask them to bench
their six rep max.
et if the most frequent in-home clients are

stay at home moms or middle aged women
(and they are) then their main goal is to lose
weight, trim inches, or look fabulous as they
age. So arent you denying them their goals if
you dont train fast twitch? Because, ultimately,
staying in high rep ranges will just slow down
their metabolism and they will gain weight as
they age.
These days theres an abundance of fast twitch
activating techniques that you can do with your
clients in the comfort of their homes. These
are free from heavy lifting, they are free from
intimidation, you barely need any weight, and
the movements are slow and controlled to keep
your clients injury free. Here are two amazing
options that will blow your clients away.
Blood flow restriction: ok, you may want to
hide the name from your clients. After all it
sounds pretty intimidating. But the truth is this
Issue 3 Quarter 1
technique is so gentle that its even used on

hospital patients that need to regain strength
in their limbs. Its simple, its painless, and it
gives your client the benefit of increased Type II
muscle fibres.
happens at the beginning of movements.

That is why higher weight loads and lower rep
ranges work. Yet fast twitch muscles are also
activated when your slow twitch endurance
muscles fatigue and need backup.
Take a tourniquet, a pressure cuff, elastic band,

or really any form of fabric you desire and tie
it around the proximal joint of the muscle (the
joint closest to the trunk of the body, either an
arm or a leg). It should be tight enough that
your client feels a rate of perceived pressure
of about seven out of ten. An exercise is then
performed with high repetitions (30 reps) at a
weight of your 30% RM.
With nothing but the use of your clients body

weight we can focus on Fatigability to activate
fast twitch muscles. The best way to do that
is through Time under Tension (TUT). Just as it
sounds, time under tension is the amount of
time your muscles remain under tension while
performing repetitions.
As an example lets take the bicep muscle.

Tie the tourniquet at the shoulder. Your client
should feel the pressure of the tourniquet, but
its bearable. Give them a light weight and have
them do 30 bicep curls. Continue on to the next
limb. Circuit training works great with blood
flow restriction.
ne of the reasons blood flow restriction

works is because it reduces arterial flow into
the limb, yet, because the tourniquet is not too
tight, it still allows for venous blood to exit (in
other words blood cant get it but it can get
out). Since blood is our carrier of oxygen, the
amount of oxygen in the muscle is decreased,
so the anaerobic fast twitch muscles are the
ones that are worked.
Many studies demonstrate that finishing 6-8

reps in 40-50 seconds will activate your fast
twitch fibres. This means that each repetition
should take approximate 8 seconds to
complete. The movement is so slow that your
clients will think theyre performing yoga.
....their main goal is to

lose weight, trim inches,
and look fabulous
Time under tension: As we know, fast twitch

muscles are activated when your body is not
using oxygen as its main energy source. This
PAGE
26
2015

s any good trainer knows, we dont just use one

type of training all the time. The body adapts
or causes changes that may stunt the long term
goals of our clients. Making sure we successfully train all
types of muscle fibre is important, especially when that
fibre increases metabolism drastically and gives our stay
at home moms and middle aged women what they want,
a toned and sleek physique now and for the rest of their
lives.
licia has been fitness professional for almost 9

years. As the owner of the in-home personal
training company Destination Fit, she is
committed to helping her clients reach their fitness goals.
For more information on Alicia visit: www.destinationfit.ca
They will feel completely in control. All body moves can be

used. Take a push up for example. If your client is already
doing full push ups, start them on their knees. The client
lowers their body and bends their elbows for four counts.
Then, they lift slowly for 4 counts and repeat. We all know as
trainers there is nothing more treacherous than counting.
Your option: get a stop watch and time your client. Its 6 8
reps in 50 seconds or approximately 8 seconds per rep.
Issue 3 Quarter 1
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27
2015

Issue 3 Quarter 1
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28
2015

I am greateful for every day and

value my healthy lifestyle
Exercise and Nutrition

Post-Organ Transplant
Personal Trainer and 2-time transplant recipient tells all.
The transplant surgery was

very successful
I am a two-time kidney transplant recipient
as of March 19, 2013. On March 19, 2013, I
had received a transplanted kidney for the
second time. The transplant surgery was very
successful.
After I was released from the hospital, I had to
wait two weeks to start exercising due to the
pain from the surgery.
I started walking around the block from my house
two times each day. I had routine visits twice
a week for one month. I had to visit my kidney
doctor and my kidney transplant surgeon. After
ten weeks, I was cleared by my kidney transplant
surgeon to begin working out at a health club.
Issue 3 Quarter 1
A personal trainer in the gym approached me and asks me a few questions. He asked me,
Do you need help with the equipment. I said, I need to know how to use the equipment
properly. He asked me some questions about myself. I told him that I am a kidney transplant
recipient. The first thing he said, Wow. He said, I did not know that organ transplant
recipients can exercise in the gym like normal people.
I created an exercise program for myself by reading books on exercise and bodybuilding. I
wrote everything down about my training in my training journal. I took photos to record my
progress. I ate healthy food by following a clean diet. I have a cheat day once a week. My
diet is 30% protein, 40% carbs and 30% fat. I ate almonds and walnuts as my good fats. I
make sure that I consumed only 2 grams of sodium per day. Anything more than 2 grams of
sodium can lead to high blood pressure and excessive fluid in your lower body(ankles, calves
& feet). One side effect that I had experienced of using immunosuppressive drug was edema.
I ate frequent small meals and I drank plenty of fluids.
I am presently taking immunosuppressive drugs to help my body accept the new organ. I will
be taking immunosuppressive drugs for the rest of my life. These immunosuppressive drugs
suppressed the immune system so that the body can accept the new organ
PAGE
29
2015

Organ Transplant for

Survival
Without these drugs, the body will
quickly reject the new transplanted
organ. The bodys immune system goes
into defense when a foreign organ is
attached inside the body.
I weigh myself every morning to
monitor the side effects of the
immunosuppressive drugs in my body. I
check my blood pressure daily. I visit my
kidney specialist once a month to go over
my medicines and do a monthly blood
test. I am very healthy and my body had
transformed. I had lost some fat and
gained muscle.
Common anti-rejection
Common Side Effects OF
medications
Immunosuppressant Drugs
Prednisone (Deltasone,
Meticorten,Orasone)
Immunosuppressant is a general term to describe
Cyclosporine (Sandimmune, Neoral,

Gengraf )
several medicines that lower or suppress the immune

system. These medicines are administered so that
Tacrolimus (Prograf ) This is the drug

that I am presently taking.
your body will not reject a transplanted organ. They
Azathioprine (Imuran)
are commonly known as anti-rejection drugs. Many
Mycophenolate (CellCept)
of these drugs have side effects. Listed below are

some common medications and some suggestions to
help overcome any symptoms you may encounter.
Issue 3 Quarter 1
PAGE
30
2015

or personal trainers, you may ask your client

the basic questions. Before training the client,
ask the client questions about his or her organ
transplant. Ask the client which organ was
transplanted. Ask about the transplanted
organs; the kidneys, heart, liver, pancreas, lungs
or eyes (corneas).
restricted on drinking fluids and eating certain

foods.
I advise the trainer to know something about
the vital organs. This can be achieving by
accessing major search engines on the Internet.
Trainers should start networking with organ
transplant specialists and dieticians at the
outpatient transplant clinics in their areas.
Ask the client was he or she cleared to work

out by the transplant surgeon? If the client
was cleared to work out, ask for the clients
organ transplant specialist name and phone
number. You may contact the specialist and ask
questions about the clients health conditions.
Sometimes, clients will not be honest about
their health conditions after receiving an organ
transplant. Ask the client about their diet. Diet
does play a role in the effectiveness of the
immunosuppressive drugs.
In conclusion, organ transplant recipients like

me can lead a normal life after receiving a
lifesaving gift. I will always cherish this second
gift of life for the rest of my life. If you have any
questions, you may email me at mikegeorge@
musclefitsports.com.
Mike George is a two time kidney transplant
recipient. Mike is working on becoming a
NESTA personal trainer. Mike loves drinking
liquid egg whites, which are high in protein and
taste great. Please check out this link: http://
www.eggwhitesint.com/likes/michael.
Start your client with a light workout. I advise

personal trainers to speak with a registered
dietitian about diets for organ transplant
recipients. A dietician visited me after I had my
kidney transplant. We went over the diet. She
told me that best foods that I can eat. I am no
longer restricted on eating certain foods and
drinking liquids. When I was on dialysis, I was
Issue 3 Quarter 1
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31
2015

Issue 3 Quarter 1
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32
2015

trongman training
develops true
functional strength
and can bridge the gap
between traditional weight
training and the real world.
mplementing heavier
loads and awkward
objects forces the
neuromuscular system to
work harder to adapt;
STRONGMAN
Functional Training and More by Craig D. Ing, RKT, CKTP, FMS, HKC
he athlete quickly approaches what

looks like an exercise ball made of
solid concrete resting on the ground.
Spanning nearly two feet in diameter, it lies
dormant in front of a five-foot-high platform.
He crouches down and rests his torso over
the giant stone sphere. Wrapping his arms
around the ball in a bear hug, the athlete
squeezes with all his might. Leaning back,
he pulls the object from the ground toward
his lap and in one deft move the athlete
drives his hips forward, stands and places
the sphere on the platform. Not yet finished
with his task; four more platforms silently
wait for him to his right. Each with another
atlas stone placed in front of it; each stone
progressively heavier than the last.
veryone has seen one. At one time or

another everybody has encountered
a strongman contest; perhaps live in a
parking lot or park somewhere. More likely,
they came across one while channel surfing
late at night or during the marathon of
episodes usually aired around the holidays.
Regardless of ones level of interest in
strength sports, exercise or weightlifting,
curiosity reigned causing the passer-by to
become a spectator.
Issue 3 Quarter 1
o the uninitiated it was a big guy

lifting or moving a bunch of really big,
heavy stuff; perhaps little more than
a freakish display of brute strength. To the
indoctrinated however, the contest was not
only the pinnacle of long, grueling hours of
training, but it was a perfect, albeit extreme
demonstration of functional movement.
e can define function as a basic

competency in the movements that
we encounter in daily life. Pulling,
pushing, lifting, pressing, squatting, dragging,
carrying and twisting are all examples of
functional activities. It is this type of movement
that we encounter frequently throughout
the course of a normal day. It is also these
PAGE
33
activities that are the heart of each of the classic

strongman events.
trongman training is about pulling a

heavy, awkward object from the ground
or pressing it overhead. It is about
carrying, pulling or dragging a heavy load over
a long distance as quickly as possible. The
use of large, oddly shaped and asymmetrical
or non-uniform objects practically forces core
stabilization and grip strength development.

The deadlift, the carry and drag, the tire flip, the
log press, the truck pull; all of these strongman
disciplines find their roots in function and
develop static strength, strength endurance,
maximal strength and explosive power.
2015

STRONGMAN:
Functional Training
Strongman training develops true functional strength and can bridge

the gap between traditional weight training and the real world.
What about the other benefits to this type of training? Strongman
training can be utilized as a tool that can not only add variety to a
program, but can challenge the client in new ways. Implementing
heavier loads and awkward objects forces the neuromuscular
system to work harder to adapt; where deadlifting a bar with
the plates evenly distributed is easy, flipping a giant tractor tire
however, will prove to be far more demanding. Whats more, there
is a considerable amount of carryover between improvements in
the strongman disciplines and the traditional lifts; the tire flip will
actually help improve the deadlift. Similarly, the stresses to the body
from doing yoke carries will improve squatting.
ncorporating strongman training into your repertoire is fairly simple.

The nature of strongman training makes it an ideal complement to
client programming. Most events typically last sixty to seventy-five
seconds. Therefore, several events can be trained in a session if you are
looking for an efficient workout or, because of the characteristics of the
movements, a strong metabolic boost. Conversely, single events can
be incorporated at the end of a more traditional program making them
effective finishers.
here is a wide array of equipment options available on the market;

everything from molds for making atlas stones to harnesses for
pulling trucks. Thick handled bars or axles are ideal for changing
up the deadlift and the overhead press. Sandbags and kegs are perfect
Issue 3 Quarter 1
for a variety of lifts and carries. If you dont have access to these items,
there is probably plenty of heavy objects in your facility that you can use.
Heavy dumbbells can be used for a farmers walk, plates or dumbbells
can be used for the front or crucifix hold and nearly anything can be used
for a loaded carry. Changing variables within an exercise can also serve
to challenge the client. Use a sumo rather than a conventional stance for
deadlifting. Deadlifts can also be performed from blocks or pins, allowing
for a heavier pull. Heavy unilateral dumbbell or kettlebell presses can
also get the whole body working. Similarly, maximum lifts, maximum
repetition sets, and timed sets can also be employed to mix things up.
lient does not have to be a strongman or a strongwoman to reap

the benefits of the training. As with everything we do, always be
mindful of safety and form. Use your creativity; the possibilities
are without limit.
Craig D. Ing, RKT, CKTP, FMS, HKC is President of Ing Martial Arts &
Advanced Training, LLC. He is an author, speaker and an amateur
strongman competitor. www.ingtherapeutics.com craig@
ingtherapeutics.com
PAGE
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2015

Issue 3 Quarter 1
PAGE
35
2015

Hot
in
Here
n her recent video about health benefits

of saunas, Rhonda Perciavalle Patrick,
Ph.D., a biomedical scientist who has done
extensive research on aging, cancer and
nutrition, showcases multiple sauna health
benefits for muscle recovery, improved cell
health and regeneration, and hyperthermic
conditioning.
he good news: Sunlighten Infrared

Saunas provide the safest and best
independently tested and proven tool
to help achieve the many sauna benefits
outlined by Dr. Patrick and Dr. Steven
Mercola in his article, Are Saunas the Next Big
Performance-Enhancing Drug?
ne of the health benefits of saunas,

according to Dr. Patrick, is the fact
that the heat acclimation whether
from exercise or sauna use increases blood
flow to muscles, the heart, and skin, all of
which can lead to positive effects, including
gains in endurance and muscle mass.
few other highlights from Dr. Patricks

research and Dr. Mercolas article:
Sunlighten saunas provide all of these health

benefits and more with our far and full spectrum
infrared sauna heaters, the only infrared
heaters on the market clinically shown to raise
core temperature, resulting in hyperthermic
conditioning. The full spectrum mPulse line
of saunas is the only one on the market that
has shown tested, positive results for muscle
recovery, and produces true near infrared heat to
promote cell health and regeneration.
n a related article, Dr. Mercola encourages

sauna users to seek out saunas that
combine the efficacy of strong infrared
heat emissivity and the safety of lowemission electromagnetic fields (EMF).
Sunlighten is proud of the fact that their
sauna heaters fit the bill of proven safety and
efficacy. Solocarbon heating technology
has been independently proven to be 95%99% effective at delivering the highest
concentration of infrared heat, which is
necessary to achieve
the known health
benefits of infrared
therapy.
Sunlighten full spectrum infrared saunas are

the perfect choice if you want to experience
the health benefits of a sauna in the comfort
of your own home, club, gym or anywhere
else you train clients. Offering a full range
of products for those seeking to help clients
obtain the benefits of saunas. Sunlighten has a
whole sales team dedicated to providing saunas
to other businesses. Doctors, chiropractors,
physical therapists, spas, fitness centers, massage
therapists, and athletic trainers all use
ver 2,000 commercial facilities worldwide use Sunlighten saunas, which

are recommended by more health
professionals over any other. Many businesses
use the saunas as an added value for
customers while others use it as an incomegenerating tool in and of itself. A Sunlighten
infrared sauna is a low cost investment that
immediately generates revenue. With their
financing option, many of their customers
even pay off the balance with the revenue
generated.
Sauna use may naturally generate

a massive boost in human growth
unlighten is
hormone, which is great not only for
also proud that
athletes, but also for anyone over
their saunas
the age of 30 (the age when growth feature ultra low
hormone naturally begins to drop off) EMF technology:
producing virtually
Sauna use may help muscle recovery no EMF and offering
after an injury.
you an even safer
infrared sauna
Sauna use may improve insulin
experience.
sensitivity, which may then lead to
increased muscle growth
Issue 3 Quarter 1
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36
2015

n a recent study, Sunlighten infrared saunas

were shown to promote weight loss by
burning calories while you relax in total
comfort.
eight loss is a key to health and

wellness for many. The ultimate
goal at Sunlighten is to support the
health and wellness efforts of thier customers
and they think that regular infrared sauna
use can be a key component to creating
a healthy lifestyle. Weight loss and heart
health (two benefits which often go hand-inhand) are two major benefits of infrared heat
therapy.
10-year study published by The New

England Journal of Medicine found that
waist circumference by itself is a critical factor in
assessing the risk of premature death. In other
words, if you can maintain a healthy weight,
you may increase your likelihood of a longer,
healthier life.
hen it comes to burning calories with

infrared heat, only Sunlighten saunas
have been clinically shown to dramatically
aid in weight loss. Results from a 2009 study
indicated that Sunlighten saunas are beneficial
for lowering weight and waist circumference
Issue 3 Quarter 1
in just a 3-month period. And for those who

are sedentary due to medical conditions such
as osteoarthritis, cardiovascular or respiratory
problems, results were even more profound. (1)
nother study showed that 30-minute

infrared sauna weight loss sessions can
burn upwards of 600 calories. During a sauna
weight loss session, your core temperature
increases and the body works hard to cool
itself. While using an infrared sauna, there is a
substantial increase in heart rate, cardiac output
and metabolic rate, causing the body to burn
more calories. Blood flow is reported to rise from
a normal 5-7 quarts per minute to as much as 13
quarts per minute. (2)
or workout aficionados and athletes,

infrared sauna can be used to minimize
injury downtime and expedite recovery after
competition. Many sports medicine pros believe
that the regular use of a Sunlighten far infrared
sauna is essential in promoting muscle recovery,
reducing tension and eliminating performance
inhibiting toxic burdens from the body.
nfrared heat can greatly benefit the sore,

damaged or tired muscles of an athlete. The
heat penetrates the muscles, increasing blood
circulation and assisting muscle repair. Infrared
heat will also help in the reduction of lactic
acids, allowing tight and worn-out muscles to
relax. The penetrating heat of the infrared sauna
can also help ease the pain of a muscle sprain
(after administration of cold and compression).
egular use of a Sunlighten sauna may

be an effective means of cardiovascular
conditioning and burning of calories, akin to
regular exercise. Studies have shown that both
far- and mid-infrared heat waves are effective
in weight loss efforts. The new full spectrum
mPulse infrared saunas offer both far- and midinfrared settings. Theyve even pre-programmed
the mPulse with a weight loss setting, custom
blending the infrared output for the most
effective use. But you can go even further and
adjust the settings to the best custom output for
you on a session -by-session basis.
PAGE
37
To learn more about infrared saunas

and weight loss or to talk with a
representative about the mPulse
infrared sauna, please click to HERE
2015

THE SCIENCE
Geek
Sarcopenia in Aging Adults: Detection and Mitigation
Issue 3 Quarter 1
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2015

WHAT IS
SARCOPENIA?
Aging Adults
he term sarcopenia was introduced by I. H. Rosenberg

in 1989 and is from the Greek, loss of flesh. Although
technical definitions of this term still vary, we will
consider here the interpretation of the European Working Group
on Sarcopenia in Older People as a syndrome characterized
by progressive and generalized loss of skeletal muscle mass
and strength with risk of adverse outcomes such as physical
disability, poor quality of life and death.(1) Sarcopenia can
be the cause of, or caused by, many age-related conditions.
Low muscle mass and low muscle functionality with reduced
physical performance create a serious scenario which requires
purposeful intervention. Commonly, cases of sarcopenia are
found with other co-morbid conditions associated with the
aging process.
iagnosed sarcopenia, occurs in about 1 in 20 individuals

and in as many as 1 in 3 frail older persons. In and of
itself sarcopenia exposes the individual to a variety
of potential negative life events such as falls, inability to care
for oneself, significant impact on other physical disabilities,
increased rates of institutionalization, hospitalization, and all
cause mortality.
ver the years researchers have suggested several

lifestyle and health determinants in the etiology of
sarcopenia and have implicated poor diet, little physical
activity, other disease states, medications, environmental toxins,
and smoking. There also may be a genetic predisposition
component to sarcopenia. Understandably, aging is considered
a strong risk factor for sarcopenia.
Issue 3 Quarter 1
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39
2015

U
A
nderstandably, aging is considered a strong risk factor for sarcopenia. Sarcopenia is almost never
seen in isolation but is typically encountered in the context of a constellation of other health
related problems. The most common are insulin resistance, atherosclerosis, chronic kidney disease,
Alzheimers disease, and cancer.(2)
better understanding of the mechanisms underlying the pathogenesis of the muscle atrophy and frailty
of sarcopenia has been the objective of numerous studies and represents an important first step in the
development of therapeutic approaches. At present we can identify some
general aspects leading to a state of sarcopenia. In the average person, about 40% of
the body is muscle tissue, of that, approximately 20% is protein. Individual muscles
are composed of single cells or fibers embedded in a matrix of collagen. Protein
is not only found in bulk muscle but also in each muscle cell and is part of the cells
genetic bundle; (we find histone proteins as a protective and functional shell around
the cells DNA, for example). As one ages, the rate of protein synthesis, its strict reproducibility, and post-translation modifications are at risk of being
compromised. Thus, this muscle protein dysregulation may cause impaired functioning from the genetic to the systemic levels. These compromised
protein related processes may lead to loss of the muscles ability to maintain and repair structural integrity.
C
A
onsidering the aforementioned, there has been increased interest in determining the basis
for muscle protein malfunctioning in sarcopenia.
s one ages protein dysregulation can be detected in the genetic makeup of cells
and the cells organelles. For example, mitochondria, the energetic source within
cells, can be compromised by protein related damage and can be the basis for, or
contribute to, a great many neurological, metabolic, and cardiovascular disease states (3). Also
damaged protein within cells can generate DNA and mitochondrial RNA impairment and lead to cell
death.(4)One of the most active and detrimental processes that causes damage to proteins is glycation.
Glycation is the reaction of reducing sugars, such as glucose and fructose, with proteins, lipoproteins, and
amine functionality of nucleic acids.
lycation disrupts one of the main ways proteins manifest

their properties - via their secondary and tertiary
structures. This glycation process leads to the altered
structure known as advanced glycation end-products (AGEs).
AGEs, along with their biological receptors, known as RAGE,
(receptor for advanced glycation end-products), are considered
key players in age-related diseases. These diseases include
atherosclerosis, diabetes, cancer, Alzheimers, and others.
Issue 3 Quarter 1
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40
2015

GEs are especially prominent in individuals

who smoke, are obese, or present with insulin
resistance and diabetes and typically show high
levels of inflammation and oxidative stress. AGEs are
formed endogenously, at some level, in everyone, but this
production is accelerated during states of hyperglycemia
increased blood glucose levels - and diabetics are at
increased risks of generating AGEs compared to those
that are normoglycemic. AGEs are not only produced
within the body. AGEs, and their precursors, can occur
in some foods naturally, but they occur more often in
processed foods and can be enhanced by how the food
is cooked. Foods high in AGEs are those that typically
contain protein and some fat and have been processed
at high temperatures. Grilled meat, pasteurized dairy,
caramelized and browned foods, for example, all contain
elevated glycation products.
onsidering glycations affect on proteins it is not

difficult to envision how glycation may play a
significant role in the development or exacerbation
of sarcopenia. AGEs are definitely associated with
increased oxidative stress and inflammation (5) related to
many conditions comorbid with sarcopenia. Studies have
indicated a correlation of muscle weakness with glycation
total body burden.
Issue 3 Quarter 1
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41
2015

Issue 3 Quarter 1
PAGE
42
2015

TT
UL
HA
Considering
glycations
affect on proteins
it is not difficult to
envision how glycation
may play a significant
role in the development or
exacerbation of sarcopenia.
AGEs are definitely associated
with increased oxidative stress and
inflammation (5) related to many
conditions comorbid with sarcopenia.
Studies have indicated a correlation
of muscle weakness with glycation total
body burden. One study noted an increase
of more than 200% in the biological marker for
AGEs, pentosidine, in the skeletal muscle of older
adults with muscle weakness. Also, since AGEs are
clearly linked to peripheral artery disease, it has also
been postulated that the compromised microcirculation in
HE
I
AG
NG
muscle is likely associated with glycated-related cross-linking

of intramuscular connective tissue and vascular structures,
contributing to the decline in muscle function with aging. (6)
PR
AGEs are very closely associated with inflammation. It is already

known that chronic low grade inflammation is involved in age-related
remodeling in the neuromuscular system. Systematic and chronic low grade
inflammation is often increased in those with sarcopenia. Many inflammatory
mediators are directly associated with loss of muscle mass and strength in
the elderly. Several inflammatory cytokines are associated with increased levels
of inflammation. One, in particular, is tissue necrosis factor alpha (TNF). TNF is
one of the primary signals that induce apoptosis, or cell death, in muscle cells. AGEs
accumulated on protein deposits interact with RAGE and transmit their signals using
intracellular reactive oxygen species as second messengers. Ultimately, these AGEs/RAGE
interactions induce the expression of a variety of pro-inflammatory markers. Notable among
these is TNF, (7) to the detriment of muscle tissue homeostasis.
OC
ES
S
AGEs correlate to glycemia and also oxidative stress. Constituents of the diet that reduce AGEs burden,
and thus oxidative stress/inflammation, tend to ease this overall burden over time. A diet, appropriate
in energy content, that maintains healthy body weight is prudent and is associated with less systemic AGEs
levels. Additionally, diets rich in whole foods, vegetables, and whole fruits, (not fruit juices), tend to modify
the endogenous production of AGEs. Simple highly processed carbohydrates increase AGEs production via their
propensity to cause hyperglycemia. The exogenously produced AGEs, occurring via dietary glycated foods, can be
reduced by modifying AGEs induced food processing methods. Preparation of consumable products should include
less harsh heating methods, rather than the high heat processes currently employed in many cases. It would, likewise, be
advantageous to minimize grilling, baking, and frying foods. More benign food preparation such as poaching, steaming,
Issue 3 Quarter 1
PAGE
43
2015

n addition to diet, other lifestyle habits can influence AGEs burden. It had
been determined that AGEs production is slightly increased by intensive
exercise and immediately thereafter, however, their production and impact is
diminished post-exercise. This is thought to be due to RAGE, (a crucial part of the
inflammatory mechanism associated with AGEs), being reduced with exercise. In
addition, with regular exercise, the healthy surrogate for RAGE or sRAGE, (soluble
receptor for RAGE which appears to scavenge AGEs), is increased and RAGE is
down-regulated.(9) Further reduction of AGEs burden may be achieved by not
smoking (and limiting exposure to secondary smoke and other forms of air
pollution).
he fact that total body AGEs burden, can be assessed quite easily now
via skin auto-fluorescence makes it sensible to include glycation as part of clinical investigations into physical frailty and sarcopenia.
The process is non invasive, inexpensive and very simple to perform thus making it an ideal assessment to add to other more traditional
research tools.
The biological processes leading to development of sarcopenia and their interplay are multiple. But
good lifestyle habits that include exercise, weight management, proper food choices and preparation, and
eliminating smoking may go a long way toward reducing the risks of whole body AGEs .
1. Alponso, J. et al, Prevalence of and intervention for sarcopenia in aging adults: a systematic review. Report of the International Sarcopenia
Initiative, 2014, Age and Aging, 0: 1-12
2. Cesari, M., et al, Sarcopenia and physical frailty: two sides of the same coin.,2014, Frontiers of Aging Neuroscience, Vol 6, Art 192
3. Pun, PB, A mitochondria-targeted mass spectrometry probe to detect glyoxals implications for diabetes, 2014, Free Radic Biol Med.
Feb;67:437-50
4. Yadav, N, Transformations of the macromolecular landscape at mitochondria during DNA- damage-induced apoptotic cell death.2014 Cell
Death Dia 2014 Oct 9;5:e1453
type 2 diabetes., 2013 J. Clin Biochem. Nutri Vol , no 1, 22-26

6. Dalal, M., Elevated serum advanced glycation end products and poor grip strength in older community-dwelling women. 2009, J. Gerontol
A Biol Sci Med, Vol 64A, no 1, 132-137
7. Chandler, D. Effects of plant-derived polyphenols on TNF-alpha and nitric oxide production induced by advanced glycation endproducts.,
2010, Mol Nutr Food Res. 2010 Jul;54 Suppl 2:S141-50
Nutr
9. Couppe, C., Life-long endurance running is associated with reduced
glycation and mechanical stress in connective tissue, 2014, Age (Dordr),
36(4):9665
Nick Pokoluk is a biochemist, certified Six Sigma Black Belt and certified wellness
coach with over forty years experience in the pharmaceutical, medical device and
wellness industries and is currently Director of Research for Troy Healthcare, LLC.
npokoluk@wwtpi.com
Issue 3 Quarter 1
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2015

Issue 3 Quarter 1
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2015

That Dreaded Ego
Across the board, this issue keeps fitness professionals from experiencing
fulfillment and building a solid career in the weight loss industry.
Over the years, as Ive developed a very rewarding career in
the nutrition and fitness industry, Ive spent countless hours
observing personal trainers and health coaches in an effort to
design my own unique approach to transforming lives. From my
copious notes, Ive found one common denominator evident in those
struggling to build a successful career in this industry. That dreaded
ego.
cross the board, this issue keeps fitness professionals from

experiencing fulfillment and building a solid career in the
weight loss industry. Those that chase self fortune and fame
can typically live with frustration and unmet expectations. It is
my experience that when you put yourself before the needs of the
people, you set yourself up for disappointment. Clients dont hire a
client was sharing their disappointment with me? You just lost me.
Its imperative that you remember clients unveil their weakest side
when they join forces with you. They take a chance on belief that
they will receive strength and hope as they embark on a journey,
with you as their leader, to find their better self.
o be your best, decide that if youre going to change lives,

integrity has to be the most precious commodity to you. You
cannot lead where you do not go. Invariably, I see trainers and
coaches giving nutrition advice and then sneaking food they know
they shouldnt eat. Sometimes, their developing a workout plan for
a client, but never scheduling their own workouts to stay on top of
their personal fitness game. You are a billboard for the industry you are
passionate about. Being the best coach is so much more than lip service.
...Your words mean nothing if you dont live the life

you coach others to follow.
trainer or coach to hear about all of their accomplishments. They are
taking a leap of faith and entrusting you to believe they matter, their
goals matter and that you are going to give them your full attention.
More times than not, I see trainers and coaches sitting during a
training session, texting on their phones, yawning and looking
around away from concentrating on their client. It breaks my heart.
Guess what? Your client tells me all about it in the locker room.
What if I were a prospective client, thinking about hiring a personal
trainer? What if I was asking about you in the locker room and your
Issue 3 Quarter 1
Dont just talk the talk. You have to walk the walk. Your words mean
nothing if you dont live the life you coach others to follow.
ackling your ego is really easier than you think. One of the very
best steps you can take is to humble yourself. Have you ever
stopped, for just a moment, and considered how many people helped
you get where you are?
PAGE
46
2015

o one does anything on their own. It takes a team to create

anything of outstanding quality. Keep in mind, when your
client achieves a goal, its not you that should take the credit.
Your client did the work and may try to give you all the glory, but at
the end of the day, if your client hadnt made the decision to show
up, there would be no victory. One of the best ways I have found to
keep things humble is to remember that team stands for Together
Everyone Achieves More. Give the glory and high five back to your
client and theyll stick with you forever.
ts never too late to turn this into something amazing. Give the
gift of new hope to your clients. It will be priceless to you.
Michele Jamison, National Transformation Champion, Certified Sports

Nutrition Coach & Body Transformation Specialist. Michele is the owner
of Body By Mj Online Training Systems and Begin Again Fit For Life
Personal Training Center. She can be reached at www.michelejamison.
com.
f you feel your focus has been on your own ego, you can pivot
today. Decide you want to turn this around. One of the best ways
to do that is to reach out to your clients. Start by apologizing to
each of them for not giving your best. They will more than likely tell
you that youve been doing a wonderful job, but in your mind you
know you can be better. Make a vow to them that starting now you
are making them your top priority. I find that if I take 15 minutes
to sit down with each of my clients and find out more about whats
going on in their lives, our relationship grows stronger. Not only can
I work more effectively, but they will feel important and solidify their
commitment even more to the goals they set in motion to achieve>
It takes consistent work and patience to cultivate a solid, successful
relationship with a client. But if you truly love your career, the
process of changing lives and the unmistakable reward when that
client reaches their goal, will keep you passionate about your vision.
Issue 3 Quarter 1
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2015

Issue 3 Quarter 1
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2015

GRINDERS: Fitness Solutions For Those On The Go

F
or those fitness professionals who have clients or would like to obtain clients that always seem too busy to make it to the gym or to carve out an
hour for your personal training sessions, you might offer an alternative fitness solution to not only encourage and enable your client to stay healthy,
but which also allows the client to maximize their own time. A very effective solution for this problem is an on-the-go or at-home fitness program
that can be implemented by your client in between your personal training sessions, while they are traveling, or even as a completely alternative
fitness training program that you custom design for your client. A great example of these types of fitness programs are whats referred to as
Grinders. A Grinder is essentially a full body training session that can be done with no equipment at all, and be implemented anywhere. Grinders
are great for building and toning muscle, burning fat, improving cardiovascular health, increasing endurance, and more. Grinders tend to involve
running some distance, pausing to complete a calisthenics type exercise or series of exercises, continue running some other amount of distance,
pause to complete another exercise or series of exercises, and continue on in this manner until the Grinder is complete. It would be wise to meet
with your client to provide initial instructions and demonstrations, and of course to follow-up periodically to track improvement in performance and
health, and to modify the program over time.
ne of the best things about Grinders is that they are completely customizable. Grinders can be conducted at any time of the day or night and
at any location. For example, during your clients lunch break or after theyve put the kids to bed, your client can go to the local high school track
or nearby park to run 8 laps around the perimeter and at the end of each lap, they could stop running for a few moments to perform 20 pushups and 40 crunches, then continue on running the next lap. This is just a very basic example to demonstrate the concept, but the Grinder can be
modified to be suitable for any fitness level from beginner to expert. The location can be modified from the neighborhood park to just simply the
streets around their home, or work place, or even their hotel. The exercises can be designed to focus on a specific muscle group or to help the client
enhance a certain aspect of fitness, performance, or physique that they want to improve on. The frequency, intensity, time (duration), and type of
the exercises are all variables within the Grinder and can all be modified to increase or decrease the challenge and results for your client. All the
client needs is a pair of running shoes and a little self-motivation to stay fit.
n reality, your client could just step out their front door and take off for a jog around the block, pausing periodically to do some pushups, and crunches, and squats, but then why would they need you? I would suggest that you provide the plan based on science and your
training that will better help them reach their fitness goals. You would provide this plan in conjunction with measurable goals in order
to improve the health and lifestyle of your client, just as you would with any other fitness program. For the Grinder program, you as the
professional the trainer should designate the total distance that the Grinder will encompass, at what distances throughout the Grinder that
the client will pause for their exercises, and which exercises, in which order, for how many sets and repetitions they should perform, etc., etc.
I would further suggest that you provide your client with a customized Grinder designed to address their specific needs so that it maintains
their interest. Completing a Grinder is not only physically taxing, but it can also be very mentally challenging, so it is important that the
client have an end goal to strive for, especially if they are conducting this fitness plan on their own.
Issue 3 Quarter 1
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49
2015

L1
un a total distance of 1 mile. Stop

every 1/4 mile to perform the
following exercises: 20 PushUps, 40 Crunches, 10 Squats. Upon
completion of the exercises, continue
running the next 1/4 mile, and then
stop to complete the same set of
exercises. Repeat this cycle until the 1
mile is complete.
I would also suggest offering not only a variety of

routines for their Grinders, but also at least two
levels of the Grinder. Level-1 (L1) would be relatively
basic and designed to get the client back in shape or to
maintain fitness between your personal training sessions. .
Level-2 would be more challenging and designed with more
complex exercises, more intensity, and longer durations or
distances. You may even include a Level-3 for those clients who
demonstrate high levels of fitness and have the preceding levels
of Grinders significantly enhanced by the addition of resistance
bands, a weighted vest, a suspension trainer, a kettle bell, or
other multi-functional pieces of fitness training equipment that
the client could take with them along their Grinder.
he following are examples of some basic Grinders for
each level to further demonstrate the concept.....
Grinders are R
completely
custom for
your clients
Level 1: Grinder 1
un a total distance of 1 mile. Stop

every 1/4 mile to perform the following
exercises: 10 Diamond Push-Up, 10 Front
Lunges w/Each Leg, 10 Wide Push-Ups, 20
(4-Count) Flutter Kicks Upon completion of the
exercises, continue running the next 1/4 mile,
and then stop to complete the same set of
exercises. Repeat this cycle until the 1 mile is
complete.
L2
un a total distance of 2 miles. Stop

every 1/2 mile to perform the following
exercises: (Set 1) 10 Burpees, 10 Rear
Lunges w/Each Leg, 60 Bicycle Crunches, 10
Close Grip Push-Ups. Upon completion of the
Set 1 exercises, continue running the next
1/4 mile, and then stop to complete the Set
2 exercises. (Set 2) 15 Decline Push-Ups, 15
Incline Push-Ups, 10 Jump Squats, 15 Reverse
Dips .Repeat this cycle, alternating Set 1 and
Set 2 exercises until the 2 miles are complete.
L2
Issue 3 Quarter 1
Level 1: Grinder 2
un a total distance of 2 miles. Stop at

alternating intervals to perform the
following exercises: 15 Plyometric PushUps, 15 Squat Jumps, 20 Accordion Crunches,
20 Resistance Band Curls, 20 Resistance Band
Shoulder Presses. Upon completion of the
exercises, continue running and then stop at
another distance shorter or longer than the
last, to complete the same set of exercises.
Repeat this cycle until the 2 miles are
complete.
L3
Level 2: Grinder 1
PAGE
50
Level 3: Grinder 1
2015

GRINDERS: Fitness Solutions For Those On The Go

Its important to again highlight that the Grinder is completely customizable, so when you create a Grinder for your client, it does not
need to be as regimented as the examples above. You can even have your client complete a Casual Grinder such as the following:
Casual Grinder-1:
Run a total distance of 6 Laps around (the park, your office parking
lot, etc.)
Stop (at each corner, each time you pass your starting point) to
perform the following exercises:
10 Repetitions Each of any Push-Ups, Crunches, Squats/Lunges of
Your Choice
Upon completion of the exercises, continue running and then stop (at
each corner, each time you pass your starting point) to complete the
same set of exercises, but try a different type of Push-Up, Crunch, and
Squat/Lunge each time if you like. Repeat this cycle until the 6 laps are
complete.
In essence, the Grinder is similar to a gym circuit workout, and can be
planned similarly, but the Grinder is really centered on getting out and
running (or even biking) some distance with the exercises mixed in along
the way. Regardless of the type of Grinder you use, you may want to
print out some pre-planned Grinders or fill-in-the-blank Grinder plans for
your client on an index card or piece of paper they can fold up and take
with them. This way the client can stay on plan and focused on success.
Grinders are a good change of pace for many fitness programs and
certainly a viable and flexible option for those busy clients with little time
and/or money to spare.
Authored by Mike Brown, a NESTA certified personal fitness trainer who
specializes in simple, effective, and low-cost training solutions, primarily
based on body-weight and at-home programs, to enable and encourage
busy people to stay fit. Learn More: www.customfitla.com
Issue 3 Quarter 1
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2015

Issue 3 Quarter 1
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52
2015

HOW TO BECOME A CERTIFIED

PERSONAL FITNESS TRAINER
very informative FREE WEBINAR
Enjoy!
Issue 3 Quarter 1
PAGE
53
2015

PTM Magazine
NESTA, Inc.
Tel: 1-877-348-6692
January 2015 - Issue 03

Comnia doluptio estiatus nonsendam
venditius eatem ex et voluptatem non
Web: www.nestacertifiedcom
Email:nestanews@nestacertified.com
Issue 3 Quarter 1
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2015

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