Author: Brown Penney

Offering Clients Kettlebell Workouts

Change Your Clients’ Life by Offering them Kettlebell Workouts

As a professional fitness trainer with Fitness Australia CEC’s and numerous kettlebell certifications, have you introduced your clients yet to the wonderful world of kettlebell training? If not, it is time you underwent a kettlebell certification course to know more about this unique training module that offers a wide range of multiple benefits that few other workouts can boast of!

In fact, offering your clients kettlebell training can change their life forever for the better and they will always thank you for it. Be sure to check out the Melbourne course for more info.

fitness training

Kettlebell Training makes the Core Stronger

Most of the workouts done with kettlebells require intensive core engagement. When you go through the paces, your core will be compelled to engage as many large and small muscles possible which means you gain a stronger core with every session.

Kettlebell Training offers Cardiovascular Benefits

As kettlebell certification courses will teach you, one of the best things about kettlebell workouts is that they provide all the benefits of rigorous cardiovascular workouts without the intense impact. This means you get the same benefit you derive from running at a high pace but without hurting your joints.

The fluid, low-impact movements of kettlebell workouts such as snatches and swings greatly improves your aerobic capacity without having any harmful impact on the joints.

So kettlebells are just perfect for aged clients with weak joints or those who have suffered injuries in their joints and are sceptical of exercise.

Kettlebell Training is Beneficial in Reducing Low Back Pain

One of the misconceptions about kettlebells is that they can hurt your back and many clients are scared of using this wonderful equipment. However, as a trainer you will learn during your kettlebell certification courses that on the contrary; kettlebell workouts can work wonders for strengthening the back and reducing low back pain.

When executed with the right technique and form, kettlebell workouts strengthen your back muscles like few other workouts can. It also makes the lower back more flexible and increases your range of motions.

This is because kettlebell workouts primarily derive the momentum from the thrust of your hip muscles and not the muscles of your lower back. Your lower back always stays protected while it is being toned and strengthened further.

Moreover, working out with kettlebells also strengthens the glutes which also plays a major part in reducing back pain.

So people who have been suffering for years from low back pain and restricted mobility can benefit greatly from doing regular kettlebell workouts.

Kettlebells offer a Comprehensive Workout in Lesser Time

In today’s busy times, people tend to neglect their health in the pursuit of other important things. Most do not have the time or the opportunity to regularly attend an hour long fitness session thrice or five times a week. Kettlebell workout is the perfect solution for such busy clients who want a quick yet highly effective workout.

Kettlebell exercises are total-body workouts that tone and strengthen each and every muscle and joint of your body. There is no isolation of muscles which means your clients lose substantial amount of fat from the entire body.

Moreover, kettlebells offer all the combined benefits of cardios, strength training and flexibility training thereby making it the most complete workout you can offer your clients.

Things To Look For When Studying To Be A Personal Trainer

Not all personal trainer cerifications are equal, in fact some are far more superior than others.

For example when I was studying at the European Personal Training Institute my tutors were always there to coach and mentor me, the same cannot be said for other UK fitness qualifications.

Here are some of the fat loss training rules I learnt during my time with EPTI

fitness qualificationsLike any good training routine when you want to train for fat loss there are rules to follow if you want to gain maximum benefit in a reasonable period of time. The usual mainstream workouts can be put aside. To get maximum results hard work and effort require to be put in as detailed in the rules mentioned below:

On training

  • A proper plan for training needs to be put in place taking into account the different styles which impact the system differently. So breaks have to be provided for in between the stressors affecting the nervous system, spinal compression, joints and metabolism.
  • Switching of strategies is required such as body-building, metabolic resistance training, strength training and conditioning.
  • Burning fat requires rotation of different conditioning types such as alactate. This involves intense and short work conditioning of longer duration.

If you are into cardio training you will tend to become fuel efficient as with each session you get better at performing. This is not good for fat loss as losing fat requires your body to burn fuel. So you should try resistance training which builds strength.

With additional strength you will be able to lift bigger weights and expel more energy. Added strength also helps with training such as conditioning, metabolic resistance etc. which in turn helps to get rid of body fat.

On nutrition

When it comes to fat loss, the most important aspect is the right nutrition. So time and effort have to be put in to eat the right food. Avoid foods that contribute to the ‘fat’ situation. Instead go in for foods which are natural and have single ingredients. Fish, vegetables, meats, eggs etc. will help you to reach your goals. You could also include quality supplements like fish oils, protein and rice.

How fat burning works

It was once believed that doing slow cardio would help with fat loss. However losing fat is not what actually burns off in a training session. What is required is how much fat is burnt in 24 hours. Doing high-intensity, short exercises bring on an oxygen debt and this translates into boosting the metabolism even after the training is over, this is most personal trainers go-to program for fast fat loss.

Different styles of exercises

  • Spinal compression – this involves deadlifts, heavy squats and farmer’s walks.
  • Stressors for joints – these are exercises which affect joints, such as training with heavy barbells, doing high jumps, and sprinting.
  • Stressors for the nervous system – this involves power and speed training, low-rep and heavy training.

When deciding on a fat loss programme you need to use different strategies. If you only use high metabolic resistance they will not produce results over a long period of time. So you should periodize the training sessions as also your diet.

You should also not change over from a high volume personal training session to a session with lower volume such as power-lifting. This might result in your gaining fat. Dropping down your carb intake and number of calories will also result in fat gain.

 

 

 

 

Benefits of a Body Transformation Programme

Positive transformation in any form is welcome. When it comes to your body, achieving that perfect shape and enjoying a fit and active lifestyle is surely something you would opt for. There are several fitness programmes that you can join to get fit. So choose a bootcamp in Gold Coast which also offers a body transformation programme that will suit your needs and will help you to get the body transformation you are looking for.

Benefits that can be achieved

When you join a body transformation programme you will be under the supervision of experienced personal trainers .You will also get the benefit of nutrition advice – the type of foods you should eat during the workout period. Another great benefit from the programme is mind-de-stressing, an important aspect of a whole body workout. Lastly, when you are working out with other people, you will be able to connect with them and obtain motivation and support.

Pre-preparation for the programme

Joining a body transformation programme in Gold Coast does not mean you just walk in and start the workouts. These are well prepared programmes where you will be provided a list of everything you require, in advance. Such a list will include special diet plans, appropriate attire you should wear, and very importantly – things you should avoid when working out – such as junk food, alcohol and any other unhealthy indulgences. You will also be expected to put in some mental preparation.

Availability of several Body Transformation locations

Body transformation programmes are held in different locations giving you the advantage of attending different programmes. So the chances of your missing out on any particular session do not arise during training. You can start by joining the class nearest to you so it is convenient for you to attend daily. On Sundays when perhaps no classes are held, if you would not like to break the mind-set, you could go online and take advantage of the many workouts shown which can be practised at home.

A workout that is good for all

A body transformation programme can be undertaken by anyone, even people who have never done physical workouts before. So if you are in this category, do not feel nervous. You will find many others in the workout class who like you, have never worked out before, but are keen to get fit and into shape in a reasonable time frame. This is possible because all the workouts are supervised by trained personnel who ensure that no individual overdoes any exercises. It is a well put-together programme which will help you to attain your goal yet not expose you to any type of injury.

Affordability

Do not be under the impression that you will not be able to afford joining a body transformation programme. In fact, the programme would cost you just a fraction of what you would pay if you went in for personal training. The fees of the programme are kept affordable so more people are able to join and reach their desired fitness levels. Some programmes offer student discounts on submission of appropriate documents. There are also discounted trail body transformation programmes, but such discounts are provided on a limited basis.

Boot Camp Vs Gymming

Gyms and fitness clubs have been around for years now, and are considered the top if not the only way for a person to stay fit. The boot camp is a new revolution in this world; an effective, focused short-duration program. While gym memberships are long term, and multi-faceted, that is, they often include diet plans and fitness instructors. A boot camp is focused on a particular goal and offers a number of workouts to attain it.

Differences in Methods

Gyms are elite fitness clubs, where you sign up for a long tenure, usually a year, and then attend whenever you want. There are a number of machines available, which you can use in your workouts.

If you wish, you can pay extra for a consultation from a Malta expert trainer or dietician, who will help you get some structure to your fitness regimen. The gymming ethos is in itself a little slackened- as you can choose how often you attend, if at all. There are no strict constraints or obligations, and your fitness is in your own hands.

Boot camps are military-inspired fitness programs. They are short in length, usually around one week to one month in length. The curriculum is designed and implemented by an expert trainer. Bootcamps are conducted in groups, and strict conformity to the curriculum is expected at all times. There are fixed days and times for meetings, and most of the workouts do not involve any machinery.

Read more about expert trainers on http://pt.ptcertifications.com/personal-trainer-courses-algarve-fitness-instructor-certifications/

Pros of Gymming

Gyms offer a much more elegant and luxurious approach to fitness. You have more freedom and flexibility to modify your fitness regimen. You are allowed to work in a comfortable, air-conditioned environment, with the latest and most advanced fitness machinery. A one-time payment allows you to enter and leave at your will over a long period of time.

Pros of Boot Camps

Boot camps offer more structure in their curricula, which is designed by fitness experts and trainers. They are focused, and target weight loss or other health aspects specifically through a dynamic workout regimen.

They tend to avoid machinery, and try to leverage body weight in most exercises. Effective full-body, medium or high intensity workouts are practiced. There is built-in accountability; your trainer observes you carefully.

Most boot camps are conducted in large parks and outdoor spaces, which allow you to be one with your environment. Some special workouts may also be terrain-based. Being rigorous, boot camps ensure that you are able to make the most of the program, and don’t slack at any time. They are also conducted in groups; this allows you to share your experiences with peers.

Cons of Gymming

The fundamental issue with gymming is the investment. If you are regular, the per-day cost actually turns out to be much less than that of a bootcamp. However, if you slack, or find out that the particular gym is not for you, you will have ended up wasting a large sum of money. You follow no fixed curriculum, so you’re probably improving general health but not working effectively towards a particular goal. If you wish to consult a trainer or a dietician, you’ll probably have to cough up some more money. There is no accountability, and you are answerable only to yourself, which leaves room for compromise and sloth.

Cons of Boot Camps

Boot camps are of short duration, which means the choice to carry on the workouts you have learned effectively is yours only. Your curriculum is not flexible and you will have to meet at a time and location decided upon by the authorities or the rest of your team.

A poorly designed curriculum will be a waste of money, and you will also lose out on exposure to advanced fitness equipment. The strictness and rigor of the program may not be favourable for you.

In the end, the choice is yours. Gyms may turn out to be a more practical option for officials who do not have enough spare time or open schedules. Fitness freaks may opt for a boot camp to endure rigorous workouts and effectively move forward towards good health and fitness.

Tips for Succeeding at bootcamp training

Fitness boot camps have been proven to be a very effective and fun way for you to work yourself into shape. As such, several programmes have opened up, and several participants have enrolled for the same. If you are attending a boot camp for the very first time, or maybe after an unpleasant past experience, you could be looking for some pointers. Here are some things worth remembering for an effective, enriching boot camp experience.

Have Realistic Expectations

Boot camps are multidimensional and sometimes targeted towards a very specific target. Go through your prospectus or brochure to understand exactly what to expect from the program. Most of these involve constant exercise and full body engaging workouts.

This could involve running, lifting weights, push-ups, pull-ups and a lot more. Be mentally prepared for these. Expect outcomes based on the duration and intensity of the program so that you know what you are getting into.

Success at exercise

Plan, Prepare and Gear Up

The preparation leading up to the fitness camp is as important as the curriculum itself. The first step is prospecting. Find out where the meetings are held, and check the area out. You are usually not expected to purchase or buy any equipment. Ensure that you own comfortable fitness wear and a pair of sneakers.

You can also opt for accessories like headbands or wristbands according to your preference. Carry a power bar and a bottle of water. Staying hydrated is very important, and eating right keeps you energized as well. Plan and stay ahead of the game at all times.

Signs You Need to Lose Weight

You probably do not need anyone to tell you that you are carrying around some unwanted pounds. Each time you look in the mirror you will be reminded of this; also those nice slinky outfits you love to wear but which no longer fit! Excess weight is never a pleasant problem to deal with, so one way of getting back into shape is to join a boot camp.

Other ways where you get sticky reminders that you need to lose weight:

  • You will find your energy levels dropping. Instead of being bright and active you will begin to feel tired and sluggish. If such tiredness is not due to being overweight perhaps you should then have a medical check-up.
  • If the doctor does put down your lethargy to being overweight, definitely you need to approach the problem seriously. It is not healthy carrying around excess pounds as it can lead to health issues such as heart disease, diabetes, sleep apnea etc. After checking you out your doctor will probably suggest you take up serious exercising, like joining a boot camp or gym.
  • Though checking on a weighing scale is not an absolute way of gauging your weight, it will give you a good idea if you have put on weight. Sometimes if you are on the borderline of adding on pounds, by stepping on the scales you will get some warning and hopefully be able to tackle the problem before it gets too out of hand.
  • What you eat quantity-wise and quality-wise is important. You need to count the calories you consume, the ideal amount being around 2500 per day. If you are not keeping a check on your food front or find it difficult to do so, you should keep a diary where you note down what you eat and when. This will help you to make necessary adjustments if required – like planning daily workouts, joining a boot camp etc.
  • Another sign your body throws up when it is overweight, is heart palpitations. If you are experiencing such discomfort and know you are carrying around extra pounds, you will be prone to high blood pressure and heart palpitations. Stress is another outcome of being overweight, so don’t ignore such signs. Make sure you visit your doctor and have the required tests done.
  • Other health issues that crop up when you are overweight are regular cravings for food, poor sleep, getting headaches frequently, poor energy, sluggish metabolism and difficulty in getting up in the morning. If you feel you have any or all of these symptoms, do not ignore them. Make up your mind to get your body back into shape, and a good way to do this is to join a boot camp.

Remember being healthy is important. If you suffer from any of the above problems, you should immediately check your weight to see if it is the cause. You have access these days to sources such as personal trainers, boot camp, quality gyms etc. if you want to lose weight and get fit.

So before you start feeling useless and helpless on the weight front, make a strong attempt to change your habits – there will be nothing more rewarding to seeing a ‘new’ you once you take the plunge.

How to prepare for a fitness class

Be Adaptable

Boot camps are held in groups, so you will need to learn how to work in a group. You should maintain a positive attitude, and persevere, even if the first few sessions seem a bit hard. Follow your group leader or instructor’s instructions.

If you find it difficult to keep up with the rigor of some of the routines, speak up and ask if you could stretch a little less, or decrease frequency. You know your strengths and flaws more than anyone else.

Stay Hydrated

This is vital. Drink plenty of fluids before and during the session, and get an electrolyte-based drink after, to revitalize and replenish your body.

prepare for a fitness class

Don’t Slacken

The worst thing when it comes to fitness camps and programs is lethargy. You end up lagging behind the entire group, and will feel like giving up more often than not. Pick up the pace, and maintain a healthy pace throughout the routine.

Stay Motivated

If this is your first time attending a fitness program, you’ll definitely find it to be rough. The first day will be intense, physically and mentally. This is why you must try to keep things light on the first day. Don’t go for gold right from the start.

Build confidence and increase your workload step by step. Don’t give up if you feel stress or fatigue; this is expected. The routine will eventually make your joints and muscles more flexible, and continued exercise will actually reduce the fatigue.

A fitness boot camp is a great experience, and there’s a lot you can take back from it. You’ll sweat a lot, but you’ll learn more, and emerge healthier and happier.

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