Secrets of the work of a fitness trainer. Fitness secrets: exercises for women's arms Set specific goals

Fitness is effective sports technology, which is guaranteed to be able to transform your appearance to match modern model standards. And this is the honest truth. Another thing is that this technology is deceptive with its external prostate. Anyone who has not achieved anything in fitness simply doesn’t understand it well and doesn’t know the secrets of fitness.

Fitness secrets

What are the secrets? Your appearance, among other things, is also influenced by “side” factors - nutrition, quality of sleep, and even that seemingly far from the topic psychological state. No matter how hard you exercise, if you lack sleep, eat an unhealthy diet, and are stressed, you are unlikely to achieve your fitness goals. Plus will be multiplied by minus with a zero total.

It’s not enough to go to aerobics and power training. We need to reshape our entire lifestyle, or rather, improve it. This is the main practical condition for high returns from physical exercise. Don't ignorantly miss a chance that could radically change you for the better.

Age

If you have to take age into account, it is only in the sense that you have accumulated more detraining. All our troubles come from a sedentary lifestyle. It is he who makes us grow old and lose strength prematurely. Usually, after 35 years, a woman manages to forget how to run, jump, and play ball. So entering fitness inevitably must be careful. It's like learning to walk again after a long illness.

Fitness is not just about going to the gym, it is a way of thinking and organizing your life in such a way that there is a place and time in it to take care of your own health. The fitness secrets below are simple and on the surface - this is probably why they are usually forgotten about when starting lifestyle changes with grueling workouts and hunger strike. The fuse is not enough for a long time, and it begins to seem that fitness is terribly difficult, it is the lot of a select few with reinforced concrete willpower. In fact, everything is much simpler.

Set specific goals

This is talked about so often that this recommendation is ignored as something annoying. However, to achieve something, you need to clearly imagine what exactly you want. “I want to be slim” - what does this mean? “I want to lose weight to 60 kg, 65 cm in the waist and 95 in the hips” - this is a specific goal. It’s better to set, for example, the following goals: swim 1 km a day and/or run 5 km a day in three months. These goals are better because they inspire your body. He knows that jogging is good for your health, and the goal of losing weight, especially if you don't have excess weight, only tells it that you want to reduce its size.

The goals you set for yourself must be realistic. Losing 20 kg in a month, or even two, is not only unlikely, but also dangerous. If you last time ran in high school, and then reluctantly, it is unlikely that you will run 5 km a day in two weeks. Unrealistic goals create obstacles in your own mind, and they are much more difficult to overcome than external barriers.

Write down your goals. The paper gives weight to the promise, and if you also sign, it will be very difficult to avoid going to the gym.

Develop habits

To be effective, fitness classes must be regular. Exercise strictly on certain days and times. A habit is developed, on average, in thirty days; set yourself a goal, for example, for a month, four times a week from 7 to 8 a.m. to run in the park, swim in the pool, or work out in the gym. At first it will be very difficult for you to get up in the morning and force yourself to move, but if you are adamant, in just a month you will wake up without an alarm clock and cheerfully go to training. This way, fitness will become an integral part of your lifestyle.

Put yourself first

The most common reason why many people today cannot exercise regularly is not laziness, but lack of time. In fact, there is always time. And each person manages his own time. Often we decide to spend a free hour or two on family, friends, relatives, or on work that we did not have time to complete during the day. All this can perfectly well wait at least one hour while you take care of yourself. Fitness isn't just about sticking to your exercise routine, it's also about understanding that there's a lot in the world that can be put aside for a little while—except your health. Having learned to appreciate it and properly monitor it, you will learn to use your time better - there will be enough for work, family, and friends. As a rule, people who put off fitness because they “don’t have time” paradoxically don’t have enough time for other things that are important to them. Only by putting yourself - and your health - first, will you be able to put other significant aspects of your life in the appropriate places.

Think of food as fuel

You don’t put anything into your car, otherwise it won’t run, or it will run, but not for long. You don't add too much fuel or too little - there should be enough. Human body much more complex and more advanced than any machine, but, unfortunately, its provision of “fuel” is often treated rather dismissively. Meanwhile,

Secrets of working as a fitness trainer- these are, by and large, conclusions drawn on the basis of cones gained from our own experience. Some of them create difficulties, others help on the path to financial well-being and building a career. Both of them would seem obvious, but nevertheless, if you are just taking your first steps in the profession of a fitness trainer, most likely you do not know about them. So, get ready, now we will close this gap.

Secrets of working as a fitness trainer

Self-taught trainer. Often they are either criticized or admired. They most often criticize people for their mediocrity and careless attitude, but admire those who help people and raise the interest of the general public in a healthy lifestyle. A self-taught coach commands respect only if he is an enthusiast of his work, if he grows as a specialist, studies all the time and passes on this knowledge to people. Such people often start their own blog, maintain a YouTube channel and communicate through pages on Facebook, Instagram or Twitter with their fans and subscribers. For a self-taught person, the first secret of being a fitness trainer is that he must be completely dedicated to his work and love the craft of coaching.

A coach must develop. A serious trainer is an enthusiast of his work. Learning as a process has a beginning, but has no end. If you want to become an expert in your craft, you must attend various industry conventions, seminars, and conferences. At the same time, in order to become an expert you do not have to take courses, pass exams and receive diplomas. That is, we return to the previous point about self-taught trainers who expand their knowledge base entirely on their own. Those who spend too little time on their education are the first to drop out of the game in a competitive environment. This is the second secret of working as a fitness trainer.

The coach must train. This truism is dictated to him by the industry itself, with which he decided to connect his professional activities. Man broadcasting concept healthy image life, must be a role model for his students. It is absolutely not necessary to weigh 100 kg and be pumped up, but at a minimum, you should have fit figure. This is just as important as setting the right example in training, nutrition, recovery, motivation and overall lifestyle. The third secret of working as a fitness trainer lies in working on own body. The process of its improvement, as well as with mental development, must be continuous.

Qualities of a professional fitness trainer– this is charisma, positivity, energy, conviction, the ability to competently construct a speech to win people over. Anyone can master these skills, so if you don't have them in the first place, it won't jeopardize your career. Here it is important to work on yourself, communicate, get acquainted and expand your range of interests. A friendly, open, smiling and educated person is always a good conversationalist. He has a priori a greater chance of attracting clients to his personal training sessions. The fourth secret of working as a fitness trainer lies in the need to develop communication skills - communication, influence, persuasion, etc.

What they won’t tell you at trainer courses

Seasonality. The fitness industry goes through ups and downs. From September to November, club attendance always increases. In December, preparations for the New Year begin, which leads to a recession. From January to May there is a slight but stable increase in customer flow. Summer, from June to August, is a period of stagnation. In the low season, a novice trainer without clients may not earn anything, since in December, people invest money in gifts, and not in fitness. In the summer, they invest in vacations, but again not in fitness. Advice: Build a customer base that will help smooth out seasonal fluctuations.

Competition. We have already partially touched on this topic above. Clients for a trainer are money. As a rule, a coach is not so much a friend to a coach as a competitor, and in the pursuit of clients, it sometimes happens that one coach tries to lure away a client who is training with another. Such things need to be stopped as soon as you come to work at the club. If you are afraid to make a remark to another trainer, you will continue to have clients taken away from you; if you have the courage to go out and talk, there is a high probability that this will not happen again. Advice: Be strong and don't be afraid to put people in their place.

Disease. If you want to make good money, you will need to conduct personal training every day, and not just one or two, but up to ten. Working with each client for about an hour, you will arrive at work at 10 am and leave at 8 pm. And so every day. Needless to say, you will not have the opportunity to get sick, leave or take a day off. Otherwise, you will simply lose customers. Either they will go to another coach who was in the gym when you suddenly decided to root, or they will go to another club. Advice: Monitor your health, sleep, nutrition and take vitamins.

Personal life. In order to earn good money, you will have to conduct a lot of personal work. There are a lot of staff, that’s 8-10 per day, 6 days a week. With this regime, most likely you will spend your only day off at home, simply resting from a hard and stressful week. It is quite natural that with such a workload you will not have time to go to cafes, clubs and cinemas to find your soulmate there. And if you have it, you will still not have enough time. Tip #1: increase your free time by increasing the cost of personal computers and reducing their number. Tip #2: look for your other half among the club's clients.

Lack of mood. Forget about it altogether. At the workplace, you should be present exclusively in high spirits. Did you oversleep? Nobody cares. You forgot your bag with your things, your foot was stepped on in transport, your wife filed for divorce, or you didn’t have time to pay the mortgage deposit? This doesn't matter to anyone except you. Clients are people just like you, and their lives are full of their own negativity. They also come to the fitness club to relax. If you complement their negativity with your own, the client will most likely leave you. Advice: keep your problems to yourself.

Sales plan. In most clubs, if not all, with rare exceptions, the coach has a plan for the number of personal training sessions conducted per month. The plan implies a lower threshold for their number. What does it mean? What if the monthly plan for a trainer is 80 personal sessions, and he spends 50 or 60, he gets a reprimand. Next month it could be a warning. The third time, if the coach does not fulfill the plan, he may be fired. No hard feelings, nothing personal – just business. Advice: perceive the plan not as an enemy, but as an incentive to be active and not sit your pants at work.

The difference between personal and prostitutes. In some clubs such a difference occurs. Personal training means that you will spend the required hour and a half with only one client. Individual training(individual) costs less (sometimes half) than personal training and, as a rule, a trainer can work with several people at the same time. From 2 or more. There is also the concept of pair training (duet), when two people can train at the same time for the same price. Advice: Understand the services and prices of your club, otherwise you will earn crumbs.

What a coach shouldn't do. This is not actually taught, but a trainer absolutely should not fiddle with a smartphone while working with a client, run to the smoking room at every opportunity, drink strong drinks at work, use abusive language, be rude and rude to clients. Selling personal computers into your pocket means exposing yourself to dismissal. Under no circumstances should you quietly sell various nutritional supplements, pharmacological drugs, including anabolic steroid. Advice: be human, save face and follow the job description.

Without experience, you won’t be accepted into a prestigious club. In the previous article we already touched on this topic, and here it is only worth repeating that people from the academic bench are not accepted into the elite-level club. Simply due to lack of experience. In addition, clients in such clubs are very capricious and demanding of all club staff and coaches in particular. If your level of knowledge does not suit them, they can easily complain to the administration that the club is hiring insufficiently qualified employees. Advice: Gain experience in budget clubs and then move on to prestigious ones.

Your body is not an indicator, the indicator is your tongue and mind. A truism that is not taught in coach training courses. The one who has the best tongue trains best and earns the most. There have been cases when people, even after graduating from prestigious training schools, were not hired as trainers. Why? Because they don’t teach communication, persuasion and communications skills. Even if you are a successful athlete in the past or present, this does not mean at all that you will be a good methodologist. Advice: develop not only your body, but also your mind.

First month. This is the time during which you must literally live in the club in order to become familiar to clients and increase your level of trust. As soon as you get a job, you will desperately need clients to whom you can sell personal computers. Sales come only through awareness. If you constantly appear before your eyes, smile, communicate, help, give hints and generally show yourself as an open and friendly person, people will be drawn to you. Advice: show the client how important he is to you, and you will become the most indispensable person for him.

Work on mistakes. Any problems you encounter in your work require analysis, not superficial conclusions. If you don’t have clients, analyze the situation - why this is happening, as soon as you find the reason - look for ways to eliminate the problem. Build a cause-and-effect relationship: no clients (why?) – little knowledge (how to fix it?) – take a training course (solution). No clients? Look for the reason. There are clients, but they don’t come to you? Look for the reason. Clients come to you but don’t buy personal computers? Look for the reason. Advice: Always analyze the results of your work.

Learn. Always ask yourself questions and always question your knowledge and skills. This is your own incentive for personal growth. Setting up a permanent learning process is quite easy; you just need to create a closed, repeating cycle. The conditions are simple, it is enough to understand that you do not know enough, this will encourage you to learn. Having learned and reached a new level of knowledge, keep in mind that this knowledge is not enough and begin a new round of the learning spiral. The learning process, as I have said more than once, is a continuous process. Advice: make learning a habit.

About the tricks of working as a fitness trainer

Now that we have looked at almost all the secrets of working as a fitness trainer, let’s turn to the most pressing topic - how to get a client. The manipulations described below are not a secret, since everyone already knows about them, but this approach can easily be called cunning. Since clients are a source of income for a trainer, the struggle for them occurs at all levels, both among beginners and among more experienced employees. In order to understand what competition is, you need to describe the process of getting a client as a coach. This topic is so relevant and occurs so often, especially in online clubs, that it deserves a separate paragraph.

So, in a classic situation, a person who enters the club goes to the reception, where smiling administrators sell subscriptions, personal training and additional club services. A person buys a gym membership and becomes a client of the club. In the case when the client himself takes the initiative to buy personal computers, or when the administrator sells him this service, that is, the need for the services of a trainer arises, the situation can develop as follows.

Ideally, the administrator invites the client to choose one of several trainers or go to the gym and “see everyone.” It is also possible for the administrator to refer the client to the trainer who this moment free, provided that the others are busy at that moment. But there is another side to the coin, which is called “adjustment”. In this case, the trainer negotiates with the administrator so that he sends clients who bought personal computers to him. This is, in fact, a corruption scheme when, instead of giving all trainers the same conditions for earning money, the administrator “adjusts” most of the clients to one trainer. Such a trainer-administrator pair is in cahoots and “cooperates” either through friendship, or on the basis of financial mutual settlements, or on the basis of, let’s say, a closer connection. In any case, it is quite difficult to track and uncover such a scheme, especially since management is not interested in this.

Why? There are two reasons for this. The first and main thing is that the management needs money to flow into the club so that, for example, 1000 personal training sessions are carried out per month. And the director doesn’t care at all whether these thousand and five coaches conduct 200 training sessions, or four conduct 100 and one 600. Therefore, management usually does not interfere in such schemes, if they occur. The money goes to the cash register, which means everything is in order. The second reason follows from the first - if the same five coaches work in the club, four of whom are not well versed in their craft, are closed, have poor contact with clients, hardly sell personal equipment and, as a result, do not bring money to the club, it is quite natural that the administrator will direct clients to exactly the trainer whose personal sales efficiency is higher. In such a situation, management may even encourage such an initiative by the administrator or their joint coalition with the coach.

In such a situation, the most important thing is not to be among those who do not know how to communicate and sell, otherwise they simply will not give you clients. Left without clients, you will have nothing to do in the club and often, the coach, without delving into the essence of the situation that has arisen, relies on his inexperience and goes to advanced training courses, where he will be given even more knowledge in anatomy, physiology, biochemistry, and so on, but how and before, they won’t teach you how to communicate and sell. After the courses, he will return to work and will be surprised to discover that, just as before, he cannot sell anything and will make the erroneous conclusion that the courses provided little information and that the courses were bad. In fact, the courses were simply not the same. Finding himself in this position and languishing from hopelessness and lack of clients, such a coach either quits and changes the club, or leaves the industry altogether, disillusioned with the profession. Often, precisely because of their own erroneous conclusions.

The secret of a fitness trainer’s work in this situation is this. In order to anticipate such a course of events, first of all, constantly work on yourself, learn and improve, secondly, when you always come to work at the club, take a closer look at your colleagues, look who goes out to the smoking room with whom, who goes to lunch with whom, who drinks coffee with whom and jokes all the time and creates the appearance of friendship. If you notice this trend, keep in mind that this appearance of friendship is most likely based on mutual kickbacks. What to do in such a situation? See how the club will treat you. If you have tested the effect of this scheme on yourself, even though your level of knowledge is quite high, you will most likely not be allowed to make money in this club. And since we have already found out that it is difficult to reveal the scheme, and there is no point in proving anything to the management, there is only one way out - the club needs to be changed. But in no case should you be disappointed in the profession.

conclusions

So, let's try to summarize such a broad topic as profession personal trainer. And we will repeat the main points that every potential coach should know.

People often come not for results, but just to talk. It happens that even a trainer who is not muscular and not sculpted can conduct a lot of personal training and still earn decent money. You already know what the secret is. Ability to win, persuade and communicate. Communicate, communicate and communicate again. You can be a three-time champion of the country, Europe or the world, but if you are closed and not sociable, your value as a coach is reduced to zero. You remember that management views you as a person who knows how to sell. If you don’t know how to sell, sorry - you’re a bad coach, regardless of your sporting achievements.

Also remember the fact that only people with an active lifestyle, who are constantly developing and learning something new, achieve success. Become that person. Develop comprehensively, read books, watch films, listen to music, go to exhibitions, participate in conferences, travel if possible, communicate with people, show attention to them and you will become the most indispensable person for your clients, successful coach and a personality with a capital P. This is success for a person who plans his coaching career in the fitness industry.

You've probably heard thousands already different advice about how to quickly lose weight, recover from diseases and find good health physical fitness. Dozens of trainers promote the latest techniques and technologies for a healthy lifestyle, some of which directly contradict each other. How not to get confused in this sea of information?

Journalists from Livestrong.com interviewed the most authoritative experts in the field of fitness and compiled the top most useful tips.

1. Replace gentle cardio with interval training.

The road to slim and strong body not much like a long monotonous walk. Best effect give bursts of high intensity, interspersed with slow, calm loads for recovery. In 15 or 20 minutes interval training you can burn the same amount of calories as an hour of regular exercise. And, unlike regular classes, they give effect even after the end of the class.

2. Pay attention to the internal muscles in every session.

Many people focus on only select muscle groups, losing sight of everything else. However, the human body consists of more than just abs, no matter how beautiful they look. Great amount internal muscles hidden from our view, but they are necessary for protection internal organs and the spine from injuries, maintaining the body in an upright position, and so on. Therefore, pay attention not only to specialized ones that act on isolated muscle groups, but also complex exercises, putting stress on the whole body. It is especially good to use for this.

3. Replace machines with free weight exercises

The machines are designed in such a way that you have to move a given weight along a certain path. However, if you are too short or too tall, or your arms or legs are not as long as the average majority, then such exercises will not naturally fit your physiology, which can lead to lack of progress or even injury.

Replacing exercise machines with dumbbell or barbell exercises may be more suitable for your body and will help to load even those muscle groups that are inactive on machines. And sometimes it can even help you out.

4. Don't slouch!

5. Increase your range of motion

Lengthening the trajectory of the movements performed with each repetition of the exercise will help to add more load to each repetition and increase the effectiveness of the workout as a whole. Sit down a little deeper, when doing push-ups, stop literally a centimeter from the floor, pull yourself up not to your chin, but to your chest. Get more out of every movement and your body will thank you.

6. Do each exercise as quickly as possible

It is better to use slow exercises only as an additional load. In the main part of the lesson, you should strive to complete each exercise as quickly as possible, be it pull-ups, push-ups, or weight training. Even if you don’t manage to do it really quickly at first, the effort you make will still teach you muscle fibers contract faster, which will make your body more athletic.

7. Use more compound exercises

There is a large number special exercises aimed at developing individual muscles. However, unless you are a bodybuilder capable of spending long hours in gym, then it would be more preferable to use exercises that load several muscle groups simultaneously.

For example, squats will help work not only your legs, but also your back, bent-over barbell rows will load your biceps and back, and the bench press will develop your triceps and chest.

8. Change your grip

In many exercises, it is enough to change the grip slightly so that it opens on a completely different side. For example, when doing pull-ups, push-ups, and many exercises, you can place your hands wider or narrower. Such a minor change allows you to work out previously unused muscle fibers, and also diversify your workout.

9. Try loading only one side

Since our body always strives for balance, the use of asymmetrical loads will force those core muscles to work that cannot be reached in the usual way. Try doing exercises with only one dumbbell or using machines using only one side of your body. A little unusual advice, but sometimes it works.

10. Do push-ups

Push-ups are one of the greatest exercises. Their correct execution can be described in just one phrase: maintain a rigid, straight line from the top of your head to your heels in each phase of the exercise. With this in mind, you should not round your back, bend at the waist, or protrude your pelvis. The main value of this exercise is that it uses the muscles of almost the entire body. Different ones will help you load and work well on the most different groups muscles.

Based on materials

Do you want to make your figure slim, but don’t have the time and energy to devote to exercise for several hours a day? This is not necessary, as fitness instructor Tamilee Webb proves to us.

I want a body like this - a set of exercises for every day

All you need for ideal relief is 15 minutes a day, but with full dedication. “I want a body like this” is a dynamic workout that includes loads on different muscle groups, each of which is given a quarter of an hour to work.

And be sure to go to the section and drop in too. I regularly update and add information to these sections.

I want abs like this. Complex 1

Exercises from the “I want abs like this” series are just a godsend! They are quite simple and quite feasible for most women. The effect of their implementation will be noticeable after just a few weeks of training.

I want abs like this. Complex 2

Abdominal work continues in the second part of the course. The load becomes more complex and intense; fitness dumbbells are used during training.

I want hands like these. Complex 1

Arms are a rather problematic area for many women, especially those with a T figure. Working out the triceps should be thoughtful so as not to pump up the muscles, but to tighten them. The “I want hands like these” complex will cope with this task perfectly.

I want hands like these. Complex 2

This video contains the most effective exercises, which Tamili identified based on personal experience and the latest research by physiologists. Flabby arm muscles can spoil the impression of the most beautiful figure. And vice versa, toned, graceful hands are able to shift the emphasis to themselves and hide minor flaws in other areas.

I want legs like these. Complex 1

Slender legs are the dream of those with a luxurious pear-shaped figure. The “I want legs like these” complex will help to emphasize natural shapes and give them the desired relief.

I want legs like these. Complex 2

At the initial level of training, you can slightly slow down the pace and reduce the number of repetitions. It's not scary, the effect will still be there. With experience, you will be able to perform the “I want legs like these” workout in full.

I want a body like this. Complex 1

A slim, strong, resilient body is not a dream, but an achievable reality. The video “I want a body like this” includes the most effective exercises, helping to achieve this effect in the shortest possible time.

I want a body like this. Complex 2

Keep in mind that the “I want this body” complex has quite a lot fast pace. If you can't keep up with Tamil, don't despair and don't quit. Just reduce the number of repetitions in the initial period. Exercise with dynamic, pleasant music to create the right mood. After completing the complex, be sure to praise yourself and please yourself with something. This positive incentive will help you come back to exercise again and again. Good luck!